losing weight quicklyis dangerous - fad diets, diet pills, and fasting, starving etc are out. the overnight miracle doensn't exist.
Losing weight- burn more calories than you take in ;- exercise & calories consumed per day, week etc
small things matter too! a spoon less sugar in yhour coffee, better, non at all.
Reducing 500 calories per day from the calories you eat to maintain your weight can help you lose a pound of fat per week
lean meats - chicken and fish - salmon, sardines, and fresh tuna are an excellent source of antioxidants
Start your with yogurt, oatmeal, high-fiber. don't skip breakfast. A healthy breakfast increases your rest metabolic rate earlier in the day
healthy snacks keep metabolic rates
Fruit contains more soluble fiber than vegetables, which slows your body's absorption of carbohydrates, thus releasing energy more slowly, (preventing sugar highs), and keeping you feeling full longer.
Get more fiber - keeps water in your intestines, making your digestive system work more efficiently, may help you feel slimmer, can help prevent stroke and heart disease, ease the effects of diabetes, and may even directly help in weight loss.
Drink plenty of water.
Exercise
High-level aerobic activities.
Moderate aerobic workouts - jogging, brisk walking, cycling, aerobic machines,
30-40 minutes of aerobic exercise at least three or four days per week.
Pump some iron by building muscle and raising metabolism. Hours of aerobic exercise won't lose weight fast because your metabolism drops back to normal fairly quickly after stopping the exercise. However, if you gain muscle, your body's resting metabolism, the amount of calories you burn when you're just sitting still, increases, because muscle requires a lot of calories to maintain.
Consistent weight training to raise the body's metabolism by 15%.
Rest properly that is 24-48 hours between strength training the same muscles, (and taking 1-2 days off from exercising each week); it also means getting enough sleep at night, since sleep deficiency impairs your ability to lose fat.
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