I need diet plans for free to lose 30 Kgs in 1 year course. Pls choose available items in the middle east?

Answer 1

That is a realistic goal if you are motivated. The ideas below don't depend on where you are.


First, for all of the "quick and easy" weight loss diet pill suggestions, remember, if something sounds too good to be true... it probably is, particularly if you have to pay for it.


On Yahoo!Answers I find certain questions being asked repeatedly which is simply a reflection of new people participating. A couple of common questions amount to "How do I lose weight," or more specifically, "How do I lose abdominal fat?" I have gotten very positive responses from my answers when I paused to reply (and now beginning to get "It works!" emails that are very gratifying. I like helping people)... so have recently decided to put a good solid answer on my Yahoo!360 Blog (September 10) that I can point people to. These are my thoughts as a physician and athlete.

Don't target losing more than about 2 lbs per week. If you try to lose faster, your body will go into "starvation mode" and get very stingy about burning calories while at the same time very efficient about storing any calories that you do provide. And it will make you feel awful.

There is no site specific way of losing fat... the old myth about working your abs to burn belly fat isn't true. To get rid of love handles, you need to lose overall fat. That happens with exercise and watching your diet. More on that below.

The most effective way to lose fat is aerobic exercise in the "moderate" fat-burning range, ideally first thing in the morning before you eat. When you wake your body is ready to burn fat and your levels of growth hormone are highest at that time. Later in the day it can take up to 30 minutes just to put your body into a fat-burning mode.

Another overlooked way to burn fat is by lifting weights. Skeletal muscle has very high caloric needs... almost twice that of adipose (fat) tissue. Put on a little muscle and you will burn calories all day even at rest. Be aware that skeletal muscle weighs more, so with this approach you may see your weight increasing while your body fat is melting away. Not realizing this often stresses folks who think they should be losing weight as a measure of fitness. Forget the scale, look in the mirror and you will be happy.

To lose a pound of fat, you need to eliminate about 3500 calories. You can do this by burning more with exercise or by modifying your diet to reduce intake. If you do a Google search on say, "swimming calories" you will quickly find a website with tables of calories burned for a given exercise. You can use such lists to estimate how many calories you are burning up with your routine.

For diet, keep a diary for a couple of weeks counting calories, grams of protein, and grams of fat intake. It is easy with online sources of nutritional information (type the name of the food and calories into the Google search engine) and packaging labels. That will let you quickly figure out where the fat is coming from in your diet.

Fat gives you 9 calories per gram. So take the number of grams of fat, multiply by 9, then calculate what percentage the fat calories are of your total daily calories. Restricting the calories from fat to about 20% of your total intake is ideal for a maintenance diet... that isn't overly restrictive. Of note, you need some fat in your diet. For instance, the body uses fat to produce hormones. Once you have a picture of how to modify your diet, you can drop the diary and just go back to it occasionally if you are wanting to tweek things further.

There is a subset of questions that goes further and asks about "How to get a six-pack?" The answer is the same. Six-packs are 20% abdominal exercise and 80% diet. There is one caveat... abdominal muscles will form in the position that you work them, so be certain to pull them tightly toward your spine while doing crunches, etc. Also, during most lifting, the "core is active" which means that you should be stabilizing with contracted abs then too. Fail to do this and the abs will form, but bulging outward and the result is not attractive.

If you are trying to build muscle as a way to lose fat, then you may need to increase total calories and specifically your protein intake. I target about 0.8 g of protein per pound of body weight each day when actively building. That is far more protein than most people need in their diets.


Aloha

Answer 2

Well, I lost 23kg in 7 months and I can tell you how, but it's really just common sense. Eat less and work more. I weighed about 130kgs when I started and I didn't go to the gym or even take the stairs at work because I wanted to lose the most weight with the least amount of effort. All I did was change the way I ate, eat smaller portions and only eat when you're absolutely starving. Drink lots of water at least 2-3 litres a day and skip desserts and sugary treats as they are just empty calories. Eat more veggies as they will help you feel fuller without the fat or calories and only eat what you deserve in a day. What I mean is, if you sit on the couch all day...drink water and eat carrot sticks. If you work on your feet then reward yourself with a few more calories, but eat only to live, don't live to eat. Changing your eating habits is not easy, but when you start to see the kg's falling off you'll be more motivated. I weighed myself every day, sometimes twice, that way I would know if I had to be a little stricter with myself or if I was on the right track. For some people that doesn't work, they find it discouraging. Cut down on your salt intake as that will minimize the amount of water you retain and drink regular and herbal teas. Regular tea is a natural diuretic due to the caffine. Grapefruit juice was my sugar for the day...100% pure juice, but be careful as it still has about 130 calories per cup. I work at a nursing home so I'm on my feet and walking ALL the time, but even then I pushed myself and found extra jobs to do to keep moving. You can do the same around your house. All in all - eat less and keep moving, don't forget the water. Keep your goals small...one kg at a time and make little rewards for yourself. Tell yourself that after 10kgs you're going to buy new clothes, or take measurements of your body after every 5kgs to help you see the difference...stick to the promises you make to yourself, and remember that once the weight is gone it will be much easier to maintain than it is to keep losing the weight. Good Luck

Answer 3

Most Nutritious Diet Foods
Before choosing a particular diet pattern, there are two main factors, which need to be considered. The food items that you select should be nutritious to increase your overall stamina and also the food should be good to taste. If you want to continue your diet pattern for a long time, you need to enjoy your eatables.

It is truly possible to meet both these demands by consuming food rich in vitamins. You can follow the guidelines as suggested by your dietician, who can prepare a list of items that need to be consumed.

There are five main items that are considered to be a mixture of both taste and nutrition. They are tomatoes, garlic, basil, strawberries and spinach, which are rich in vitamins and they taste good too.

Tomatoes contain lycopene, plus vitamins A and C. Lycopene has a special characteristic, it reduces the chance of cell damage because it neutralizes the radicals. It is available in various processed forms such as ketchups, sauces, canned tomatoes and many more. It can be simply cooked during meals. Tomato soup is a common preparation from tomatoes that is really tasty. Besides garlic is an all time favorite spice that is added in most popular recipes. It comprises of many nutrients such as calcium, vitamin C and vitamin B6, phosphorus and selenium, plus antibiotic properties. Even basil is filled with the same nutrients like garlic.

Strawberry since ages has drawn attention due to its sparkling scarlet appearance. Some of the special nutrients present in it are potassium, riboflavin, vitamin B5, vitamin B6, copper, magnesium and omega-3 fatty acids. Spinach adds an excellent taste to soups, curries etc.
All the above foods will keep you healthy.

Answer 4

heres exactly how you do it. you need to cut your calories. i suggest 2200 calories to start off. lower them 100 per week until you get to 1800 calories a week. do not gop lower than that or it could cause your body to go into starvation mode and store more fat. also 30 min of cardio such as running or bicycling 3-5 days a week. Adding a weight training routine would also help. for more info go to bodybuilding.com they have every bit of info you could want on the subject of weight loss. also if you want to lift weights i suggest signing up for max-ot a free weight training program, at www. ast-ss.com.

Answer 5

To lose weight you will need to use up or perhaps shed 3, 500 calories for each and every single pound

Answer 6

The next time it snows, up your karma and also shovel your neighbor's sidewalk way too.

Answer 7

he metabolic powers particular foods have to make your body burn more body fat.” It is a way of rating foods, primarily based on “how numerous calories your physique is going to burn just breaking down the nutrients each and every time you consume a particular meals.”
Therefore, you are not alone in this battle.

Answer 8

Remain faithful to an even more slender protein/green veg diet

Answer 9

Preset the timer in your TV to turn off after an hour to remind you to take a step more active.

Answer 10

A lot of ones cabohydrate supply ought to come from leafy green vegetables

Answer 11

a handful of unsalted pumpkin seeds make for a healthy mid day snack theyre rich in magnesium which helps lower blood pressure