effective way to reduce weight

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Tobias

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Hello friends...!
What is the best and effective way to reduce weight...? If anyone have any idea about it then please reply me...Thanks in advance...!
 
I started a weight loss plan, from what I've read I am eating for the weight I want to reach, so I'm keeping the caloric intake to around 1800 per day while paying attention to nutrients and taking supplements also. I've already noticed a difference. it's a good idea to read as much as you can so you can make informed choices on what you eat and how much you work out, if you do light activity you shouldn't need any extra calories or carbs, if you are doing moderate or heavy activity, you need to adjust calories a bit and enough carbs for the workouts.
 
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Keep a large quantity of low calorie high volume snack food around - fruits and vegetables. Eat those whenever you feel like noshing.
 
mathman said:
Keep a large quantity of low calorie high volume snack food around - fruits and vegetables. Eat those whenever you feel like noshing.
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Excellent advice. One of my favorite snack foods are apples. We are just into apple season and there are many varieties to select from and reasonable cost. They are very portable and store well at a fairly wide temperature range. For a treat, I will core and dice an apple, add some walnuts or sliced almonds and vanilla yogurt for a light meal replacement. Nuts are very healthy and add some additional fiber but go easy on the portions and frequency as they pack a lot of calories into a small space.
 
Tobias said:
Hello friends...! What is the best and effective way to reduce weight...? If anyone have any idea about it then please reply me...Thanks in advance...!
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After many decades of watching people struggle with weight loss, I strongly suggest that the primary issue is not taking it off, but keeping it off. I've watched my wife lose and regain the same number redacted to ensure survival pounds about ten times.

So here is the larger picture within which you're working:
  • Until 12,000 years ago, humans were nomadic hunter-gatherers. We did not have the technology to preserve a significant quantity of food, nor the technology to carry it with us on our journeys. Therefore we were always just one bad season away from a famine.
  • The body has some modest ability to cope with this. If the calorie intake drops very far below subsistence level for more than a few days, it recognizes the start of a famine and takes the appropriate steps. It shuts off any nervous tics, it sleeps more, and it digests what little food it gets much more efficiently. It wrenches every last calorie out of every bite of food, rather than letting some of it go through the waste elimination process in order to make room for the next meal.
  • 12,000 years is not a very long time for a species with such a long breeding cycle as Homo sapiens. In most ways, we are not much different from our Paleolithic ancestors.
  • So when a modern human goes on a crash diet, after a few days his body goes on * * FAMINE ALERT * * FAMINE ALERT * * . It devises clever ways to use the smaller amount of food more efficiently. No tapping your fingers on your desk, no nervous isometric muscle contractions, more TV, more naps, early to bed and late to rise, and a much more efficient digestion that produces less waste.
  • Once you go off the diet your body relaxes because the famine is over.
  • But what if you get a little too relaxed, and start eating not just enough, but more. Three months later you go on another diet, and your body springs back into famine mode.
  • After you've done this a few times, your body realizes that you live in a place with an unreliable food supply, so it goes into permanent famine mode. When food is plentiful it remains hyper-effcient and packs on the fat, so you will be able to survive when there's not enough food.
This is where my wife is, 34 years later. Back then she could eat an 1800 calorie diet just like anybody else. Today she can gain weight on a 1300 calorie diet!

If you don't want this to happen to you, don't do what she did. Don't trick your body into thinking it has to prepare for a life of unpredictable famine.

I don't know how big you are, but for most people, losing one pound (1/2 kg) per month is safe. That means you're eating about 100 calories less than a maintenance diet for a person of your current weight. Your body will watch you burn off your excess fat and not worry about a famine just yet. If you really have a lot to lose, you can probably knock off 200 calories a day.

As you lose the pounds and start approaching your target weight, the best thing to do is to start eating the perfect maintenance diet for your target weight. This has two benefits:
  • 1. You're not starving yourself, so your body won't go into famine mode.
  • 2. You are training yourself to get by on a perfect maintenance diet!
One of the biggest problems people have with regular diets is that they have to become used to the feeling of starving to death, and then when the diet is over they get a tremendous sense of relief and start eating normally again... except it's not normal, they usually get carried away and eat too much because they've been starving and dammit they deserve the reward!

If you accustom yourself to eating a normal maintenance diet, you won't feel like you're starving and you won't have to learn a new way to eat after the diet is over.
 
Fraggle:
I've watched my wife lose and regain the same number redacted to ensure survival pounds about ten times.
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:p Wise man, there...

To lose weight, you expend more calories than you take in...you can look up a basal metabolic rate calculator that will tell you what you will burn sleeping all day.
Then you exercise more, and eat less than that...or something like that.

And off comes the weight.
 
chimpkin said:
Wise man, there... To lose weight, you expend more calories than you take in...you can look up a basal metabolic rate calculator that will tell you what you will burn sleeping all day. Then you exercise more, and eat less than that...or something like that. And off comes the weight.
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Yes. But as I pointed out, the real problem comes afterward: keeping it off. When people go "off a diet" they have a strong impulse to start celebrating.

The best way to lose weight is to get in the habit of eating the number of calories you will need to maintain your proper weight. That way you're not starving yourself, and when you've lost the weight you just continue with the habit you've already developed: eating properly.

Unfortunately most people have no long-term time sense. They want to lose the weight FAST. Even though for about 95% of them this means they're dooming themselves to a life of eternal yo-yo dieting--which is REALLY hard on their health.
 
Fraggle Rocker said:
Back then she could eat an 1800 calorie diet just like anybody else. Today she can gain weight on a 1300 calorie diet!
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People use varying amounts of calories based on muscle mass and activity.
The metabolic rate drops with age, but the difference in the number of calories used is more dependent on activity.
The idea that the body learns to defeat diets, is, I believe, an urban myth.

You can work it out here:
http://www.bmi-calculator.net/bmr-calculator/
If you haven't done it before you may be surprised how few calories you need.

Once you've got the basic amount, you can calculate your daily calorie requirements using the Harris Benedict Formula
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
Code: 
If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

So lets say a woman was 65 years old, 5 ft 4ins tall, and 140lbs.
BMR would be 1273 calories.
and if she was sedentary multiply by 1.2
=1527

1527 Calories. That wouldn't take much eating.
Especially if you enjoyed food, and had an unlimited supply of it.
And if you had a strong appetite, every meal would have to be chosen with care, every day.

Another myth is that overweight people are all gorging themselves at Macdonalds,
and throwing chicken bones over their shoulders like King Henry VIII.

Take the woman above. 1527 calories.
For Breakfast she has a bowl of cereal and a slice of toast. 350 calories.
Add enough milk for tea and coffee during the day, and she is up to 600 calories.
For lunch she has a couple of brown bread sandwiches with lots of low calorie salad. Oh and a packet of crisps. Now she is up to 1050 calories.

For the next 6 hours she has nothing to eat at all.
Then for dinner she uses up the meagre few calories she has left, to eat a chop, two potatoes, and some veg.
Now she is at her daily limit, and I forgot to give her any fruit to eat.
She's going to be fat and have scurvy too.

What is going to happen in the evening when she again becomes ravenously hungry?
Or fancies a glass or two of wine.
 
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The LAZY; No Exercise diet.
Exercise is not as important as diet for losing weight. You can lose more calories by avoiding a big mac and fries (forget drink) than by jogging for an hour.

As most posts have suggested calories.

Do not pinpoint with high accuracy, but begin to guesstimate how many calories you are eating per meal/snack. Just keep that below how many calories the average man/woman burns per day in your age group. Keep track in tiny (pocket sized) notebook.

Forget about your metabolism, but eat something as soon as you wake up each morning.
Do not forgo breakfast.

Instead of trying to "lose weight" just endeavour to not gain any more weight. This will take some pressure off.

Every time you go to the wash room (#2) instead of bringing your favourite book, instead visualize yourself as thin. Pat your flat tummy in your mind. You could do this at other times. This might help bring your subconscious into the diet as well.

Many people dieting find they can eat more meat and more food if they add vegetables, and eat a lot of skinless chicken. Chicken breast can be used in many types of meals.

Substitute
Try to drink water or diet stuff as opposed to stuff with sugar. Replace coke with diet coke/coke zero, etc.

Losing weight using the above method is painless and easy. If you want to exercise then that would just be helpful, not necessary.

That or liposuction. I lost 60 pounds using above method and am a healthy weight.
 
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