How can I lose weight w/o use of meds/surgery/fancy exercise equipment?
March 6th, 2010 | by admin |Ok, so I need to lose a couple pounds, and I was wondering what’s a good way to do so without excessive dieting,fancy medicine, surgery, or fancy exercise equipment?
Also, if you have any tips on what not to eat, I’d like it if you could tell me.
Thx.
Weight loss is an overall process. You need to think about many factors. There are many sensible things you can do that will make a tremendous difference over the long term if you need to lose weight. It can be done in a healthy way. This is what has worked for me.
Keeping a food journal really does help. It will give you a much better sense of how much you are eating, and when, and why.
Make a few additional small changes – walk everywhere, always use stairs instead of elevators, walk on escalators, get up and move around at least once an hour if your work or your life in general is sedentary, walk every day, use a pedometer. Walking 10,000 steps a day is a really good idea. Build up to a long brisk walk everyday, or most days. Be more active and watch less TV and spend less time on the computer. Buy one piece of exercise equipment to have at home and be strict with yourself about using it. Sometimes you can find mini-steppers or exercise bikes at second hand stores and thrift stores for just a few dollars.
Start a weight lifting routine. Join a gym. Possibly you can find one that has someone who specializes in weight lifting programs for beginners. Weight lifting will increase your metabolism as well as improve posture and appearance overall. Even if you can’t get to the gym you can work out at home using things around the house. Invest in a good weight training book. The Dummies series actually has a good one.
In terms of diet, cut out or reduce things like junk food, pop, fat, fast food. Eat more fruits, vegetables, whole grains, lean meat, fish. Particularly if you choose a vegetarian lifestyle include natural peanut butter, hummus, dried fruit and nuts. Pay close attention to getting the nutrients your body needs to be healthy.
Make your portion sizes smaller. Use a smaller plate – in our society we have become accustomed to thinking that we need a large plate of food at every meal, and we don’t. About quarter of your plate of food should be protein and at least half of it should be veggies.
Learn to count calories. At your current weight and activity level, you may possibly need about 2000 calories or more to maintain your current weight. So you will lose weight at a reasonable and healthy rate if you cut back to about 1600 or 1700 calories a day.
Eat small amounts frequently, rather than three large meals. Never skip breakfast. Include some protein in your breakfast. It will help get you through the day.
Drink plenty of water, at least 8 big glasses of water a day, and more if it is very hot, if you sweat a lot, or if you are exercising intensely, and eliminate fruit juices. Fruit juices have too many calories, so get your vitamins from fresh fruit, not the juice. You will begin to see changes in your body.
An area that many people overlook is getting enough sleep. You are much more likely to overeat or to binge eat if you are tired and not well rested, so get enough sleep.
Check out websites about nutrition, exercise, weight training, etc. Here are a few helpful links.
http://www.nutrawatch.com/
http://www.caloriesperhour.com/
http://www.helpguide.org/life/healthy_eating_diet.htm
http://www.wikihow.com/Lose-Weight-the-Healthy-Way
http://weightloss.about.com/cs/fitness/a/aa011503a.htm
http://www.webmd.com/fitness-exercise/features/no-weight-workout?page=4
8 Responses to “How can I lose weight w/o use of meds/surgery/fancy exercise equipment?”
By Loew on Mar 7, 2010 | Reply
Exercise more. Eat less. I’ve lost 30lbs so far. Ya gotta want it bad enough!
I eat a handful of almonds as part of my lunch everyday. True, it’s close to 200 calories, but I find it fills me up and gives me energy for my after-work workout.
References :
By Relentlessly Wrong on Mar 7, 2010 | Reply
This looks good:
.
http://personalhack.com/2008/01/100-weight-loss-tips-tricks/
References :
By chopsaw on Mar 7, 2010 | Reply
Number 1 is no sugar and breads or carbs…………all protein, ice water, and you will loose weight……….I have a doctor who himself lost 150 lbs this way……….that is not an easy task. I have a lady friend who did the same thing……..about 100lbs………eggs and bacon or ham in morning……….hamburger for lunch(no bun)……..you can eat all the meat, fish, and fowl you want. All the fresh vegetables you want and probably cheat with a pear for desert once in a while. Good luck, it will work……..nuts are members of protein family also. Min. 60 oz of cold water a day.
References :
By Greyson K on Mar 7, 2010 | Reply
I think the answer u are looking for is here http://www.icety.info/makehealthy . Very useful informative site !
References :
By Imaka on Mar 7, 2010 | Reply
Weight loss is an overall process. You need to think about many factors. There are many sensible things you can do that will make a tremendous difference over the long term if you need to lose weight. It can be done in a healthy way. This is what has worked for me.
Keeping a food journal really does help. It will give you a much better sense of how much you are eating, and when, and why.
Make a few additional small changes – walk everywhere, always use stairs instead of elevators, walk on escalators, get up and move around at least once an hour if your work or your life in general is sedentary, walk every day, use a pedometer. Walking 10,000 steps a day is a really good idea. Build up to a long brisk walk everyday, or most days. Be more active and watch less TV and spend less time on the computer. Buy one piece of exercise equipment to have at home and be strict with yourself about using it. Sometimes you can find mini-steppers or exercise bikes at second hand stores and thrift stores for just a few dollars.
Start a weight lifting routine. Join a gym. Possibly you can find one that has someone who specializes in weight lifting programs for beginners. Weight lifting will increase your metabolism as well as improve posture and appearance overall. Even if you can’t get to the gym you can work out at home using things around the house. Invest in a good weight training book. The Dummies series actually has a good one.
In terms of diet, cut out or reduce things like junk food, pop, fat, fast food. Eat more fruits, vegetables, whole grains, lean meat, fish. Particularly if you choose a vegetarian lifestyle include natural peanut butter, hummus, dried fruit and nuts. Pay close attention to getting the nutrients your body needs to be healthy.
Make your portion sizes smaller. Use a smaller plate – in our society we have become accustomed to thinking that we need a large plate of food at every meal, and we don’t. About quarter of your plate of food should be protein and at least half of it should be veggies.
Learn to count calories. At your current weight and activity level, you may possibly need about 2000 calories or more to maintain your current weight. So you will lose weight at a reasonable and healthy rate if you cut back to about 1600 or 1700 calories a day.
Eat small amounts frequently, rather than three large meals. Never skip breakfast. Include some protein in your breakfast. It will help get you through the day.
Drink plenty of water, at least 8 big glasses of water a day, and more if it is very hot, if you sweat a lot, or if you are exercising intensely, and eliminate fruit juices. Fruit juices have too many calories, so get your vitamins from fresh fruit, not the juice. You will begin to see changes in your body.
An area that many people overlook is getting enough sleep. You are much more likely to overeat or to binge eat if you are tired and not well rested, so get enough sleep.
Check out websites about nutrition, exercise, weight training, etc. Here are a few helpful links.
http://www.nutrawatch.com/
http://www.caloriesperhour.com/
http://www.helpguide.org/life/healthy_eating_diet.htm
http://www.wikihow.com/Lose-Weight-the-Healthy-Way
http://weightloss.about.com/cs/fitness/a/aa011503a.htm
http://www.webmd.com/fitness-exercise/features/no-weight-workout?page=4
References :
By Isabelle :) on Mar 7, 2010 | Reply
move a bit more and eat slightly smaller portions. eat and good diet. x
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By Bo P on Mar 7, 2010 | Reply
lose someone you love you wont feel like eating, but not recommened.
References :
By Grantham Taylor Hughes on Mar 7, 2010 | Reply
A raw foodist movement is happening internationally (google “raw food”) and it is a life-style not a fad diet. We have been eating cooked food for over three thousand years and we have been ignorant all that time. Some of us have decided to wake-up and stop killing ourselves with cooked food poison. Anything cooked over 105 degrees kills the vital catalysing enzymes in the body. Therefore, kill an enzyme and kill yourself. Allow the enzymes life and you do not die naturally, but instead live as long as the Supreme Deity does not destroy the world (that is if you are theist and if atheist until nature destroys everything – no carbon units could exist then). Thus, live as long as you like on raw food whilst preservation exists or commit slow suicide (75 year average – should be a minimum of 144 years and looking good – not all grizzled-up like real old looking people) over 70 or so years.
Oh, losing weight on raw food is a given. I have lost 125lbs in one year and now at my lean svelte cut muscular self of 140lbs. @5′10." I run everyday averaging 7 miles and do two to three hours of yoga per day (isometrics if you prefer to call it – the secret of a perfect body is coming out of the yoga pose very slowly. Takes great strength to do it properly. But weights are history in comparison.
I saw one of your answers talking about weight lifting and needed to comment. Weight lifting is good if you do it correctly with proper diastolic stretch. That means when you lift a weight make sure you contract and expand the muscle with a full repetition. Do not shorten the repetition or you will create muscular binds in the body. Yoga or isometrics was invented in ancient history for the purpose of releasing muscular binds in the body not creating them. That is why I do not recommend weight lifting unless one is very careful. However, usually people are not and cause great harm to their bodies. Again if you lift weights make sure that the full repetition is complete from contraction (shortening) to expansion (lengthening). Weights are unnecessary in isometrics and I think you can do more with the latter whilst gaining more strength and not losing any. If you use your own body mass, one does not lose strength. It has been scientifically prove that weights cause a 30% strength loss after a session.
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