If you want to loose your weight and fat than get ready for run.

People who can’t run they can do simple exercise of lifting weight. Some people are believed that with lifting of weight just our muscles build but it is not true. If we do systematic exercise of lifting weight than our 650 muscles get proper exercise of our body. For exercise we have to purchase very expensive things, but there is no need to buy such things. Generally all these things are available in our house.

At the result of exercise the patient of Diabetes got some release. With the lifting of weight, body’s metabolic rate increase, so body’s additional glucose stays in control.  At the result there’s a benefit in blood pressure and blood sugar for long period of time.

Stop the Melting of bones

The disease found in most of the woman is Osteoporosis in which our body’s bones are melting, they got soft, and so possibility of facture becomes more.If you did exercise of lifting weight, than your bones and muscles of hand, leg and joints got stronger. As result, the disease of Osteoporosis which is more in old age is stop.

Mood swings

If you are sad so you have to exercises of lifting weight so your negative thought release out of your mind. that‘s why your mood becomes good and new freshness comes.

Body Toning

With lifting of weight additional fat of your body remove. The layer of additional fats removes. You got new look. Digestion system becomes speedy, so if you take good food, combination of both give beautiful
body shape.

Step by Step

Going step by step is beneficial to weight lifting exercise. If you lift heavy weight, you got low back ain.15-20 days lift light weight and after that slowly add some more weight.  Do exercise which make your muscles strong. It must be regularity in exercise.

Diet Chart for Loss

Those who are not weighing more than 20% than the ideal weight (see Weight chart) need not count the calories. For them a proper diet (See Fat loss diet) with regular workout is enough to keep them fit and healthy. But for those who are weighing 20% more than the ideal weight need to follow a strict diet plan and routine workout.

Those who lead a sedentary life or lack physical activities in their daily routine need not to exercise more than 800 to 900 calories per day or 1000 to 1200 calories per day in case of those who are engaged in manual jobs. Those who follow this diet plan can hope to reduce about 4 to 12 pounds (2 to 5 kg) in about a month’s time.

Those who are weighing 30% more than the ideal weight should eat the food with a lesser amount of calories than suggested above. Similarly, those whose weight are not reducing even after taking the suggested diet, it is obvious that they should impose a further cut in their diet.

Ideal Weight Table

The following table is a guide to a healthy weight range for each height and gender. The table does not take into consideration your age or your frame size. A person with a petite physique ought to aim for an ideal weight at the lower end of the range. A person of the same height but with a larger frame could quite satisfactorily weigh in at the top of the range.

Height		Men		Women
Feet & Inches	Metres	Kg	lbs	Kg	lbs
4' 7"	1.40	...	...	40 - 53	88 - 116
4' 9"	1.45	...	...	42 - 54	92 - 119
4' 11"	1.50	...	...	43 - 55	94 - 121
4' 11½"	1.52	...	...	44 - 56	97 - 123
5' ½"	1.54	...	...	44 - 57	97 - 125
5' 1"	1.56	...	...	45 - 58	99 - 128
5' 2"	1.58	51 - 64	112 - 141	46 - 59	101 - 130
5' 2½"	1.60	52 - 65	114 - 143	48 - 61	105 - 134
5' 3½"	1.62	53 - 66	116 - 145	49 - 62	108 - 136
5' 4½"	1.64	54 - 67	119 - 147	50 - 64	110 - 141
5' 5"	1.66	55 - 69	121 - 152	51 - 65	112 - 143
5' 6"	1.68	56 - 71	123 - 156	52 - 66	114 - 145
5' 6½"	1.70	58 - 73	127 - 161	53 - 67	117 - 147
5' 7½"	1.72	59 - 74	130 - 163	55 - 69	121 - 152
5' 8½"	1.74	60 - 75	132 - 165	56 - 70	123 - 154
5' 9"	1.76	62 - 77	136 - 169	58 - 72	128 - 158
5' 10"	1.78	64 - 79	141 - 174	59 - 74	130 - 163
5' 10½"	1.80	65 - 80	143 - 176	...	...
5' 11½"	1.82	66 - 82	145 - 180	...	...
6' 0"	1.84	67 - 84	147 - 185	...	...
6' 1"	1.86	69 - 86	152 - 189	...	...
6' 2"	1.88	71 - 88	156 - 194	...	...
6' 2½"	1.90	73 - 90	161 - 198	...	...
6' 3½"	1.92	75 - 93	165 - 205	...	...

Given below are different diet plans for weight loss:

Diet plan providing 600 calories per day

Diet plan providing 800 calories per day

Diet plan providing 1000 calories per day

Diet plan providing 1200 calories per day

Many cases are recorded wherein no adverse effect is noticed even when persons subsisted on a 400 to 450 calories diet. However, such a drastic cut in the diet should be tried only in a hospital under proper medical supervision. Those who subsist on such a low calorie diet should take vitamins and minerals in the synthetic form.

Note: If a person undertakes too rapid a weight loss program, he may become victim of complaints like anemia, uneasiness, giddiness, etc. Those who reduce their weight at a miraculous pace generally find that the vitamin and mineral depots in their body are fast depleted.

Those who are suffering from heart disease, diabetes or high blood pressure are commonly advised to reduce their weight. But such people should never undertake a speedy weight loss program. We must bear in mind that the weight loss program should be sensible with steady pace.

Diet Chart of Weight Loss

Diet for Weight Loss

According to your height your ideal body should not be more than 47-48 kg. That means you need to lose the extra 17-18 kg which you have gained. Don’t aim to lose all this weight in a time span of just 30 days. It might be possible but it is not advisable. Try to lose 1kg per week that makes to 4 kg per month.  Remember weigh loss is a gradual process where diet and exercise goes hand in hand, stress on any one aspect will lead you no where, leaving you with a feeling of discouragement.

Follow these simple tips to lose weight –

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• Eat small meals at frequent intervals. Avoiding both starving and binging. Eat slowly, that gives our body time to tell us that it is full before we've eaten more than we need.
• Avoid simple sugars and processed carbohydrates. Choose whole cereals or whole wheat products and avoid white flour and its products as far as possible. Eat healthy, mostly unprocessed foods, including fruit, vegetables, whole grains, legumes, and limited amounts of lean animal protein. This also includes fiber in your diet which makes you feel full soon and also moves fat through our digestive system faster so that less of it is absorbed.
• Consume at least 8-9 servings of fruits and vegetables including 1 green leafy vegetable daily.
• Eating salads is a healthy option, but don’t replace your meals only with salads, and be careful with salad dressings, mayonnaise, and other condiments that are high in fat content. They greatly increase the calorie count and can negate the healthy aspects of a meal.
• Avoid too much of deep fried, oily or fried foods. Include good proteins in the form of pulses, sprouts, milk, eggs, fish, and lean meats or de skinned chicken.
• The most important nutrient that is always forgotten is water. Drink sufficient water daily to keep yourself well hydrated.
• Keep in mind ‘fat free’ or ‘sugar free’ products do not mean calorie free. Make sure to read the food labels before any food item you consume. Be an aware customer.
• Physical activity or exercise is a very important criterion to remain fit and lose weight. Just a simple brisk walk for 40-45 minutes or stretching exercises for lower body will help. Exercise makes it possible to create a calorie deficit and lose weight without starving your body and slowing your metabolism.

Diet for Weight Loss