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im fat how can I lose weight ?
How to LOSE weight?
First, determine from the information below, what your weight should be. Then set yourself goals of a week, 2 weeks, a month, 3 months, 6 months and a year. As you see yourself meeting your goals it becomes easier. Remember, you didn't gain your weight overnight so don't expect to lose if overnight. Plus, weight lost slowly is more likely to stay off than weight lost in a hurry.
BMI (Body Mass Index) is a measurement of body fat based on height and weight that applies to both men and women between the ages of 18 and 65 years.
BMI Classification
18.5 or less Underweight
18.5 to 24.99 Normal Weight
25 to 29.99 Overweight
30 to 34.99 Obesity (Class 1)
35 to 39.99 Obesity (Class 2)
40 or greater Morbid Obesity
Check out your BMI at the bmi calculator site below to see where you stand.
bmi calculator:
http://www.bmi-calculator.net/
If you need conversion info, 1 kg = 2.2 pounds and 2.54 cm = 1 inch (12 inches = 1 foot) (1 stone = 14 pounds)
Info if you are trying to LOSE weight:
http://www.bmi-calculator.net/treatment/overweight-treatment.php
"How can I Lose 1 pound of body weight per week?"
One pound of body fat is equal to about 3500 calories. So to lose 1 pound of weight per week, you need to eat 500 calories/day LESS than you burn.
But it's not a good idea to lose weight simply by cutting calories. As well as decreasing calories you should increase your daily physical exercise. This helps to burn calories and build more lean tissue which in turn burns more calories.
"What should a minimum calorie intake be?"
As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low.
http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/calorie-intake-to-lose-weight.php
Normal Adult Height-Weight Range Table
http://www.recipehound.com/weight.html
Average Teenager Weight
http://lifestyle.iloveindia.com/lounge/average-teenager-weight-236.html
Check out this link for exercise information:
http://www.fitstep.com/Library/Exercises/Exercises.htm
Another thing that helps to lose weight is to always eat a good breakfast. That helps to jump start your metabolism which helps start burning calories. Also, try to drink 8 eight ounce glasses of water every day. One before every meal (except breakfast) and before all snacks. That helps curb your appetite which helps reduce caloric intake.
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first off calling yourself fat isnt going to help.
think of it this way, "I need to eat healthier to make myself healthy"
you need to make sure you drink a lot of water!!! as much as you possibly can!!
it's good to eat 3-5 servings of whole grain a day
lean meats
eat vegatbles!!! the're actually some that are really tast!
stuff like avocado's & olives are "veggies" that you dont want to eat a lot of.
fruit: 3-5 servings a day
dairy: 3-5 servings (low fat) THIS DOSENT INCLUDE CHOCOLATE MILK!
milk: needs to be low fat
water: 8 glasses (you can put lemon in it or also they have 0cal powder! that taste yummy!!!)
snacks: carrots celery canned fruits cucumber tomatoes 100 calorie packs
meat: lean, and no bigger than the size of you palm (hand palm)
HOPE I HELPED!
this is what I'm doing, and so far it has worked. Eat a vegan meals for 2 out of 3 meals a day. Also snack on a bunch of fruit and veggies instead of junk. Don't eat after the sun goes down. because you are likely to start winding down for the day, and you will digest slower.
Combine that with exercise at least 3 times a week. Just do something fun. get into a sport or something that you like. For me, I jog. you start feeling better in about a week, and then you actually start to lose fat.
You might gain actual pounds cause you're building muscle, but you will start to slim down shortly after. You need the muscle to burn the fat.
Eat healthy, go to the gym, if that doesnt work I have a friend who did quick weight loss and it worked for her...
ohh and excerise for AT LEAST 30 minutes a day!
