Firstly, well done! The fact that you are reading this means that you are far more likely to succeed in your weight loss journey. All too often people attempt to lose weight without really thinking about how it is going to happen. More often than not the result is that it does not happen!
As I have mentioned in previous articles, to lose weight (i.e. to lose fat – there is an important distinction between the two*) you need to change your diet and also exercise more. Just to recap, the reason why you are overweight is no different from the reason why any other person becomes overweight – you have been eating more food than your body needs. It makes no difference whether you have a rare genetic condition, are on medication or have a slow metabolism – it is still possible to eat a healthy and well-balanced diet without gaining weight.
There are No Fast Solutions
Back to losing weight though. Firstly, do not hope for a quick weight loss solution – there are none. Really, none, zero, zilch, nada. Nothing that you can do will make you lose a significant amount of weight in a very short time. If there was such a solution by January 14th of every year there would be no overweight people as everyone would have reached their New Year Resolutions to lose weight already. I hope that this has not disheartened you, I just like to be realistic about these things. Why?
The Importance of Being Realistic
Most people fail to lose weight simply because their expectations are too high. If you set realistic goals within realistic time-frames then you will not be disappointed when you fail to lose 50 pounds in a month. So what is a realistic goal? Really maintaining a weekly weight loss of anywhere from 1 to 3 pounds is realistic, but, that is not to say that you will lose that much weight every week. On the flip side, you may lose more.
The Best Way to Exercise To Lose Fat
There are many different ways to exercise. Many people sell the idea of a particular exercise program and just about every fitness enthusiast is sure that their chosen method of exercising is the best. So, how on earth do you decide what type of exercise to do? Who is telling the truth? Do you do long cardio sessions of running, swimming, cycling or rowing? Do you do interval training with alternating short sprints and slower recovery? Do you lift light weights many times or heavy weights few times? Whichever method you chose someone will tell you it is the best. Well, they are all wrong, because ….
There is No Best Way to Exercise!
This may sound like nonsense, but really it is true. Here’s why: To lose weight (reduce fat tissue) you need to make sure that each day your body is burning more calories (using more energy) than you are consuming. So if your body requires 2000 Calories to maintain its current mass (fat and muscle) and you only consume 1750 Calories and burn an addition 250 Calories with exercise, you are running a calorie deficit of 500 Calories. Do this every day and you will lose about 1 pound of fat each week, all things being equal.
A word of caution: We are all different and this is just a guideline. It is impossible to provide an exact answer to the all too often asked question “how long will it take me to lose 10 pounds?“. There are too many variables at play. So, any form of exercise will help you to lose weight. The real question is, what is the best type of exercise for you? Here is an example. On our article about jogging and running one of our readers asked whether slow jogging was as effective as faster running. This was the answer I gave:
“If you run at 10 mph (approx. 16 km/h) for 15 minutes you will burn 413 calories. You burn the same if you walk at 3 mph (approx. 5 km/h) for 60 minutes. So running burns fat 4 times faster than walking – but you may not actually be able to maintain that pace for 15 minutes if you are not fit. A compromise will probably be better, such as jogging for 30 minutes – If you jog at 5.5 mph (approx. 9 km/h) for 30 minutes you will burn 478 calories.“
So. although running is a better way to exercise to burn calories faster, it only works if you are fit enough to sustain running for long enough. Most people are able to walk for an hour, few are able to run fast for 15 minutes. So which is “the best exercise” in this case? Walking of course, as the goal is to create a calorie deficit.
The same rule can be applied to resistance exercise. However, one problem with using just resistance training to manage your weight is that the key goal in weight training is to gain muscle and to build muscle you need to eat more. Your muscles need glycogen to work (the liver converts dietary sugar into glycogen) and your muscles need amino-acids from proteins to grow stronger. If your goal is to lose fat, a plan that involves eating more is not always the best idea, especially if you are overweight because you love eating! However, weight training does still burn additional calories so if you make sure that you workout without taking in addition calories (you may wish to increase protein and reduce low quality carbs) then you can create a calorie deficit.
The Science Behind these Claims
OK, you really should not just believe everything you read without questioning it first! How can you be sure that my suggestion that the type of exercise does not matter is correct? What about all those bodyweight plans, weight training plan, workout routines etc. that everyone is selling? The before and after photos always show great results – they must be the best? Well, many do work, but only because the individuals work hard to get results.
“Significant weight loss and improved cardiorespiratory fitness were achieved through the combination of exercise and diet during 12 months, although no differences were found based on different exercise durations and intensities in this group of sedentary, overweight women.” – Jakicic et al, 2003.
In 2001 a group of medical and sports scientists carried out a 1 year study into women and weight loss. 184 overweight (average BMI of 32.6) and previously sedentary women (never did any exercise) completed the study. The women were split into two broad groups and one group performed vigorous intensity/high duration exercise and the other group performed moderate intensity/high duration exercise.
So this is comparing short and intensive workouts with those “long boring cardio” sessions that so many people are convinced do not aid weight loss. The result of the trail showed that the women doing the short and intensive exercise lost on average 8.9 Kg and the women doing the longer workouts lost on average 8.2 Kg. As far as the researchers were concerned there was no significant difference between the two.
The Diet While Exercising
As a part of the study all women followed a strict diet of 1200 or 1500 Calories per day and ensured that dietary fat was 20% to 30% of total energy intake each day. The women in the study had an average age of 37 which means that daily calorie needs at low activity are 2000 Calories.
Why this Research Is Important
What makes this research really important is the fact that the 184 women who stuck to the plan for 12 months all lost weight, and an average of 8.55Kg (19 pounds). This means that if you are an overweight woman and you start exercising today you can expect to lose 19 pounds over the next year. This is again proof that a healthy diet (healthy being defined as balanced and portion controlled) combined with regular exercise will lead to weight loss in obese individuals. It is really not possible to fail to lose weight if you exercise and eat healthily. All you need to do is stick to the plan.
What about Prof. Tabata?
I have talked about Tabata training and short intensive cardio workouts before. In Scientists Prove Short Intensive Cardio Better Than Endurance To Lose Weight and Get Fit I discussed research that showed how intensive exercise helped people to get fit and lose weight quicker and in MetCon – The Way To Get Fitter Faster I talked about the Tabata method.
However, it is my belief that these studies do provide evidence that short and intensive exercise can improve peak performance in athletes and can help people to lose fat quicker, but, for those that are not in excellent physical shape these systems do not apply. As I mentioned in the example above, the average unfit person can walk for 60 minutes without stopping but cannot run fast for 15 minutes. Also, people start too fast and intensive with exercise tend to burn out too quick, the failure rate is higher. Often people take this approach because they are desperate for faster results and when they do not get the results they want the combination of burnout and disillusionment makes them just give up.
Average Calorie Expenditure For Different Activities
One question people often ask when choosing a new activity to help lose some weight is, “how many calories will it burn?” There is often a misconception regarding how much energy is used in different activities.
For example, many people disregard walking as a form of exercise as it does not burn many calories, but when you consider that you could walk for a couple of hours on a Sunday afternoon, which would expend up to 600 Calories, which is the equivalent of 1 hour on the cross trainer, or an hour of step aerobics , the benefits of a simple exercise like walking become suddenly apparent.
Most people, even those who have not exercised for a long time, can walk for a couple of hours if they want. However, most unfit people will struggle to jog for more than 15 minutes to start with. Walking wins!
Skipping and running obviously use the most energy in this group, but very few people are able to sustain either exercise for a couple of hours. If you are very fit you can run for one hour but skipping is generally done at a few minutes at a time as it is such an intensive form of exercise.
The table below lists more activities and the average Calories used per hour for each. Obviously this is just a guideline as different people will require more energy for different activities, depending on the size of the person, muscle mass etc. But it is a useful comparative tool.
On the list we have including a few “non activities” such as eating, sleeping and sitting just to highlight that our bodies are burning calories all the time, this being the basal metabolic rate. For example, sitting is 85 Calories per hour which works out 2040 Calories per day.
Metabolism also varies depending on muscle mass, so the more muscle you have the more calories you burn off all the time. This table can help you to calculate calories burned during exercise.
Type of exercise |
Kilocalories used per hour |
| Aerobics – e.g. gentle aerobics classes | 450 |
| Aqua aerobics – gentle swimming pool workouts | 400 |
| Cycling – either stationary bike of road | 450 |
| Cross Trainer / Elliptical Trainer | 500 |
| Eating – yes, eating burns calories! | 85 |
| Golf with a trolley | 180 |
| Hiking / Brisk Walking | 500 |
| Jogging at 5 mph | 500 |
| Rowing Machine Workout | 550 |
| Running – at around 7mph | 700 |
| Sitting / Sedentary | 85 |
| Skipping with rope | 700 |
| Sleeping | 55 |
| Spinning Class | 650 |
| Standing Still | 100 |
| Step aerobics – High Energy Aerobic exercise | 550 |
| Playing Squash | 650 |
| Swimming | 500 |
| Table tennis | 290 |
| Grass Court Tennis | 350 |
| Walking at 3 mph | 280 |
The Solution: The Best Way To Exercise
I suggest exercising daily if possible. This can be following a regular walking plan or daily running. It is really best to mix things up though, do something different every day to work your heart and all your muscles. Most importantly, find activities that you enjoy so that exercise becomes a pleasure and a part of your life rather than a chore. In fact, if you are unsure of what to do, follow our weekly exercise plan. Feel free to modify to suit your needs and abilities and ask questions if in doubt. Take a look at this table of calories used in different exercises to help develop a personalized fitness plan. Enjoy!
Scientific Reference
The research that was discussed above was; “Effect of Exercise Duration and Intensity on Weight Loss in Overweight, Sedentary Women” by John M. Jakicic, PhD; Bess H. Marcus, PhD; Kara I. Gallagher, PhD; Melissa Napolitano, PhD; Wei Lang, PhD. Published in JAMA (The Journal of the American Medical Association) 2003; 290(10):1323-1330. doi: 10.1001/jama.290.10.1323. Abstract: http://jama.ama-assn.org/content/290/10/1323
The researchers were based at various institutions: University of Pittsburgh, Physical Activity and Weight Management Research Center, Pittsburgh, Pa (Drs Jakicic and Gallagher); Brown Medical School and the Miriam Hospital, Centers for Behavioral and Preventive Medicine, Providence, RI (Drs Marcus and Napolitano); and Department of Public Health Sciences, Wake Forest University, Winston-Salem, NC (Dr Lang).
John M Jakicic is currently (September 2011) Chair of the Department of Health and Physical Activity. He specialises in the study of the effect of different exercise regimes on long term weight management as well as researching how exercise reduces risk of developing diabetes.
Notes
*at the beginning I mentioned that to lose weight is not the same as to lose fat. What I am referring to is the fact that if you reduce calories and exercise a lot your body will break down fat to provide more energy for vital functions but at the same time it will also break down muscle, “muscle wastage“. This is your biggest enemy – do not restrict calories too much, losing muscle tissue is disastrous if you are trying to get fit and lose fat.
Discuss below or Discuss on Google+
the exercise therapy is good bit what if you dont eat that much and you want to lose belly flab what is the best exercise or advice
Hi Joy, if you don’t eat much then you are halfway there already. All you need to do is take regular exercise. Aim to exercise 6 times a week to start with. Exercise for at least 45 minutes each time. Do what you enjoy. Jogging, cycling, aerobics, weight training, swimming, power walking, dancing, circuit training, martial arts – they are all good. Being more active is the key, and making sure that you are more active every day of the week, not just once or twice.
What about when I am on the HCG diet, i have just started this diet to prepare for a wedding. Im not expecting to lose crazy weight just drop from 200 to 185 maybe. How does this diet, and the 500 calories a day, factor into this? i just have a gut that needs to go, and i was wondering if i exercised on this diet would i do more harm than good?
Im sticking to the diet religiously and dont want to cheat or cause it to not work as prescribed.
Hi Gavin. Sorry to be the bearer of bad news, but there is no evidence that HCG aids weight loss. In a scientific trial (I think it was a double blind study) those given HCG did not lose any more weight than those having a placebo. I blogged about it here: The HCG Weight Loss Diet Scam – The New Snake Oil?
If you stick to 500 Calories a day you will certainly lose weight. Some of that weight is going to be muscle though, and you really do not want to lose muscle.
I suggest that you increase calories, eat a healthy and balanced diet, and exercise much more. It will make you stronger and healthier and you will still lose weight.
How long do you have before the wedding?
Excellent article! Informed, reliable easy to read and understand.
Congrats!
So if i give up the HCG diet and just try to eat 1200-1500 calories a day of healthy food spread over 6 meals and do cardio 6 days out of 7, and weights 3 times a week performing compound exercises, i should see good results? what about supplementation? should i add CLA, Fish Oil, to my diet. I drink a lot of green tea and would add a low carb, zero sugar whey protein to my diet. What about creatine? i heard that causes your body to store water causing a weight gain.
I really dont have a deadline, i just would like to lose my gut. i have had some liver/spleen issues before and wonder if that has anything to do with my issue.
That sounds like a plan. So long as your whey protein supplement is included in your 1500 Calories a day then you will maintain the same daily calorie deficit. No harm in taking a fish oil supplement. Good to have a varied diet that includes oily fish. For now I would suggest sticking just to a healthier diet and some whey supplementation. As you have had liver/spleen problems it is always best to check with a doctor, I cannot advise on that.
Hi,
I am 26 years old female. My weight 80 kgs. I want to reduce 25 kgs. Daily I am eating 7 chapathis with some curry and 50 grams curd rice (1+3+3 whole day). I started walking daily for 4 kilometeres. In the weekend I am eating rice with chicken (250 grams rice with skinless chicken) (it includes both lunch, dinner, breakfast). I am a s/w engineer so minimum 12 hours I spent my time in the chair.
So now my question is am I following correct diet? if I do like this can I reduce my weight?. I want to reduce 1 kg per 1 week. Can you suggest me some tips?
Hi Sri, you diet seems to be too heavy on bread and rice. Reduce chapathis, eat more fresh fruits and steamed vegetables. Chicken is good, but a greater variety of food is important. Take a look at our Diet and Nutrition section for more on this. Increasing exercise will help you a lot, so maybe start to increase the speed or duration of your walking or start jogging.
Hi,
For breakfast 1 apple. Lunch 2 chapathi + salad , Dinner fruits+ salad+ chapathi.
is that sounds good?
I am reducing 200 calories by exercise. And I am planing to continue the same diet on weekends also.
November 10th is my target date. Before that at least I need to reduce 5 kgs. Suggest me the best diet.
I can’t do exercises more than this.
I forgot to tell you that daily I work nearly 2 hours in the kitchen by standing.
Hi Sri, I still think too much bread / chapathi. To lose 5 kg by Nov. 10th you need to lose 1 kg a week which requires a daily calorie deficit of 500 Calories. That is 7 days a week. For that you need to exercise daily really and also limit calories. I suggest running for 30 minutes each morning and then performing some calisthenics in the afternoon or evening.
Hi Motley,
As you said i increased walking from 30 minutes to 1 hour ( reducing 250 calories).
Now can you suggest me the food which i have to take.
Take a look at the nutrition section. If your aim is to lose weight then it is more about the food you do not eat. A balanced diet is key really, regardless of whether you are looking to lose weight or gain weight. Also read the reply from the 4th – i.e. less bread.
Hi.
I am 22 years old female. My weight 86 kg and my height is 5.9ft I want to reduce 15 to 20 kg.
Am on dieting around from 1 month and also am using treadmill for 30 to 40 min 6 days in a week. But I loss only 1kg. plz can u give me any good advise to loss my weight or else I will use any weight losing tablets
Hi Mariam, just keep exercising. As you get fitter you will be able to exercising with greater intensity and this will burn more energy. Make sure your diet is healthy too, it is possible that you are still over-eating. Stay positive – you have lost weight – maybe not as much as you had hoped, but you have got fitter and lose some weight. Just keep pushing yourself.
Hi, I’m Manoj. 22-year-old male.
My weight is 75 KG. I am having too much fat on my stomach, so pls tell me the best exercise to do. It is possible for me to reduce my stomach fat by running 3-4 km everyday. pls tell me the solution. I am very frustrated. I want to lose my fat.
Hi Manoj, yes you can lose fat with daily running but you also have to reduce the amount of food you eat and improve the quality of the food you eat.
Hi Jon,
There are mo magical solutions. You need to have less calories than necessary on daily basis. My own experience is eating “normally” without much excess but doing aerobic exercises like running, cycling and when is possible swimming – you lose lot of cals and you get fit also.
Cheers,
Gera
Yep, that really is the key – more exercise, get fit. If everyone focused on getting fit and eating a healthy diet then nobody would need to look for ways to lose weight!
I am from India, M 26, Male, working professional, I am 6+ weight 84/85 approx, My diet is 3 time a day. Morning:- small Breakfast (one Tea cup, 2 peaces of white Bread), Afternoon :- 2 chappityes with Some Vegitable, Dinner (Same as Lunch).
Ok
Now I daily Run/Jogging (I believe technically both are same thing), I do jogging at 6 AM for 400m Per ground)-total 5/6 Rounds normaly or some time 7/8. (Which I cover almost in 15/20 Minutes)
Just after that I do abs, I lay down on Ground with some hook on legs & faceup the sky & up & down my body from chest to head (almost 21+ 21 Times)
Also called abs exercise (From legs to Hips My body is flat & from abs to Top I up & down approx 40 Time (2 brake 20/20),
I am doing all this from last 20-25 days, I am really fit but I am having little extra (very little belly) That I want to reduce is i am doing correct
With Regards
Gaurav
Hi Gaurav, maybe try reducing bread, increase vegetables and work on increasing the running. 25 days is a short time, give it a few months so that your fitness increases and hen you should see some more noticeable changes.
Hi, I’m Rosanna suffering with obesity. I currently weigh around 90kg & I also have Thyroid problem. I dont eat much infact I skip meals daily. I cant do strenuous exercises unlike others because I had a Spine surgery sometime back. I walk daily for 30mins. Now, please suggest me a suitable weight loss plan so that I can become fit & confident.Thanks…
Hi Rose, first you could increase your walking as this is a good form of exercise. Try to walk a little longer, aim for 45-60 minutes and maybe take some longer weekend walks too. You diet could do with an overhaul though. If you are skipping meals then this is likely to mean that you consume more when you do eat, and this is likely to lead to weight gain. Better to spread the meals out throughout the day and eat less in each meal, but enough to provide your body with the nutrition that it needs. So start the day with a healthy breakfast (oats are great), a hearty soup for lunch and something healthy like fish and vegetables in the evening. Reduce bread and other baked goods – monitor these foods carefully as they all contain a lot of energy.
hi everybody,
i love sport so much, and do sport everyday, especially Yoga. i really wannt to lose weight, but i dont know if Yoga can help me ??? i do Yoga 60 Minutes 3 times a week ( at 5p.m )and walk 45 Minutes 3 times after Breakfast 1 hour. ( with the pram of my brother )
i would like to jog aswell, however people said that walking and jogging make huge or bulky thighs or calves. my thighs are very big .they dont look fat.but big muscles. How can i lose this muscles ?..i love eating and eat all the time, i would like to jog to burn mor calories. but i am concerned about that if i eat a lot and do much sport , my muscles will be bulkier ? it is that true ?
please help me, and give me some tips to lose weight from jogging. should i jogging with long distance and slowly or sprint ?
Thanks for your answers .
Jogging will not cause you to develop bulky thighs, just look at long distance runners, they are mostly very slim. Sounds like your biggest problem is eating too much, when you say “.i love eating and eat all the time” what are you eating? How much? You need to focus on losing fat not losing muscles. Jogging will help. Yoga will also help if it is an energetic form.
Hey. I’m 16, and weigh 180lbs, I’m 5foot8inches. I really want to lose my stomach, how long should I excersice for?
Hi Bree, start with 45 minutes a day.
my weight is 80 kg and I use to run 35 min and 60 min lifting for every day and I eat a bread and egg on breakfast, rice on dinner, so am I doing the right way to lose 15 kg in 4 months? thanks
Hi Martin, you should lose weight on that diet and fitness regime. Largely it depends on how much you are eating in those 2 meals. You do need a better diet though, eggs, bread and rice is not varied enough and you need to at least add fruits and vegetables.
Hi, I am 22 years old and my height is 5’4 and weight is 68 kg. I really want to reduce 15 kg. I have been walking for 30 minutes for at least a month now but couldn’t find much change. I cannot reduce my food as I feel hungry but ready to do as many exercises as possible. Pls guide me on the same.
Sangeeta, you must reduce your food intake to lose weight, especially if you are only going to walk for 30 minutes a day. Why not start running instead of walking?
hmm….nyc plans…can u suggest somemthng 4 me….i am 15yr old teen….i weigh around 90kg or so..i was a pretty overweight child since the begning…but now i want 2 loose sum weight…l.plzz suggest a realistic diet plan 4 me…i am a veggie…
Hi Sneha, sounds like you need to get exercising. Do not worry about diet for now, so long as you eat no junk food, soda or sweets you should be OK. Go easy on the bread too. Most important is to exercise daily to start with.
HI,
Jan 1st 2012, I made the decision to implement healthy eating and exercise into my life indefinitely. Om currently 5′ 6, 151 lbs. I typically work out 4 to 5 days per week (60-90 mins daily). including lots of cardio and weight training and basic ab work. I limit my fat and overall caloric intake to 1200-1500 daily. I’m down 7 pounds and a lot more toned. However what are the best things I can do, outside of my normal routine, to improve my core/abs? Also I find that I struggle with chocolate/sugary cravings. Any advice? I would love your input! Thanks!
For core abs, just performing a variety of exercises is best really. These articles provide some more options:
Stomach Exercises to Build a Solid 6 Pack
Abdominal Exercises to Tone and Strengthen Your Stomach
Chocolate – this is a hard one. Really it is mostly a matter of willpower and habit. The first step is to ensure that they are not easily available – stop buying them. If you have them in the house for others, keep them hidden away out of sight.
Hi im 50yrs old, female 5’2″ and weigh 73kgs. I regularly do power yoga for about 1 hour (5-6 days a week). i have a low calorie diet. What more should i do to start reducing weight. Thanks.
Hi Anee, power yoga and a low calorie diet should be enough really. You could add some more cardio, such as walking, swimming etc.
I am not very fat, I just have a bit of extra flab. Could you recommend me a calorie goal per day, and maybe some exercises I could do here and there throughout the day to lose weight? I’m 6′ 2” and 210 lbs. Thank you.
Hi Liam, take a look at the daily calorie table and the healthy eating article to help answer these questions. For exercise, as it says here, anything will do really. What are your goals? Do you want to get stronger and build some muscle, or be leaner? Circuit training and weight training are good options – you will find info on both here at MotleyHealth.
i am 27 yrs married women having 2 kids height 5,1″and weight 85 kgs.
i have already loose 22kgs .so how i acan i losse more .i am not loosing weight after doin 3 hrs workout and strict exercise.please suggest can i use diet pills or what shall i do to reduce my weight.
Hi Ishrath, well done on losing 22 kilos. If you managed that, you can lose the rest of the weight without pills. Reduce calories and do more exercise.
Hi, I am 38 year old mother of 2. I have been following quite a strict exercise program – weight training 5x a week, plus interval training and running and low calorie diet. I have started to see my body nicely changing and my strength and fitness improving, but now I have hurt my back and can not weight train for a while, also no running. As I still have around 10 kg to lose and also want to keep my fitness level, would Pilates 3x a week, plus 60 mins of vigorous walking 6x a week, be enough to keep losing the weight?
Thank you very much for advise!
Hi Kate, it may be enough. Reduce calories a little, and do as much as you can comfortable do while also giving your back every opportunity to recover.
Awsome article. Thanx :)
Hi,
I am Rajat I am 33 years old, 6 feet, weight 117 KG. My diet is morning I am talking fruits, Lunch – 2 Chapati (Wholemeal Breads) one Dal and One Vegetable and in Dinner I am taking only fruits. For exercise I have joined the Gym I do workout on cross trainer for 15 to 20 min and then I do some weights like Lat pull down, bench press, squat carrying weights and in last I do some abb exercises. Actually I am suffering from sciatic nerve pain 2 years ago I was 85 KG, when this sciatic nerve pain problem started doctors told me to complete bed rest now the pain is still there but the frequency is reduced or I can say that the pain killer is working for me for 2 days.
Please help to choose best workout plans which helps me to reduce weight and don’t increase my sciatic nerve pain problem also. I am vegetarian by deity.
Regards
Rajat
Hi Rajat, well, it sounds like you need to eat less food, and take in more protein. So reduce reliance on chapatis and eat more nuts and pulses for protein. If you can eat eggs do so. The main reason you went from 85 kg to 117 kg was because you ate too much. You need to reduce calories and exercise DAILY. Do whatever exercise is comfortable for you, whether walking, swimming, cycling, using an elliptical etc. As you are using a cross trainer now, that seems like a good way to progress. Increase time from 15 min up to 30 mins a day. The key is to be consistent in your workouts and your eating – this means exercise daily, eat healthy daily.
I thought this was free. I am so naive.
Hi Cana, this page / site is free for you to use. What specifically are you referring to?
i m 23 years old and used to weigh 99 kgs.In 20 days i have lost 7 kgs of my weight.but for past 4-5 days their is no significant lose.i do cardio exercise for nearly 1 hour and loose about 850 calories per day.In morning i take sproutes and one one main course.after that i take lunch with 1 tomato,1/2 cucumber and 1 onion as salad ad 3 chapatis coupled up with nearly 1 bowl each of dal and cooked vegetable after that i eat 1 fruit. In evening i eat 1 fruit and then go for exercise for 1 hour.At 9:00 pm my dinner comprises of 1 tomato,1/2 cucumber and 1 onion as salad ad 2 chapatis coupled up with nearly 1 bowl each of dal and cooked vegetable.this is my whole day plan.i eat very very less of sweets and oily things.Should i continue with the same plan or should i inculcate more things in it.i want to weigh 75-80 kgs by Diwali i.e. 13th nov of this year.kindly help me.I don’t want any one to say me fat.
Hi Anshul, it sounds like you are eating too much – 5 chapatis, 4 bowls of vegetables and dal, plus the other food. Stop the chapatis completely for a start and see how that goes. You are getting lots of carbs from vegetables, lentils and fruits, so should not need flour too.