My exercise Habit.

     Hi guys.... i planned my diet and will start my official diet and exercise from Monday. According to my doctor, everyone should take 3 meals per day. So, morning breakfast will be something light like bread and coffee, lunch will be small amount of rice with vegetables and my dinner will be oats meal. The doctor also suggest me to have at least 1.8 liters to 2 liters per day. 

       For the exercise part, I planned to do exercise everyday for maximum  2 hours. Normally when I exercise for 30 minutes, I can burn around 30 - 40 calories. For 1 day, with my life at college, traveling and my house work also burn 50 - 60 calories. My aim for 1 day to burn at least 200 - 250 calories.

Below is the schedule to lose weight. The calories amount that I should reduce every week.

Week	Calories (per day)	Weight (kg)
-	2388	90
1	-184	87.67
2	-216	85.33
3	-248	83
4	-280	80.67
5	-312	78.33
6	-345	76
7	-377	73.67
8	-409	71.33

Taken from ( http://www.healthyweightforum.org/eng/calculators/calories-required/ )

A balanced diet.

 

A balanced diet must contain carbohydrate, protein, fat, vitamins, mineral salts and fibre. It must contain these things in the correct proportions.

1. Carbohydrates: these provide a source of energy.
2. Proteins: these provide a source of materials for growth and repair.
3. Fats: these provide a source of energy and contain fat soluble vitamins.
4. Vitamins: these are required in very small quantities to keep you healthy.
5. Mineral Salts: these are required for healthy teeth, bones, muscles etc..
6. Fibre: this is required to help your intestines function correctly; it is not digested.
7. Balanced Diets: we must have the above items in the correct proportions.
   
   
   

   A balanced diet plan is a way to get healthy, lose weight and stay fit. This diet ensure that you have all the nutrients available for your body needs. Processes and function. A proper balance will get and keep you healthy as well as allow you to lose any excess weight and keep it off.

    
   

How to get more exercise.

How to get more exercise Getting started…

1. Schedule a regular time throughout the week for physical activity.
2. Take turns selecting an activity for the family to do as a group each week.
3. Start a log of daily fitness activities for each family member.
4. Adapt all activities to suit those with special needs and preferences.
5. Help everyone to find something active that makes them feel successful.

6. Designate indoor and outdoor play areas where rolling, climbing, jumping, and tumbling are allowed.
7. Buy toys or equipment that promote physical activity.
8. Select fitness-oriented gifts with the recipient’s skills and interests in mind.
9. Limit time spent watching television programs, videotapes, and playing computer games.
10. Use physical activity rather than food as a reward (e.g. family goes in-line skating).
11. Include grandparents, other relatives, and friends whenever possible.
12. Emphasize the importance of having fun and learning; avoid a push “to win”.
13. Get off the couch and change the channel manually — or better yet, turn it off!
14. Spend as much time outdoors as possible.

( Taken from www.fitnesstipsforlife.com )

Introduction

Weight loss can be such a struggle that we start thinking we have to do something drastic to see results – diets, pills or those weird fitness gadgets that promise instant success. Losing weight isn’t a mysterious process. It is a simple matter of burning more calories than you eat.

            To lose one pound of fat, approximately we should burn 3500 calories over and above what you already burn doing daily activities. That sounds like a lot of calories and you certainly could not want to try to burn 3500 calories in one day. However, by taking step by step, we can determine what we need to do each day to burn out these extra calories.

            There are few ways to maintain our body weight. Exercise and balance food intake is one of the best ways to lose weight. These ways have no site effect as when we consume diet pills, any diet product or starving. 

Losing weight is the only and most important thing ever that I should do long ago. I tried few times before and it will end up for few days and I will start my routine as usual. I realize this happens because lack of discipline and determination. Even I feel sad for myself; sometimes I cannot help myself from stopping my eating habits. Sometimes I do eat late night while watching TV. My mother always scolds me for doing this. But as usual I will repeat again and again.

            Health Psychology makes way for me to achieve my goals. Currently I am 90Kg and my goal for this whole 6 to 7 weeks will be become 70Kg. I am starting with my balance diet plan and also 2 to 3 hours exercise everyday. I want to lose weight in healthy ways and not with diet pills or starving. I will update my achievement every week and I really hope everyone will give comment and also tips to help me achieve my goals.