i am 98kgs. i want to lose at least 20kgs. what should i do? what should i not eat?

Question

how much calories do i need? how do i get a calorie counter? how much calories do i need to burn in a day? and finally...i wanna lose this weight by december.....

Answer 1

First of all stop worrying about exact calories. It really isn't as important as the RIGHT diet and excercise.

Basically the rule is burn off whatever calories you take in, and you will lose weight. Take in more calories than you burn off, and the body will store it as fat. Simple.

If you eat 4 or 5 small meals a day containing ALL the necessary nutrients your body needs, carbs (from pasta,rice,potatoes, etc), protien (from chicken,fish,eggs etc) and vitamins, minerals and antioxidants (from fresh fruit and veg), then this will consitute a good, healthy diet and in and of itself can help you lose a little weight. (You can still allow yourself the occasional pizza or takeaway, just limit it to maybe once a week or something like that.) This is why diets don't work, because you are denying yourself essential nutrients that your body needs and are craving the things you enjoy.

The most important thing though is EXCERCISE. I really cant stress this enough.

A good diet will give your body all the fuel it needs to excercise.

Cardio excercise (running/swimming/cycling/x training/bodycombat, etc) will not only increase your cardio fitness and make you healthier, but it will also burn off a lot of calories and help you shred fat.

Weight training is also essential. This does not mean getting huge muscles like arnie. Use light weights and lots of reps and this will 'tone' and condition your muscles so that you have a nicer and much stronger/supple and healthier body when you do shred the fat. Also as your muscles get used to excercise and get used to being worked, your metabolism (and the ammount of calories you need and can consume) will increase, helping you to keep the fat off.

Hope this helps and good luck.

Answer 2

If you are above 40 your metabolism has probably slowed down. You have to eat less and exercise regularly. You cannot lose weight in a hurry. FORGET IT! If you are younger - you should start a really serious fitness program and also do a medical check on all your organs, blood, etc. Rule out any disease and then get on the treadmill or on the road. LIFESTYLE CHANGE IS THE KEYWORD.

Answer 3

Stop obsessing over calories and stop giving yourself deadlines. Diets don't work, you have to change your eating habits for good. If you eat right and exercise for 30-45 minutes 5 days a week you'll lose the weight. Eat small, healthy meals every 3.5-4 hours, drink lots of water, drink a glass of water before every meal, and stop eating a couple of hours before bedtime. If you cheat, don't binge, just get right back on the program. Meals can be something like this - half a sandwich of turkey or chicken slices, lots of veggies on whole wheat bread or pita bread and a cup of yogurt or a piece of fruit, salmon or broiled/grilled skinless chicken breast with steamed veggies, egg whites (for breakfast), veggie burger, tuna on water with whole wheat bread. Good luck!

Answer 4

as a rough guide, eat about two thirds of what you normally eat. Forget calorie counters. Just eat less.

Answer 5

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Answer 6

Cut out all foods with added sugar. This comes in many forms but they all end in "ose".
Cut out all foods containing animal fat especially things like pizza, cakes and biscuits.
Stay away from fast food restaurants and take-aways, they make their profits out of selling you cheap ingredients full of fat and sugar.
Take more exercise. Walk everywhere.