how to reduce my weight ?

Question

am of height 152cm and 58kgs

Answer 1

(m)

10 Tips to Reshape Behavior:::


Pan-fry or saute foods with a non-stick spray or low-calorie butter substitute. Bake or broil instead of frying.
Eat high-fiber foods, such as a bran muffin instead of the morning donut.
Use sugar substitutes when sweetening foods and beverages.
Order from the light menus now offered at many restaurants, or purchase low-calorie or reduced-fat products at the grocery store.
Try a meal plan using "exchange lists" based on foods grouped together according to similar food values. Most exchange lists include several "free" foods: those lower than 20 calories per serving, such as many low-calorie, sugar-free foods and beverages.
Never skip meals. Eat three to six times a day in smaller portions to keep from getting hungry.
Use a smaller plate at mealtime to satisfy your psychological need to see a full plate.
Eat and chew slowly. Learn to stop eating before you feel full. (It takes 20 minutes for the stomach to tell the brain that it is full!)
Weigh yourself on a regular schedule, but don't become a slave to your scale.
Reward yourself with pleasures other than food--buy some new clothes, get a different hair style, see a movie, visit a friend, etc.

Answer 2

Exercises To Lose Weight Quickly
http://weightloss-tips-guide.blogspot.com/2006/09/best-exercises-to-lose-weight.html

Answer 3

VERY EFFECTIVE

Aerobics:

You need to work on building your heart-lung (cardiovascular) endurance. Take up any activity form cycling, to running or jogging to skiing to swimming to even brisk walking to get that gut into its original size. This kind of activity will draw upon the fat stores in the body for generating fuel to last that long. The presence of oxygen (controlled breathing during this workout, instead of huffing and puffing) will mobilize the fat to get utilized instead of stored. This will take care of the fat that lies above the muscles in the abdominal area. No amount of crunches by themselves will do this. Thankfully, any aerobic activity that elevates your heart rate can help you burn fat and take off unwanted pounds. Many experts recommend doing at least three sessions of 20 minutes of aerobic activity per week. Ideally, for long-term weight control, you should engage in at least four sessions per week, for 45 minutes each time.

2. Weight Training:

The key here is to adopt an OVERALL weight training program so that the lean mass percentage in the entire body increases. Balance your ab crunches and leg lifts with an equal amount of effort for the lower back to ensure it is not weak. Work out the rest of the body for the best results. And of course, concentrate on technique and quality of your ab crunches and pelvic lifts, rather than higher repetitions. And remember, exercises such as these, only improve the tone and endurance of the muscles, they don't burn fat. Where weight training is concerned, make absolutely sure that the weights are not heavy and you use the right technique while lifting, keeping back straight and tummy tucked in, not slackened.

3. Healthy diet spread through the day, not night Eating the right food out of habit rather than as a fad, can work wonders for an extra middle. Keep the calories light and spread out through the day rather than bunching them all at night and then sleeping on it, when the bodys metabolic rate is the slowest.

4. Holding tummy upright

Sitting up tall and straight all day with your tummy tucked in tight can assist in firming up the muscles in the midsection, which in turn appears more slender and trim.

Answer 4

Eat smaller, more frequent, healthy meals. Get plenty of protein, water, and sleep. This'll program your body to use energy, not horde it.

Take a portable DVD player and a 32 oz powerade to the treadmill every other day. Maintain your target heart rate through half of the movie. The time will fly by, and you'll feel great.

Answer 5

1. lie
2.. set the zero on your scale to -10 lbs
3. cut your legs off... but this will also reduce height
4. cut your head off... another height reducer though
5. carry less things in your pockets
6. You can always go on a diet, but the other ideas are so much more fun!

Answer 6

Balance how much food youre eating to how much you're burning.
I'm 165 cm and 44 kgs.
I stretch ALL THE TIME. Balance intake and I'm always walking around! LOVE IT! :)

Answer 7

hi......... just walk 30 mins a day. dont use lifts better use staircase. follow simple exercise by stick. continue it atleast 4 a month. bye

Answer 8

why? thats the weight youre suppoed to be at that height. do you want to look underweight or anorexic??

Answer 9

It is easy.

If you understand the mechanism of weight loss.

I am enclosing two of my articles, read them, understand them and act on them.

You need to re shape your body, sculpture it.
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Life Style Change Program for Loosing Weight
By
minootoo

Who needs to loose weight?

Answer is simply not every one, only the over weight person.

Who is over weight?

This is simple, it is easy to find out and it is available on line, it is call Bio Mass Index, and calculations are simple. According to this calculation if you find your self say only 10 pounds more, you may not be over weight. Remember every one is slightly different and you can just watch it, on your own and not let it get out of hand.

What is the reason for being over weight?

This is also simple, have doctor check you out for any physical or hormonal abnormalities. The doctor should be advising you of your ideal weight even though you have already figured out the ideal weight and you are seen a doctor because your weight is not where it should be according to BMI.

Basic understanding of loosing weight.

Every one uses calories at all time. There may be some exceptions to this rule, for most of us; the rate of use, even when we are resting, we use 65 calories per hour minimum. This comes to1560 calories per day. The actual range is between 65 and 100 calories per hour. This is consistent with heart rate of 60 to 80 bits per minute.

Simply put any person eating only say 1500 calories a day will not put on any additional weight. At this level of calories consumption the person should loose some weight over long haul, depending on the individual rate of metabolism.

What is a healthy weight loss?

When one tries to loose weight, one should loose excess fat; there should be a healthy loss of weight. Loosing muscles tissue is unhealthy.

How much is one pound of body fat?

One pound of body fat weight is approximately same as one pound of butter. If you look at a one pound package of butter, you will see it contains between 3200 to 3600 calories. This means that each time a person burns 3600 more calories then what the person takes in, the person will loose one pound.

How many pounds should a person loose in a month?

Any one that is trying to trim down can figure out how long it took to put on the excess pounds. The fact is; it did not happen over night. It usually creeps up, but the person realizes one day suddenly.

This is why a person should not be in a hurry to loose weight. The person should start at once but go slowly. Do not wait for New Year.

Taking above in to consideration a person should not loose more then 2 pounds per month. If a person looses any thing more then that, chances are that the person will not be able to maintain the weight loss. It will take extra efforts to loose and it will take extra efforts to keep it off. Remember slow and steady wins the race.


When an overweight person should start loosing weight?

At once. The person should not be in a hurry to loose weight. The person should start at once but go slowly. Again do not wait for New Year.

How does body react to weight lose?

Any time there is depletion of fat beyond certain level, the body reacts by slowing down metabolism, so that it can build up fat. If the body is use to say 2000 calories per day and detects only 1500 calories per day for considerable length of time it reacts to the situation by reducing the rate of metabolism. When this happens one need to help body by increasing activity. Usually takes about four weeks for body to react.

What is the relationship between body and body fat?

Under ideal condition fat act as a reserved energy source for our body. Certain level of fat is good for healthy living and even may save our life in certain life threatening situations. Every one should have minimum required level of fat on their body.

What if there is no weight loss at 1500 calories in take level?

This is a rear occurrence. Do not panic. The body has slowed down the metabolism to such a great extent that you must help it. The only way to help is to increase activities, this means you have to exercise. You do not need to join Gym but you can go on an an half an hour walk every day or batter still engage in a power walk for same duration. Power walk burns 250 calories per hour and walk burns 100 calories per hour approximately.

What is the importance of body fat for a female?

Females require little more body fat then men. In the absence of certain required level of body fat, females are not able to function properly; in particular they may not be able to conceive. You can find lot more about this on internet.

At 1500 calories intake per day what one must drink and eat?

Drink

One gallon of liquids most of witch should be in the form of water (zero calories).
Calories should be accounted for all other liquids.

Why water?

Water is a universal solvent, means it dissolves almost every thing at least in very minute quantities. This helps purification of body.

Eat

What should be your proportionate in take of fat, Proteins and Complex Carbohydrates?

This depends on what your need are.

1.Need to reduce fat.

Fat: 10 percent of 1500 calorie per day = 150 calories.
Complex Carbohydrates: 30 percent of 1500 calories per day = 450 calories.
Proteins: 60 percent of 1500 calories per day = 900 calories.

2.Need more energy.

Fat: 10 percent of 1500 calorie per day = 150 calories.
Complex Carbohydrates: 40 percent of 1500 calories per day = 450 calories.
Proteins: 50 percent of 1500 calories per day = 750 calories.

3.Need to reduce weight only.

Fat: 25 percent of 1500 calorie per day = 375 calories.
Complex Carbohydrates: 25 percent of 1500 calories per day = 375 calories.
Proteins: 50 percent of 1500 calories per day = 750 calories.

4.Need to increase muscles bulk, but still reduce weight.

Fat: 10 percent of 1500 calorie per day = 150 calories.
Complex Carbohydrates: 15 percent of 1500 calories per day = 225 calories.
Proteins: 75 percent of 1500 calories per day = 1125 calories.
Exercise the muscles you want to develop, you can find right exercise on line, recommend use of light weights.

Foot note: To take fat is so important, while reducing even fat, that it is included in all cases. If the fat is completely cut out, body will think of producing the fat, and will produce the fat by reducing metabolism, without fat in take, you may actually again weight even at lower than 1500 calorie level. You will feel run down and lethargic.

How one must, drink and eat?

Drink

Every one may not be able to follow this regime.

A 16 oz glass of water fist thing in the morning will be very healthy start.
If you need to stabilize your stomach before eating, you can have a glass of water just before each and every meal. This is the easiest way to meet your quota of gallon of liquids.

Eat

To day almost half the world is starving.

In western culture. Standard healthy practice for long time was three warm square meals per day. No eating in between, but children were allowed night cap.

All that has changed, present thinking is 5 to 6 times per day. Any way what practice one follows is up to them; to each his own.

Another best practice will be a glass of water before bed time, nothing to eat for two hours before bed time.

How do I know the calorie count for various drinks and food?

If you are buying packaged items it is on the package.

Go on the internet and find the calorie information.

Lots of cook book now a days list calorie per serving.
Use your best guess, in this method use higher figure then you have guessed.

References:
http://search.yahoo.com/search?ei=utf-8&...

http://www.halls.md/body-mass-index/bmi....
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Body Building
BY
minootoo

You are blessed.

How old are you?

Most people put on weight after age 40.

Any way before you try any thing, see a doctor to rule out any abnormalities (Hormone, Pituitary).

Remember it is ten times easier to put on the weight then to take it off.


Body building is opposite of weight loss. But you must understand weight loss in order to build body.

I will include my article on weight loss also.

Most people eat protein reach food and complex carbohydrates, with one thing in mind, that they have to exercise 6 days a week and they have to eat more than what they burn off each day.

If you eat about 300 to 400 more calories per day then you burn off, you have a weight gain of slightly less than one pound per week.

You need to eat about 4000 calories per day minimum.

If that does not work than slow down your exercises routine.

In extreme case you will not exercises for two weeks at all, followed by vigorous exercises routine for six weeks. Repeat this cycle again and again till you reach your goal.

References:
http://search.yahoo.com/search?ei=utf-8&...

http://www.halls.md/body-mass-index/bmi....