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Weight loss should be approached in different ways, depending on how much weight you’re attempting to lose. Here’s some guidance from FITTODO!

Lose 10 Pounds

Losing 10 pounds or less is easy with some simple healthy adjustments to your normal diet and exercise routines.

Do not go on a fad diet, or you will gain the weight back once you start eating regularly again. Fad diets are quick fixes. You may see results sooner, but they won’t be lasting and it’s easy to gain all the weight and more back once you return to your normal diet. Make lifestyle changes that can still be sustained and altered over time. Eat your three meals per day, but cut down on the portion size or substitute foods for lower calorie alternatives. Be sure to include fiber from fruits and vegetables at each meal, and incorporate lean protein from baked chicken and steamed fish to support lean muscles!

Drink lots of water to speed up your metabolism and keep you hydrated while you exercise. 15-30 minutes of cardio exercise at least twice a week can assist you in losing five pounds rather quickly! 

Lose 10-25 Pounds

If you start making changes now, by this time next year you can easily have lost between 10 to 25 pounds!

You don’t have to give up bread or bagels to lose weight – all protein diets are usually not sustainable and can do damage to your body if maintained over long periods of time. Incorporate whole grains into your meals and enjoy them plain, without cream cheese or butter. If you feel the need for a condiment, all natural jelly or organic peanut butter are delicious options! 

Ditch the creamy salad dressings – even the “Low-fat” or “Fat-Free” – for oil and red wine vinegar, or a twist of fresh lemon! Salsa is another yummy and healthy alternative to creamy dressings and ups your veggie intake. 

Eat fresh food instead of canned – they have more vitamins and nutrients (even frozen fruits have more than canned), and also don’t contain the sodium canned goods normally possess. Excess sodium can make you retain water and feel bloated and sluggish!

Fill up on fruits and raw vegetables (fresh or frozen, not canned). You’ll get the needed fiber in your diet, a quick fix for your sweet tooth, and the enzymes in these foods will flush fat. Additionally, fruits and vegetables are filling and low calorie! 

Find an exercise routine that works for you and that you will stick with. Be sure to mix things up so you don’t stagnate or become bored, and make it a point to exercise on a regular basis! 

Lose 25-50 Pounds

Losing between 25 and 50 pounds requires a lot of dedication, but it can be done! Instead of becoming overwhelmed by saying you have to lose 30 or 50 pounds, start small – you’ll accomplish your goals with less stress by saying, “I have to lose 10 pounds” and taking it one step at a time.

healthy weight loss is one to two pounds per week, so losing 50 pounds can take as long as a year. Do not fall victim to fad diets that promise you more than that – your weight loss will not be sustained over time and you run the risk of gaining even more weight back than where you started.

If may be wise to consult a nutritionist or physician before starting a weight loss or exercise program, as they can provide meal and exercise plans tailored to your body type and other individual factors. 

Remember to stick to whole and natural foods, lean meats and plenty of fruits and vegetables, preferably fresh or frozen. Eat three meals per day and be sure to snack healthily in between to keep yourself bingeing on unhealthy foods. You may even want to space our your meals to 5-6 smaller ones a day to keep your metabolism roaring. Drink at least 8 glasses of water a day to stay hydrated and flush our your system! When dining out, try to choose healthier restaurants or plan your meal ahead of time so you stick with the best choices.

Lose above 50 Pounds

Losing 50 pounds or more can be overwhelming, but set small goals for yourself and you will see results. 10 pounds at a time seems quite a bit more manageable and is easily attainable, which will keep your motivation level high! 

You can plan on losing between one to two pounds per week with a diet and exercise program. It’s ideal to consult a nutritionist or physician before you begin your weight loss journey to obtain necessary guidance and professional expertise. If you’ve never exercised before, start slowly and be sure to take note of how you feel – you don’t want to injure yourself and hamper future workouts! 

Address the reason behind your weight gain and make necessary changes. Did you gain weight by dining out a lot or because of emotional reasons? Get to the bottom of your food issues and make positive changes in order to see long-lasting results!

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