Topic: best way to lose weight?
July 18, 2019 / By Neva Question:
Im wondering what the best way to lose weight is for someone who has never lost weight, and is not good with knowing what is healthy and how to go about the first step.
I am a mom to a 6 month old and a 3 year old, work as a cna on graveyards and want to lose some weight but I do not know how to go about losing weight without taking diet pills and eating only fruits and veggies forever. Thanks for your help in advance
Luvinia | 6 days ago
The best way for people to lose weight and keep it off is by making small lifestyle changes. Completely avoiding foods you love, crash diets, and diet pills do not work, or do not work long term, OR pose a lot of health risks. You probably know this as a CNA.
When I work with patients, I would advise them to use a program to help determine how many calories they should be consuming based on their current age, weight, height, activity level, etc. You can look into the USDA's MyPyramid. You take this number and aim for 500-1000 calories less. You can do this by reducing the amount of food you eat, exchanging foods, and exercising. The amount you should aim for really depends on your current weight, height, and age. I would try by 500 in the beginning and then go higher if it works for you.
Taking down 500 calories can mean exchanging a soda you normally drink for a meal with iced tea or water, choosing to eat a small bowl of fruit instead of a slice of cake you normally eat for dessert, and walking to places you normally drive to. These small things can add up.
Also, it helps to have small frequent meals throughout the day. Snacks between meals can help your metabolism stay up and prevents you from wanting to overeat on the subsequent meals. Breakfast is also very important. Studied can shown people eat less throughout the day when they eat a hearty breakfast.
Better diet and an exercise program.
A good food plan would be:
Breakfast: low fat milk on cooked 9-grain cereal (buy it in bulk from health food store), mixed with cooked oatmeal and wheat bran. Add some nuts and berries. Drink hot Ovaltine.
Lunch: Egg, tuna or turkey sandwich on whole grain bread with bean or alfalfa sprouts and yogurt w/fruit. If you had meat loaf for dinner, bring a meat loaf sandwich. On cold days, a squatty thermos of hot chili, split peas with ham or beef stew.
Snacks: Fresh (not canned) fruit: banana, orange, apple, kiwi, grapes, peach, nectarine, cherries, pineapple..
Dinner: salad with white meat chicken, tomatoes, 3 kinds of lettuce, 2 kinds of shredded cabbage, shredded cheese, shredded or sliced carrots and zucchini, hard boiled eggs, brussels sprouts, broccoli, cauliflower, tofu, cottage cheese...
Instead of salad dressing, squeeze 1/4 tomato over it or some lemon juice or mash some avocado with tomato juice.
Or omelet: In blender, whip together eggs, tofu, cottage cheese, onions, garlic powder. Cook with mushrooms, chopped tomatoes.
Foods to avoid: pastries, desserts, sugar, salty foods, syrup (even canned fruit in syrup), peanut butter, pork (wieners, chops, bacon), potatoes, white bread, rice, pasta, canned veggies, ice cream, oily foods, soda, coffee...And of course no tobacco or alcohol in any form. Both of those add wrinkles and destroy your organs. No oil except olive and mac nut. Don't even allow these things in your house.
To keep your skin clear, drink water. Veg. juice is good too. But not canned juice (too much sugar.)
Join a gym; they have all the equipment there and staff to show you how to use it for the look you want to achieve. Much cheaper than buying your own equipment.
If you lack energy to exercise, take Stress B vitamins.
To lose weight, try SENSA.
a handful of unsalted pumpkin seeds make for a healthy mid day snack theyre rich in magnesium which helps lower blood pressure
a mediterranean diet not only comes with heart benefits studies show it leads to more weight loss than low fat diets
alcohol has calories too you know sub three drinks a week for lighter versions to drop a pound a year