What is a good fitness plan for an obese person trying to shed some pounds?

Now I'm not interested in any wonder drugs or frozen meal plans. I want advice on "no cost" exercise and nutritional plans...can you help or do you know a site that would be great?What is a good fitness plan for an obese person trying to shed some pounds?You need to change ur diet because variety is good for u.

Dont eat the same BF daily. Have something differenteg. eggs, sugar free egg pudding ,cereal,etc. rotate it a bit.

Dont have a sandwich for lunch everyday. Have a salad, fat free yoghurt, some fruit, brown rice, some protein like grilled fish, chicken etc. Have low fat cheese ,it'll stave off hunger for a longer period. U can add it to ur salad. Make salad ahead for 2/3 days %26amp; carry it to work ifu want.Add flaxseeds,psyllium husks, beans, etc to make it balanced.U can also add fish or chicken to ur salad.

have fruits, munch on celery or cucumber etc. for snacks, yoghurt is good too.

Dont have grains for dinner, no pasta, no bread. U can have some brown rice instead(about 4-5 tbsp)with meat, salad, fruits.

Swim, jog, use a treadmill.Or walk!

HAve water every opportunity u get.

Cut down on caffeine. Start having milk, low fat.

No sugars, no alcohol, no sodas except diet without caffeine maybe once a dayWhat is a good fitness plan for an obese person trying to shed some pounds?
Look up a book called THE ABS DIET.What is a good fitness plan for an obese person trying to shed some pounds?Make sure to eliminate junk and fast foods. Always eat plenty of fruits and vegetables, of course, as a substitute. There are certain foods that can help you lose weight--check out http://www.realhomeremedies.com for more weight loss tips.What is a good fitness plan for an obese person trying to shed some pounds?
I am obese, and as of January, been determined to get rid of my extra pounds. My family got a pass to the recreation center at the end of January, and it has been really great. I entered their Biggest Loser contest, and have a personal trainer for the contest. But, I am always mindful that this is a lifestyle change, not just a silly contest. I will share some tips that I have learned from my trainers and from the nutritionists...(I have lost over 12 pounds, and 7 inches off my waist, and gained muscle!)



1. Eat smaller, more frequent meals. This allows your metabolism to keep going, and your stomach to shrink, and helps you to not be hungry throughout the day, thereby reducing your urge to splurge and overeat.

2. Limit your carb intake, especially your white breads and rice. Use wheat and whole grain. At first it's hard to get use to it, but you will. I am! If you fill up on carbs, your body feels hungrier faster, and you will crave bad foods. It's a vicious cycle.

3. Eat more protein. The lean kind. Tuna, cottage cheese, and eggs are a great source. But not only these. There are tons of choices out there. Protein should be eaten about 1/2 hour after your workout, because it helps to rebuild the muscle tissues.

4. Drink lots of water. Your body will use it!

5. Hate to say it, but cut the sugars. These are just BAD, Bad, bad.

6. However, do allow yourself a small break. We get a free day, to eat and enjoy what we want! It's a good incentive.

7. Write down EVERYTHING you cosume every day. Keep a notebook with you to keep track of what you eat, the portion size, and the calories in it. go to www.my-calorie-counter.com. When you write your intake down, you will begin to see the reality of what you eat. It is great later, too, because you can go back to review your progress.





8. Exercise. This is the tough one for me. But it is really very necessary.

9. The object of the game is to shock your body. You need to keep your body guessing so that it doesn't learn how to keep the weight on even when you are exercising. SO,...vary your exercise routines.

10. Do weights and then cardio. The reason for this is that it takes approx. 1/2 hour to burn out the sugars and other "bad stuff" in your body before your body will begin to burn fat. If you lift some weights for that time, then your cardio will be total fat burning!

11. Vary your weights and cardio. On weights, exercise one muscle group per day. So, say on day on 1, exercise your upper arm muscles. Day 2, work on your legs, day 3, do chest and/or back...etc. This break gives the muscles a chance to build back up and repair so you don't over work the muscles.

12. For cardio, do walking on day one, swimming on day 2, elliptical on day 3, aerobics on day four, etc. If you choose to just walk, then vary that. Speed walk for 2 minutes, recover walk (a little slower) for 1. Or "walk the line". That means that for 3 minutes walk like you are walking on a tightrope. You'll feel different muscle groups working (like your "glutes").



13. Keep going. This is the most important tip of all. Remember that the ultimate goal is to be HEALTHIER, not skinnier. The healthiest you may not be the same size at the 15 year old down the street.



I hope that helps. I follow these rules, and it has helped me. Good luck to you!!! You can do it!!!What is a good fitness plan for an obese person trying to shed some pounds?Some good guides are here.