How to lose weight

No Pain No Gain

People are continuously looking to reduce their weight, get into better shape and eat healthier. Yet even though Americans spend billions of dollars on diets and health clubs, most still report that they aren't achieving their goals.

The reasons are simple. Distractions like work and family, plus daily temptations to snack or skip a workout make it easy to fall off an exercise and eating procedure. Because of that, many people seek out personal fitness trainers to design customized programs so that they stay on track; this strategy can make all the difference between success and failure.

Method 1 : Try the water diet

This diet involves drinking a daily total of about 64 fluid ounces (8 cups) of cold water, at regular intervals throughout the day. Drink a glass of water before each meal to suppress your appetite. Doing this will help you get into the habit of limiting the portions of food you consume during each meal. By drinking water, you will feel full before a meal, thus helping you consume less calories.

Keep in mind that this is not a water only diet. Water-only diets can actually be quite dangerous if done for too long a period of time. Your body needs nutrients to stay healthy and maintain a strong metabolism. If you drink only water for more than a couple of days, when you start eating again you run the risk of gaining even more weight because your metabolism will have slowed immensely.

TIPS

When you feel hungry drink water first some times our body's say we are hungry but we are just thirsty.

Take walks around the park at least twice a week.

Don`t eat fatty foods. And it also doesn't help to sit around and watch TV all day.

Do replace some of your meals with water.

Drink a whole glass go water before and after meals.

Method 2: Develop a healthy and personalized meal plan

Choose meals that have a healthy balance of vegetables, fruits, whole grains, low-fat dairy, and lean proteins. A typical dinner plate should be filled with half vegetables or fruits, half whole grains and lean protein. Planning your meals in advance can help you limit your caloric intake and keep more nutritious foods on your plate. If you need help coming up with a plan, there are many healthy meal plans you can follow or get ideas from that have been deemed healthy by nutritionists.

Method 3 : Keep a food dairy

Write down every meal, snack, and drink you consume as well as the approximate quantities for an entire week. Writing down what you consume actually helps us to remain mindful of what we put into our bodies and acts as a motivator to stay healthy. If you can, write down the number of calories that go along with each meal or snack you eat.

Don’t forget to include coffee mix-ins, condiments, and other additions to your daily diet.

Method 4: Identify your food triggers and plan accordingly.

Food triggers are the activities we do that make us want to snack. For some people, its sitting down to watch a movie at night; for others, its studying late at night. If you know your food triggers, you can plan for them--fill your house with healthy snacks or have them on hand.

If you don’t purchase the unhealthy foods that you love to snack on, you will be less likely to sabotage your diet.

Method5 :Exercising to Lose Weight

Weight loss comes down to this simple fact: you will lose weight if you burn more calories than you consume each day. Any weight-loss plan should include both eating right and exercising. Creating an exercise regimen and making small changes to activity level each day can start making an impact on your weight within as little as a week.