Do you think dieting also helps in weight lossing... if any body have veg. diet chart then help me out

The best way I have seen to lose weight (permanently) through dieting is to change your normal diet to cut out most of the excess sugar, sodium, and saturated fat that we consume in our culture. This means cutting out fatty meat, reducing lean meat, and eating lots of vegetables.

Here are a few guide lines:
Eat fresh vegetables more than canned vegetables.
Also eat lots of fiber.
You can get a full range of protein from grain and beans.

It doesn't really take a diet chart. Vegetables won't make you gain weight (though excessive amounts of bread can). So you can feel free to heap your plate high with as much as you want.

Popular "dieting" programs like the Atkins diet are just a gimmick. Yes they can help short term weight loss, but it often comes back. You ultimately just need a healthy diet and regular exercise.

Of course dieting helps lose weight but it won't just shift weight on its own. Exercise is the main thing to move the pounds because although you are preventing yourself from intaking any more weight than you would have done with your normal food intake you are not getting rid of the weight that you already have so through diet alone I do not believe it is possible to lose a lot of weight.

The two main components of sustainable weight loss are exercise (to increase your metabolism and caloric burn) and proper diet (to ensure proper nourishment without excess calories).

You MUST move your body, preferably in the morning. If this means you get up earlier, so be it. I don't get up at 5:30 because I like to... I get up then because working out early does two things... it gets it done and over... no excuses or putting it off until later (which never happens)... and it cranks up my metabolism for the first half of the day... which means consumed calories are better burned than stored.

One of the easiest things you can do is to restrict portions, especially in the evening. Use a smaller plate. Take less. Eat slower. Take as much veggies and fruit as you do meat and carbs. Within two weeks you'll be shocked.

You will crave the fresh fruit and veggies and not miss the extra calories at all.

So... first thing is first. Start to walk, run, bike, swim... do whatever it takes to keep your body moving for at least an hour. It takes about 6 weeks to develop a "habit"... give your body time to adjust. Stretch a lot. Keep it up. You WILL feel stronger in two weeks.

As for diet... be healthy. Don't starve. Take a good multivitamin. Watch portions as I mentioned. Its easy to start bigger changes in cooking and diet once you've altered the amount you are taking.

Also... get good sleep. Don't snack late at night.

Let us know how its going. Those who have a "workout buddy" tend to do better. If you don't have one, let AMHD be your partner in the process.

Talk about what you are doing. What's working. What isn't.

We are here to help.

the two main components of sustainable weight loss are exercise (to increase your metabolism and caloric burn) and proper diet (to ensure proper nourishment without excess calories).

you MUST move your body, preferably in the morning. if this means you get up earlier, so be it. i dont get up at 5:30 because i like to... i get up then because working out early does two things... it gets it done and over... no excuses or putting it off until later (which never happens)... and it cranks up my metabolism for the first half of the day... which means consumed calories are better burned than stored.

one of the easiest things you can do is to restrict portions, especially in the evening. use a smaller plate. take less. eat slower. take as much veggies and fruit as you do meat and carbs. within two weeks youll be shocked.

you will crave the fresh fruit and veggies and not miss the extra calories at all.

so... first thing is first. start to walk, run, bike, swim... do whatever it takes to keep your body moving for at least an hour. it takes about 6 weeks to develop a "habit"... give your body time to adjust. stretch a lot. keep it up. you WILL feel stronger in two weeks.

as for diet... be healthy. dont starve. take a good multivitamin. watch portions as i mentioned. its easy to start bigger changes in cooking and diet once youve altered the amount you are taking.

also... get good sleep. dont snack late at night.

let us know how its going. those who have a "workout buddy" tend to do better. if you dont have one, let AMHD be your partner in the process.

talk about what you are doing. whats working. what isnt.

we are here to help.
Sounds like a great plan. Please tell me whether Pasta should be avoided or not. Also what eatables have fiber in it. Also, can I consume as much vegetables as I want?
Thanks

GB

If you crave pasta you can always switch to whole grain pastas. They have a nuttier taste, have a lower glycemic index, and 3-4 times the dietary fiber of refined grain pasta. Some will say avoid carbs... I've certainly seen results in friends whove done atkins type diets...

But I think portion control and small changes... such as switching to whole grains... frying less, using healthier oils, steaming veggies, etc... can give you sustainable results too. You want a diet you can live with, and sometimes that means you can change it in stages and see what works and what doesn't.

One study recently showed those who keep a journal of their diet (not necessarily those on a highly restrictive diet) lost twice as much... partly due to being careful about snacking, eating late, watching portions, etc... I think a general workout journal is good too. I keep one that's not too detailed, but it keeps me honest and lets me see my progess.

As for foods with fiber... legumes, oats, whole grain foods, fruits, broccoli, green beans, cauliflower, zucchini, celery, carrots, potatoes, sweet potatoes, nuts and seeds... just do a yahoo/google search for "foods with fiber" or something like that and you should get a list easily.