I was wondering if someone could provide a healthy diet and excercise plan. something easy to stick to etc. I'm 20, 5'2 63 kgs so i'm technically overweight and want to rectify this. any help would be greatly appreciated.
137732
http://www.sparkpeople.com is a good website.  It's free--you just have to signup.  The site will help you outline your goals, plan your meals, and plan your exercise.  There are also tons of articles and a support forum.
225112
What do you know I just answered a similar question so I'll just cut and paste:\n\nFrom one who is currently losing weight to another and have some friends in the exercise/dietcian/medical areas, let me give you some advice:\n\n- each person is different when it comes to losing weight, because of the variety of factors involved: lifestyle, exercise, metabolism are some main ones.\n- never starve yourself purposely - the aim is to eat well, not little.  Starve and you will only store fat but lose muscle, which plays a major role in fat burning.\n- count your calories - losing weight involves using energy (calories or kilojoules) when you're eating. Fat Free foods can be deceitful as they may be high in calorie but low in fat.\n- become a gym junkie (like me!) I focus on cardio training which burns calories (If you know about the gym classes, I recommend BODYPUMP as that is renowned for burning a substantial amount of fat) and also strength exercises like yoga and BODYBALANCE to tone and strengthen muscles.\n- Be patient - there is never a fast way, but many successful ways and its up to you to find out which suits you best.\n\nI've been eating healthy, cutting down on late night snacks and venture to the gym average 3 times a week and have lost five kilos in the space of 4 months. Good enough for someone my height and weight. \n\nGood luck!!
531228
Ok, Iam not an expert, but due to my hectic training schedule, I was not able to eat properly, and I lost a lot of kilos. Iam already lean, now I became even more lean! Then I asked for methods to gain weight.\n\n                   The first thing you should keep in mind is that gaining weight is not the only sign of health. If it is, then why are so many people out there go to gym everyday and sweat like pigs to lose weight?! Your doctor diagnosed and didn't find anything wrong, right? And you know very well that you are healthy as a horse. Then what are you so worried about? You should be proud about your amazing slim body. Many people out there dream about a slender attractive body... :-)\n\n               If you still want to gain weight, try thick banana milkshake, and milk mixed with enough protein powder everyday.\nTake in a lot of dairy products(but be careful when you take in the butter). Go to a good gym, where a good instructor can give you advice on gaining body mass.I don't think non-veg is gonna help gain body mass. It just makes you obese.\n\n               "You are just 29, and you alredy have a good family, now why are you so worried about being lean? Be proud, man, just enjoy the life...." ;-)
192759
Actually, I do not believe Atkins is a good diet to be on.  I've seen friends who lost a lot of weight on it, but then started developing weird body odors and constipation (among other problems) probably because of the excessive fat and protein they are taking in.  I believe that when you choose a "diet" to go on, be sure it is something that you can live with for the rest of your life.  Why not look into a healthy lifestyle that includes a balanced diet and a lot of exercise?
190435
I delivered my fifth child November 29th, 2005.  I was 195 pounds at the time, after having the baby I was very determined to get back into my size 4/6 clothing, so I started eating every 2 hours, to speed up my metabolism, then I incorporated a 30 minute workout tape into my day.  The weight came off at a very steady pace, 1-3 pounds a week.  I'm now a size 8 and weigh 141 pounds.  I believe more weight would have came off on a weekly basis, if I were only able to get more sleep, I was averaging 2-3 maybe 4 ( if I was lucky)- hours of sleep a night. Try this and see if it works for you.  Eat every 2 hours- healthy for the most part- I mean, feel free to have the equivalent of 2 cookies a day, if you can't contain yourself, and when you eat your meals- eat them on a small plate.  That way you can control your portions.  If you have bad cravings in between eatings- then chew a piece of peppermint gum, or suck on a minty cough drop...also try drinking water.  Sometimes your body thinks it's hungry, when actually, it's thirsty.  So drink water when you get hungry and wait 20 min. for your body to take it all in, and see if you're still hungry, if you are, then eat.\nTo recap:  Eat every two hours (something healthy)- this includes breakfast, lunch and dinner. Eat dinner on a small plate and make sure you have lots of veggies on it, no food after 7pm, and 30 min. of exercise a day- minimum.\n Here's An example of what I eat in a day:\n\nBreakfast:  a bowl of whole grain cereal with Silk Soymilk, and an orange or apple.\n\nSnack: (2 hours later)- Fruit, one serving size of crackers...\n\nLunch:(2 hours later)- a healthy salade, maybe a sandwich...\n\nSnack: (2 hours later)- 2 graham crackers, milk...then \n\nDinner: (2 hours later)- whatever I make for the kids- just more veggies on my plate...and on a small plate.  \n\nA third snack is optional, but no food after 7pm.  It really works.  You'll lose so much weight, and you won't feel starved.
374756
First, for all of the "quick and easy" weight loss diet pill suggestions, remember, if something sounds too good to be true... it probably is, particularly if you have to pay for it.\n\n\nOn Yahoo!Answers I find certain questions being asked repeatedly which is simply a reflection of new people participating. A couple of common questions amount to "How do I lose weight," or more specifically, "How do I lose abdominal fat?" I have gotten very positive responses from my answers when I paused to reply (and now beginning to get "It works!" emails that are very gratifying. I like helping people)... so have recently decided to put a good solid answer on my Yahoo!360 Blog (September 10) that I can point people to. These are my thoughts as a physician and athlete.\n\nDon't target losing more than about 2 lbs per week. If you try to lose faster, your body will go into "starvation mode" and get very stingy about burning calories while at the same time very efficient about storing any calories that you do provide. And it will make you feel awful. \n\nThere is no site specific way of losing fat... the old myth about working your abs to burn belly fat isn't true. To get rid of love handles, you need to lose overall fat. That happens with exercise and watching your diet. More on that below. \n\nThe most effective way to lose fat is aerobic exercise in the "moderate" fat-burning range, ideally first thing in the morning before you eat. When you wake your body is ready to burn fat and your levels of growth hormone are highest at that time. Later in the day it can take up to 30 minutes just to put your body into a fat-burning mode. \n\nAnother overlooked way to burn fat is by lifting weights. Skeletal muscle has very high caloric needs... almost twice that of adipose (fat) tissue. Put on a little muscle and you will burn calories all day even at rest. Be aware that skeletal muscle weighs more, so with this approach you may see your weight increasing while your body fat is melting away. Not realizing this often stresses folks who think they should be losing weight as a measure of fitness. Forget the scale, look in the mirror and you will be happy.\n\nTo lose a pound of fat, you need to eliminate about 3500 calories. You can do this by burning more with exercise or by modifying your diet to reduce intake. If you do a Google search on say, "swimming calories" you will quickly find a website with tables of calories burned for a given exercise. You can use such lists to estimate how many calories you are burning up with your routine.\n\nFor diet, keep a diary for a couple of weeks counting calories, grams of protein, and grams of fat intake. It is easy with online sources of nutritional information (type the name of the food and calories into the Google search engine) and packaging labels. That will let you quickly figure out where the fat is coming from in your diet. \n\nFat gives you 9 calories per gram. So take the number of grams of fat, multiply by 9, then calculate what percentage the fat calories are of your total daily calories. Restricting the calories from fat to about 20% of your total intake is ideal for a maintenance diet... that isn't overly restrictive. Of note, you need some fat in your diet. For instance, the body uses fat to produce hormones. Once you have a picture of how to modify your diet, you can drop the diary and just go back to it occasionally if you are wanting to tweek things further.\n\nThere is a subset of questions that goes further and asks about "How to get a six-pack?" The answer is the same. Six-packs are 20% abdominal exercise and 80% diet. There is one caveat... abdominal muscles will form in the position that you work them, so be certain to pull them tightly toward your spine while doing crunches, etc. Also, during most lifting, the "core is active" which means that you should be stabilizing with contracted abs
178722
Its a matter of perception.  Diet and exercise plans are all good.  Its a matter of finding one that works best for you.  I am 5'7' and 215.  I'm fine with my weight although some days I feel like a hippo.  The first thing to do is to convince yourself you are fine the way you are.  Yes, you want to change, but you are beautiful right this very moment.  You are not fixing yourself you are improving what's already fixed.  I did the low carb thing for a while and lost some weight but had trouble keeping it off.  When I'm in a hurry I'll throw back a slim fast.  But mostly I stick to the six small meals a day.  I don't feel hungry and I control my portions.  If you are out of shape running is just going to make you lose interest.  Try walking first till your body gets used to the exertion.  \n\nThere is no such thing targeted weight loss. If you  are a little annoyed with thick thighs (like me) you can't focus just on those.  YOur body will lose fat where ever it wants.
37216
I am a martial artist, that's great because a) it's social exercise and b) it's focused and a little exotic... So that works for me but it's all about your personality... are you the contemplative type, than maybe a jog would do it-- I understand you don't have all the time in the world but 1/2 an hour a day, or even 3x a week will start to tone you, as far as diet is concerned, eating what you'd normally eat in smaller portions, dieting with a friend, and never eating out of the box are good strategies... low sugar diets work a lot better for me than low fat but I'm not sure if that's a universal experience also try and incorporate a lot of fresh fruit into your diet.
293395
Try this healthy eating plan and increase activity. See how this goes!\n\nIf you want to do this it is for life so you need to totally change your way of eating and exercising. This is not a diet rather than a healthy eating plan for life. So no more talking diet cause it means time limit. \n\nHere are the golden rules: \nInitially cut down to 1200 calories. \nExercise 6 times per week for 1 hours a day. Do three weight sessions and three cardio sessions. No gym involved. \nDon't eat carbs after 4pm, never eat carbs within 2 hours of exercise or within 1 hour of exercise. \nDrink 3 litres of water per day. You can have a green tea at the end of the day. \nLimit your fruit in take to 2 pieces per day. \nNever eat dinner after 6pm.\nAdopt of low GI eating plan this is sustainable for life!\nMake low fat dairy choices \n\nFollow this menu plan as a suggestion: \nBreakfast 7am - 1 cup hot water w lemon\n20 minutes later have a bowel of oats w water (no honey) OR\nfruit salad w low GI soy yogurt\nSnack 10am - pear or apple (both low GI)\nLunch 12.30pm - multigrain sandwich w 50g tuna & salad (no butter)\nSnack 3pm - low GI yogurt OR skim berry smoothie (no honey or banana) plenty of ice, 1/2 cup skim milk & 1/4 cup yogurt\nDinner 5.30pm - 120g grilled lean meat/fish/prawns/tofu patties (not fried) w spinach salad & mixed vegies (no whites, carbs) OR 3 egg white/soy omlette with ham, cheese and tomato\nSnack - 1 scoop of low cal low fat ice cream (if hungry)\n\nExercise is must be intense. Refer to www.bodybuilding.com for your weights routine. Never do weights two consecutive days have a cardio day in between. \n\nCardio needs to include running, go hard up stair wells and cycling. You get the most benefits from exercise when your body is totally fatigued and this is when you see changes. \n\nTo maintain you can increase calories to 1500 and reduce exercise sessions to 3-4 times per week. If weight creeps up again due to holiday period etc.. go back to 1200 cal and 6 sessions again. \n\nGood luck it worked for me it can work for anyone.
379283
First of ALL, YOU are motivated! That is the first step. The second step, is to get out of the house, job, business, etc...and TAKE TIME TO GO FOR A WALK EVERYDAY. You can start by going out in the morning, walking to and from your lunch, or going out walking in the evening. YOU NEED TO DO IT FOR AT LEAST 20 to 30 minutes (preferably 30 min). It might be hard to do at first, but once you get going, you will LOVE IT! After a couple of weeks (14 days), without even changing your dietary habits, you will see progress. \n\nOne of my best friends had started golfing, and, without changing his diet (which I wanted to help him change), within 2 weeks he had lost weight, just by going out on the golf course for 9 holes (because that is ALL he could do). Then, he started feeling great about life again, and started to be BETTER with HIS DIET. Now he is enjoying a great physical benefit of having gone out daily. By the way, if he is NOT golfing, he is walking for the 30 minutes.\n\nEven people who do NOT need to lose weight need to do this simple kind of excercise! AND, THE BEST OF ALL, IT DOES NOT COST YOU ANYTHING BUT YOUR INVESTMENT IN TIME! INVEST IN YOURSELF AND YOU WILL REAP THE REWARDS! YOU CAN DO IT!\n\nIf you are EXCESSIVELY heavy, then you have problems with your legs (either your knees or ankles, or hips). Get to a SWIMMING POOL and spend 30 minutes walking gently in the water. The water supports you, and at the same time provides easy resistance which is helping you to burn those fat cells. Just don't sit in the water, MOVE AROUND. Move those arms, move those legs. It is a good overall workout, and another of my very best friends lost weight by swimming 5 days a week for 30 min to an hour. He did NOT swim because he was too heavy, he simply started by moving his arms vigorously in the water, then he started doing the walking in about 3 feet deep of water. You can do it. He went down about 75 pounds in weight in 6 months doing this 5 times a week! He saved his knees and can get around MUCH BETTER TODAY!
495507
Hi,  I have been a personal trainer and a bodybuilder for 25 years.  I have trained professional athletes in several sports as well as numerous bodybuilders.  I trained one person who won the North America bodybuilding championships.   I have also helped many 100’s of people lose weight, tone up and get into great shape again.  I just had one client lose 95 lbs. I have developed an excellent, easy to follow proven diet & exercise plan that will help you achieve your goals. I can offer my plan to you for only $20.00 US.  Paypal, cash or money orders only please.  And I am David Price, 2177 – 6th Avenue, Trail, BC, Canada, V1R3B8.\n\nPlease include your age, whether you are male or female, height, bodyweight and your goals.\n\nI will also offer you free consultation via messenger or e-mail to help you along to achieve your goals.  I look forward to hearing from you.  Take care. \n\nSincerely,\n\nDavid Price\ndcprice1@shaw.ca
153629
This is a good way for anyone trying to get healthy. Look close at the food you eat, and I do not mean eating less. Read the ingredients on EVERYTHING you eat, and yes I do mean EVERYTHING. Avoid all hydrogenated oils, modified anything, fructose, high fructose corn syrup, and non-organic soy products; these things are all genetically altered and are seriously not healthy for you at all, even in moderation. Also, cut out pork, shellfish, any fish without fins and scales really, because those animals are not good for you at all. Try to eat along these guidelines. The more healthy foods may set you back a bit more than regular food in some areas (like organic stuff), but you can find healthy stuff in a ton of places, so just keep your eye out for it. And as far as exercise goes, try running, sit-ups, and push ups. The old fashioned way is the best way, trust me. I have lost 53 pounds in a year and a half following those food guidelines and exercise routine. (I lost 30 in the first three months) Hope this advice helps! Good luck!
377048
Are you trying to kill yourself? Wow. How tall are you? How old are you? If you're taller than five three and over 18 you shouldn't even think about being a size zero. \n\nTo answer your question, no. It's not a good excercise/diet. You need to eat in order to have energy to burn. There's absolutely NO WAY you'll be able to run a mile and then do aerobics on 150 calories a day.\n\nThe body needs at least 1,400 calories and less than 2,000 depending on how hard you work out and how much you weigh. This is completely absurd. You should get some professional help with a trainer. Even personal trainers make you eat at least 1,400 calories a day.\n\nListen, just because you want to be a size zero doesn't mean you're going to look hotter. It's more attractive to be healthy and have some meat on your bones than to be a complete sick stick. \n\nIf people don't like you because you're not a size zero, then you really should think twice about having them as your friend. I wouldn't want anyone to be around me who was that pathetic and shallow.\n\nYou could lose a pound of fat per day if you're really determined. Normally the number of calories the body needs is about 1,400+ but below 2,000 depending on your size and how active you are. When you start this workout routine remember to eat 400 less calories than you would normally eat.\n\nThe first 15 minutes you are working out, your body is using the food that you've ingested that day for energy. Once that food is used up (after about 25 minutes) your body starts to use your stored fat for energy. So it's very very important to have a good cardiovascular workout. If you have problems with shin splints or any other pain when you first start running, take time off from that and try Tae-Bo. It's totally fun, I'm sure you've heard of it. It's a mixture of boxing and dance, and it's definately a calorie burner. \n\nMuscle weighs more than fat, as I've mentioned above. You might not lose double digits in pounds, but I will gurantee that you'll drop pant sizes and you'll have a more toned body.\n\nREMEMBER TO EAT.
668521
I was in the same predicament last year!!!\n\nHere's what I did! \n\nI started working out with weights for 20 minutes and on the treadmill by both running and power walking for 30 minutes (2miles).  \n\nI ate small portion meals (6 meals a day) with a fruit or yogurt in between to build up my matabolism and drank 8 glasses of water per day. I drank nothing else but water.\n\nI cut out all sugar snacks and sugar drinks like sodas, fruit juices etc...\n\nI made sure I took a multi vitamin a day that contain every thing especially iron .\n\nAnd to top it off, I noticed I felt more energized when I got at least 7 to 8 hours of sleep at night!!!\n\nI did all this and the pounds dropped with no problem, and up to date, I am still with the same excercise and food routine, and I am phyically fit than I've ever been in my life.\n\nThis will work for you but you have to be dedicated to a healthy eating habit and motivated for a great workout. \n\nGood Luck!!!
586557
I'm a registed dietitian, so I may be able to help.  First of all, most of the diets and diet pills out there DO NOT work.  They promise a quick fix, but like the old saying goes "if it sounds to good to be true, it probably is".\nI would recommend you stop eating anything that contains refined sugars (read food labels carefully for sugar and corn syrup ingredients).  Increase your fiber intake (with fresh fruits, vegetables and whole grains) and start a low-impact exercise program.  Because of your weight you may not be able to do a lot at first, and that's fine, don't push yourself, but as you continue your tolerance for exercise will build up and you'll be able to do more. \nEmail me if you want more help with your plan.
425103
Your goal is set a bit high. It would be best for your overall health to start a good exercise routine, and a sensible low fat/low cholesterol diet. Do not waste time and resources on fad diets, and diet pills, as these are unreliable, unhealthy and sometimes downright dangerous. Simply control your caloric intake, make sure your getting enough nutrients in your diet, and lots of exercise (bicycling is great and non impact). If you drink coffee, tea, or cola's, try cutting back on sugars. Unsweatened tea is good, plain water is better. Replace any snacks with healthy alternatives such as fresh fruit, or low cal. jello. Good luck, hope you do well.
573023
(m)\n\nExercise more \n\nThe healthiest way to lose weight is neither crash diets and fad diets nor sudden bursts of exercise. The body likes slow changes in terms of food and exercise. For example, someone who has not exercised for years should not rush into running three miles every day. Exercise needs to be increased slowly. \n\nPeople who eat a lot will experience problems if they suddenly start starving themselves. Introduce changes gradually. Even relatively light exercise such as a short walk may be beneficial if done frequently. The calories you eat minus what you use in exercise and maintaining your body will be stored as fat. \n\nSomeone that increases the amount they exercise, but maintains the same diet and calorie intake, will almost certainly lose weight.\n\nHow to exercise in a fun way \n\nThankfully we are all different in our likes and dislikes and, therefore, exercise in a variety of ways. It is essential that you find an activity that is enjoyable, appropriate, accessible and affordable for you. That way you are far more likely to build it into your routine and continue regular exercise, despite the inevitable set backs due to illness, family commitments, etc.\n\nFor people who do not like sweating in a fitness studio there are fun alternatives.\n\n\nWhen going to the local park, nature trails or trips to the seaside, try to incorporate longer walks into the outing and take a picnic so you are in control of what you are going to eat that day.\n\n\nAlways use the stairs instead of the lift. Bear in mind that every single step helps.\n\n\nGet off the bus a stop before the usual one and walk the rest of the way. \n\n\nUse commercial breaks between TV-programmes to stand up and do exercise, or consider using an exercise bicycle in your living room while watching your favourite programme. \n\n\nReduce calories\n\nFor many people it may be beneficial to reduce their calorie intake by eating less and eating more healthily. It is not necessary to crash diet. This usually ends up with the person concerned either getting weaker or giving up completely in desperation. This in turn can lead to a yo-yoing effect of the weight loss - weight gain cycle. Cut down on fatty foods and eat more bread, fruit and vegetables.\n\nEating 300 to 500 calories less per day, may lead to losing between one and two pounds per week. This is a realistic weight loss. It may seem slow, but would add up to a weight loss of more than three stone in a year. \n\nHaving a glass of water instead of juice, eating less lunch than usual and having smaller portions of the food you enjoy are all ways to reduce calorific intake without having to necessarily alter your diet significantly. Avoid a second helping at dinner and snacks between meals, which may have become a habit. Cut down on beer and alcohol. All these things will influence your health in a positive way.\n\nWrite down your weight every week \n\nFrom the day you decide to lose weight, weigh yourself once or twice a week before breakfast. Keep a record of this weight and see the pattern that develops.\n\nBe patient and persevere\n\nIt might take a week or two before the results will show, but they will steadily appear. After the first month you will be able to both see the results and measure them. \n\nRewarding oneself with something nice for reaching certain targets can be beneficial. For example, going to the movies or getting a new CD to celebrate the progress - whatever suits you as an individual for all your hard work. \n\nYou must not forget to share your joy with your friends and relations. Explain to them how you are losing weight because other people's support is valuable. \n\nLet's face it: if a person is really serious about fighting their weight problem, then they can no longer enjoy lots of food, cakes and sweets. This does not mean that they have to completely cut out everything unhealthy - that would be torture. But they can learn how to enjoy these foods in small quant