There are many types of exercise you can choose from to lose weight fast. Choose the one you like and continue to do so to bring you to success.

Many of us are confusing and may always ask “how long should I exercise to lose weight?” You may calculate the calories you wish to burn a day, and decide the type of exercise and the period you need to perform. Some people may ask “How much water should I drink?” Water intake is important during exercise so you will not be dehydrated while detoxification (sweating) take place.

If you would like to exercise to maintain your body weight, calculate the calories needed to maintain weight below. You may set your goal everyday and continue enjoying delicious food and healthy lifestyle.

Ways to calculate how much calories you need a day.

Male: [66 + 1.38 x Weight (kg) + 5 x Height (cm) – 6.8 x Age] x activities

Female: [655 + 9.6 x Weight (kg) + 1.9 x Height (cm) – 4.7 x Age] x activities

Activities are different for different people. Normally it will range from 1.1 – 1.3. The greater the activities, the higher the figure. 1.1 is for a normal office working lady, and 1.3 is for higher activities people.

List of exercise vs calories burn to lost weight

(Base on 60kg Female, the higher our weight, the higher the burning amount)

Indoor Exercise

Outdoor Exercise

lose weight the healthy way

Below are some weight loss secrets:

1. Lose not more than 2kg in a week
2. Decrease your body weight and body fat at the same time. Body measurement also need to be decrease( WHR/BMI )
3. Make sure that the amount of calories intake per day meets minimum daily energy requirements.
4. Eat more vegetable, fruits, healthy fat like olive oil/canola oil, whole grains etc. Eat less Sugary drinks, processed meat, refined grains (white bread, rice, pasta), red meat, potatoes, salty snacks, butter, sweets, alcohol and high sugar fruits.  Make sure that you follow the eating pyramid. Don’t ignore any food from the pyramid to ensure healthy diets.
5. Consume food supplements like multivitamins to ensure you get enough nutrition your body needs daily.
6. Regular exercise to balance your calories and weight.  Exercise moderately without over doing it or under doing it. Practicing 3 times 60 minutes exercise per week to lose weight quickly.
7. Sleep well, relax and maintain good state of mind.
8. Always remember to forget about numbers and focus on quality while having meal.
9. Must consume balance diet meals every day, not overeating or not eating.

4 Important notes to remember: losing weight the healthy way

1. Well arrange your diet meals.
   • Breakfast – High fiber food like cereal, oat with low fat milk. This can help defecation. Besides, it is also full of nutrition.
   • Lunch – Moderate food with Seafood or meats and vegetables.
   • Dinner – Light food. Consume more vegetables
2. Don’t sit after meal. Stand at least half an hour to make sure your fat does not store in your belly.
3. Stop eating 5 hours before you go to bed. Your body need to rest while you sleeping. All the food will store in your body to become fat while you are sleeping. Eat some boil vegetables or less sugar fruits if you really need it.
4. Don’t eat fewer than 1,200 calories a day without a physician’s supervision.

How to plan your diet meals in the long-run

When evaluating a diet, ask yourself this one question:? “Can I follow this diet for the rest of my life?” If the answer is no, then you will eventually stop following the diet and regain all of the weight you lost…what’s the point of going through all of that just to end up back where you started?

The Back to Basic book is not a temporary diet; rather, it is an eating plan, a way of life. It is a simple guide with practical tips to help you eat healthier and lose weight the right way. Click here for secret that will save you a lot of money and frustration…and stop wasting your money on fad dieting books, diet pills, and other quick-fix weight loss products.

healthy eating

This book will teach you how to keep from getting frustrated with a healthy diet, which will prevent you from feeling the need to give up.

You have to learn to eat smart. Healthy eating start with how you eat and not really a matter of what you eat. Enjoy your food and knowing what you are eating will helps support an overall healthy diet.

Seasoning

Foods are often delicious because it has seasoning. Too much of seasoning will spoil the nutrition of the food.
Extreme Taste
Many people will like to said, I love the sweetness of the cake! Yummy?Do you ever think about the story behind it? How much sugar has you consume together with that piece of cake? How much calories have you taken? Is it too much to store in your body if you are not exercising frequently? Stop eating food that is too extreme in the taste!

Keep Portions Moderate

Cheese is most people lover. Cheese has a lot of nutrition, but too much of cheese will make you constipated easily because it will clog up your system. This is due to the intake of too much salt from the cheese. Remember to take food with rich in fiber if you are consuming cheese frequently. You may ask, how much is consider too much. Just don’t eat it when you are drinking or talking to friends, done it mindfully with a sense of portion control.

Eat with wide range of foods

You should get variety of food a day to balance your diet. A mixture of vegetable, grains, fruits, meat and yogurt will balance your diet. Follow the food pyramid to get the correct portion serving a day.

Calories

Different people needs different amount of calories a day. If you are an OL working 9 to 5 in office, you need less calories compare to worker that exhaust a lot of energy under the sun. It is also depends on your age, sex, weight and physical activities.

Drink More Water

Our body is made up of about 70% of water. Water helps to clean our inner organ to flush away waste products and toxin.