how can i loose weight without going to the doctor?

Answer 1

firstly, you need to start a regular, consistent exercise program beginning with 30 minutes of cardio(walking, swimming, rollerblading, dancing, speed walking, cycling) 4 days a week. each month, add 10 more minutes of cardio until you have reached 60 minutes of cardio 5 days a week. at month 2, start adding 15 minutes of weight lifting and add 5 more minutes each month until you are doing 30 minutes 4 days a week. secondly, you need to work on your eating habits. start eating 3 moderate meals and 3 snacks a day. to lose weight, you should be consuming between 1500-1700 calories and to maintain your weight, you need between 2000-2200 calories. drink plenty of water and green tea and high oxidant fruit juices 1/4 cup. you need to eat high fiber, brightly colored fruits, berries, vegies, soy products, high fiber, whole wheat, whole grain carbs such as wheat breads, pastas, crackers, cereals, oatmeals, lean proteins such as chicken, fish, turkey, ham, nuts, peanut butter, beans, and low/nonfat dairy products. wear a pedometer and strive to take at least 10,000 steps a day increasing your steps about every 2 weeks. you can do this. if you have a craving for something, don't deprive yourself. have ONE serving or a 1/2 a serving of a treat and move on. it won't hurt you as long as you are exercising and eating right otherwise. good luck

Answer 2

It is simple. It is all about portion control and choosing the right foods. Try eating the actual serving size of foods. Get yourself some measuring cups and spoons they'll help. Don't eat alot of junkfood, try to cut out as much sugar as you can. Carbs are not all bad. You need them in your diet, most people just eat too much. Try whole wheat bread or pasta, and brown rice. I'm sure you can find good recipes online. I joined Weight Watchers and I love it! It's $11.00 a week. You can sit in on a meeting for free and talk to the instructor with no obligation. You can go with the points system or the core plan where you basically cut out sugar and bad carbs and you eat until you are satisfied. And you still get weekly allowances for treats. Consider it.

Answer 3

HERE ARE THE BASICS:

1. you lose weight by consuming fewer Calories than you burn
2. you gain weight by consuming more Calories than you burn.
3. you should be concerned with losing FAT, not weight. There are 3500 Calories/Lbs of fat. To lost one pound of fat/week you have to burn 3500 Calories/week more than you consumed. there are 2500 Calories in a pound of muscle.
4. You should be more concerned with your percent body fat, not your weight.
5. the best, most effective way or burning fat is by combining weight-training and cardio exercise. The more muscle you have, the higher your metabolism will be. You will burn more calories all day long, including while you sleep. A health body fat percentage for males is 7-18%, females 18-24% (approximate numbers).
6. you should eat 6-8 small meals each day - this will prevent you from eating 3 large meal which will slow your metabolism while your body works to digest the large quantity of food.

As a general rule of thumb, you should be weight-training 3-4 times per week and performing cardio 3-5 times per week.

Consider hiring a personal trainer (ISSA certified) and a nutritionist. The money spent on these services is worth more than spending money on pills and potions.

Answer 4

Top weight loss tips

Today there is too much information available on losing weight that has become more confusing and sometimes difficult to follow. It’s actually very easy to lose weight if you follow my weight loss tips.


* Be in right frame of mind
Before you can start any diet program you need to be in the right frame of mind. If you do not feel good about yourself you probably will not want to choose healthy foods. You cannot expect the act of going on a diet to make you feel better about yourself. The only way you can choose to eat a healthy diet to lose weight is if you have a positive self-image.

* Eat whole food
Top weight loss tips
Eat whole foods that are as natural as possible. When you eat whole foods that are full of nutrients your body will know how much to eat and how much not to eat. You do not have to count calories because your body is a wonderful machine.

* Eat fresh fruit
Eat at least two servings of fresh fruit every day. Choose whatever type of fruit is in season.

* Drink enough water
Drink the best weight loss supplement known to man, water. Most people do not know the difference from being hungry for food or thirsty for water. A great deal of times people eat when they should drink. Most likely you will not feel as hungry if you are getting enough water. You will be satisfying the thirst, which is confused for hunger. Water also helps you digest food better. Drinking water before you eat will help fill you up.

* Always chew your food
Always chew your food well. Chewing your food well will ensure that you get the most nutrients out of your food. Getting the most nutrients will satisfy your body therefore you will eat less. Another benefit of chewing well is that it helps aid in digestion.

* Take small meals
Eat small, frequent meals in a day. Large meals tax your digestion system, making it work harder. Taking too much time in between meals makes you hungrier for the next meal.

* Include protein at meal
Include good sources of protein at meal, chicken, fish, legumes, peanut, cottage cheese, eggs or yogurt.

* Shut off TV while eating
Shut off the TV whenever you eat – that includes meals and snacks. Studies show that we automatically eat larger portions when we snack in front of the tube, and typically those foods are high in fat and sugar, which means excess calories!

* Increase your physical activity
Increase your physical activity. Most people are over weight because of a lack of physical activity. Start walking more, bicycling, walks your dog for longer periods of time, swim, dance and leave the car at home when you can. It’s important that you choose a physical activity that you enjoy because you’ll stick with it.