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. For example, someone who hasn't exercised for years shouldn't rush into running miles a day or pounding the treadmill. Not only will the struggle to do so leave you feeling disheartened and demotivated, you're also far more likely to injure yourself and set your fitness levels back further.
The same goes for people who suddenly start starving themselves. 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.
1.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.
2.Start a regular exercise program and stick with it.
3.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.
4.Eat healthy fats from nuts, seeds and olive oil, and high-fiber foods such as vegetable salads and whole-grain pastas.
5.Choose foods that you like. Learn to prepare healthful, low-calorie foods that taste good by checking healthy cook books for new recipes. Eating well doesn't have to mean eating dull.
6.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.
7.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.
8.Determine your favorite snack time and be sure to have plenty of healthful options available when you get hungry.
9.Keep a food diary. This will help you pinpoint where you can improve your diet.

Nutthida 4EN 020

Making every calorie count
The Food Guide Pyramid is an excellent tool for making sure you are meeting your nutritional needs while trying to lose weight. With the proper balance of foods, you can lose weight and improve nutrition. Keeping track, One way to ensure that you are eating healthy is to keep an accurate food journal. Write down everything you eat and drink, including serving sizes/portions. Be honest and accurate, otherwise the journal is not helpful. Keeping a record will help you learn about your eating habits and help you assess the food choices you make.


Siriporn Panggo 4EN 063

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

Excess of weight is the result of eat too much of the high calories food such as sweet food & drink & junk food. So the day to reduce the weight that i suggest to do are Dieting and eating just healthy food.
Let's see the way to diet:
- Eat vegetables to help you feel full.
- Drink plenty of water.
- Get tempting foods out of your home.
- Stay busy -- you don't want to eat just because you're bored.
- Eat only from a plate, while seated at a table. No grazing in front of the fridge.
- Don't skip meals.
And it will be better to keep exercising when you diet too.

Amolwan 050 EN

Eating foods of low nutrient density can cause food cravings too,
since your body could ramp up your appetite in an attempt to increase your nutrient intake.
The foods to be preferred are those
that are rich in nutrients such as vitamins, minerals and antioxidants.
Foods to be cut back upon include carbohydrates that have a high glycaemic index,
e.g. bread, cake, cookies, biscuits and potatoes.
The reason for this is that that sort of food causes blood sugar to rise rapidly,
causing a spike in insulin level.
Then a few hours later, the insulin can cause the blood sugar level to drop too low,
leading to a craving for more carbohydrates.

Jariya  Ruangrua 007 3EN

Losing Weight Naturally at Home====>> It is ways I always used .....
-Make up Your Mind
This is very important. If you make half-hearted efforts to lose weight, you are never really going to succeed. So develop a strong determination, that this is what you want and you will do anything it takes to achieve your goal.
-Drink Lots of Water
Drink a gallon of water everyday. Water aids in digestion, removes wastes from the body, is known to suppress hunger pangs and keeps all the important organs of the body, including the liver, well-functional. Drink warm water, instead of water at room temperature, throughout the day. This is known to keep accumulation of wastes and fats in the body, in check.
-Exercise Everyday
One important tip for losing weight naturally is to exercise everyday. Cardiovascular exercises such as aerobics, swimming, jogging and cycling should be done everyday as they help in losing weight from all over the body. These should be combined with exercises aimed at a particular body part, which strengthen and tone up muscles of a specific body area. Weight training, flexibility exercises and resistance training should be a part of your exercise regimen. However, these should be undertaken only under the guidance and supervision of a trained professional. So, if you can afford, hire a trainer who would come and teach you effective weight loss exercises. Otherwise, get some exercise videos from the market and undertake exercises at home, watching them.

Ajchara 051 3EN

There are may ways to lose weight ; these are ways that I want to share all of you:
- Eat five or six small meals or snacks a day instead of three large meals.
- Walk for 45 minutes a day.
- After breakfast, make water your primary drink. At breakfast, go ahead and drink orange juice.
- Indulge in fat releasing foods. They should help keep you from feeling deprived and binging on higher-calorie foods.
- Have a healthy breakfast.




Wipawee 036 3EN

The Salt-Free Diet[7]. This diet helps you lose water weight by eliminating water retention in the body. On this diet, you cannot have any salt, which includes not only table salt, but also all the added sodium found in pre-packaged and prepared foods.This involves preparing sodium-free products at home or avoiding processed foods all together, which also means avoiding to eat out at restaurants. It also involves drinking up to 2 liters (about 8 cups) of water each day to replenish essential bodily fluids, although green tea is also allowed in moderation. Many prepared foods have as much as 30% of your daily value. You get your daily requirement of sodium from a healthy diet; too much can cause you to retain water weight. Because some dietary salt is essential for good health, the Salt-Free Diet should not be followed for more than one to two weeks. It's important to note that this diet is more effective for those people who tend to retain water more easily than others. If you're not sure whether you're particularly prone to water retention, pay attention to your hands and feet the next time you eat something salty. If your rings are more difficult to take off, or your shoes become tighter after a salty meal, those are signs that your body is sensitive to sodium. Ask about a mineral body wrap. Some mineral wraps claim to help you slim down by literally making you “lose” inches off of your waist, thighs, and arms. The process involves a mineral-based cleanse that is supposed to detoxify your body, helping you shed weight, reduce cellulite (fat near the surface of your skin), and tone and firm your skin almost instantly.


Belinda Barbie ^^

It is not easy to loose weight, but here are some suggestions that I do;
- Eat more vegetables to help I feel full.
- Drink plenty of water.
- Stay busy -- I don't want to eat just because I am bored.
- Eat only from a plate.
- Never skip meals, but eat less for dinner
- Keep a food journal by writing down everything I eat helps me stay on track.
- Do yoga at home
- Doing chores more often, dance as clean the room with no fans on.
- Go swimming
- Stay away from all snacks

Supaphorn  040  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 Luadthaisong 039 3EN

If I have an excess weight, I will diet food and eat only benefit food. I will avoid to eat high calories food and junk food. One of my ways is that I won't sit or sleep suddenly after meals. I wait for 30 minutes to digest food. I will never forget to drink water after eating food. Importantly, I will eat more vegetables to help my excretory system to be good.

I think exercise is one of important ways. I will do it at least 3 days a week. I can exercise at home easily. There are many easy ways to do the exercise such as walking up and down on stairs, dancing in your room and doing housework.



Nantanut 024 3EN

If I have excess weight, I will avoid having dinner first.
If my weight is still raising, I will also avoiding soft drink,
sweet food, fat food, fast food, and all kind of snack.
I will eat more vegetable and fruit.
Do yoga is my favorite way to burn my carlories and make my shape better.
I don't like jogging or doing other exercises because I will feel itchy everytime and I will scratch
and make my leg have red rash on my skin.
Or to swim is good fir people who want to lose your weight because
swimming is a sport which you will exerise and move all part of your body.
You become slendy all part of your body if you want.  Try it.
Be careful !! Don't eat food or snack after 6 pm if you want to lose your weight fast and if you
want to lose your weight faster, you have not to eat any snack or food after eleve o'clock.
It is not only gain you weight but also harm you body.

You can lose your weight if you follow these ways and you must be self- disciplined.
Sayumporn 065
3EN

You have to eat, eat and have. But not junk!!!

These are provided for you to have
-fresh water( 6-8 glasses)
-Vegetables and Fruits
-Rice but not other kinds of flour

Also, do exercise at least 3 times a week

Nutthaphol 044 3EN

- Do a lot of exercise.
- Eat a lot of vegetable and fruit.
- Avoiding any kind of junk food.
- Have a good rest and sleep well.
- Avoiding carbohydrate and fat.
- Drink a lot of water.

Janjira 008 (3EN)

Tips to Lose Weight in a Week
To shed those calories without going on a weight loss diet, try these simple steps:
1. Wake Up Early .
2. Take a Brisk Walk.
3. Do not skip breakfast.
4. Eat a balanced lunch.
5. Eat Smaller, Frequent Portions.
6. Drink a lot of water during the day. Drink a glass of water every 2 hours or so.
7. At least 2 hours between dinner and bedtime.
8.Cut down Alcohol Consumption.
9.Green Tea Helps.
10.Avoid your auto when you can.
11.Do not be a couch potato.
These are very simple tips people can follow. You need not do everything mentioned here. Do as much as you can, and if you shed even 1-2 pounds in a week, you will be very motivated to stretch yourself a little more to lose more weight. All these tips for weight loss mentioned here do not cost you anything. In fact, it may cut your gas bill if you walk more!

 Kullasatree 010 4EN  

The best way to lose the weight for me is exercising!
Exercising is not just only giving you a good health
but it is also making us get slimmer.
You should exercise at least 3 times a week.
You don't need to exercise everyday because
it can ruin your health also. Moreover that you should
eat a great food and a good fruit because it has
a lot of vitamin and it can also make you get slimmer as well.
and the last one you should drink a lot of water per day.
Just follow these suggestions, it is not just only make you get slimmer
but it also makes you get a good health!

Panyapong 3EN 026

Now I have reduced the weight for 1-1.5 Kg for a month. These are the ways I choose .
- Avoid drinking Coca-Cola , Pepsi or any kinds of sweet beverages.
- Try not to eat snacks because they are junk food and provide you lots of calories.
- Always eat breakfast because it is the main source of energy.
If you skip eating breakfast, you will be more hungry so that you eat too much food for lunch.
- Do exercise as many times as you can in order to burn the fat.
- Eat more vegetables and fruits instead of eating carbohydrate .

Tanawat Sanguanchat 3EN 059

I like this topic also and I'd like to share some idea about losing weight!!!!
Please, don't try to having a diet because diet makes people fat.
That's real, you know? I would give you some example, Skipping breakfast is gain you more foods and drinks because you need more glucose so that why dieters wouldn't gain more weight nowadays! Moreover, Diet drinks can make you fat too! Because on the lebels they usually show the truely SUGAR percents.   Yeah! This is only two example here,,Anything else please....?

Do the exercising is the BEST!! (believe me)- Watcharee 4EN 053

First of all, you should take care of yourself. These are some my ways to lose my weight: getting enough rest, taking exercise every day, eating healthy food, avoiding eating fast food, drinking plenty of water. I have to control my bad eating habit like eating late at night, and drinking too much sweet beverage. I try to eat vegetables and variety of fruit everyday if I can. Moreover, I have to avoid eating food which gain a lot of cholesterol. And always try to take enough exercise.

Kanokwan 006 4EN