How can I improve my diet without adding calories?
156331
you are forgetting veggies!  make some vegetable sushi- cucumber or avacado!  you really don't need a lot of equipment, but a little patience at first!  http://www.sushilinks.com/recipes.html#Anchor-Zespri
790792
if you dont exercise then you could only eat 800calories a day\n\nso exercise, and eat and burn off everythign you eat. and you will become slimmer in no time
797488
Try to cut out sweets/candy, fries, chips and watch the amount of fat you use, as it will increase the calorie content of any foods you consume. I know it will be hard but try to buy mainly fruit and vegetables. Oranges and apples last quite a long time if put in the fridge. Also try to buy low calorie snacks such as rice crackers, low fat fruit yogurts and snack bars. \n\nTry a calorie counting diet set at between 1000-1200 calories a day. Then when you go food shopping or eat snacks and meals try to stay within that limit, it does work. You also may be able to incorporate treats into your day, in comparison to not being able to eat treats on most fad diets. Also you must exercise frequently, this will help you to burn fat and lose weight. Do not go out and buy expensive exercise equipment, as this will not only waste your money, but you will never actually get around to using it due to boredom, as exercise equipment can lack variety! \n\nTry jogging during daylight hours and providing you live in a safe area, why not try it and it is free. It also burns off fat quickly and if you have a personal cd or mp3 player, you can listen to music as well. You can also try video exercise programs, I cannot tell you what to buy, but there are thousands to choose from and it does not have to be specifcally exercise, it can be a dance dvd or video where you can learn steps and keep fit, at the same time.\n\n Another low cost activity is skipping, all you need is just a rope which is not that expensive to buy, it is a very effective form of exercise and burns roughly 300 calories an hour. I have tried this both calorie counting and exercise over the summer and I have lost 2 stone in weight, I still have a long way to go, but I am still sticking it out until I reach my target weight. I also did not have much money to part with every month to go expensive gyms and health clubs, so that is what I had to do.  Overall try and eat more healthly as you are still growing, but do try to incorporate physical activity as this is important to reducing your weight and keeping it off.\n\n\nYou could try a sample eating plan, as follows which should equal 1000-1200 calories per day.\n\nBreakfast: Orange Juice\n                  Breakfast cereal \n                  Fruit\n\n(It is important that you do not skip breakfast, as this important in keeping off weight and it kick starts your metabolism, people who usually skip breakfast are generally overweight, research has shown, it also provides essential nutrients and helps with concentration at school)\n\nSnack: Fruit or yogurt\n\n\nLunch: Sandwich \n            Fruit juice\n            Yogurt\n            Snack bar (low calorie)\n\nSnack: Fruit\n            Yogurt\n\n\n\nDinner: Baked Potato\n             Vegetables\n             Vegetarian sausages/grilled chicken/grilled fish\n\n\nSnack: Fruit or Hot beverage\n\nI am not saying that you should follow this plan, to the letter but it may give ideas as to what a healthy diet should include. \n\nLast of all EXERCISE, this could be \n\nSkipping (cheap to do)\nDancing (cheap to do)\nPlaying sports\nJogging/running (free of charge)\nHula Hoop\n\nAnd most importantly don't forget to drink lots of water, as you will need water to hydrate yourself frequently, if exercising.\n\nAlso remember to aim for your right weight, not go underweight, do not starve yourself under any circumstances and stay safe and have fun.
398874
find a low calorie diet that allows for six to eight meals a day. small meals are easier to digest and calories are burnt faster. walking each day for 30 will also help burn calories.
320273
Eat carbs and nuts (high in protein and fat). Sleep more if you can. Eat larger meals, especially at dinner, because you won't get a chance to use up the calories.
629117
That sounds awesome! Don't push yourself too hard, though. If you have time, add some walking in there. I know this is hard, but cut back on calories, too. If you are having a tough time with that, than you can add cereals, fruits, vegetables, and dairy products to your diet and eventually, you may like these foods better than those higher in fat, calories, and un- natural ingredients. As long as you want to make a change, you can accomplish anything. Good luck to you!
252377
Forget all the fads and special diets.  Less calories and more exersize.  Those are the only factors that really matter.  And make changes that you can live with permently, if it's just a tamporary diet you'll put it right back on when you stop.
1131477
Yes that will help I would also try to add some other life style changes as well. \n\nAvoid all sodas, (did u know that most sodas have 10 teaspoons of sugar?)\n\nalso try not to eat past 7PM and if you do, just snack on something very light on carbs (perhaps fruits etc).
455357
try working out. Only dieting will not help as it leaves u even more hungry. So on the top of it, u end up eating even more than u wish to. And u don't lose an inch.\nTry working out and excising, bcoz it will burn the extra calories. Only jogging also wouldn't help. You must do some cardio- excerscises and ya. If possible, JOJN A GYM!
484737
1. Increase your water intake to at least 2liters a day\n2. Eat little or no meat\n3. Cut back on refined sugars\n4. Don't do the 3 big meals a day, try 4 or 5 small snack size meals, this will increase you metabolism and less fat will be stored from it.\n5. Take the stairs! Look for the little places in your life that can add calorie burn. Instead of an escalator or elevator, take the stairs. Don't drive through the bank, go in.l It actually makes a difference.\n6. Avoid fast and fried foods, anything with hydrogenated oils. \n7. When you have craving to crunch go for vegetables instead of chips. \n\nGood Luck!
622749
If your regular diet is not doing it, try adding protein shakes (such as Ensure) or protein bars to your diet. \nAlso foods rich in carbohydrates, such as rice pudding.
1137959
These tips work very well for most\n\nSNACK ON SOUP.  Water-based soups don't contain many calories and are a great way to fill up-staving off your craving for a big meal or at least slowing you down if you do load your plate.\n\nAvoid chugging calories. Downing regular soda, juice, and milk are all ways to consume a lot of calories quickly and without feeling satiated. Instead, learn to like plain old water. To make it more palatable, try adding a bit of calorie-free green-tea extract. \n\nTaper your meals. A recent study published in the Journal of Nutrition showed that people who ate most of their daily food intake earlier in the day and consumed smaller and smaller portions as the day went on ate less overall than people who ate consistently sized meals over a 24-hour period.\n\nFidget. Play with a ball while you talk on the phone. Bounce your knees. Whatever works for you. A classic study in the journal Science reported that people who frequently shift their posture weigh less than those who stay put. The reason: Burning five extra calories here and there adds up, helping fidgeters create something researchers (appropriately enough) call NEAT-Non-Exercise Activity Thermogenesis (fat loss without direct exercise).\n\nTurn off the machines. When you're working out, opt for free weights over machines. They activate more muscle when you lift, burning more calories and causing greater strength gains.\n\nDon't bug in bulk. It's a good strategy when it comes to toilet paper, but the more food you pack into your fridge at once, the more likely you are to eat it right away.\n\nLilt heavier. If your dumbbells are pink and allow you to "bang out" 20-plus reps without breaking a sweat, they're not challenging your muscles, and you won't lose fat.\n\nWeigh in. Studies show that weighing yourself daily improves your healthy and motivation. Of course, a scale doesn't decipher between fat and a lean body, so use a mirror to monitor changes in your appearance, as well.\n\nEat slower. It takes approximately 15-20 minutes for the stomach to sense it's full. If you chow down like a starved sled dog, you'll likely out-eat your hunger level, packing in more calories than your body needs before it s had a chance to even register that you're full.\n\nPack ahead. Most people give up their diet because they're pressed for time. Avoid the problem by making your meals for the work week ahead on Sunday afternoon. That way, you'll have a good supply of healthy food ready and waiting, and you won't run out of options or be forced to hit the vending machine.\n\nDip a fork in salad dressing, instead of pouring the dressing directly onto the greens. This gives you max control over how many calories of dressing you get in each bite.\n.\n.
435297
Reduce fat: Fats have more than twice the calories than protein or carbohydrate! Our body converts excess dietary fat to body fat. Therefore you should restrict intake of high fat foods. Learn to avoid fat in healthy diet.\nKeep total fat intake between 20 to 35 percent of calories, with less than 10 percent of calories from saturated fatty acids and rest from sources of polyunsaturated and monounsaturated fatty acids. Keep trans fatty acid consumption as low as possible\nLimit sugar & alcohol: Foods with a lot of added sugar and alcoholic drinks are just empty calories. They provide little nutrients to our body. Alcohol slows down the body’s use of fat for fuel and the fat is likely to be stored in the body (Notice the fatty drinkers).\nDrink at least 8 glasses of water every day. Water is without any calorie, filling and refreshing, and is a natural appetite suppressant.\nEat fresh plenty of natural foods such as vegetables, fruits, & whole grains. These foods are packed with vitamins, minerals and fiber and are low in calories.\nEat a low glycemic index, low fat diet. Avoid white foods such as sugar, refined flour, white bread and white potatoes, and animal products from your diet. These are high Glycemic Index foods causing dramatic fluctuations in blood sugar level.\nEat slowly: You eat more if you eat fast, as it takes about 15 minutes for our brain to get the message from our stomach that we have eaten enough. If we eat too fast, we will eat too much before we even realize we're full!\nInclude a low fat protein-rich food like tofu, beans, eggs, and low fat milk, yogurt or cottage cheese with every meal. These foods give feeling of fullness for longer time.\n\nTips For Improving Your Metabolism\n\nBuild your muscles: Do you Know: 1 pound of fat burns only 2 calories a day while 1 pound of muscle burns 50 calories a day !!! The more muscle you build, the faster your metabolism will be, and the more calories you will burn while at rest. When muscle mass decreases, the metabolic rate also drops.\nDo not skip any meal: Eat 5-6 small meals every day. Starving slows down metabolism. Our body will start conserving calories as fat rather than burning them.
613998
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.
356488
Eat less - exercise more.
854295
Metabolism is the amount of calories your body burns to maintain itself and perform all its functions.\n\nThere are a few techniques to speed it up:\n\n1. Exercise!  When we exercise, our bodies require more energy and our metabolism increases in order to supply it\n\n2. Increase your lean muscle mass by doing weight training.  The addition of muscle mass on an individual will cause an increase in the number of calories that are utilized at rest.\n\n3. Eat regularly just smaller portions.  An ideal diet would be 3 healthy meals with healthy snacks in between.  It's good to take in around 1500-2200 calories a day for women, and 1800-2500 a day for men depending on your Age, Weight, and Energy needs. The idea is to eat frequently to prevent hunger pangs, and to keep your energy levels consistent which in turn will increase and speed up your metabolism.
605959
The SAFER way to gain weight is to eat slightly larger porportions of the food you eat now. By increasing your calorie intake, you will gain some weight, but not a lot like eating a bunch of junk food and sitting around will do.