Diet Supplement Blog

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hey i weigh 19st 9lbs and i am 5ft 6/7 and i am really big i get teased quite alot and i want to lose weight so i was wondering if anyone could give me any tips on how to lose weight easily.
Many thanks
Tamz xx

Quick doesn't work.

If you want to lose weight, there's only one effective way. Here's my blog on that:

Here’s all you need to lose weight all over, look good, and get really healthy. First, you have to realize there is no quick, long lasting weight loss plan or pill that is going to do the trick. It’s purely mental. You have to learn to “Eat to live, don’t live to eat”. Sounds simple, doesn’t it? It is, if you understand that you are going to be reprogramming how you think about eating for the next few weeks. Old habits die hard, right? Not really. You get rid of bad habits by replacing them with good habits. If you learn to count your calories, keep calorie intake lower than output, exercise moderately, and eat only healthy food, you will lose weight. That’s a fact. All it takes is repetition. All success stories have this in common: The successful folks among us know how to be patient, persistent, and consistent. Set a goal, write it down, and stick with it. The benefits of feeling good will outweigh any sense of sacrifice you might feel about having to push away that cake and ice cream. Here are some helpful and healthy links to help you get started on your way:

http://www.geocities.com/seabulls69/weightloss.html

http://www.drfuhrman.com

http://www.drmcdougall.com

http://www.chetday.com

http://www.bodybuilding.com

http://www.calorieking.com/

http://www.bysoft.com/download.php

I am also going to be cutting calories. But what is the best exercise plan to lose weight? I know it is cardio combined with some weights to keep muscle, but what would that look like on a weekly basis, as far as amt of time on what days, etc. Thanks for any suggestions!
Oh ya, I joined a gym too so I have access to all the machines there.

Every exercise plan should include these three types of exercise:
1. Cardio (Running, walking 3.5-4 mph, jogging, anything that really gets your heart going)
2. Strength training (weight lifting in various positions; bicep curls, leg/calf curls, etc;)
3. Flexibility (stretching for the appropriate amount of time before and after cardio and strength training.)

1. Cardio: In order to lose weight, the FDA(Or whomever regulates this kind of thing) recommends 5 days of cardio, for 30-45 minutes each day. (In my case, I've been jogging/running 5 days a week–Monday through Friday.)

2. Strength training: In order to build muscle without over-exerting yourself, the rule of thumb is: One day in, one day out. For example: If you start strength training on Monday, you take Tuesday off. then do strength training again on Wednesday. This is so that your muscles will have time to rest, heal and adapt to the force they're exerting. Do not skimp out on 'down time'. Even Mr. Universe has to take some downtime! Mine, as a beginner is 3 times a week. I do things like pushups, sit ups, and some bicep curls. If you intend to also work your lower body, split that up within the week.

3. Flexibility. This is the most neglected type of exercise. It's very important that you don't skimp out on this, since it's the easiest, basic part of exercise. I call it the "duh" exercise, since we're told we should stretch before doing -anything-. You should stretch each group of muscles for 3 minutes before and after any exercising. I do this all 7 days a week since it takes very little time and you are supposed to be increasing your level of flexibility. It's very easy to skip a few days of stretching and become very stiff.

I hope this is what you were wanting! I'm also linking you to a website that I thought was very, very helpful in my case.

http://exercise.about.com/cs/exbeginners/a/begstrength.htm

I'm quite unfit, haven't really exercised since I left school. I love to swim, but I get cramp soooo often when swimming it wrecks it for me (being stuck in water 2 m deep and nowhere near the side with cramp is not fun!!). So is trampolining good for weight loss if I do 3 x 10 minute bursts a day ( I can't stand any more at my fitness level yet, I get out of breath so easily!!) ?
Thanks!

Yes, it is. Here are some other good weight loss exercises you may want to try also:

Walking
Walking is great. No expertise or equipment is required, you can do it anytime and it's free! What's more, provided you do it regularly and for long enough, walking can be just as beneficial as any of the more vigorous activities (like jogging etc).

How to start
Take a 10 minutes walk, twice a day.

Gradually extend yourself
Walk every day
Walk longer
Walk faster
Walk and swing your arms at the same time
Walk up one or two gentle slopes
Walk up steeper slopes

Ideally
Aim to walk briskly (swinging your arms) for 30 minutes, each day. This should include at least one reasonably steep slope. Please note: This may take you several months to achieve, so don't be in a hurry. Remember, exercise is for LIFE!

Swimming
For most people, especially those who are very overweight, swimming is even better than walking.

How to start and then extend yourself
Similar to walking, start by going to the pool twice a week for a gentle 15 minute swim. Gradually increase the length of your swim, and your work rate while in the water. Aim to build up to about 30 minutes a day, or 45 minutes twice a week.

Cycling/cycle-machine, or Jogging
Your aim is the same as for walking or swimming. Start with a short easy routine – 10-15 minutes per day and gradually work up to about 30 minutes a day. Gradually increase your work rate, without ever straining yourself. If jogging, please invest in a good pair of running shoes that offer cushioned support.

Exercise or Aerobics classes
These classes can be great fun. Moreover, many fitness centers offer a variety of classes to suit a variety of fitness levels. Definitely worth checking out!

Exercise at home
If you can't get out, or if the weather is bad, organize an indoor exercise routine for yourself.

An easy exercise & stretch plan
Head and neck circles
Stand up straight. Without moving your shoulders, slowly move your head and neck in a wide circle. Do this half a dozen times.

Arm swings
Stand up straight with legs apart and both arms stretched straight out in front of you, at chest level. Without moving your hips, swing your arms (parallel to the floor) as far to the left as you can – and then to the right. Do this 20 times.

Shoulder circles
Stand up straight with legs apart and arms at your sides. Without moving the rest of your body, circle your left arm backwards. Repeat this with your right arm. Do this half a dozen times.

Forward stretches
Stand up straight. Place hands palms down on the front of your thighs. Keeping your legs straight, lean forwards and slowly slide your hands down your legs, as close to your ankles as possible without straining. Then move them back up your legs and finish by holding your arms straight up above your head. Repeat this half a dozen times.

Side stretches
Stand up straight, with legs apart and arms at your sides. Without moving your legs, slowly bend sideways to the left, allowing your left hand to slide down the side of your leg, as far as possible without straining. Slowly return to the start position and repeat on right hand side. Do this half a dozen times per side.

Leg swings
Stand up straight with your weight on your right leg. Place your right hand on a chair or table, for support. Swing your left leg forwards and backwards, in a pendulum motion. Do this 20 times, then repeat the exercise with your right leg.

Thigh stretches
Sit on the floor with your legs stretched straight out in front of you. Place your hands on the top of your thighs and slide them down your legs as far as possible without straining. Return to the start position and repeat 10 times. Keep the whole exercise as slow and as relaxed as possible.

Leg raising
Lie on your stomach with your legs straight and your arms by your sides. Slowly lift your left leg off the floor, as high as possible without straining. Do it slowly – do not jerk your leg upwards. Then slowly lower your leg. Repeat the exercise with your right leg. Do this half a dozen times, per leg.

Running on the spot
Stand up straight with arms relaxed. Run on the spot for 2 minutes. As you do so, try to keep the whole of your upper body as relaxed as possible. Allow your arms to bounce freely at your sides.

Dance to music
As an alternative to running on the spot, put on your favorite CD and get moving! But avoid jerky movements. Try to move easily without straining your muscles.

Warning!
Never overdo exercise!

Exercise shouldn't be a temporary fad. It should be something you do for life.

The secret is: A little and often!

Use your common sense and avoid trying to do too much, too soon.

Just looking for a message board that I don't have to be a part of a club to use.

I have heard that music can be a really good motivation. If you listen to music geared toward weight loss, then you will be constantly reminded of this, and hopefully can help you fight the temptation for that extra cookie. I have been referred to SkinnySongs before. Hope this helps! www.skinnysongs.com

I have been trying to lose weight for a while now, but every time I start, after a week or two I lose motivation?

Can someone help me please?

have you tried this workout video http://www.youtube.com/watch?v=TKCGe2Ezris

I currently weigh 177 and have a hight of 5'8"-5'9"
i wanna get down to 160 asap!!
i'll do whatever it takes to do it!!
what are some quick Ways to lose weight???

there is no quick fix. even if you do manage to drop that much in short time which you can only do in unhealthy way -you risk on gaining much more back.
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 400-600cal 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 (have lots of veggies to eat in between meals if you are still hungry)
8 glasses of water -carry bottle of water with you and when you feel hungry drink it – we often confuse hunger with thirst (our bodies confuse it)
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 average of 45min, light weight training a few times a week (more muscle=faster metabolism)
dont consume foods that are made of white flour (white bread, cakes, pasta etc.), sugar loaded foods (cookies, ice cream, candy etc) and nothing fried, oily.
of course you can spoil yourself once in a while with a little treat:)

I am looking to tone up for the summer and for my boyfreind. I am also doing this for myself becuase i have noticed that i am putting on wiehgt to my legs! I have tried looking into diet plans but i can never get enough details i need some real help! I want to tone up my stomach and lose weight on my legs and bum.

Try to exercise 5 – 6 days a week. Go jogging or join the YWCA or the Family YMCA. They have step aerobics for any age. Also go out fast walking, that really burns. At the YMCA, they also have machines that one can go on that helps on the legs. I have used them in the past. It was very helpful.
Try exercising different ways that will help you to burn. Do situps everyday. Do ten a week and add 10 every week. That is really good for the stomach. I did it once in gym class that I had to take at a technical school and it really helped my stomach. Get an exercise book that will help you with your legs and stomach.

I want to lose about 4 – 6 pounds.
What are some exercises that would help, particularily as I want to tone up the stomach area?
What are some ways to eat healthier/diet
Should I skip any meals or anything?
Also, I am on a competitive swim team. Will this affect anything?

Well … i think that u dont have much to lose and hopfully it wont take too long but still can vary from person to another depending on age , weight and fat percentage

you dont need a a diet programe … you need to change your eating habits and create a calorie defect

As for you (female) ur needed calories per day if ur not an active person should be 10 cal for each pound u weight
and this is not 100% accurate its approxmitaly and it still can vary from person to another , this is to maintian ur body weight but since you do wanna burn some fat so u have to create a calorie defect of abt 500 cal per day you can cut it down be reducing the amount of cal you take per day and exercising

Here are some tips and and fundamental basics that might help:

1st – you need to reduce your calories intake by eating balanced healthy meals containing all sufficient daily needs
(proteins – carbohydrate – Fats ) For Example
- Protines are very important on dialy bases caz a women in age btwn 19-70 needs to consume 46 grams of protein per day so you dont wanna miss that

2nd – avoid hunger : this is the most important thing you have to keep in mind as the more hunger you became the more weaker you will be infront of food and you will be forced to eat any thing .. try to eat at least 4-6 meals per day with snacks in betwen (fruits & yogurt)

3rd – correct your bad eating habbits such as
-combining food with entertainment and watching movies and tv
-eating to relieve stress and to ease pain
-Eating on the run

4th – Dont torture your self by prohibiting certain types of food and desert .. just reduce the amount .. and know when to eat it .. dont eat any thing contians suger or fats at night .. eat wat you want during the day with low amounts caz the body starts to reduce metabolism rate at night

i know that iam making this too long but i think this might help

Exercise is the most essintial thing that you need to do in order to get in shape and loose fat caz you really have to distinguish btwn loosing wieght and loosing fat combining

healthy food and proper nuitration with Exercise you will get the optimum results caz you dont wanna end up with flabby skin all around your body after losing alot of wieght caz your skin need to be stretched and u wont get this except with sports

last tip .. dont think that if you dont eat the whole day that you well become fit .. the is one of the most common myths around the world

if you dont eat your body well announce emargency and will try preserve every single calorie in your body and slowing your metabolism rates caz your body doesnt care if you wanna look fit or not your body with think that you are straving your self to death this is called (starvation mode)

one more thing concerning the belly problem that u have .. dont worry abt it that much caz when u reduce your body fat percentage ..your body will response consecutively .. caz its all abt the fat percentage in your body if u managed to reduced it by eating healthy meals and regularly excersing
you will be astonished by the reuslts

thats all … keep healthy and fit .. wish you luck