Re: Is this enough to lose weight ?
Okay frankly you are doing it wrong in my personal opinion. I am a heavy set guy. On the BMI level I am obese, but I have lost 15 to 17 kgs in a period of 6 months by doing a few simple things. The first and foremost aspect of your weight loss is:
DON"T STARVE YOURSELF.
If you starve yourself or lower your food intake drastically your body starts to store fat and food for energy. What you need to do so is control what you eat. Now I personally have controlled my diet by removing carbs from my diet by and large. I have a heavy breakfast with bread and/or cereal with some eggs, milk and tea. Since you have not eaten anything for 8 or so hours you seriously need to have a heavy breakfast to give yourself energy. So don’t skip out on breakfast. It should be your heaviest meal of the day.
Second people say have 5 or 6 small meals in the day. That doesn’t always work for everybody. For me it definitely doesn’t. I only have three meals in the day. With tea around 4 or 5 pm. After breakfast your lunch should be your second largest meal of the day. Now as Pakistanis we like to have our salan, roti and god knows what else. If you are going to do that you will have to limit your intake of the food. Take your average amount and cut out a quarter. Then bring it to half of your daily intake. That should sort you out pretty well.
Lastly dinner should be your smallest meal with no real heavy foods. No heavy starches or carbs. No heavy sweets, yougart or milk products. Dinner should also be ideally eaten 2 or 3 hours before you sleep. That way your stomach can digest your food before you sleep and continue the process as your sleep. Usually for my dinner I have nothing but lean meat - chicken or fish and vegetables. No bread or rice.
After food comes your exercise. The aim is to burn the fat in your body so you lose weight but also tone the muscles so you can benefit from stamina and more energy. Now a 3o to 45 minute walk like you are strolling in the park will not give you any real weight loss. However a brisk pace where you cover a set level of kms every time would do so. In my personal case when I walked I would cover 1 Km in 11 minutes. Now its down to 8 minutes. Not great but for my weight pretty adequate. You want to aim for exercise that makes you sweat.
The way I do it is simple: I eat at 7 am. Then at 12:30 and then at 7:30 pm. In between I spend an hour at the gym and if i am in the mood i join the local football game instead of going to the gym. But my aim is a mixture of weight lose and muscle build up.
thank you so much for your valuable sugesstions.. i always try to have a healthy break fast. i never ever skip that.. i think the problem is carbs intake. though i dont consume simple carbs but i do eat bran breads, whole wheat roti etc.. rice is ocassional but whenever its our very own basmati rice.
m trying portion control as well.