3 Responses to “Help me reduce my bmi. tell me the fastest way? How to stop binge eating?”

1. hi on June 18th, 2007 3:45 am

   Always Think Fit:

   First step in exercise is to always Think FIT. To make physical improvements, you need to work your body harder than usual. This is referred to as the overload principle. As your body becomes more conditioned, you need to increase the frequency, intensity, or time of your workouts in order to continue improving your fitness level

   Choosing an Exercise:
   The best exercise is an activity that you enjoy enough to really pursue enthusiastically.
   •Indoor (Facility) Activities: If the treadmill, stairmaster, rowing machine or stationery cycle doesn't excite you, sample some group activities that strike your fancy. Participate in a group cycling class, beat stress with yoga, find balance with martial arts, stay cool with indoor swimming, or kick some you-know-what with boxaerobics.

   1. Change your eating habits (i.e. start eating smaller portions of food) before if you ate a full plate of food try eating 2/3 of a plate instead.
   2.
   o Substitute aspartame for sugar
   o Try eating 3 or 4 smaller meals during the day rather than 2 large ones
   o Eat your main large meal at midday with the other meals much smaller in content
   o Don't eat heavy meals late in the evening as the body wont have time to digest it so it ends up stored as fat in your body.
   o Balance your meals out during the day so in one day you have a mix of protein, carbohydrate and vitamins
   o Drink lots of water during the day and before, during and after exercise, you should drink at least 8 big glasses of water per 24 hours
   o Drink alcohol in moderation
   o Stop smoking if you smoke or cut down
   o Eat more fibre i.e. pulses grains nuts, pasta, brown rice, cereals, fresh fruit
   o Eat more vegetables as part of your diet
   o Eat less dairy products or choose those with less fat content i.e. cottage cheese
   o Try steaming or poaching food instead of frying it, frying adds calories by the bucketful
   o Cut down on Red meat and eat more lean or better still chicken and fish instead
   o Use low fat oils in cooking i.e. sunflower, corn or Mazola
   o Cut down on your salt intake, there are hidden salts even in tinned foods
   o Try substituting carrots or fresh fruit instead of biscuits and sweetmeat when you have a craving for something in between meals.
   o Drink semi or skimmed milk as opposed to full cream
   Simply choose a diet which is low in fat and cholesterol, moderate in sugar and salt and high in fibre but at the same time has a variety of everything thus making it a balanced diet.

   Calculate your BMR!!!!
   BMR means Basal Metabolic Rate.It is used to estimate how many calories you should consume.By using a simple formula called the Harris-Benedict principle, you can assess your BMR.
   Your BMR is the amount of energy your body needs to function.Then, to lose weight, you'll need to cut calories or burn extra calories and shoot for a level lower than the results you get with this formula.
   We use about 60 percent of the calories we consume each day for basic bodily functions such as breathing.Other factors that influence your BMR are height, weight, age and sex.
   Step One : Calculate your BMR with the following formula:
   •Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
   •Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
   Step two : In order to incorporate activity into your daily caloric needs, do the following calculation:
   •If you are sedentary : BMR x 1.2
   •If you are lightly active: BMR x 1.375
   •If you are moderately active (You exercise most days a week.): BMR x 1.55
   •If you are very active (You exercise daily.): BMR x 1.725
   •If you are extra active (You do hard labor or are in athletic training.): BMR x 1.9
   Create a Calorie Deficit:
   In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back your calorie intake a little bit at a time.
   Every 3,500 calories is equivalent to 1 pound.
   If you cut back 500 calories a day, you will lose 1 pound per week.
   If you exercise to burn off 500 calories a day you will also lose 1 pound per week.
   Ideally, you should do a combination of both, (e.g. cut back 250 calories; burn an extra 250 calories).

   How to regain control of your eating habits
   Though strong emotions can trigger cravings for food, you can take steps to control those cravings. To help stop emotional eating, try these suggestions:
   •Learn to recognize true hunger. Is your hunger physical or emotional? If you ate just a few hours ago and don't have a rumbling stomach, you're probably not really hungry. Give the craving a few minutes to pass.
   •Know your triggers. For the next several days, write down what you eat, how much you eat, when you eat, how you're feeling when you eat and how hungry you are. Over time, you may see patterns emerge that reveal negative eating patterns and triggers to avoid.
   •Look elsewhere for comfort. Instead of unwrapping a candy bar, take a walk, treat yourself to a movie, listen to music, read or call a friend. If you think that stress relating to a particular event is nudging you toward the refrigerator, try talking to someone about it to distract yourself. Plan enjoyable events for yourself.
   •Don't keep unhealthy foods around. Avoid having an abundance of high-calorie comfort foods in the house. If you feel hungry or blue, postpone the shopping trip for a few hours so that these feelings don't influence your decisions at the store.
   •Snack healthy. If you feel the urge to eat between meals, choose a low-fat, low-calorie food, such as fresh fruit, vegetables with fat-free dip or unbuttered popcorn. Or test low-fat, lower calorie versions of your favorite foods to see if they satisfy your craving.
   •Eat a balanced diet. If you're not getting enough calories to meet your energy needs, you may be more likely to give in to emotional eating. Try to eat at fairly regular times. Include foods from the basic groups in your meals. Emphasize whole grains, vegetables and fruits, as well as low-fat dairy products and lean protein sources. When you fill up on the basics, you're more likely to feel fuller, longer.
   •Exercise regularly and get adequate rest. Your mood is more manageable and your body can more effectively fight stress when it's fit and well rested.

   For more useful information go to
   read the following articles
   References :
   http://informationquest.blogspot.com/2006/12/always-think-fit-first-step-in-exercise.html
   http://informationquest.blogspot.com/2006/12/what-is-your-bmr.html
   http://informationquest.blogspot.com/2007/04/secret-to-fast-metabolism.html
   http://informationquest.blogspot.com/2007/05/physical-activity-in-your-daily-life.html
   http://informationquest.blogspot.com/2007/06/exercise-ratings.html

2. Nikkers on June 18th, 2007 3:46 am

   http://answers.yahoo.com/search/search_result;_ylt=AgZF4XBL_OtT__kpOo4hxL_sxQt.?p=how+to+lose+weight
   References :

3. rinoao on June 18th, 2007 4:01 am

   You are going to kill yourself if u keep on bingeing.
   You are overweight. But that doesn't mean to be overweight u got to abuse your own body and eat all the unhealthy food.

   Get real.U exercise already for 2 weeks; well pounds don't just go away in 2 weeks so easily.
   After the exercise, u have probably burnt off the minor percentage of calories.
   By exercising, you are strengthening your muscles and bones. So you will realise that instead of seeing some kilos off the scales, you will notice extra 1 kilo or so.Coz u r building body mass. You shouldn't fret.Those are good body mass.

   Don't be influence by TV Commercials or Newspaper Ads about fast slimming. It's crap coz u still will be needing lots of will power to stay slim. So why not try to hard and permanent way of being thin.

   Being thin is not easy. But firstly u got to start telling yourself that and get REAL.
   It takes time.
   You will need to exercise at least 5 times a week for 1 to 2 hours.
   You will also need to throw away all the unhealthy food that you have at home. No fried, sweet, oily food.
   Don't visit the supermarket so often or you will be tempted to buy junk foods.
   DON'T STARVE yourself coz u will be eating more eventually.
   Breakfast is very important.
   Try to eat more soupy food.It will make you feel fuller.
   Try not to look in the mirror so often and comparing yourself with other thin pple that you know.Coz you will feel depressedand end up eating more.

   When you think of food. Close your eyes and take slow, deep breathe. Write our thoughts in a book.Keep a diary coz it helps to keep your mind off food.

   After trying all this, you will be losing at least 1 kilo in 2 months.
   Be patient. YOu are the one in CONTROL of your body!
   References :

Leave a Reply