How can i lose weight on a long term?

Answer 1

Always Think Fit:

First step in exercise is to always Think FIT. To make physical improvements, you need to work your body harder than usual. This is referred to as the overload principle. As your body becomes more conditioned, you need to increase the frequency, intensity, or time of your workouts in order to continue improving your fitness level

Choosing an Exercise:
The best exercise is an activity that you enjoy enough to really pursue enthusiastically.
• Indoor (Facility) Activities: If the treadmill, stairmaster, rowing machine or stationery cycle doesn't excite you, sample some group activities that strike your fancy. Participate in a group cycling class, beat stress with yoga, find balance with martial arts, stay cool with indoor swimming, or kick some you-know-what with boxaerobics.

1. Change your eating habits (i.e. start eating smaller portions of food) before if you ate a full plate of food try eating 2/3 of a plate instead.
2.
o Substitute aspartame for sugar
o Try eating 3 or 4 smaller meals during the day rather than 2 large ones
o Eat your main large meal at midday with the other meals much smaller in content
o Don't eat heavy meals late in the evening as the body wont have time to digest it so it ends up stored as fat in your body.
o Balance your meals out during the day so in one day you have a mix of protein, carbohydrate and vitamins
o Drink lots of water during the day and before, during and after exercise, you should drink at least 8 big glasses of water per 24 hours
o Drink alcohol in moderation
o Stop smoking if you smoke or cut down
o Eat more fibre i.e. pulses grains nuts, pasta, brown rice, cereals, fresh fruit
o Eat more vegetables as part of your diet
o Eat less dairy products or choose those with less fat content i.e. cottage cheese
o Try steaming or poaching food instead of frying it, frying adds calories by the bucketful
o Cut down on Red meat and eat more lean or better still chicken and fish instead
o Use low fat oils in cooking i.e. sunflower, corn or Mazola
o Cut down on your salt intake, there are hidden salts even in tinned foods
o Try substituting carrots or fresh fruit instead of biscuits and sweetmeat when you have a craving for something in between meals.
o Drink semi or skimmed milk as opposed to full cream
Simply choose a diet which is low in fat and cholesterol, moderate in sugar and salt and high in fibre but at the same time has a variety of everything thus making it a balanced diet.

Calculate your BMR!!!!
BMR means Basal Metabolic Rate.It is used to estimate how many calories you should consume.By using a simple formula called the Harris-Benedict principle, you can assess your BMR.
Your BMR is the amount of energy your body needs to function.Then, to lose weight, you'll need to cut calories or burn extra calories and shoot for a level lower than the results you get with this formula.
We use about 60 percent of the calories we consume each day for basic bodily functions such as breathing.Other factors that influence your BMR are height, weight, age and sex.
Step One : Calculate your BMR with the following formula:
• Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
• Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Step two : In order to incorporate activity into your daily caloric needs, do the following calculation:
• If you are sedentary : BMR x 1.2
• If you are lightly active: BMR x 1.375
• If you are moderately active (You exercise most days a week.): BMR x 1.55
• If you are very active (You exercise daily.): BMR x 1.725
• If you are extra active (You do hard labor or are in athletic training.): BMR x 1.9
Create a Calorie Deficit:
In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back your calorie intake a little bit at a time.
Every 3,500 calories is equivalent to 1 pound.
If you cut back 500 calories a day, you will lose 1 pound per week.
If you exercise to burn off 500 calories a day you will also lose 1 pound per week.
Ideally, you should do a combination of both, (e.g. cut back 250 calories; burn an extra 250 calories).


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Answer 2

Alter your lifestyle.

If you find that you are feeling fat at the moment. it is because you are eating too much relative to the amount of exercise or work your do. i.e your input is greater than output. This can be adjusted in many ways, but w.e you do, u have to aim to balance your inputs and outputs. Intialy you will have to increase your outputs greater than ur inputs to lose weight. I suggest you do this in a steady mannaer such that you only lose about 2pounds/1kg a week. any more than that and your body will start to lose your muscle mass and general overall fitness and welbeing. Muscle is important for losing fat. Also make sure that you can eat more and exercise more is also much better

eg. and input of 15kilo joules and output 15kilo koules is better and healthier than an input of 5kilo joules and burning of 5 kilo joules as an example.

All the best with the weight loss

Answer 3

find daily calorie intake calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
eat 5-6 small meals a day (eat every 2-3 hours - it optimizes your metabolism)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have protein (lean meat, legumes etc) for dinner - repairs muscle
cardio exercise 4-6 times a week for 30-50min (ideally 45min because the first 20-30min body burns carbs and only then starts burning fat), light weight training (more muscle=faster metabolism)
dont consume foods that are made of white flour (white bread, cakes, pasta etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.
ofcourse you can spoil yourself once in a while with a little treat:)

Answer 4

are your dishes too big a healthy dinner should fit on a 9 inch plate

Answer 5

Add extra 10 or 15 mins to your cardio routine

Answer 6

Use 3 bite rule have three small bites and put fork down each time

Answer 7

I'd say make minor and healthy modifications in your lifestyle and slowly increase them.

Answer 8

Get Lean with the Magnetic Diet Seven Step Plan

Combined with strength conditioning, energization exercises, pranayama life force control and meditation the magnetic diet seven step plan will when followed guarantee that you achieve a low level of body fat in a predetermined period of time. Ultimate leanness is defined as single digit body fat percentages for men and low teen body fat percentages for women. This is the level of body fat necessary if you want to be able to actually see the definition of your abdominal muscles. The magnet diet in combination with the right amount of physical activity will create the necessary calorie deficit to achieve ultimate leanness. The time it takes for you to achieve that will of course depend on how much fat you have to lose.

For example, if you currently weigh 200 pounds and are at 23% body fat and your goal is to be at 9% body fat you have about 25 pounds of fat to loose. To loose 25 pounds of fat while maintaining or even gaining muscle should take you approximately 6 to 7 months. You can lose 25 pounds in a much quicker time frame, but will it be 25 pounds of fat? No it will not, remember when you lose weight too quickly much of the weight lost can end up being muscle. And as we learned earlier if you lose muscle you will create the condition for a boomerang weight gain of fat down the road. Now 6 to 7 months may sound like a long time but in reality its not. In our society we want everything quick and easy, but the truth is that nothing worth having comes quick or easy. 6 to 7 months of your life will pass by no matter what you do, you cannot stop time. But by following the magnetic diet seven step success plan the difference will be that 6 to 7 months from the time you start you will have achieved your goal, you will have attained your desired body fat percentage, you will look great and most important of all you will have achieved a very high level of health and vitality. Remember the goal is to lose fat and maintain or even gain muscle so losing the fat slowly is the way. Here is the plan:

Step 1.

Determine your current body fat percentage

Get your body fat measured by a personal trainer or health professional, or purchase Tanita body composition monitor or other similar device.

Step 2.

Decide on a goal body fat percentage:

What’s it going to be 15%, 10%, 5%? They are all achievable, you just have to decide. Once you have decided then calculate the amount of fat that you will have to lose. Take you current body fat percentage minus the goal body fat percentage and convert that to a decimal value add 1 and divide your current weight by that amount. The difference between the result and your current weight is the number of pounds of fat you need to lose. For example a 200 pound person at a 23% body fat who wants to achieve a 9% body fat would do the following:

23 percent minus 9 percent = 14 percent
14 percent = .14
.14 +1 = 1.14
200 pounds divided by 1.14 = 175 pounds
200 – 175 = 25 pounds of fat to lose

Step 3.

Determine your current resting metabolic rate

Determine your current resting metabolic rate using the formulas on page 112.

Step 4.

Determine your maximum daily caloric intake

Remember you want to create a calorie per day deficit so maximum daily caloric intake is equal to your resting metabolic rate plus any additional physical activity as measured in calories minus 500 calories.

Use this as a tool: http://www.magnetic-diet.com/calc/daily_calorie_calculator.htm


Step 5.

Adjust the diet using portion sizes and snacks

Adjust the portion sizes slightly in the main meals or add or subtract snack portions to get to the maximum daily caloric intake.

Step 6

Determine the length of time to achieve your goal

The amount of fat you need to lose divided by a pound a week = the number of weeks it will take to achieve your goal.

Step 7

Follow the Magnetic Diet Seven Day Success Plan Not only will it result in your achieving your goal but it will ensure life long health and vitality. Adjust your caloric intake and activity level as your weight drops. Remember as your body weight drops so do your caloric needs. You must reduce your caloric intake or you will reach a plateau.

More info online - Read the book free of charge at:
http://www.magnetic-diet.com/book

Answer 9

instead of sitting and reading listen to books on tape as you walk clean or garden

Answer 10

schedule meetings to take place in far off conference rooms