Originally Answered: How to lose weight effectively?
if you want to lose weight healthily, you need to adjust your diet along with exercise. Diet is the kick start to losing weight, and once you begin to lose weight dieting, you can pick it up with some heavy-duty exercise.
you need to eat about 1400-1800 calories a day and exercise lightly, start out with walks around your neighborhood, a few curl ups or push ups, etc. start out light. diet is the most important thing here.
tell yourself you can do this. and if you cheat on your diet for a day, don't beat yourself up over it. every day is a new day, and if you screw up, you can just start again tomorrow.
here is a sample day diet that you can mold or adjust to meet your day.
greek yogurt and a protein meal bar
one egg whole and one egg white on a piece of whole wheat bread
salad: lettuce, tomatoes, carrots, croutons, raisins, maybe some pieces of turkey lunch meet etc. (DO NOT drench your salad in salad dressing. the precise portion, for example, for french dressing is 2 tbsp, which equals 140 calories, probably twice as much as the amount of calories in the salad)
turkey sandwich on wheat bread. sides, handful of carrots, low fat yogurt, celery, etc.
grilled chicken, 1 potato, and a half a plateful of salad
whole wheat pasta (watch the sauce) and some turkey meat balls.
i like pita crackers with laughing cow cheese spread on them, any type of fruits or veggies (apples are great this time of year!), or anything healthy you might find.
losing weight is not what you eat, it is how much you eat. it is good to eat some low calorie snack (e.g. pita crackers), but it is not good to sit there and eat the entire box. your dinner plate should be broken up into 3 parts: 1/4 protein, 1/4 carbs, and then 1/2 fruits and veggies. if you stick to this, you will see weight coming off. this may seem overwhelming, so it might help you to write down everything in a notebook or find a dieting app that helps you, there are a bunch of free sites online that can help you. i use mynetdiary.com and it helps. its also available on the app store.
it may be hard to switch your diet in the beginning, but if you persevere, you will find it gets easier. don't expect it to be easy, but it is possible. when you feel energized and motivated after you lose a bunch of weight, then start bumping up to more vigorous exercises.
you can do this. be aware that the weight won't come off magically. this takes time. if you do this, you will lose 1-4 pounds a week. just don't give up!