i need to lose 5 kgs please give me a diet plan and exercise plan?

Question

im a vegeterian and i love eating fruits and vegetables but somehow i also eat biscuits or any other junk everyday

Answer 1

Don't eat junk food and simply walk 30 minutes a day or better, jog/run 30 minutes a day. This should cause you to lose it in roughly a month or less.

Answer 2

Just disregard the chicken in my diet.
I lost 105 pounds in 6 months. Here is how I did it.
1. Every morning get up and walk for 45 minutes. You can start with less time, but you want to get up to 45 minutes, and it must be fast walk. You want your heart rate to go up. It must be in the morning, it kick starts your metabolism.
2. I cut out Red Meat, and fatty foods. Boneless skinnless chicken breast, baked, or grilled, rice and vegetables (steamed).
3. Eat half. Just eat half of what you normally eat. Put 1/2 on your plate, and put the rest away. Cook less. When you go to fast food, get salads only. Or grilled chicken. No fries, only diet soda. Or water.

It will work, once you get into a routine, you will get hooked on the results, and you will keep the routine. It has been over a year for me.

Also start counting your calories. Write them down. You would be amazed as to how much more aware you are of your caloric intake, if you actually write it down. We recently discovered a site that offers a great program that counts calories, as well as keeps track of everything. It allows multiple users, so everyone in the family can keep track. They offer a free 7 day trial, and so far I am very impressed with the product. Try the 7 days and see. It allows you to add the exercise that you do during the day, which increases the amount of calories you can take in. Very Cool!!
http://www.calorieking.com

A sight with some really cool diet calculators and interesting calorie counting calculators is here. Check it out.
http://www.caloriesperhour.com/



Check out my before and after pic at my yahoo 360 page
http://profiles.yahoo.com/gorillamyke

Stay motivated, and get up and walk every day. I seriously lost all my weight starting off my day on my walk.

Good LUCK!

Answer 3

Exercise everyday like jogging around the block
Skip meals. Eat 2 times per day than 3 times per day
Dont eat until you're full
Eat fruits at night if your hungry.
Drinks lots of water and stop all the fast food and chocolate.
There are more tips and info.
there's a video on success fitness too.

Answer 4

find calorie/fitness calculator on the net, enter all your stats and it will tell you how many calories a day you need to maintain your weight. take 300-400calories off that number and thats how many you need to lose weight.
work out - cardio 4-6 times a week for 30-50min plus light weight weight training
8 glasses of water a day
5-8 servings of fruit and vegetables a day
instead of big meals eat 5-6 small meals a day (portion control)
no junk food, no bleached flower (e.g.white bread, pasta), no sodas

Answer 5

Fast for a couple of days - let's say once every week. Drink only water and fruit juice. Don't take any solids on the days that you are fasting. That would help you lose weight for sure. But make sure that you don't eat too much after breaking your fast. You know what would happen if you did that?!?!

Good luck!!

Answer 6

Swap a bowl of pasta for any bowl of vegetables. You can spend less to 200 calories by slicing the starch and adding greens.

Answer 7

Be a kid once again! When eating out, order a child’s sandwich, pizza or cheese pizza. Then you can have the treats you love, while reducing your portions and lowering your calorie intake.

Answer 8

calorie counts matter

there is slim-fast in the UK and in other english speaking countries

i used it and lose those last few kgs

Answer 9

Hi Kristy, the best way to loose weight is not to go on a diet but to have a change of attitude towards eating. Since you are a vegetarian, you will have an easier time than many loosing weight. The types of foods you eat (neglecting the junk foods of course) are low energy dense and therefore allow you too meet your body's needs with out over consumming calories. If you are still hungary and are turning to junk food to help lessen the extent of hunger, you need to eat more 'good food' when you sit down for a meal.

Im going to assume that you weigh near the avg weight of a woman which is close to 60Kg. This will put you near a metabolic need of 2100 cal per day.

Okay... for you to understand what I'm going to suggest to you i need to teach you a formula to help you understand how to loose weight and keep it off. Youre body does a delicate energy balancing act; a performance so fine tuned that no calorie is wasted but stored instead. The formula for understanding this is very simple and is Energy In = Energy Out (En=Eo). Your 'energy in' is the food eaten and ingested while energy out includes metabolism, physical activity and the energy need for digestion (yes, it takes energy to digest your food that you eat! Your body burns approximately 10% of the total calories consumed at a meal to digest and absorp the food you ate.) If your metabolic need is 2100 cal but you consummed 2500 cal, your body is going to store the extra 400 calories as fat in your body. The body is not going to waste calories in the event it needs it in a "famine" or during a period of starvation. Conversely, if youre of metabolic need of 2100 cal and you consume 1600 calories, then youre body will mobilize fat stores to be used as energy that, in consequence, helps you to loose weight! Now, roughly, 1 Kg of fat stores contains 7800 calories so that gives you some idea how much work it takes to loose a Kg of fat. The key to loosing weight is by deffining the needs of your body, then provide it enough energy to opperate while then doing enough physical activity to loose that weight that you want.

So how do we loose that weight then? What do i need to do, you may ask.

Simple. Excercise and Eat right! Now lets say you are wanting to loose that Kilo of body fat. You need eat to meet your 2100 cal but youre also going to have to excercise. There are two modes of physical activity and help you burn calories; excercise and non-excercise. Examples of non-exercise include walking down a flight of stairs, putting on clothes, brushing teeth - it constitutes all daily living activities that require calories to be burned that you do 'unconscienously.' Excercise is activities in which you knowingly are partaking in such as treadmill running, weight training, rowing etc.

In an hour of intense work out you can loose, roughly, 300 calories or a bit more. Throughout the day you can burn many calories from you nonexcercise physical activity component. Research has shown that the key in loosing weight is to excercise but also to increase or not change the ammount of nonexcercise physical activity that a person may do in a days time. If youre excercising, intuitively you will decrease your nonexcercise physical activity as your body will 'trick' you into keeping those fat stores. Walk up stairs instead of the elevator. Walk to the store instead of driving. If you fidget, keep fidgeting! All these are components of nonexcercise physical activity.

So this gives you an idea of how to get on the right track and its a method to show how you can loose weight AND keep it off if you continue to follow the regimen.

There are also some keys to a good diet plan (and no not one of those stupid diets, just eating in general)

1.Low fat diet (check! youre a vegetarian but you need to get away from the fatty junk food to fully check this one_
2.breakfast (eat it! it keeps you from being more hungary during the day)
3. Meal portion size control (dont over eat! eat only what youre body needs. Dont pile on more than you should eat)
4.low energy dense foods (junk food is HIGH in energy due to fat content in and a small ammount has alot of calories. Vegies and fruits on the other hand have less calories per serving and is a much better/healthier choice!)

So to loose this weight you need to follow these steps and roughly burn 500 cal/day to loose some weight as rapid and safely as possible. This can be done easily by combining the calories burned in the exercise and nonexcercise physical activity components! Continue to eat, but continue to work out and walk when necessary! Another good thing is, you dont have to work out in one sitting! Run for 30 minutes here and run for 30 minutes there! As long as youre gettin your hour in, it doesnt matter when you do it! Be sure to count your calories when eating food and be consistent! This method is a great way to loose weight happily and keep it off! Good luck!