Friday, April 3, 1998

Lifestyle changes for weight loss?

Ok so i want to loose weight, ive finally realised diets do not make you loose weight and if the do I jus gain it all back again:( im only 15 so pills are not really my thing.
I was looking to make changes in the way i eat, can yu please tell me some of the foods i should cut off and maybe a diet plan would be Awsome! :D oh and btw im a vegeterian
Thank you

Answer on Lifestyle changes for weight loss?

First off, as a vegetarian, you really need to consult with a dietitian to make sure you get all the proteins you need. There are 7 different types, and 2 of them are found predominately in meats. You can take pill supplements to fill in this gap, although there are certain vegetables that have these proteins as well.

There are several simple rules that anyone can follow to help lose weight.

First: consider the fat and calorie content of the foods you do eat. Vegetables are not always healthy, especially when they're fried (such as french fries). Look at what you eat in a typical day and see where the fat and calories are coming from. Try to reduce just these parts of your diet.

Second: consider changing your portion size. One of the reasons we get too many calories is that we overeat. If this is a problem for you, then try preparing your portion ahead of eating, rather than trying to stop yourself mid-meal. For instance, if you go out to a restaurant, you can try splitting a meal rather than eating it all yourself, or you can ask for a to-go box right away and put part of the meal in the box before you even start. This will help you to see when you're done eating. If you still feel hungry, just wait a little while and see if it goes away. One of the reasons we overeat is that we keep eating while we feel hungry, but your hunger response is delayed in relation to how much food you eat - you don't immediately feel full and stop feeling hungry; instead, you eat past the point you're full and still feel hungry. If you wait, your body will eventually figure it out.

Third: Add in aerobic exercise. The key is to get your heart rate up for 30 minutes per day. Simply lifting weights will not do it, but these may help you to build muscle for other activities. If you go walking, you'll have to spend about an hour walking in order to get the heart rate up to where it needs to be. If you go bike riding, it's about 40-45 minutes.

Remember that as you lose weight, you will hit plateaus along the way, where you stop losing weight for weeks or months at a time. Just keep your diet and exercise routine up, and eventually you will get past the plateau. Case in point: I started dieting at 200lbs, and hit 180 around August but I could not seem to lose weight since. Just within the last few weeks I've finally started losing again, and am down to 175. My target weight for my height and muscle mass is 145.