How can I reduce my fat on tummy, thighs, and neck.. and over all good body..?

To reduce body fat you need a healthy and steady weight loss, which comes from a natural, low fat, low sugar, low calorie, low salt diet. Fat loss is 50% exercise and 50% nutrition. If your having difficulty losing a few pounds, keep up the protein and decrease the carb intake, especially late in the day and at night. Know how many calories your taking in, keep a journal for a few days, women should be an average of 2000-2100, men 2700-2900. If more then this reduce caloric intake by 15-20%, or 500 calories per day, never more than 1000. If your eating more calories then you expend you simply won't lose fat no matter what foods you eat or don't. Eat lots of fruits, veggies, grains, beans, lentils, nuts seeds and protein and drink lots of water instead of sweetened drinks, like soda. Portion size, are you going by what a package says is one portion,--meat-one portion is only 3 oz, small but you can get use to it, Think of meats as a side dish and pile on the veggies. Use wheat grain products like breads, rice and pastas instead of whole flour, Cut out fried foods, fast foods, cakes, cookies, crackers, chips. Don't go back for seconds, lean meat- like Chicken without skin, Turkey, Fish, loin type meats, with any excess fat cut off. Broil or bake your meats, use olive oils or canola, spreads and cooking sprays instead of butter, margarine. Low fat, low sodium cheese, dairy products, 1-2% milk choices, and try adding yogurt, frozen yogurt instead of say icecream or candy for treats. Just watch the sugar, choose low sugar. Really learn how to read nutritional labels, they have a lot of infor on fats, like saturated, keep an eye on sodium, and cholestrol levels, Check the Daily Vaules (DV) 5% or less is a good choice item, 20% or higher poor choice. And finally you have to exercise, cardio like bikes, threadmills, walking, aerobics along with weight or resistance training. 30-60 minutes 4-5 days a week, you need to move the body to burn body fat, there's not other secret way to lose body fat, and you need to train the entire body to do this. Hope this helps;)

Thanks For your valuable guidance... but can you tell me in detail that what should I eat in breakfast, lunch, and dinner... to reduce my fat... becoz I am Strictly Vegetarian...
Waiting for reply...
Regards...
sujata... from UK...

I can help you a lot more if you'll let me know exactly what kind of vegetarian you are; there are four groupings so the diet plans are different.

Lacto ovo vegetarians ; eat no meat, except dairy foods and eggs
Lacto vegetarians; eat all animal products except dairy products
Ovo vegetarian; do not eat meat, or dairy but do eat eggs
Vegans; eat no eggs, dairy, dairy products or animal products

The basic guideline for a 1800 calorie weight loss diet is;

8 servings of whole grains
5 servings of veggies
4 servings of fruit
2-3 servings of dairy (1-2% milk or skim), low fat dairy)
7- oz dry beans, nuts, seeds, limit eggs, use meat substitutes, (soy, veggie protein, tofu)
30-35 grams of total fat

Check label for fat content. If your ovo lacto, beware cheese is 30% fat so choose low fat, low sodium
Eat whole wheat breads, whole grain cereal, oats and rices.
Eat lots of fruits and veggies
Don't over use mayo ( 80% fat) choose low or no fat substitute)
Use supplements like Iron, folic acid, B12 and Vitamin D

Unless I know exactly which type you are I can't give a meal by meal plan, so if you let me know, I can help you make different, healthy choices> Be more than glad to help;)

Thanks for reply...
I think I am lacto ovo vegetarian becoz I eat all vegetables ,egges and drink milk in form of coffee or tea only, no meat and no any animal food/products...
I will wait for you are plan.. and let me know that with this plan how much I will reduce till July 31st.
Regards
sujata...

First off the choice of milk is important, use low fat or skim milk or soy milk. Sugar has a lot of calories, so go small. Not knowing your weight or height, or how much you want to lose I can only give you a over view of what you should include in your diet plan each day;

You need grains as well as beans, nuts and soy products.
6-10 servings per day--- Whole grains--wheat pastas, cereals, breads and rice, not white flour.
Oils you should use olive, canola at least 2-3 tsp per day.
Dairy you need 2-3 servings per day, low fat milk, yogurt, cheese, i.e, 1 cup milk, yogurt, and 1 1/3 oz cheese)
1 slice of bread, 1/2 c cooked pasta or rice, 1 oz dry cereal.
Nuts and seeds, walnuts, almonds, pistachios 1 oz.
Seeds, sunflower, sesame, flax, 1 oz, peanutbutter 2 tbsp.
Veggies 2-4 servings per day--- 1/2 cup cooked or raw or 6 oz of juice
Green leafy veggies 2-4 servings per day
Fruit 1-2 servings per day or 6 oz juice 1/2 c canned
Dried fruit 1-2 servings per day 1- oz serving size
Beans and protein 2-3 servings per day
Legumes and tofu 1/2c
Textured veggie protein 3 oz
Eggs 1
Veggies 2-4 servings per day

Eat wheat flakes fruit, yogurt, wheat breads, rices, pastas, tortillas, any beans like black beans. As long as you watch fat content and keep away from sweets and candy or soda, drink lots of water, along with exercise you should lose weight. Again it's all about serving sizes even with vegetarians. It all works hand in hand good natural foods, proper serving sizes and a complete exercise program, will help you reduce body fat content. Hope this helps abit, if you need more detail, let me know.:)

Hi
Thanks for reply...
1) my height is 5'-3" and weight is 71.10Kg... and I want to be atlest 60kg... till July-07.
That's my goal... so can u guide according to that..?
2) and one more thing while loseing weight will that create a body stretch marks?

Thanks for your guideance...
sujata...

Hi Sujatha,

Many have the same problem.

Please follow the below suggestions:

Remember only 3 words "EAT GOOD and WORKOUT"

What is EAT GOOD:

1) Low Fat food: That is eat less oily food, no sweets, No fried Stuff and No Junk Food(Pizza, Burger). Eat small meals 6 times a day instead of 3 bigger meals.

2) WORKOUT: The only way to reduce Fat is through Cardio Exercise only, Cardio Excercies are Walking and Running only. So doing a Combination of both Walking and Running will help a lot. That do doing at morning times will help to burn more fat. Walking and running also increases Metamolism which help in burning the fat even after you stop doing excersis.

3) for How long to Continue: You should have dedication and self control to do all this, If u can not stop eating Fat food, there is no way to reduce weight. If you can't workout you will keep on increase the weight. You should continue this until you find the expected results on the weight machine..

All the best...

Note: Running and Walking helps you to loose weight equally from all parts of the body.

Thanks
Amar Chand
9886412195.

[QUOTE=sujata]Hi
Thanks for reply...
1) my height is 5'-3" and weight is 71.10Kg... and I want to be atlest 60kg... till July-07.
That's my goal... so can u guide according to that..?
2) and one more thing while loseing weight will that create a body stretch marks?

Thanks for your guideance...
sujata... [/QUOTE
Ok, basically the same advice, but serving size is most important, a serving portion of veggies for instance is: 1/2 cup leafy veggies, 1/2 cup cooked or raw veggies or 3/4 cup veggie juice. Fruits, 1 serving is: 1 medium apple, orange, banana, 1/2 cup chopped, canned fruit or 3/4 cup fruit juice (100% fruit juice). Milk, yogurt and cheese, one serving is: 1 cup cottage cheese, 1 cup skim or low fat milk, 1 oz partially skim or skim cheese. Beans, eggs, one serving is: 1 egg, 1/2 cup cooked dry beans 1/3 cup nuts. Whole grains, 1 slice of bread, 1/2 cup rice, cereal or pasta, 1 flour tortilla (100% whole wheat flour). Drinks lots of water, and use aerobics, walking, jogging or biking, resistance/weight training but work out on a regular basis for a minimum of 30 minutes 4-5 times a week, it will pay off. :rolleyes:

Cardio workouts

HI!!
I'm just 17 my hight is 5'3 my weight is 73 kg and I want to loss it atlest 20 kgs mn make it 55 or 53 kgs .I m much busy so I'm not able to give time to my body.I want to atlest loose my 10 kgs in a month and how I have to work for it?*** riy I n vegetarion

SUJATA AUNTY

U can buy a machine called " dumbbells ", Do the dumbbels workout for 2 hours per day and then ull be A SLIM BEAUTY :D

Do proper exercise.. or dance at least 1 hour per day.eat vegetables,fruits instead of meat.. dont miss break fast.. and eat good nutritios food..