| ←Older revision | Revision as of 01:17, 25 April 2020 | ||
| Line 5: | Line 5: | ||
|
#Devise a diet plan. The most important first step in shedding pounds through dieting is to select a dieting plan. Tailor that plan to your lifestyle, and establish clear weight loss goals. It is essential to construct a plan that is appropriate for your goals and medical/health history. This is best done by a dietitian. There are many different ways to achieve weight loss through dieting. Below, a few different diet plans are listed.[[Image:Lose 60 Pounds Step 1.jpg|center]]
|
#Devise a diet plan. The most important first step in shedding pounds through dieting is to select a dieting plan. Tailor that plan to your lifestyle, and establish clear weight loss goals. It is essential to construct a plan that is appropriate for your goals and medical/health history. This is best done by a dietitian. There are many different ways to achieve weight loss through dieting. Below, a few different diet plans are listed.[[Image:Lose 60 Pounds Step 1.jpg|center]]
|
||
|
#* Keep in mind that, whichever dieting method you choose, dietary and medical specialists suggest that losing more than an average of one to two lbs. a week is not safe for your body. Also, some studies suggest that rapid loss increases the risk of gaining weight back. In order to lose one to two pounds per week, average adults need to cut 500 to 1,000 calories per day from their diet.<ref>https://ift.tt/3bI75z6>
|
#* Keep in mind that, whichever dieting method you choose, dietary and medical specialists suggest that losing more than an average of one to two lbs. a week is not safe for your body. Also, some studies suggest that rapid loss increases the risk of gaining weight back. In order to lose one to two pounds per week, average adults need to cut 500 to 1,000 calories per day from their diet.<ref>https://ift.tt/3bI75z6>
|
||
| − |
#* Low
|
+ |
#* Low or No Carb Diets: These diets utilize a method of eliminating carbohydrates from your diet and replacing the nutritional value of those carbohydrates with protein-rich foods. These diets, while helpful with losing weight, can lead to nutritional deficiencies, as carbohydrates are a natural part of human health requirements.<ref>https://ift.tt/2zrAgbb>
|
|
#*Low-Fat Diets: These diets are designed to cut the overall intake of fats from your diet, thus eliminating excess calories that can lead to weight gain. Also, decreasing fat intake lowers the risk of high blood pressure and heart disease.<ref>https://ift.tt/3ePfqTl>
|
#*Low-Fat Diets: These diets are designed to cut the overall intake of fats from your diet, thus eliminating excess calories that can lead to weight gain. Also, decreasing fat intake lowers the risk of high blood pressure and heart disease.<ref>https://ift.tt/3ePfqTl>
|
||
|
#*Low-Calorie Diets: These diets control the overall intake of calories, found in all types of food, to help produce a reduction in the overall body mass of an individual. These types of diets can often lead to fatigue, as an individual’s overall caloric intake and, thus, energy is reduced.<ref>https://ift.tt/3ePfqTl>
|
#*Low-Calorie Diets: These diets control the overall intake of calories, found in all types of food, to help produce a reduction in the overall body mass of an individual. These types of diets can often lead to fatigue, as an individual’s overall caloric intake and, thus, energy is reduced.<ref>https://ift.tt/3ePfqTl>
|
||
| Line 13: | Line 13: | ||
|
#*Vitamins are essential as many people who start diet plans tend to cut out foods their bodies are used to eating, thus creating deficiencies.
|
#*Vitamins are essential as many people who start diet plans tend to cut out foods their bodies are used to eating, thus creating deficiencies.
|
||
|
#Eat breakfast. Dieting ''does not'' equate to skipping meals. Eating breakfast, contrary to popular belief, actually helps to kick-start your metabolism, which assists in burning excess calories throughout the day.<ref>https://ift.tt/1fs0kmn </ref>[[Image:Lose 60 Pounds Step 4.jpg|center]]
|
#Eat breakfast. Dieting ''does not'' equate to skipping meals. Eating breakfast, contrary to popular belief, actually helps to kick-start your metabolism, which assists in burning excess calories throughout the day.<ref>https://ift.tt/1fs0kmn </ref>[[Image:Lose 60 Pounds Step 4.jpg|center]]
|
||
| − |
#*Start off the day with a 500 to 600 calorie meal. A very healthy and filling meal at that falls in line with this calorie intake would include a banana, a bowl of oatmeal, whole grain toast with one to two tablespoons of peanut butter. This will provide you with a mix of carbohydrates and protein. Carbohydrates give you quick energy and protein will provide energy throughout the day.<ref> https://ift.tt/2KzX76F> https://ift.tt/3eOFA8S>
|
+ |
#*Start off the day with a 500 to 600 calorie meal. A very healthy and filling meal at that falls in line with this calorie intake would include a banana, a bowl of oatmeal, whole-grain toast with one to two tablespoons of peanut butter. This will provide you with a mix of carbohydrates and protein. Carbohydrates give you quick energy and protein will provide energy throughout the day.<ref> https://ift.tt/2KzX76F> https://ift.tt/3eOFA8S>
|
| − |
#Eat lunch. If you have eaten breakfast and plan to eat dinner, there is no reason to eat a large lunch. However, you can still eat a healthy and filling meal at
|
+ |
#Eat lunch. If you have eaten breakfast and plan to eat dinner, there is no reason to eat a large lunch. However, you can still eat a healthy and filling meal at lunchtime.[[Image:Lose 60 Pounds Step 5.jpg|center]]
|
|
#* For lunch, eat 300 to 400 calories. Salad, yogurt, salmon, chicken (not fried, but grilled), fruit, cottage cheese, steamed vegetables, or soup are all good choices. <ref> https://ift.tt/2KzX76F> https://ift.tt/3eOFA8S>
|
#* For lunch, eat 300 to 400 calories. Salad, yogurt, salmon, chicken (not fried, but grilled), fruit, cottage cheese, steamed vegetables, or soup are all good choices. <ref> https://ift.tt/2KzX76F> https://ift.tt/3eOFA8S>
|
||
| − |
#*Avoid foods that are heavy in saturated fat or high in calories. This would include fried foods, heavy sauces and creams,
|
+ |
#*Avoid foods that are heavy in saturated fat or high in calories. This would include fried foods, heavy sauces, and creams,
|
| − |
#Eat well-portioned dinners. For most Americans, dinner is the largest meal of the day. As a result, it is very important that you limit the portions of food you eat at dinnertime. Don’t overindulge and avoid following-up dinner with a
|
+ |
#Eat well-portioned dinners. For most Americans, dinner is the largest meal of the day. As a result, it is very important that you limit the portions of food you eat at dinnertime. Don’t overindulge and avoid following-up dinner with a dessert.[[Image:Lose 60 Pounds Step 6.jpg|center]]
|
| − |
#* You should eat a dinner that falls somewhere around 400 to 600 calories. Roasted chicken with whole wheat pasta, mahi mahi tacos, beef stir fry with broccoli and shiitake mushrooms, or pork medallions with pomegranate sauce are all tasty choices that provide the necessary nutrition while still falling in this calorie range.<ref>Jillian Michaels, The Master Your Metabolism Cookbook (New York: HarperCollins, 2005)</ref>
|
+ |
#* You should eat a dinner that falls somewhere around 400 to 600 calories. Roasted chicken with whole wheat pasta, mahi-mahi tacos, beef stir fry with broccoli and shiitake mushrooms, or pork medallions with pomegranate sauce are all tasty choices that provide the necessary nutrition while still falling in this calorie range.<ref>Jillian Michaels, The Master Your Metabolism Cookbook (New York: HarperCollins, 2005)</ref>
|
|
#Avoid unhealthy snacks, soda, and alcohol. Snacking on chips, candy, other unhealthy foods in between meals is devastating to one’s diet. All of the "unhealthy" snacks, or those that contain high levels of “empty” calories or high levels of fat, are deemed excess calories by your metabolism and stored for later use. Also, soda and alcohol, especially beer, are high in calories and generally unnecessary for your body’s nutritional requirements.<ref>http://www.health.com/health/gallery/0,,20513624,00.html</ref>[[Image:Lose 60 Pounds Step 7.jpg|center]]
|
#Avoid unhealthy snacks, soda, and alcohol. Snacking on chips, candy, other unhealthy foods in between meals is devastating to one’s diet. All of the "unhealthy" snacks, or those that contain high levels of “empty” calories or high levels of fat, are deemed excess calories by your metabolism and stored for later use. Also, soda and alcohol, especially beer, are high in calories and generally unnecessary for your body’s nutritional requirements.<ref>http://www.health.com/health/gallery/0,,20513624,00.html</ref>[[Image:Lose 60 Pounds Step 7.jpg|center]]
|
||
|
#* As an alternative, try snacking on a handful of almonds, carrot sticks and hummus, calorie-limited snack packs, or yogurt.<ref>https://ift.tt/2Y3pbat>
|
#* As an alternative, try snacking on a handful of almonds, carrot sticks and hummus, calorie-limited snack packs, or yogurt.<ref>https://ift.tt/2Y3pbat>
|
||
| − |
#* It is critical to point out here that diet sodas have never been proven effective as weight loss tools. Actually, the sweetness of the diet soda tricks your body into thinking it is getting high-calorie input, without providing any actual calories. Because of this, drinking diet soda is likely to increase hunger as well as the desire for sweet, high-calorie foods.<ref>https://ift.tt/2Y3pbat>
|
+ |
#* It is critical to point out here that diet sodas have never been proven as effective as weight loss tools. Actually, the sweetness of the diet soda tricks your body into thinking it is getting high-calorie input, without providing any actual calories. Because of this, drinking diet soda is likely to increase hunger as well as the desire for sweet, high-calorie foods.<ref>https://ift.tt/2Y3pbat>
|
|
=== Losing Weight through Exercise ===
|
=== Losing Weight through Exercise ===
|
||
|
#Set reasonable weight loss goals. Your body can only take so much exercise before it breaks down. As such, it is important not to set workout regimens that are far beyond your body’s physical capabilities. Also, keep in mind that changing your lifestyle in minor ways (walking or biking instead of driving, taking the stairs instead of the elevator, etc.) can increase the amount of physical exercise you get throughout the day, making intensive workout sessions less necessary.<ref>http://www.health.harvard.edu/healthbeat/10-tips-for-exercising-safely</ref>[[Image:Lose 60 Pounds Step 8.jpg|center]]
|
#Set reasonable weight loss goals. Your body can only take so much exercise before it breaks down. As such, it is important not to set workout regimens that are far beyond your body’s physical capabilities. Also, keep in mind that changing your lifestyle in minor ways (walking or biking instead of driving, taking the stairs instead of the elevator, etc.) can increase the amount of physical exercise you get throughout the day, making intensive workout sessions less necessary.<ref>http://www.health.harvard.edu/healthbeat/10-tips-for-exercising-safely</ref>[[Image:Lose 60 Pounds Step 8.jpg|center]]
|
||
|
#*Setting goals that are too steep can create a negative environment and cause you to give up. Try setting smaller goals, week-by-week, instead of big goals that seem unobtainable.
|
#*Setting goals that are too steep can create a negative environment and cause you to give up. Try setting smaller goals, week-by-week, instead of big goals that seem unobtainable.
|
||
|
#Ensure your body can handle exercise. It is important to know what your body is capable of with regards to exercise. If you have bad knees, avoid running or jogging on hard surfaces. If you have a heart condition or other ailment, be sure to check with a medical professional about workout regimens that will be safe for you.<ref>http://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/stretching/sls-20076840</ref>[[Image:Lose 60 Pounds Step 9.jpg|center]]
|
#Ensure your body can handle exercise. It is important to know what your body is capable of with regards to exercise. If you have bad knees, avoid running or jogging on hard surfaces. If you have a heart condition or other ailment, be sure to check with a medical professional about workout regimens that will be safe for you.<ref>http://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/stretching/sls-20076840</ref>[[Image:Lose 60 Pounds Step 9.jpg|center]]
|
||
| − |
#Stretch before and after working out. Make sure you prepare your body for the workout ahead by stretching your muscles prior to exercising. This will help you avoid injuries. Stretching
|
+ |
#Stretch before and after working out. Make sure you prepare your body for the workout ahead by stretching your muscles prior to exercising. This will help you avoid injuries. Stretching afterward will help prevent soreness.[[Image:Lose 60 Pounds Step 10.jpg|center]]
|
|
#* Be aware that injuries while working out essentially put your weight loss plans on hold. A pulled muscle or torn tendon will stop you from working out for weeks or months at a time and you will gain all the weight you lost right back.<ref>https://ift.tt/2YaHB9g>
|
#* Be aware that injuries while working out essentially put your weight loss plans on hold. A pulled muscle or torn tendon will stop you from working out for weeks or months at a time and you will gain all the weight you lost right back.<ref>https://ift.tt/2YaHB9g>
|
||
|
#Employ “low-impact” workouts. While a “low-impact” workout might sound detrimental to losing weight quickly, this simply means avoid unnecessary strain on your joints and muscles during workouts. Walking and jogging are effective and proven alternatives to running. Various machines, such as ellipticals, stair-climbers, and rowing machines, will ensure your body is not taking on unnecessary strain during cardio workouts.<ref>http://www.health.harvard.edu/healthbeat/10-tips-for-exercising-safely</ref>[[Image:Lose 60 Pounds Step 11.jpg|center]]
|
#Employ “low-impact” workouts. While a “low-impact” workout might sound detrimental to losing weight quickly, this simply means avoid unnecessary strain on your joints and muscles during workouts. Walking and jogging are effective and proven alternatives to running. Various machines, such as ellipticals, stair-climbers, and rowing machines, will ensure your body is not taking on unnecessary strain during cardio workouts.<ref>http://www.health.harvard.edu/healthbeat/10-tips-for-exercising-safely</ref>[[Image:Lose 60 Pounds Step 11.jpg|center]]
|
||
|
#* In addition to running, jogging, swimming or walking, simple exercises like [[Get-Rid-of-Flabby-Arms|arm circles]], [[Perform-the-Plank-Exercise|up down planks]], [[Do-a-Squat|squats]], [[Do-Leg-Lifts|leg lifts]],[[Do-Plié-Squats|plie squat rises]],[[Do-a-Bench-Dip|bench dips]], [[Do-Swimming-Kicks-With-an-Exercise-Ball|kicks]], [[Duck-Walk|duck walks]], [[Do-Lunges|lunges]], and [[Exercise|other exercises]] can all be useful techniques to help you lose weight.
|
#* In addition to running, jogging, swimming or walking, simple exercises like [[Get-Rid-of-Flabby-Arms|arm circles]], [[Perform-the-Plank-Exercise|up down planks]], [[Do-a-Squat|squats]], [[Do-Leg-Lifts|leg lifts]],[[Do-Plié-Squats|plie squat rises]],[[Do-a-Bench-Dip|bench dips]], [[Do-Swimming-Kicks-With-an-Exercise-Ball|kicks]], [[Duck-Walk|duck walks]], [[Do-Lunges|lunges]], and [[Exercise|other exercises]] can all be useful techniques to help you lose weight.
|
||
| − |
#Monitor how your body is feeling throughout the workout. Make sure you keep track of your pulse, breathing and heart rate during the workout to be certain your body is handling the strain of the exercise properly. If you notice any sudden or irregular changes in your body functions, see a doctor or medical professional immediately.<ref>http://www.health.harvard.edu/healthbeat/10-tips-for-exercising-safely</ref>[[Image:Lose 60 Pounds Step 12.jpg|center]]
|
+ |
#Monitor how your body is feeling throughout the workout. Make sure you keep track of your pulse, breathing, and heart rate during the workout to be certain your body is handling the strain of the exercise properly. If you notice any sudden or irregular changes in your body functions, see a doctor or medical professional immediately.<ref>http://www.health.harvard.edu/healthbeat/10-tips-for-exercising-safely</ref>[[Image:Lose 60 Pounds Step 12.jpg|center]]
|
| − |
#Be consistent. Working out every once in
|
+ |
#Be consistent. Working out every once in a while will have little to no impact on your body weight. Once you have established an exercise plan, stick to it on a daily basis. There are two reasons for this. First, you will only lose weight when exercise is carried out consistently. Secondly, intermittent or periodic workouts will ultimately make it harder for you to achieve your weight loss goals because they do not contribute to increasing the time or intensity you can put into exercise.<ref>https://ift.tt/354p53W 60 Pounds Step 13.jpg|center]]
|
|
#*Results can take time. Stick to it and remember that all things worth having may take a while. It will be challenging but worth it.
|
#*Results can take time. Stick to it and remember that all things worth having may take a while. It will be challenging but worth it.
|
||
|
#Assess your progress. If you don’t have a scale, get one! In order to ensure that your workout is helping you lose weight, you need to be able to track your weight.[[Image:Lose 60 Pounds Step 14.jpg|center]]
|
#Assess your progress. If you don’t have a scale, get one! In order to ensure that your workout is helping you lose weight, you need to be able to track your weight.[[Image:Lose 60 Pounds Step 14.jpg|center]]
|
||
| Line 37: | Line 37: | ||
|
=== Undergoing Gastric Bypass Surgery ===
|
=== Undergoing Gastric Bypass Surgery ===
|
||
|
#Use surgery as a last resort. Undergoing surgery to lose weight is a drastic step to take and has the potential to be dangerous. Try every other available method of losing weight before even considering undergoing gastric bypass surgery.<ref>https://www.nlm.nih.gov/medlineplus/ency/article/007199.htm</ref><ref>http://www.mayoclinic.org/tests-procedures/bariatric-surgery/basics/definition/prc-20019138</ref>[[Image:Lose 60 Pounds Step 16.jpg|center]]
|
#Use surgery as a last resort. Undergoing surgery to lose weight is a drastic step to take and has the potential to be dangerous. Try every other available method of losing weight before even considering undergoing gastric bypass surgery.<ref>https://www.nlm.nih.gov/medlineplus/ency/article/007199.htm</ref><ref>http://www.mayoclinic.org/tests-procedures/bariatric-surgery/basics/definition/prc-20019138</ref>[[Image:Lose 60 Pounds Step 16.jpg|center]]
|
||
| − |
#Know the pros and cons of GBS. There are benefits and disadvantages to undergoing
|
+ |
#Know the pros and cons of GBS. There are benefits and disadvantages to undergoing gastric bypass surgery, so it is important to know what benefits it provides as well as the drawbacks associated with the surgery.[[Image:Lose 60 Pounds Step 17.jpg|center]]
|
|
#*The pros include:
|
#*The pros include:
|
||
|
#** You can lose weight very quickly<ref> https://ift.tt/3aAnwfs>
|
#** You can lose weight very quickly<ref> https://ift.tt/3aAnwfs>
|
||
from wikiHow - Recent Changes [en] https://ift.tt/2yDL9Xc
via IFTTT
