diet

calorie counting where u eat a meal about every 3hrs that up to a predetermined calorie intake for that day.
that way u can eat the food u like & eating every 3hrs will keep ur blood sugar from dropping enough that u will binge.
i've been doing it for 5 months. never eat til im full & l have gotten use to feeling a little hungry between meals.
i want to lose weight more than l want to eat more. now i'm not even interested in eating til i'm full.
some weeks l eat 1200 cals per day & some weeks my calories per day will be about 2000( when im riding my bike about 80miles a week)

Try eating only fresh fruit and vegetables for a while and eliminate all junk food especially tea,coffee,milk,dairy products,alcohol and,yes. confectioneries.
Mixed and roasted peanuts can replace any junk food.
Drink plenty of water and fresh fruit juices that do not contain sugar or artificial additives.
Get plenty of exercise if you want to lose and maintain a balanced diet.

There is only ONE WAY to lose fat - & that is to create a calorie deficit. However, there r two ways to create a calorie deficit - one is to decrease ur food intake so u r eating less than u burn, the other is to increase ur exercise & activity so u r burning more than u eat.

Of the two ways to create a calorie deficit, burning the fat is far superior to starving it. You see, cutting calories too much causes weight loss at first, but it also causes muscle loss & it eventually leads to a decrease in metabolism, so the weight loss stops. This is very common on conventional diets, right? You lose weight in the beginning, but then u hit a plateau that u just can not break through. Cutting calories even more at this point only digs u even into a deeper ''metabolic hole.''

Eating more of the right foods (up to a certain point) actually increases ur metabolic ''heat'' like putting wood on a fire. Food is energy; food is fuel, & it produces (metabolic) heat.

Exercise burns calories & creates a calorie deficit, but the real advantage of exercise over diet is that exercise increases ur metabolism, dieting slows it down. Exercise also has major health benefits, while starvation can only create health problems.

So if u eat more (healthy foods) & exercise more, u get a double increase in metabolism. If u eat less & exercise less u get a double decrease in metabolism. That makes complete sense does not it?

The IDEAL exercise program for fat loss has a combination of cardiovascular (aerobic) training & strength training. But ultimately, you're not likely to stick with exercise long term unless u choose activities u enjoy - so pick something u enjoy, even if it does not follow the guidelines of ''traditional'' fat loss programs. It is better to do something than nothing, & all exercise counts.

Some people may have orthopedic problems which limit the type of exercise they can do. But nearly everyone can walk. So if u can walk, then walk. And almost everyone can do some type of strength training. Instead of focusing on what u can not do or what u do not like to do, direct ur attention to what u CAN do & what u would like to do.

Maybe u do not like being couped up inside all the time. Maybe you'd prefer hiking or jogging outside. Or maybe boxing or martial arts sounds cool to you. Maybe u like basketball or tennis. Maybe you'd enjoy classes, or yoga or pilates. Your options r nearly unlimited, but u have to do something or ur body will begin to deteriorate.

As u increase ur lean muscle mass, u will also get a permanent increase in ur resting metabolic rate. Muscle is what drives ur metabolism, keeps u young & makes u look more physically attractive. Others will notice how good u look, & u will feel better about yourself too. Yes, u may lose weight from diet alone, but you're likely to end up a ''skinny fat person'' with a slow metabolism & very little lean body mass (not to mention, u will probably gain back all the fat)

Last, but not least, be careful what u say to yourself over & over because that tends to program ur subconscious mind & create ur self image. If you've been repeating to yourself for years, '' l am not big on exercise'' or '' l am not an exercise person that eventually becomes a part of ur identity. You always tend to behave in alignment with ur identity in order to stay ''true to yourself.''

Maybe when u look in the mirror after just a few weeks & see ur body start to change u will begin to like enjoy exercise a LOT. It can get addictive, u know. The endorphins that r released when u exercise r like opiates. Ever hear of ''runners HIGH?'' Ever hear of an ''exercise addict?'' What would YOU rather be hooked on? Forget about popping pills, Your body is the most exquisite pharmacy on the planet. Exercise is a better fat burner, health creator, energy producer & anti-depressant than any man-made drug will EVER be. Exercise can be fun & FEEL GOOD too.

Human beings were meant to move. Bodies do not lose their function by being used too much & ''wearing out they lose their function by not being used enough & ''rusting out.'' So if the positive benefits of exercise do not motivate u enough, then just picture yourself 10, 20 years from now & imagine what will happen to u if u DON'T start exercising today.

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l hope this is beneficial to u reaching ur goals!