Sugst me a simple excercise to loose weight?

Question

iam an obese person and i want to loose weight what is the best and simple excercise to loose weight.also suggest me a good daily diet....

Answer 1

running is the best exercise.
The source of the following material is: www.expage.com
Follow the food guide pyramid.

Eat slowly. Your stomach’s kind of dumb. It takes about twenty minutes for your stomach to realize it has food in it.

Enjoy the things you eat. Food is your nourishment, not your enemy.

Eat more frequent meals but in smaller portions.
Drink a lot of water (1-2 liters a day). It makes your skin glow and helps “flush out” bad things in your body.

Eat healthy snacks.

Make wise substitutions. For example, instead of fattening ranch dressing on your salad, try low or nonfat Italian dressing.

Eat your veggies!

DO NOT restrict yourself. Restriction leads to misery, eating disorders, and/or weight gain!

If you feel that you’ve GOT to have that slice of extra cheesy pizza, have it. But balance it out with and extra day of walking or something.

If you’re on a diet, have one day where you can eat anything you like. That way you won’t feel left out on other stuff.

Exercise at least 3 times a week. For more information, go to the other fitness sections.

Don’t put salt on your food.

Throw out that dratted scale!

Eat breakfast! Scientists say that people who eat breakfast weigh 10 pounds less than people who don’t. Have a combination of grains, dairy, and fruit for each morning.

Turn off the TV while you eat.

Limit sodas and caffeine. These drinks contain phosphoric acid in them, which robs your body of calcium and makes your bones all jittery.

Eat a variety of foods. If you eat the same thing every single day, your body will feel restricted.

Eat a low carb diet

Keep track of everything you eat.
The following material appeared in:www.intense-workout.com

When you think of weight loss and losing weight, the first things that probably come to your mind are either those "lose weight fast !!" articles that are in every magazine and newspaper in the world that never work and are written by some personal training idiot that has no idea what they're talking about... or maybe you're thinking of all of those weight loss pills that claim to be safe and allow you to "eat whatever you want and still lose weight because the pill will do all of the work for you" or whatever stupid line they are using to get you to buy their useless unsafe weight loss product. Or, maybe you're thinking of rice cakes and never eating and being hungry all day long.
Well, if you are thinking any of those things, forget it! Forget all of it!
What I am about to give you is totally FREE, detailed, easy to understand information on weight loss and losing weight and how to lose weight and fat without using any type of pill or supplement, without using some "fitness magazine" diet, and by eating not 1, not 2, not 3, but 5 meals a day! Sound impossible? Sound too good to be true? Sound like I'm going to make you buy my "book" or order my "product" first before I tell you? Well I'm not! I don't have a book and I don't a have product. I am not trying to sell you a damn thing! What I am trying to do, no... what I am GOING to do, is tell you exactly how you can lose weight. Enjoy...
Weight loss is simple, burn more calories then you consume. If you can fully understand that then you are on your way to losing weight. There are 6 simple steps. Here they are:
1) Count how many calories you eat in a normal day. That's right, wake up, and eat like you would normally eat and count the calories in everything you eat and everything you drink and keep track of it on a piece of paper or on the computer some where. You might be thinking to yourself, "yeah right, I'm not gonna sit around counting calories all day." Well, if you're thinking that, then you're obviously not dedicated enough to losing weight. If this is the case, then feel free to go waste your money on the newest useless weight loss pill. But, if you are dedicated enough to take 10 minutes out of your day and count the calories, then keep on reading.
2) At the end of that day, add up the number of calories you ate/drank. Be as exact as possible. Once you add it all up, you now have the total number of calories you consume daily. Also, weigh yourself.
3) Starting the day after you counted calories, eat 500 calories LESS then you normally do. So, lets pretend that the day you counted calories you counted 2000. For the rest of the week, you would eat 1500 calories a day. Understand? All you have to do is subtract 500 from the total number of calories you consume in a normal day, and eat this new number of calories every day for the next 7 days.
4) Instead of eating 3 big meals a day (breakfast, lunch and dinner), or eating all day all the time, spread those calories out over 5 smaller meals. Eat one meal every 2 and a half to 3 hours. Doing this will speed up your metabolism.
5) Cardio. Cardio is an important part of weight loss. If you're serious about losing weight, but don't want to do the cardio workouts, then you are requiring your diet to do all of the work. Jog, walk, swim, jump rope, ride a bike, take an aerobics class, whatever... cardio + proper diet = better than just doing one of the two. All it takes is 30 minutes a day, 3 - 5 days a week. I say 3-5 days a week because I don't know if you have 5 pounds to lose, or if you have 50 pounds to lose. So, depending on how much your looking to lose, figure it out. 3 times a week is good starting point though. (For information on the most effective time of the day to do your cardio workout, read doing cardio for maximum weight loss)
6) At the end of that week, weigh yourself. You'll notice a difference just after one week! Now, don't expect to see a 20 pound difference. Losing anymore then 1 or 2 pounds a week is unhealthly. So look for a 1 or 2 pound weight loss at the end of the week. Don't sound like much? You can lose 5-8 pounds a month! That's around 75lbs a year! So if you have A LOT of weight to lose, you can lose it. If have just a few pounds to lose, you can lose it.
Important weight loss tips for losing weight effectively! (extremely important!)
- THE BAD FAT MUST GO! Stay away from "bad" fat! Get rid of all the chips and candy. No more fast food, nothing fried. No more cookies, no more cake, no more of these saturated fats. There is no question about it and there is no way around it, get rid of these types of foods. Don't get me wrong, you should NOT be eating 0 grams of fat every day, but the only places you should be getting your daily fat intake from are lean meats (not the fried fast food kind), chicken (again, not fried!), etc. as well as the foods that contain the "healthy" types of fat, which can be found in just about every type of fish (tuna fish, salmon, etc.), nuts, olive oil and flaxseed oil.
- LOWER THE BAD CARBS! Most people think that it is fat that makes people fat and that just by eating less fat, they are on their way to weight loss! WRONG! Certain carbs can be just as bad as fat when it comes to losing weight. Limit foods high in bad carbs. These carbs will eventually turn into fat. Foods like sugar, white bread, rice, pasta, potatoes, etc. are high in simple (bad) carbs. Sure, your body needs carbs, which is why foods like these are ok to eat, but don't go overboard. Stick to high protein/good carb/low fat foods like tuna fish (and other seafood), chicken breast, turkey, whole grains, fruits and vegetables etc. (For more information, go here: Diet Plans And Diets)
- WATER! Drink water! Get rid of the soda, get rid of the beer, and get rid of the sports drinks. Drink around a half gallon of a day, more if you can. Spread it out throughout the day, just like your 5 meals. Yes that's a lot of water, but it's that water that will give you energy and speed your weight loss.
- STRENGTH TRAINING! YES! Weightlifting isn't just great for muscles, it's great for losing weight. Muscles burn calories.
- Weigh yourself at the end of every week. If you ever have more then 2 weeks go by without losing 1 pound, it's time to change something. Eat 250 less calories then you've been eating. And keep everything else the same. Each time you see weight loss stop for more then 2 weeks, decrease calorie intake by 250 until you get down to where you want to be. Remember, NEVER starve yourself!
- Sleep! YES! Sleep! The easiest, yet most over looked step. Get at least 8 hours of sleep a night. Trust me, you're gonna need it! =]
- Food cravings! Can't stop giving in to your food cravings?
Read this: food cravings
- Still don't understand weight loss yet? Read this: How to lose weight: My day in a weight loss chat room
There you have it. You now know everything you need to know about losing weight. You didn't have to buy any weight loss pills or books on losing weight, instead, you should use the money you just saved and go buy some good food or a gym membership.
Now, I never once said this would be easy. If it was easy, you would have done it already. Losing weight isn't something you can just do "on the side." You also can NOT lose weight fast. You are going to have to dedicate your mind and body and your time to doing it! So, you now have the information you need, all you have to do now is use it.
Looking to buy weight loss, diet, and nutrition related books? Looking to buy food counters (books that contain a complete listing of foods along with how much fat, carbs, protein, calories, etc. are in them)? If so, make sure you get them cheap at . Clicking here will take you to the Amazon.com, which is BY FAR the CHEAPEST place to buy books of any kind!
- Want to measure your body fat? Use body fat calipers which you can buy right here: Body Fat Calipers






The source of material the following is: YourBestBodyNOW.com?

most diets and weight loss programs are set up for you to fail:
•Over-restrictive diet plans that can't be kept up for long
•weight loss programs that only last for a few days
•Heavy duty workout plans that you don't have time for
•Specialty foods that are expensive and cannot be prepared quickly and easily.
•No guidance on what to do after the diet is over.
•No motivational support to help you stick it out to the end.
Because of this, you end up making countless attempts to lose weight to no avail.
And this is just great for the big diet companies. You can make them rich as you try and fail again and again in an effort to lose weight.
But that's only a small part of it.
There are serious psychological and health risks of dieting over and over without success. A weakened immune system, depression, and overeating (because you're depressed!) are all results of the vicious cycle of repeat dieting.
If you have tried to lose weight in the past and still have not kept the weight off, you are probably a victim of much of what I am talking about.
Here's an important fact: Until you adopt a simple and easy-to-follow weight loss program that provides you with the motivational support to reach your goals and a system to keep you toned long after you're done, you will NOT be able maintain weight loss, no matter how much you lose in the beginning.
If you're anything like my friends were, you're sick and tired of missing the mark with your weight loss efforts. You want a program proven to help you get in shape and stay that way once and for all. Period.
You also don't want to have to be an Olympic athlete to get through the workout program.
That's why I put my fitness knowledge to work and searched for the most effective weight loss strategies in existence to create a program that would do just that.
But it wasn't an easy journey.
During my research, I came across some incredible information on dieting and exercise. I also came across some hard-to-accept information that was not easy to believe at first.
But knowing what I know now, I understand that the breakthrough information that I learned is exactly what makes the difference between great success and complete failure in weight loss.
Before now I've only shared this information with my inner circle of closest friends or exclusive clients who made it well worth my while. Now I'm practically giving it away to everyday people like yourself all around the world through this program.
It all comes down to developing a no-hype, cut-the-B.S. understanding of precisely what it takes get fit and stay that way without gimmicks, pills, or self-starvation.
Through this program, you will have that understanding. But first, you will have to let go of old weight loss and dieting myths.
Myth #1: Eating a "Low Carb" Diet is the Only Way to Lose Weight
This is one of the biggest scams in the weight loss industry today. People are taught that by cutting out all or most carbohydrates and starches, they will effectively lose weight. Some programs even suggest that you don't eat fruit. LIES!
Here's the real truth: Although there are some weight loss benefits to cutting out or at least minimizing many starchy foods, most "popular" diets and programs take it way too far!
First of all, its just downright unhealthy. The body needs a certain amount of carbohydrate (including some starch) to get all of its nutrients and fiber. This is especially true at the start of your day.
Second, cutting down too far on carbs robs you of the proper energy levels you need to help you get through the day (not to mention your workout!).
Third, too little carbs will cause your body to burn precious muscle tissue. Since muscle burns fat 24 hours per day, an ultra low-carb diet may actually make you gain weight in the long run!
I'll show you how to use the low carb principle in a way that will help you to reach your goals and then maintain them, without the unhealthy downside.
You'll learn to eat the right carbs, instead of just low carb.
You will also learn fat-melting strategies like:
•What times during the day to eat certain types of carbs
•Food combinations that will curb the negative effects of certain carbs.
•Which carbs will help or hurt you in your weight loss goals.
...And loads more!
Myth #2: It Takes a Lot of Time to Work a Weight Loss Program into Your Schedule
Look, I know you're a busy person.
With the demands of family, work, and sometimes school, there already isn't enough time in your day to get everything done that you would like.
Many weight loss programs don't make things any better. They either demand that you spend extra time cooking special meals for yourself that no one else in the house can eat, or they insist that you spend hours in the gym working out to get results.
I make it easy for you.
You'll learn how to fit an effective exercise program into your schedule in as little as 15-30 minutes per day, a few times per week depending on your individual needs and goals.
You will also discover that you can achieve lifetime weight loss by incorporating the program into the schedule that you already have. There's no need to rearrange your life or find tons of extra time to lose weight with this program.
I'll show you how.
To make it even easier for you I'll introduce multiple options for meals, workouts, and exercises that you can choose based on what works best for your lifestyle and budget.
This program is so simple, you can post it to your refrigerator and just follow it.
You'll see why so many people consider it the most simple and effective weight loss solution they've seen in years.
Myth #3: You Can Never Get Back to Your Original Size
A lot of people are told that once they've gotten to a certain age or had children that they'll be stuck being overweight forever. Its a lie and a hoax!
You can return to the size you used to be:
•Before gaining weight due to a pregnancy
•Prior to getting older
•Back when you used to work out all the time
•Before you got busy with work, family or school
•When you used to fit into your favorite sized clothes
I'll show you how to adjust your eating and exercise habits so that you give your body no choice but to lose to weight, no matter how you gained it.
Defy your age. Overcome your genetics. Blast through your body type. You'll learn how to do all of the above with me coaching you every step of the way.
Myth #4: You Must Starve Yourself to Achieve Quick Weight Loss
This is one of the most damaging of all weight loss myths. "Starvation diets" (where you eat as little as possible) have many more things wrong with them then I have time to talk about---but here's a few:
•Your metabolism is brought to a screeching halt and often ruined.
•You deplete your body's vitamins and minerals
•Constant hunger leads to binge eating
•You are exposed to serious health risks.
•The end result is that you actually get fatter!
Every time you eat something---ANYTHING, your metabolism (which helps your body burn fat) gets a little boost. A diet that does not encourage you to eat robs you of this. In fact it works in the reverse.
When you starve yourself to lose weight, your metabolism slows down significantly. And when the starvation diet is over, you get fat!
Why?
Because you've sent your body into shock mode. It really thinks that there is a food shortage and is now "storing up for the winter." And what does it store? Body fat---the exact thing you desparately wish to get rid of.
Not eating enough food keeps your body from getting the full dosage of daily nutrients that it needs. This takes away your energy, kills your ability to focus, and can even bring on mood swings.
In fact, there is so much that your body doesn't get when on a starvation diet, that you can easily risk serious health problems long-term.
Another horrible thing is the constant hunger. This makes it much more difficult for you to resist tempting foods. And before you know it, you're binge eating. Couple this with a damanged metabolism, and you've got a recipe for fat, fat, fat! And you don't want that.
Get the picture?
The Ultimate Secret to Weight Loss Success, Once and For All!
Here's what no one else is going to tell you:
If you REALLY want this to work---once and for all, you're going to have to kick the habit of going on diets altogether.
Why would I tell you this? It's simple...
A diet is a short-term solution to a long-term problem. Period.
Why else would big diet companies not care if you ever lost weight? To keep you coming back for more!

Answer 2

The best and easiest exercise is something most people do naturally, walking. Just start by walking around the block if that is all you can do . The key is do something more then you have been doing. As for a diet. Try to eat 5 times per day. 3 small meals and 2 healthy snacks, like fruit, vegetables, snack bars from a health food store, nuts. Make sure you eat every 2.5-3 hours, your body is like a fire if you keep a little food in you all the time your metabolism will burn hot, but if you only feed it a couple times per day, you go into starvation mode. Never skip breakfast, the earlier you start the more more calories you burn. What you eat really is not that big a deal but watch your portions. Most restaurants give way to much per serving. If you eat out ask for a to go box with your order, cut your meal in half, and box half of it up for tomorrow. Stay away from anything carbonated, and drink lots of water, take your body weight divide it in half, whatever that is that is haw many ounces of water you need every day just to stay hydrated. If you drink a carbonated beverage, you must drink that much more water to replace what the carbonation took away. Always remember everything in moderation, and see a doctor regularly.

Answer 3

Stand up, throw your computer out the window... give your television away... go outside, and walk a mile a day... cut your food intake in half.

Welcome to losing weight.

Eat meals, not feasts, eat 4 SMALL meals a day instead of three big ones... DO not snack, DO not drink soda, drink water...

Diets do not work, you have to change your lifestyle... do not follow a fad diet, you and your body KNOW what is good for you, when you go to the store dont buy crap, if you ONLY h ave good food in your house, you cant go snack on doughnuts if you dont have any.

Take a walk around the block a few times a day... you will be amazed how much weight you can lose just by WALKING and eating responcibly,.

Answer 4

Start with walking for exercise first. Slow and easy. Alter the type of exercise you do when your body loses some weight and allows you to move more strenuously. Remember this: Do not grow comfortable with your routine, since the best way to lose weight or build muscle is to do something different. You have to SHOCK your muscles to keep the trend going! Another thing to remember is that as you build muscle, you will automatically lose fat. Once you are not so stressed about walking a good distance, it's time to change-up what you do. If you don't have a heart condition or a deviated septum or anything like that, you could consider slow jogging, alternating with walking. Gradually, as you are jogging more than walking, you could increase your distance. Over a period of time, you can grow comfortable with jogging. At that point, start writing down the time it took you to go the distance. Compete with your own time, making it take you less and less time with each outing. It is a slow and gradual process.

As for diet, do not expect drastic results immediately. Diet improvement requires discipline. As with anything, when you set unrealistic goals and then do not accomplish them, you feel like you let yourself down. If you do this too often, it will damage your self-esteem. So when making goals for yourself, set them within reach, but make it a reach that requires a little bit of a stretch, so that you can feel like you accomplished something.

Your mid-range goal should be to eat a small breakfast, to eat a medium lunch and to eat a small dinner without snacking in-between. However, you will probably have to start with smaller goals first to get your discipline in line.

Good luck. (You can send me an e-mail if you like. I'm no guru, but I lost fifty pounds when I realized I was fat and unfortunately have the deep red up-and-down stretch-gashes on my abdomen to prove it! )

Answer 5

Simple exercise that costs nothing-walking 30mins/day!
Walking up and down to the 12th floor-15mins/day.
To help suppress appetite, drink 1-2litres water/day (abt 8glasses). Or eat lots of fruit but don't forget white meat and some carbs (rice) is important too. Have good breakfast, eat fruits/salads during lunch and Don't eat dinner beyond 7pm. Good Luck!

Answer 6

daily normal intake of calories of a person is 1600 cals. ensure u dont cross it.
eat fruits, oatmeal in breakfast with milk.
Lunch, one Daal, 60gm rice, 1 chappati

Dinner 1 chappati with one dal or vegetable.
Eat fruits, green vegetables in Salad prior to meal. this way you wont feel hungry.
Do not do any crash diet. it does more harm than good.
Also try to walk atleast 100 steps after each walk.
Maintain an excel sheet with date and weight axis and observe your weight following this diet for two months.
you should feel light..

Remember it is YOU and ONLY YOU who can do it. Sogo get it...

Answer 7

Early morning Walk or Jog:

Control your diet as much as you can......No need to compromise with your diet, only need to control properly. For example : if you eat 4 bread and a glass of milk in the breakfast maintain the same, if you eat 6 bread and a cup of curd in the afternoon reduce to 4 breads without curd. Have a cup of curd in evening before leaving your work. Eat normal diet as dinner as usual. Above will be workable, if you go for a walk early morning as per your doctors advice. Ask your doctor-- minimum how many hours you need to go for a walk .....he will advice accordingly your health.

Answer 8

Stand up and walk atleast 5 mins after evry 2 hours while working

Answer 9

Having less than 1 200 calories a day may slow down your metabolism

Answer 10

turn off the lights at night because more darkness at night will make your body lighter

Answer 11

Sleep in a cold room Sleeping in a cold room is a best way to force your body to heat itself up for hours