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Weight Loss and Diet

1. Will aerobics help to reduce weight?

    Step Aerobics targets legs, hips and gluts. It is an intense calorie-burning exercise. Calories burned during this weight loss exercise depend on speed and step height

2. Why do we need to eat breakfast?

     Breakfast is the most important meal of the day because it helps to refuel your body, gives you energy and is a great opportunity to start your daily activities with a boost of nutrients. A healthy breakfast should contain protein, fiber and calcium. So have a breakfast full of wholegrain, fruits and sprouts.

3. Is cutting down on food intake a healthy way to reduce weight?

     Cutting down food can reduce weight. This not fat loss, but it is muscle loss. Instead of cutting down food, take food for 5 to 7 times in smaller quantities.

4. How much weight is healthy to lose in one month?

     A safe amount is 1 to 1 1/2 pounds per week, which is about 2 to 3 kg per month. This is healthy weight loss. The more you lose weight in a short span; it can weaken your body in future.

5. Can I reduce weight in hands and abs alone?

    Yes, you can reduce weight in hands and abs alone.

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A safe amount is 1 to 1 1/2 pounds per week, which is about 4 to 6 pounds per month.

You might be interested in the following information for weight loss.

Proper diet and exercise can aid in weight loss, as well as keep you healthy. We know you've heard that before - the challenge is to follow through. Others have lost weight by following these simple guidelines, and so can you.

Instructions

STEP 1: Set small, realistic goals. If you have a lot of weight to lose, try for 5 pounds, relax a bit and then go for 5 more.

STEP 2: Start a regular exercise program and stick with it. Don't be afraid of those sweat suits and Lycra pants!

STEP 3: Sneak in extra exercise in addition to your regular program. Park at the far end of the parking lot and walk; take the stairs instead of the elevator.

STEP 4: Eat low-fat, high-fiber foods such as salads and vegetable pastas.

STEP 5: Choose foods that you like. Learn to prepare healthful, low-calorie foods that taste good by checking healthy cook books for new recipes. Eating well doesn't have to mean eating dull.

STEP 6: Eat smaller, more frequent meals; this way, your body starts to increase its metabolism so that calories are burned faster. Also, mini-meals can prevent overeating.

STEP 7: Plan ahead. Keep the fridge stocked with healthful food and you'll be less likely to run out for high-calorie, high-fat junk food.

STEP 8: Keep a food diary. This will help you pinpoint where you can improve your diet.

STEP 9: Once you discover your favorite snack time, be sure to have plenty of healthful options available.

Instructions
  • Lose weight with a friend, or join a support group.
  • Avoid those vending machines by carrying around your own healthful foods and leaving pocket change at home
  • Try oatmeal instead of cornflakes for breakfast - eating oatmeal can help reduce cholesterol levels, and its high fiber content even fills you up for longer.
  • Lose weight gradually - you are more apt to keep it off. A safe amount is 1 to 1 1/2 pounds per week.
  • Consult a doctor to find an exercise program that is best for you.
  • Crash diets can help you lose weight quickly, but most people gain the weight back. Some of these diets are also unhealthy and dangerous. If you choose to go with a specific diet plan, choose one that is medically credible.
  • If you have any questions or concerns, contact a physician or other health care professional before engaging in any activity related to health and diet. This information is not intended to be a substitute for professional medical advice or treatment

How to Use Exercise to Help You Lose Weight

Select an exercise regimen that is appropriate for you. Choose activities that you like, exercise at convenient times of the day, and have a variety of exercises to chose from to avoid getting bored.

Familiarize yourself with the benefits and potential risks of the exercises you are considering. You will want to know approximately how many calories are being expended, what muscle groups are being used, and how long you should perform the exercises.

Spend most of your time on regular aerobic exercises. Remember that regularly exercising is best for weight loss and maintaining a healthy weight. You can burn many calories in doing aerobic exercise 4-7 days per week, and you will continue to increase your metabolism even after training, by doing strength training exercises 2-3 times per week

Do include strength training exercise, as well. Building muscle mass is important - especially since dieting can cause loss of muscle mass. Muscles burn more calories than fat over the long term, so consider strength training to be an investment in long-term weight maintenance.

Work up to exercising at least 30 to 45 minutes per day, 4 or 5 days per week. Depending on your level of fitness, you may want to work up to that gradually. Lesser amounts of exercise are adequate if your goal is longevity or a healthy body and mind. If your goal is to lose weight, you need to work towards exercising most days.

Know approximately how many calories you are burning. Many exercise machines give approximations and you can find lists of estimates online. Those numbers are never going to be exactly correct, but you never really know how many calories you are consuming either, so consider it an estimate.

Avoid eating extra snacks or treats and telling yourself "it's ok, I exercised earlier" if your goal is to lose weight.It is much easier to eat 200 calories than to burn it off with exercise. A small snack could negate the entire workout.

Put your all into whatever exercises you choose. You can sluggishly make it through any exercise routine, but if you put a lot of energy into it you will burn a lot more calories.

Continue to challenge yourself. If your exercise routine is feeling, well, routine, then it is time to shake it up a bit. Try increasing the intensity, duration, or try some new exercises.

Include more natural activity in your daily life. Walk a little extra; don't take the short cuts; find excuses to move. Fidget in your chair. Park further from the door. Take the stairs. Don't count this towards your total exercise time, but consider it little bonus fat blasts.

Remember to stretch after your workout, and stop if you feel pain. Talk to your doctor if you have any reason to be concerned about exercising.

Try to get a balance game or something. When doing yoga and some forms of aerobics, balance is key.

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