At its most basic weight loss is all down to your daily calorie intake. If you eat less calories then your body needs you will lose weight. In this regard exercise just means you can eat more food then you could without exercise. If youâ??ve no interest in exercise you just need to track your calories, and aim for between 500-1000 calories below your daily maintenance level.
You can track your calories, and calculate your daily calorie requirements on one of the following sites:
http://www.livestrong.com/myplate/
http://www.sparkpeople.com/
http://www.calorieking.com.au/
Iâ??d strongly advise you do so to begin with as itâ??ll give you a greater understanding of how many calories different foods have. It might surprise you how many calories foods that people consider to be healthy and ideal for weight loss actually have. For example, 100g of uncooked pasta, which is about a handful, is around 250-350 calories.
These basic steps should be enough to get you started with your weight loss, but if you want to fine tune your diet a bit thereâ??s more you can do. The main thing you can do is reduce the amount of carbohydrates in your diet. Carbohydrates are found in foods like pasta, bread, starchy vegetables, rice, sugar, and other foods that make up a big part of the modern diet.
The problem with carbohydrates is that when you eat them your body produces insulin, and insulin plays a major role in the production and storage of fat. If you combine fat and carbohydrates in a meal then you are providing the body with everything it needs to store as much fat as possible.
Ideally you should aim for your calories to come from 40% protein, 40% fat, and 20% carbohydrates. The level of fat might seem high, but you need to remember that dietary fat is not the same as the fat in your body. When you eat fat itâ??s broken down and used immediately to provide energy to the body, and only stored when you are either consuming a lot of carbohydrates, or eating more calories than your body needs. If you are on a diet this wonâ??t be a problem. You can eat whatever you like as long as you stick to this nutrition split.
The following is a list of high carbohydrate foods to avoid:
http://www.buzzle.com/articles/list-of-high-carbohydrate-foods.html
And hereâ??s high protein food:
http://commonsensehealth.com/Diet-and-Nutrition/List_of_High_Protein_Foods.shtml
Next, exercise. You donâ??t need to exercise, but itâ??ll help you get fitter and improve your body shape. Iâ??d recommend regular cardio exercise, such as jogging, or jumping rope, but high intensity stuff like Zumba will do as well, and if you enjoy it thatâ??s even better.
Iâ??d recommend 3 sessions of cardio exercise a week at a minimum, and if you are going to start jogging then Iâ??d recommend the Couch to 5k plan, which is ideal for beginners :
http://www.coolrunning.com/engine/2/2_3/181.shtml
If you want a great body shape you should aim to go to the gym 3 alternate days a week, and remember the key to building muscle is doing a few sets of a low number of reps at the highest weight you can manage. People who pick up tiny weights and lift them 250 times are basically doing very inefficient cardio exercise that doesn’t do anything to build muscle.
Toning is just reducing body fat and increasing muscle mass. Anything that suggests you can â??toneâ? by doing some light weight exercise lots of time is really taking a very inefficient route to improving the shape of your body.
With weight lifting it depends whether or not you have access to a gym. If you do I suggest you follow a plan like Starting Strength, the wiki of which is full of very useful information : http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki
The actual programme is here : http://www.startingstrength.net/workouts/
If you don’t have gym access read Brain over Brawn, a free ebook, which contains lot’s of useful information about dieting and weight loss : http://brainoverbrawn.com/get-the-book/
I highly recommend you read it regardless of your plans, as it will educate you on what is required to lose weight.
With a calorie controlled diet youâ??ll lose weight, with added cardio youâ??ll get fit, and with weight lifting youâ??ll look great, but how much you are prepared to do is up to you.
yay !! But I got the flu yesterday and I was feeling terrible my parents say its because I havent been eating well. But guess what they are sick and got me sick 
ughhhhhh since no one could cook they decided to buy whoppers and i ate one with french fries they told me to eat it cause I havent been eating good so i ate it , hopefully I can go back to my diet plan tomorrow again thanks:D oh and in the morning i ate chicken noodles thanks in advance
