Weight Loss and Exercise Tracker

May 22, 2014 - Comment

[monetize id=”1″] Questions and Answers How can i lose weight? Im 20, 186 lbs, 5'4'', female, and i have a 2 yr old son. I need a plan to lose weight. I need to lose about 56 lbs in order to be at a weight i will be happy with and will be healthy at

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Questions and Answers

How can i lose weight?

Im 20, 186 lbs, 5'4'', female, and i have a 2 yr old son. I need a plan to lose weight. I need to lose about 56 lbs in order to be at a weight i will be happy with and will be healthy at the same time. I wanna be able to wear nice clothes again and with as big as im getting the brand names stores don't even carry my size. I have a bad back so sit ups are a no-no for me. I wanna try the p90x (think that's what its called) but its so expensive…. Anyone know how to get it cheaper or something? Anyone know of anything that is like it? Im on a tight budget and my only options i see in the future is walking (which im planning on doing every day starting next week! All help will be appreciated!

Posted by EngagedWoman
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Hi

The most important thing for your weight loss success will be surely motivation as motivation itself will help in you going a long way.

Tracking your weight loss is also very important as motivation is .

The key to weight loss success! It's not a shake, a supplement, or an exercise gizmo. You have it already, right at your finger tips.

And that is to keep a food diary. Yes, it takes some time to note everything consumed during the day, but this in itself can curtail overeating and be vital for self-assessment and monitoring. Today, it is easier than ever with computer and mobile tools such as LifeMojo's Diet Tracker. A few clicks, and your results are known immediately!

Studies show that people who keep food journals lose more weight and keep more of that weight off in the long run. A recent study published in the American Journal of Preventive Medicine found that dieters who tracked their food intake in a "food diary" lost twice as much weight as those who didn't track their food.

This is why the Diet Tracker plays such a key role in diet programs on LifeMojo. It gives you a proven, fighting chance. If you're not yet a Diet Tracker user, try it out for a few days and see if it helps you make better choices, too.

Why keep a food journal?

* Tracking the food we consume forces us to take responsibility for our food choices. It shows what we're really eating.
* An accurate food journal helps us see eating patterns, giving us insight into when and why we eat.
* Monitoring the foods we eat helps us estimate calorie intake, so we can make adjustments, by eating less or exercising more.

If you're beginning a program to change your habits, you may want to start with a baseline food journal that keeps track of a "typical" week of food choices and exercise. This way, you'll have a better handle on what you need to work on– problem times or situations, circumstances that make it difficult to eat healthy, and so on. The level of detail you record depends on your goals, but a couple of things to jot down include:

* What you eat and how much you eat: You can estimate portions, but be honest and be thorough– don't forget items such as candy, condiments, etc. Record as you go to ensure accuracy.
* Any exercise you did, including the activity, length and intensity.

Once you have an initial journal, you can set priorities for what to work on. Does the routine of a workday keep you in line, while the freedom of the weekend weakens your willpower? Do you live on convenience foods that are heavy on processing but light on nutrients and real taste? Important things to consider include:

* What is your real motivation for eating? Are you truly hungry when you eat or are you eating for emotional reasons?
* Do you eat well-balanced meals with reasonable serving sizes? If not, map out the changes you'd like to make.
* Do you eat at appropriate intervals, or do you eat a little and then overindulge later? It may seem counterintuitive, but eating smaller amounts more often may keep your energy high, and prevent overeating.

A food journal allows you to compare your habits to the healthy habits recommended by experts. You can then continue to track what's important to you-whether it involves elaborate detail or very simple information.

Keeping a food journal can make us uncomfortable because doing so forces us to recall things we'd rather not take note of-that pizza we had for lunch, or that chocolate shake we had in evening. In other words: no pain, no gain. When you see the foods you've eaten listed in black-and-white, you can't wish them away. But pain, even metaphorical pain, can be the impetus for change-and if used consistently, a food journal can be the instrument of that change.

Weight loss help!!!!?

When i try to diet, i do pretty well for the first week or two, then i just sort have a breakdown or something and im back to overeating again. Im not overweight according to bmi and body fat tests, but i really HATE the way i look, and im thinking that even when im eating cookies or something else fattening, but i cant seem to stop.
Oh yeah, i probably isnt my diet thats the problem because ive gone to a bunch of healthy weight loss sites, and i base my diets on tips from those, never been on a diet like south beach or some other one that requires u to pay anything to get the advice. And im on the swim team, ive been on the basketball team, and i play water polo occasionally, also when im on the diet, i do things like pilates and 1/2 hour on the exercise bike. I really cant stand doing all of this and never looking anyh different, answer please!!!!!

Posted by luv_2_swim
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Determine your daily calorie intake. Exercise alone won't make you lose weight if you're still taking in more calories than you burn. However emm, eating less and exercising more will only decrease your resting metabolic rate, which accounts for roughly 60-80 percent of daily calorie expenditure. Therefore you should exercise harder and eat more protein dense, clean foods; making your calories burned not too far off from your calories taken in will raise your metabolism and allow you to burn fat effortlessly. Thus, losing the weight at a healthy rate.

Write down all the things you eat on a typical day. Carry a small notebook with you and write down every snack, every drink, and the contents of every meal. There are also calorie tracking websites that can help you to do this, for example the US government website, My Pyramid Tracker.
Do an itemized calorie count. When possible, write down the number of calories in each thing you eat as you eat it. Keep in mind that the recommended serving size is often considerably smaller than the serving you actually eat. Look up the calorie count on the internet for foods that don't have calories listed on the container or for fast food meals. You don't have to be 100% accurate, but you do want a good estimate of the number of calories you're taking in. Reducing 500 calories per day from the calories you eat to maintain your weight can help you lose a pound of fat per week.

Go over the list and decide which foods to cut out or reduce. Look at the nutritional information for the foods you eat, pay special attention to your intake of saturated fats and empty calories (high-sugar foods). You don't need to cut these things out entirely, but if you reduce your intake of high-fat, high-calorie foods you'll lose weight faster.

Drink water instead of soda, for example, or use mustard instead of mayo.

Choose lean meats. Chicken and fish are both very low in fat (and certain fish like salmon, sardines, and fresh tuna are an excellent source of antioxidants, which are also beneficial to your health), so aim to replace some or all of the beef or pork in your diet with these foods.

Watch your portion sizes. Opening a bag of rice cakes and eating all of them in one sitting isn't going to help you lose weight. When eating chips, nuts, or dried fruit put a portion in a small bowl and then put the bag away. That way you won't mindlessly eat a larger portion than you had intended. Even if you only make minimal changes to your diet choices, reducing portion size will inevitably reduce caloric intake. A great way to watch portion sizes while snacking is to buy one serving 100 calorie packages – and they come in many favorite snack food items!

Drink plenty of water. Adequate water is essential for health, and a great many people simply don't get enough. What's more, if you're chronically dehydrated, your body will retain water in unflattering places, so if you make sure to get plenty of fluids you can start visibly trimming down in as little as a day. Remember, the more you exercise, the more water you'll need.

Exercise. !!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Remember, you can lose weight either by decreasing your calorie intake or increasing the number of calories you burn. Any health strategy should include both, but if you want to lose weight fast, exercise is essential.

Perform high-level aerobic activities. Moderate aerobic workouts incorporating jogging, brisk walking, cycling, aerobic machines, or classes not only burn calories — they also keep your heart healthy. Swimming is also great, especially if you are quite overweight or have joint problems, because you can get the same benefits of running — typically burning even more calories — with much less stress on your joints. Try to get at least 30-40 minutes of aerobic exercise at least three or four days per week.

Rest properly. Taking 1 or 2 days off exercising each week. It also means getting enough sleep at night, since sleep deficiency impairs your ability to lose fat.

Be confident.

You need to believe in yourself! If you want to diet, and you know that it will make you feel better, then you need confidence. Otherwise, the temptation to cheat on your diet will make it harder, and you will not feel better when you do lose weight. Avoid temptations like chocolate, ice cream, and cookies.. You need to always encourage yourself to achieve the goals that you have set. Learn to evaluate your efforts fairly and objectively. If you fail to achieve your target for the week, find out why is it so. Is it because you have missed a jogging session? Or you have been eating junk food for one of the days? After evaluating, look ahead to next week and try your best to stick to your plan.

Be consistent and disciplined, and have self motivation. To lose weight effectively, you need to stick to your weight loss plan religiously so as to see results. When you have the thought of giving up, visualize how good you will look when you manage to slim down successfully.

Hope you do reach your goal weight! All th best babe, you can do it! Just believe in yourself 🙂

How To Lose Weight ?

Hi Friends,
Is it possible to lose 1 kg in a week Or less.
I have to lose weight as soon as possible.
Plz recommend any diet plans or any home made tips for it?
Plz Plz Plz.

Posted by Simply SK
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Determine your daily calorie intake . Losing weight is simply a matter of expending more calories than you take in, through exercise and your daily activities. To win the battle, it helps to know how many calories you are consuming in a day. Write down all the things you eat on a typical day. Carry a small notebook with you and write down every snack, every drink, and the contents of every meal. There are also great websites that you can use to keep track of calories, get recipes, and help achieve your goal. Don't forget to include the pats of butter or the spoonful of sugar in your coffee. It's best to do this for at least a couple weekdays and a weekend; it's even better if you can go a full week. There are also calorie tracking websites that can help you to do this, for example the US government website, My Pyramid Tracker. Do an itemized calorie count. When possible, write down the number of calories in each thing you eat as you eat it. Keep in mind that the recommended serving size is often considerably smaller than the serving you actually eat. Look up the calorie count on the internet for foods that don't have calories listed on the container or for fast food meals. You don't have to be 100% accurate, but you do want a good estimate of the number of calories you're taking in There is an idea that multiplying your own weight by ten will produce a rough estimate of the number of calories you need to eat per day to maintain your weight. This is NOT true, you may wind up grossly under (or perhaps over) estimating the number of calories you should be eating. Use a scientific or health website to determine the number of calories you should eat a day or consult your doctor. Everyone has different metabolisms and there is no blanket rule that covers everyone's recommended calorie intake. Reducing 500 calories per day from the calories you eat to maintain your weight can help you lose a pound of fat per week

2.)Go over the list and decide which foods to cut out or reduce. Cutting calories is usually a lot easier than you might think. For example, that daily tall latte in the morning may pack 500 calories. Since a pound of flab (lost or gained) is roughly equivalent to 3,500 calories, replacing that rich beverage with black coffee can help you lose a pound a week. Other easy cuts include salad dressing (salad dressing is the number one source of fat in the average American woman's diet) soda pop, candy, and butter. Look at the nutritional information for the foods you eat, pay special attention to your intake of saturated fats and empty calories (high-sugar foods). You don't need to cut these things out entirely, but if you reduce your intake of high-fat, high-calorie foods you'll lose weight faster

3.)Seek out alternatives to the unhealthy foods you've identified. You can simply reduce the amount of soda you drink or mayonnaise you put on your sandwiches, or you can substitute healthier choices. Drink water instead of soda, for example, or use mustard instead of mayo. Low-fat and low-calorie options are also available for most foods, and many of these are natural, (although some are made with strange chemicals), and tasty. Start trying to eat healthy in most meals

Choose lean meats. Chicken and fish are both very low in fat (and certain fish like salmon, sardines, and fresh tuna are an excellent source of antioxidants, which are also beneficial to your health), so aim to replace some or all of the beef or pork in your diet with these foods

Replace high-calorie side dishes with healthier alternatives. Many people get a ton of calories from side dishes such as macaroni and cheese, French fries, or potato salad. You can eat healthier and lose weight by replacing these with fresh vegetables and salads. Pre-made salads are practically effortless, and when accompanied by a reduced-calorie dressing or no dressing at all, they're weight-loss gold.

Start your days off right. A fattening breakfast of bacon and eggs or a pastry can be replaced with yogurt, oatmeal, high-fiber, low-sugar cereals; or fresh fruit for fruit smoothies. However, for those on a low carb diet bacon and eggs are a great combo for breakfast, since neither have carbs. But don't fall into the trap of skipping breakfast. Eating a healthy breakfast increases your rest metabolic rate earlier in the day, and reduces snacking before lunch.

4.)Drink plenty of water. Adequate water is essential for health, and a great many people simply don't get enough. What's more, if you're chronically dehydrated, your body will retain water in unflattering places, so if you make sure to get plenty of fluids you can start visibly trimming down in as little as a day. Remember, the more you exercise, the more water you'll need. See the related wikiHow for more details on how much water you should be getting.

5.)Exercise. Remember, you can lose weight either by decreasing your calorie intake or increasing the number of calories you burn. Any health strategy should include both, but if you want to lose weight fast, exercise is essential.

6.)Rest properly. This means not only taking at least 24-48 hours between strength training the same muscles, (and taking 1-2 days off from exercising each week); it also means getting enough sleep at night, since sleep deficiency impairs your ability to lose fat.

7.)Get more fiber. There are many myths about fiber, but there is science to back up its helpful role in the diet. Fiber keeps the right amount of water in your intestines, making your digestive system work more efficiently and helping to keep you regular. Thus, just eating enough fiber may help you feel slimmer in just a day or so. There is also evidence that fiber in the diet can help prevent stroke and heart disease, ease the effects of diabetes, and may even directly help in weight loss.

Tips

Try not to skip any meals as this only makes your body to retain fats for energy. A good weight loss plan is to eat healthily and exercise regularly.

Cut down on your sodium. Many prepared foods have as much as 30% of your daily value. You get your daily requirement of sodium from a healthy diet; too much can cause you to retain water weight.

Do not forget to stretch. Stretching can help increase your strength and flexibility

Save some calories for potassium and protein for after you work out, this will help reduce soreness. (A banana and an egg does the trick.)

Take a multivitamin. While it is better to always get your nutrients from your food, most people miss something in their diet, especially when they're trying to cut calories. Vitamins and minerals play an important role in keeping your body chemistry balanced and your energy levels healthy.

Warnings

Do not try to starve yourself. In the short run, reducing your calorie intake to unhealthily low levels will slow metabolism and actually cause you to lose weight more slowly. Then your body cannot process potassium so when you DO eat again, (the alternative to dying,) you will gain much more weight than you would if you weren't starving yourself and overall, you may end up gaining more than you lost. In the long run, starving yourself (anorexia or bulimia) can kill you

Losing weight too quickly is dangerous and can have adverse effects on your health. Despite the title of this article, getting into shape is best done slowly. If you find yourself losing more than a pound or 2 (or more than 500g) each week, you are probably doing something wrong.

Check out more on this article it's really helpful!

Http://www.wikihow.com/Lose-Weight-Fast

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