When you lose a lot of weight in a short period of time, once you start eating normally again, you gain the weight back + more because your metabolism is so slow.Dont ever go on a "diet." All those fab diets out there do not work. They might give you short term results but, in the long run, you will probably gain the weight back. Many diets also do a number on your body. Like the Atkins diet, or ones alike, cutting out all carbs is harmful. Carbs are the first things to be burned when you need energy. And a diet too high in protein can damage your heart and liver. Low carb diets, high protein diets, low fat diets, no fab diet can work and keep you healthy and guarantee long- term weight loss at the same time. Also, in many diets you are depriving yourself of food that you want. Since you are saying no to all kinds of food, eventually you just cave and let yourself binge on whatever. And there goes the "diet."The only way to effectively lose weight is by eating healthy and exercising. By eating healthy, i dont mean cut out all junk and only eat celery and carrots. I mean eat more fruits and veggies and less junk food. Junk food is ok, but only a little at a time, and in moderation.Now to the topic of exercise. If you are just starting out, try and do about 20 mins of cardio three times a week. Cardio is anything that gets you heart rate up like jogging, jumping rope, swimming, etc. Pilates and Yoga are good forms of exercise, but you wont see any direct weight loss from them. Same goes for strengh and weight training. They tone muscles, not burn fat. And i dont know why everyone is afraid of muscle. Muscle burns 30x more fat.. Would you rather have a flabby arm or a nice muscular one? Dont be afraid of muscle. You wont look like a bodybuilder. It takes a lot more time and effort than just 3-5 times a week for 20-30 mins to look like a bodybuilder.Another thing about weight loss: you cannot spot reduce. THis meaning that you cannot say "ok my legs are too fat so im gona exercise and eat less so that my legs will be skinny." You cant tell your body where to lose weight. Only overall weight loss will help in losing fat.Eat in moderation. THis means that you can eat everything you want to eat, just in reasonable amounts. Ive used this example before, but say you want some chips. If you say "no im on a diet i cant eat them," it wont work. The chips will keep calling your name until you eventually binge on them. So instead, let yourself have a handful of chips, to get over your craving for them, and let that be that. It wont kill you to say yes to junk food once in a while, just dont overdo it. THe same goes for healthy foods. If you tell yourself "mmmmm carrots are low in calories and their healthy so i can have as many as i want," that is only true to a certain extent. Yeah you you can eat a lot more carrots that pieces of chocolate, but if you sit there and eat a whole bag of carrots then you'll be full but you wont have eaten all of the nutrients you need. You cannot get a day's supply of nutrients in under 1000 calories. So eat a variety of foods, and you wont go craving for anything and you'll get all of your nutrients. The average person needs from 1,300 - 2,000 calories a day, depending on your activeness. People who are more active need more calories a day than people who are less active. Breakfast is a very important meal. I know your probably shrugging it off saying that you dont have time or are not hungry in the morning or whatever. Well heres the facts. From the time you stop eating (for most people around 8 at night) to the time you go to bed (around 10 or 11) to the time you wake up in the morning (around 6 or 7) you havent eaten for about 11 hours. So even if you dont feel hungry, your body is. During the night, your blood sugar level drops and your metabolism slows. So if you have a healthy breakfast, it jump starts your metabolism for the day and gives you energy for the day. It only takes about 10 minutes to prepare and eat your breakfast. For me thats about 5 minutes toasting my bread and pouring my orange juice, etc. and eating it while i put on make-up and wait for my straightener to heat up. Breakfast may seem so unimportant, but it is arguably the most important meal of the day. Try to incorporate 1 serving of vegetables in every meal. And have fruit as a snack. Pay attention to the food pyramid. A multivitamin is a good way to ensure that you are getting most of your required nutrients for the day. The slower you lose weight, the longer it will stay off.and some more...
1) Say you've eaten 1500 calories that day and you really dont' want to wreck your diet and eat more. How do you do it? Drink a glass of water and see what happens. It can put a stop to being hunger!
2) During that time-of-month, you become bloated, tired, irritable etc. Wanna overcome without spending money on medicine? Drink plenty of water (it may sound weird but you bloat because you dont have enough water, i think), lay of the caffeine (your head will hurt soo bad and may give you a tummy ache) and exercise (it'll take away the cramps and make you feel better about yourself because there's some sort of thing in your body, forgot what its called, but it releases and makes you feel better and not grouchy)
3) The slower you lose it (1-2 lbs. a week) the longer you'll keep it off (unless of course you eat unhealthy and not exercise
4) Reward yourself at certain milestones BUT NOT WITH FOOD. Like if you get down to 125, get a spray on tan, rent a movie, by new clothes.
5) If you reach a plateau here's what you do:1: Examine the calories you consume. Do you consume too less than 1200 calories or more than 2000 calories.2: If you don't keep up with a food log, do so! Nibbles at up!3: Increase exercise (like if you are on a treadmill, try a harder intensity more minutes). Don't go full out and hurt yourself. It can lead to injuries which can hurt you in the long run.
6) Follow that food pyramid!!!
7) Try new things or recipes. (healthy ones) I use to be soo picky before I lost weight but now I'm not! I didn't know I liked shrimp!
8) Eating 5-6 small meals a day we'll most likely from binging then eating 3-4 big meals a day.
9) Scales are not always accurate! Don't get discouraged!
10) 9 out of 10 people who lose weight gain it back. Don't say to yourself (aww i've lost alot of weight. when i get done, pizza, sodas, candy, you are mine!!!!). You can gain it back
11) Have you gone along time without carbonated drinks??? (like 6+ months) Well It wouldn't be a good idea to start drinking them right away, like a whole can. My friend was on the basketball team, couldn't drink any carbonated drinks for a year (when the season is over) and she didn't try out for basketball the next year. She drank a coke and threw up. The coach went 2 years without coke, and one night he drank sprite and threw up....
12) A good way to get rid of the chocolate cravings? Eat a fun size bar. If you want to go a little healthier, try dark chocolate (proven good for the heart)
13) Everyone is different. You and a friend can eat the same thing and exercise the same intensity and she may lose more than you. Metabolism is different in everyone.