how can i lose 2 pounds per week?

Question

I excersize a lot, but afterwards, i find myself extremely hungry and i'll end up overeating on the fast foods. how can i stop? also, do you know any healthy meals that i can eat instead of at resturaunts? thx! i play a lot of sports, so excersize isn't really an issue, its just the food.

Answer 1

Easiest way to lose weight fast and safely is to cut your calorie intake by eating more on fiber, fruits and vegetables. You'll feel full with fewer calories on them. Fruits, vegetables and fibers are packed with nutrients but less on calories.

I lost 10 pounds in just 2 months using these tips.

Here are Tips to help speed up your metabolism plus help you lose weight without being miserable. they worked for me =)

"Taking the time to relax and savor food increases calorie and fat-burning power by up to 30%", mainstains Marc David, author of The Slow Down Diet( Healing Arts Press, 2005).

The reason: Savoring stimulates the cephalic phase digestive response, or "brain phase" of digestion, which then sets up a slimming chain of events. First, it signals the hypothalamus, the brain's emotion-and-appetite-control center, to trigger the release of the metabolism-reviving thyroid hormone and the pleasure neurochemical cholecystokinin (CCK). In turn, CCK hinders production of the stress hormone cortisol, a known cause of fat accumulation.

1. Outsmart Snack Attacks for 4 hours and Lose Weight

Savoring Berries can oustmart snack attacks for 4 hours and help you shed 5% of your body weight in 6 months. The credit goes to dozens of blood sugar stabilizing antioxidants. Bluberries are so packed with them, just a half cup daily can boost your blood levels by 100%.

2. Fill up on Fiber and Lose Weight Fast

Fill up on Fiber - Foods rich in fiber will make you feel satisfied and help curb your appetite, helping you to lose weight fast and safely - so make sure to pack your diet with fruits, vegetables and whole grains.

3. Boost fat-burning metabolic rate by 50% by sipping coffee

Sipping coffee before a meal can supress appetite by 35%, plus boost fat-burning metabolic rate by 50%, according to extensive research at Vanderbilt University in Nashville. The study-proven dose : 250 mg of caffeine daily, taken either in supplement form or by sipping to cups of coffee or 4 cups of tea.

4. Lose Weight just by eating Yogurt

Yogurt is a calcium-rich food. Research links calcium with lower cortisol production, and it has been proven that women who increase they're intake lose up to 40% more weight than calcium avoiders.

Plus Yogurt has live microorganisms which helps proper digetion and absorption of nutrients we take. Make sure to get yogurts that says "with live microorganisms in labels/packages".

5. Try this Hunger-Taming Trick

Cut fat and you'll cut cravings. Consuming a high-fat diet may supress your body's natural satiety signals, according to a new study from Pennsylvania State University. Animals who'd been consuming a diet rich in fat ended up eating 40% more of a high-calorie snack than those on average diets. Keep your fat intake to less than 30% of total calories.

6. Feel full on less food.

Apples are rich in pectin, a soluble fiber that slows the digestive process, so you'll feel full on less food.The result: You'll eat just enough food to make you happy, reducing calorie intake.

7. Studies suggest people pursuing a healthy weight could lose more weight and burn more fat by including 24 ounces a day of low fat or fat-free milk in their reduced-calorie diet, instead of 8 ounces or less.

8. Speed fat burn with Cranberries.

The ascorbic acid in cranberries helps thin liver bile, making it easier for the organ to emulsify fat so so it can be quickly flushed out of the system rather than stored in cells.

9. Boost your protein intake and lose almost a pound a week without hunger.

You can try protein smoothies. Packed with nutrients and low in calories, smoothies are a fast, easy and great tasting way to achieve good health.

You can find a wide collection of healthy fruit smoothies at : http://fruitsmoothierecipe.bravehost.com

By boosting your protein intake from the typical 15% of total calories to 30%, you may be able to cut your daily calorie intake by 440-enough to lose almost a pound a week without hunger, according to a recent University of Washigton study. "A high-protein diet appears to fool the brain into thinking you've eaten more than you have," says the study's lead author, Scott Weigle, M.D., a professor of endocrinology at the University of Washington School of Medicine. Stick with lean protein rather than high-fat, artery clogging meat and dairy products. For breakfast, use low-fat milk instead of water in your oatmeal and sprinkle nuts on top. Eat plenty of beans, fish and skinless chicken breast.

10. To counteract a binge, keep your body's fat-burning furnace running on full blast by drinking Green Tea.

Green Tea contains caffeine and the antioxidant epigallocatechin gallate (EGCG) , which is proven to boost metabolic rate. In fact, in a recent 3 month study, participants who took Green Tea extract lost 4.6% of their body weight without changing their diet. To get the benefit, drink at least 3 cups a day.

Whenever I ate too much, I just drink green tea and I don't have to worry gaining weight.

11. Speed weight loss and double energy levels by eating Coconuts.

This tropical treats contain medium-chain fatty acids (MCFAs), a unique fat that is shuttled straight to the liver and immediately burned for fuel. Research shows this little detour revs metabolic rate by up to 50%, speeding weight loss and doubling energy levels

Plus my favorite tip : Before you eat, drink a glass of water. This will help you feel fuller without additional calories (water has no calories). And Satisfy sweet cravings and keep your stomach full longer by eating all-natural fruits.

More of these Fast Weight Loss Tips Safely from:

http://www.medicalfactsandfallacy.bravehost.com/healthy_eating5.html - great tips really

Others:

http://fruitsmoothierecipe.bravehost.com

http://all-about-health-and-beauty.blogspot.com

Answer 2

The key here is slow and steady. First, be sure to drink a minimum of 8 (12 ounce) glasses of water. Fat is water soluble and any diet should be well hydrated. Second, If you are a male, eat 5 small meals that total 2000 calories per day total, and if you are a female, eat 5 small meals that total 1500 calories per day. Be sure to eat plenty of leafy green vegetables and lots of fruit. Count their calories, too. These are fillers that will trick your mind into believing your belly is full. Stay clear away from fast foods. Generally speaking, 1 meal at a fast food joint contains as many calories that most people need for the entire day. Also...and this is just an afterthought...stay off that scale for at least a month (reason: the water you'll be drinking is very heavy and will make it appear as though your "gaining weight" on the scale.) Good luck!

Answer 3

Generally, to lose 1 lb a week, we recommend cutting out 500 cal per day (1 lb = 3500 cal...500 cal for 7 days of the week = 3500 cal)
Think about fast food and how high it is in calories. that one little healthy choice of limiting fast food would make a difference...that's where your 500 cal per day could come from.

Also, consider adding resistance training to your exercise routine. No, not the type of lifting that makes a person "bulk up", but rather improve your level of lean muscle mass. Fact is, muscle requires more calories to keep it functioning, therefore a increased levels of lean muscle mass relative to fat mass means increased calorie expenditure throughout the day, even when you're sitting around doing nothing.
Be advised that there is always a chance that in the beginning stages you might see the number on the scale go up a couple pounds...that's ok and normal. Keep the big picture in mind and keep up the healthy eating and cardio, you'll be fine.

One thing I will caution you on...do not drastically cut down the amount of calories you take in in an effort to lose weight. It is unhealthy, especially for an athlete, and in the long term will make losing a couple pounds even harder. Athletes need calories and lean muscle mass to keep normal bodily functions working smoothly!

Answer 4

Drink tons of water, reduce out sodas and different sugary beverages, determine , and consume small healthful foods and also you must succeed in your target of 2 lbs a week. Oh, you would run up and down the steps for a minute, if there are particularly a couple of, or like 10-15, relaxation and do it once more. It will get tiring ,however it's well for weight reduction and the leg muscular tissues.

Answer 5

you can lose weight if you make healthy food choices and eat frequent small meals. after exercising drink lots of water - we often confuse thirst with hunger.
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 is the only fat burning exercise and burns fat all over your body (running, jogging, swimming, spinning, elliptical etc) 4-6 times a week for 30-50min (ideally 45min because the first 20-30min body burns carbs and only then starts burning fat), weight training a few days a week but never work on the same muscle group two days in a row (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 6

When you go out to the gym or to get excersize, don't bring money so you cant buy fast food. Watch supersize me, and look up the calories, which should drive you away from the food. Salads, Smart ones, moderate potatos, chicken grilled, if you chose your meals wisely dont eat pass 7 and keep your calorie intake to 1500-1800. Then your pounds should drop off.

Answer 7

if youre really active so you dont have to worry about the exercise, then concentrate on drinking water and eating fruits and veggies that are high in fiber. I always loved the greasy fast food because i love salty things. if you love salt too, instead of mcdonalds fries, how bout a couple white cheddar rice cakes (my faves) or pretzel rods?? :)

Answer 8

skip the soda

Answer 9

drink 3 cups of green tea in 24 hours researchers say it can increase energy expenditure by 106 calories

Answer 10

degrease by scrubbing in the shower for 15 minutes then spend 7 minutes shaving 3 minutes toweling off 4 minutes moisturizing and 20 minutes blow drying and styling your hair

Answer 11

if you re having trouble getting started make a small move such as starting an eating log or buying walking shoes you re three times more likely to follow through if you start with small gestures such as these