How to Lose Weight at Home for FREE (Diet & Exercise Plan)
Having excess weight can put you at risk for many health problems. But losing weight is a challenge. To make it easier on yourself, create a weight loss plan to help avoid health risks and prevent disease.
You will need a long-term goal. Since long-term goals are harder to stick to, make short-term goals to help you along the way. You have a better chance of reaching your goals if you make sure that the weight loss plan that you use is reasonable right from the start.
The following are steps used by the experts to form weight loss plans and set personal goals.
Step 1 – Be realistic. Most people’s long-term weight loss plans are more extreme than they have to be.
For example, if you are 45 years old and weigh 170 pounds and your long-term plan is to weigh 120, this may not be a realistic weight loss goal. Especially if you haven’t weighed 120 since you were 16.
One way to find your reasonable weight is to go by your body mass index or BMI. This can be a good indicator of whether you need to shed pounds or not. According to the National Institutes of Health, the ideal BMI range is between 19 and 24.9. You are considered overweight if your BMI is between 25 and 29.9. Any numbers over 30 are in the obesity range.
Using the BMI to measure how much weight you need to lose will help you set goals that apply to you and your body type.
Step 2 – Make objectives that will keep you motivated. Find your reason to lose weight.
For some, using a weight loss plan just to look better is psychologically less effective than losing weight to improve your health. For example, avoiding stroke or heart attack can be a great motivator.
Other people may find that looking better means to feel better and more self confident. It may be that excess weight is keeping you from applying for that great job or stopping you from socializing.
In either case, you have made a big step forward if you are using a weight loss plan that includes exercise and eating right in order to feel better and have more energy to do something positive in your life. Now write out and post your objectives where you can see them each day. This can help you stay on track.
Step 3 – Use measurable measures. Saying that you are going to get more serious this week or be more positive this week is not a goal that you can measure. This will not benefit any weight loss plan.
Using exercise in your weight loss plan will help you make a solid, measurable goal and stick to it. You can count up the minutes of exercise and keep track.
Step 4 – Focus on doing, not losing. Instead of saying that you are going to lose a pound this week, say how much you are going to exercise this week. This is something that is in your control so you can follow it.
Step 5 – Take smaller steps. Short-term weight loss plans should not be too extreme. For example, if you have never exercised at all, your best weight loss plan for this week should be to schedule three exercise days. Try finding three different one-mile routes that you can walk next week. If you have an exercise bike or treadmill, plan the time you will work out, for how long, and what music you will listen to while you are doing it.
And, again, be reasonable. If you don’t exercise because the next hour of heavy breathing and movement is too much to bear, then set a goal of 10 minutes. Pretty soon 10 minutes will easily flow into 20 and so on. Work up to at least 30 minutes three times a week. This is an excellent start.
Step 6 – Use self-encouragement to motivate yourself. We have been told for many years to lose weight we must have an all-or-nothing attitude. Unfortunately, this only sets you up to fail. Learn to evaluate your efforts fairly and objectively. If you don’t reach some of your goals, don’t worry, instead look ahead to the next week. You did not “blow it.” Just get back on track and move forward from there. And remember it’s what you do most of the time, not some of the time.
In the end, most people make weight loss plans that remain only that, just a plan. They have to put it into action by incorporating goals that will motivate them to succeed.
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Help answer the question about weight loss plans
Any good weight loss plans for my horses?I have a few overweight horses…. i was wondering if there are some other things that i can do other than lots of exercize and put them on a diet….. like suppliments or anything that im not doing?
I know about putting them on a diet and more exercize…. i need some ideas like about some EXERCIZE plans for them. ones that will burn fat and build muscle.
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Before you waste money find out what really works for weight loss and learn about
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Nice vid
See my profile about how i lost 56 pounds in 4 months with free diet.
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Hi There -
There is a community for teens on a healthy lifestyle and it has many helpful tools on there such as calorie counters, teen groups to join. This site has a lot of helpful information and also other people your age that are facing the same challenges that you are experiencing.
http://www.sparkteens.com
Hope this helps!
w8losschick
Gluten is the protein in wheat, rye, barley, spelt and a few other closely related grains. It's not in corn, rice, or oats, although oats are mostly contaminated during processing, so you would need to buy ones that are certified gluten free (meaning they were processed in a gluten free environment).
Neither gluten nor wheat should be in a good quality full fat yogurt, but there are some yogurts by Onken which for some mad reason contain lumps of wheat – so avoid those, and some low fat yogurts are thickened with flour. Other than that, of course there's no gluten or wheat in unprocessed dairy products. The only other place you might like to watch, is if you're buying cheese, don't buy it ready grated, as that is also generally coated in flour.
Having said all this. A gluten free diet, or a wheat free diet (which will exclude most gluten, as rye and barley don't form a large part of many people's food) is not a weight loss diet, it's not a detox diet etc. It is a diet which is used either for diagnostic reasons, to see if symptoms which are suspected to be caused by wheat (or gluten, as the case may be) cease when wheat or gluten are excluded from the diet, or because a person already knows they are gluten or wheat intolerant.
The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:
*1) Burn more calories then you're consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm
Get a diet and fitness calculator that you can put on your computer or cell phone. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.
Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight:
Adults: http://www.halls.md/ideal-weight/body.htm
Teens/Children: http://www.kidshealth.org/kid/exercise/weight/bmi.html
It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound.
*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.
Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:
http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html
Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d
*3) Exercise on most days by doing cardiovascular training and/or resistance training activities.
Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is “Weight Training for Dummies”. A superb magazine to buy with resistance training routines that will not get you bored is "Muscle and Fitness". Signup for the free newsletter. An excellent free online resource is at http://www.exrx.net/
A good book to buy that teaches you the cardiovascular training basics is “Fitness for Dummies”.
*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.
*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A superb book to read is “You The Owner’s Manual”. An excellent periodic publication is the “Nutrition Action Health Letter”. A reputable test you can take to measure your biological age is at http://realage.com
Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Send me an email or yahoo instant message to "gainbetterhealth" if you want an indoor air purifier recommendation and if you have any questions.
*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.
1) Eat more steam food, lean meat, vegies and fruits
2) Cut out the junk food, soda drinks and snacks
3) drink plenty of water / green tea
4) Exercise – look at combining weights and cardio into your program. you can look at alternating upper and lower body exercises without rest, say bicep curls, then lunges , rest and repeat. With cardio, try sprinting 100m, jog 100m and repeat.
Here's a review link to a program
http://www.squidoo.com/turbulencetrainingreviews/
5) Have 5-6 healthy meals a day(1 plate portions) to keep your body satisfied
6) if you have cravings drink water or eat fruits
here's an article to a healthy diet
http://lose-quick-weight.blogspot.com/2007/08/lose-quick-weight-eating-healthy-diet.html
7) have an action plan for long term goals, start off with small goals and increase it gradually over time.
Good luck
Excellent!!
bro i was 86 kilo gram month ago and now i am about 92 i am 6″2 inch and i think as my height 85 to 86 is normal for me m i rite? well, i surelly do this..
god bless You and ur family..
my mother died 2 months ago
bitch
the balls for the buckets like u grab one from the first bucket and run to the second bucket then run to the first one again grab one put it in the second bucket and so on
learn to spell and learn spelling,, ROFL…. there isnt no difference at all go suck ur mama
If you are very serious about losing weight you should have this way. It worked for me and it is the only diet way that lost me 10 pounds in 2 weeks. It works very well and using right information will lose your weight fast . You can find more information here http://tinyurl.com/utrelp845
STFU
just cause u say learn spelling that doesn’t mean i’m going to listen and plus i can probably spell better than u any ways
o and by the way the term is LEARN TO SPELL
you retarded fat ass
conversation is done and over
I'm a nurse. This isn't stupid at all. First you need to make sure your'e eating right. Next you need to move. Any form of movement is exercise. From playing with your kids to dancing to music. Stay focused, have a plan, and stick to it. You can do it. You have already taken the first step by noticing your'e not content with your weight and want to change it. Make a daily journal of your plan. Don't quit even if you skip days with your plan, because winners never quit, and that's you right? You deserve the best that life has to offer, and health is just another one of those things. You can do it, and hang in there.
learn spelling
Try working out with Lil Jack http://www.youtube.com/watch?v=TKCGe2Ezris its fun and it works
You Sound Nice But What Where The Balss Forr >? x
Actually, you are on the right track. You want to eat a balanced diet. The key is smaller portions and more exercise. I say this from experience- I wear an 8 now, but I used to wear a 16 about 15 years ago. I did it by getting off the diet yo-yo, eating normal sized portions (that was a trick- I had to learn what a normal portion was), and exercising at least three days a week. I stopped saying NO to food. I just wouldn't eat all of something I wanted. Meaning- If I really wanted cheesecake, I'd get it, but I'd take a bit or two then give it away. Or throw it away. If I was afraid I'd be tempted with too much, I threw a lot of pepper on it- which prevented more than two bites. Of course, I didn't do this every day, but it was nice to have an occasional treat without feeling like I blew it. Oh, it took six months- but it had taken years to get up past 180 pounds, too.
It worked. The weight has been gone for years and stays gone.
Also, drink more water, take your vitamins, and make sure to eat plenty of fruits and vegetables. Also keep in mind that just because you do occasionally blow it, that doesn't mean that you have kick yourself for it – or that you now have an excuse to continue blowing it for the rest of the day.
Everybody's metabolism is different, so what I am going to suggest, may not work for you. However, let me give you some points on how I have managed to stay in decent shape without sweating it out.
- Drink lots of water
- Chew your food well, so digestion is quick
- Have something to eat only when you feel hungry
- Have SMALL amount of chips or other snack items if you want to munch on something while working or watching a movie
- avoid popcorns
- Take a walk after a heavy meal
- If you feel gassy, then take gas-x or something to get the gas out, else you can feel bloated
- Lay on your belly once in a while and stretch backwards
- Clean up your house often and try to finish it within a few minutes, cuz it would make you active and you would try to cleanup faster and this would be one form of a workout.
- Wash your car yourself and do it quickly, cuz that's again one form of a workout
- Bottomline, feel active and drink lots of water and have good eating habits.
- Going all vegetarian is also good
I don't have a six pack, but I am not chunky nor fat so I am happy with the way I look.