male/35/pakistan and my weitht is 99kg how i can reduce my weight?

Question

hi to all...! please as u know i am from Pak and want to reduced my weight i want real good diets and exercises but which can affect on my body and make me slip please send me your comments but real good ones and which i can follow
Many thanks for all of u good guys

Sultan

Answer 1

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Determine with the help of your physician how much weight has to be reduced.
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Set several short term realistic goals .
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Reward yourself each time you make progress (Not food items).( Like I will buy a new sandals if I reduce this much pounds or Kgs)
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Even small weight losses have shown to be beneficial.
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Make gradual changes in eating habits. (The human body reacts negatively when calories are reduced by slowing basal metabolic rate. This makes weight loss harder.)
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You will lose weight when you burn more calories than you consume. Hence eating less and being more active help in losing weight.
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Sound eating habits keep you out of putting on weight.
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Stay motivated to lose weight.
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Slow weight loss is the safest and most effective. ( one to one and half pound per week).
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Gradual weight loss, promote long term loss of body fat.

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A person who is moderately active needs daily, 33 calories per kg of body weight to maintain his weight .
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Reducing calories intake by 300 per day and increasing the physical activity to burn 200 calories per day results in weight loss of 400 Gms per week.
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To satisfy basic nutritional needs eat a variety of foods every day. Choose from each of the five food groups milk, meat, fruit, vegetable and cereals. Balanced food plans encourage making wise choices about everyday food choices. This type of diet helps to stay at your proper weight for life.
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Allow for an occasional treat.
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Evaluate your eating pattern.
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Try to cut down on foods high in fats and sugar.
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Most successful weight – loss plans stress on reduction in both calories and the amount of fat eaten

Physical activity:

1.

Determine the type of physical activity that suits your life style.
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Regular aerobic exercise like brisk walking, jogging or swimming, is a key factor in achieving permanent weight loss and improving health
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Health experts recommend exercising 30 minutes or more on all, days of the week for maximum benefits. The exercises should be moderately vigorous to be most effective but not exhausting.
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Incorporate few simple measures to burn calories effectively. Like- taking an after dinner walk, using stairs instead of escalators or elevators, parking the car farther away to have a longer walk etc.
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Exercises also improve sense of well being ,decreases stress and decreases appetite in some.

10 Essential Tips

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Fry or sauté foods in a non-stick cook wear with low-calorie fat.
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Baking or boiling is recommended instead of frying.
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Eat high-fiber foods.
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Use sugar substitutes while sweetening foods and beverages.
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Opt for light menus in restaurants, or purchase low-calorie or reduced-fat products at the grocery store.
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Never skip meals. Eat three to six times a day in smaller portions to avoid getting hungry.
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Use a smaller plate at mealtime to satisfy your psychological need to see a full plate.
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Eat and chew slowly. Stop eating before you feel full. (It takes 20 minutes for the stomach to tell the brain that it is full!)
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Weigh yourself on a regular schedule, but don’t become a slave to your scale.
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Reward yourself with pleasures other than food--buy some new clothes, get a different hair style, see a movie, visit a friend, etc.




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Answer 2

replace your scale with a tape measure aim for 32 1 2 inches or less for women and 35 inches or less for men

Answer 3

Keep a food journal and weight yourself regularly to track your progress

Answer 4

Jog for 2Km a day and avoid fatty food. I'd prefer you to ask this question elsewhere, not in cricket

Answer 5

hi
its therapy work on you
get large mirror on which you see your self head to toe,remove all your cloth and see your self in mirror then you realize how they other people see you,feel shame how you look,
remember your body next time you eat some thing if you remember you lose weight,good luck

Answer 6

eat less and stay away from lots of fats and carbohydrates(protien is good), drink more liquids and exercise more at least 3 times a week.

Answer 7

people who eat breakfast have a better shot at losing and maintaining weight loss

Answer 8

invest in a standing desk like the ergotron workfit s 379 ergotron com or get crafty and raise your monitor and keyboard with books

Answer 9

nurse a hangover sleep in for an hour and 53 minutes

Answer 10

don't eat less food, but average and same quantity. and, eat according to time. do natural exercises like running, walking, jumping, yoga..etc whatever you like, but don't stop till your life. and finally, give importance to inner beauty rather than outer.