If you have an excess weight, how can you lose it?

The healthiest way to lose weight is neither crash diets nor bursts of exercise. The body likes slow changes in terms of food and exercise. Diets that severely restrict calories or the types of food allowed can lead you to be deficient in the nutrients and vitamins that your body needs. These are some tricks to lose weight: First, Set small, realistic goals. If you have a lot of weight to lose, try for 5 pounds, relax a bit and then go for 5 more. Second, Start a regular exercise program and stick with it. Third, sneak in extra exercise in addition to your regular program. Park at the far end of the parking lot and walk; take the stairs instead of the elevator. Forth, eat healthy fats from nuts, seeds and olive oil, and high-fiber foods such as vegetable salads and whole-grain pastas. Fifth, Choose foods that you like. Learn to prepare healthful, low-calorie foods that taste good by checking healthy cook books for new recipes. Sixth, Eat smaller, more frequent meals. This way, your body starts to increase its metabolism so that calories are burned faster. Also, mini-meals can prevent overeating. Seventh, Plan ahead. Keep the fridge stocked with healthful food and you'll be less likely to run out for high-calorie, high-fat junk food. Eighth, determine your favorite snack time and be sure to have plenty of healthful options available when you get hungry. Lastly, keep a food diary. This will help you pinpoint where you can improve your diet.

Nutthida 4EN 020

If I have an excess weight, I will  eat less and exercise more. For instance, if you take in 1,050 to 1,200 calories a day, and exercise for one hour per day, you could lose 3-5 pounds in the first week, or more if you weigh more than 250 pounds. It's very important not to cut calories any further that's dangerous. These are trips for me when I want to lose weight:
-Eat vegetables to help you feel full.
-Drink plenty of water.
-Get tempting foods out of your home.
-Don't skip meals.

Chamaiporn 017 4EN

For me, I have the trip to share you how to loose my weight:
- Sleep early and Wake up early .
- Take a Brisk Walk.
- Do not skip breakfast.
- Eat a balanced lunch.
- Eat Smaller, Frequent Portions.
- Drink a lot of water during the day. Drink a glass of water every 2 hours or so. At least 2 hours between dinner and bedtime.
- Green Tea Helps.
- Do more exercise.

Kullasatree010 4EN

I think the best way is exercise. This is the only safe way to increase the basic metabolic rate, so that you burn more calories per hour every hour of the day and night. You need 20 to 30 minutes of non-stop exercise or work at least 3 times each week. It is not recommend to do more than 45 minutes, or more than 5 times a week. This needs to be hard enough to get your heart rate up; as hard as a good fast walk. Next, Drink lots of water. Water helps to flush your body clean of toxins and fat. Remember you should always have a full water bottle with you and drink it throughout the day, it will take away your hunger and help you from overeating at mealtimes. Give yourself a free day. You must not completely denying yourself of all sweets and snacks while dieting, you may be setting yourself up for disastrous fallout. Allow yourself one day per week where you can have a piece of your favorite dessert or drink or whatever your favorite treat may be. Allowing yourself a little breathing room for just 1 day a week can really help you maintain the correct mindset to stay focused and committed to your weight loss efforts.

Attachai Seankhot

045 4EN

For me, I will skip having dinner or eating food
before 6 pm, it will lose your weight a lot.
I have tested that I always have dinner a lot , my
weight up more 3 Kilos. I am so surprised.
Anyway, you must have breakfast full as much as
you can , then you will eat another meal less.
Above all, you must control your mind, everything is
under your mind's control.
Sayumporn 065 3EN

I must doing exercise more.    I'm going to set the times for exercise and other healthy productive activities:
    -Make chores exercise opportunities. Do your own gardening, wash your car to burn calories and get things done around the house.
    -Don't pick the most convenient parking spot. Park further from the entrance when you go shopping.
    -Take the stairs instead of the elevator.

Amolwan 050 3EN

These are my suggestions to lose weight!!!.
- After breakfast, make water your primary drink.
- Eat five or six small meals or snacks a day instead of three large meals.
- Walk for 45 minutes a day.
- Treat high-calorie foods as jewels in the crown.
- Use vegetables to bulk up meals.
- Avoid any prepared food that lists sugar, fructose, or corn syrup.
- Eat cereal for breakfast five days a week.
- Eat slowly and calmly.

>>>> Siriam 039 3EN

These are the methods to help you deal with it:
1. Keep your own personal food diary.
2. Have a balanced diet.
That means your diet should include appropriate amounts of food from all the food groups.
3. Avoid skipping meals.
The same study found that
people who ate at least 3 meals per day lost more weight than people who didn't.
4. Eat food from home. Sure, going out for a power lunch helps you to see and be seen, but researchers find that people who eat fewer meals from restaurants tend to lose more weight.
5. Learn to love fruit. Fruit helps to satisfy your sweet tooth thanks to its natural sugars. It also contains fiber to help you feel full quickly. Try some of these tips to introduce more fruit into your diet.

Thanongsak Chaisena 017 3EN