21 years
Hi drs. I am 21. Wazne 88 kg. I am not active alot. Sheghle be maktab 3al computerw tusweer. I walk about 3 to 6 km (depends on my work). i drink about 2 L of water daily *ktir alil. Kif bade ed3af??
Aug 24, 2014
(underweight,normal,overweight,obese )
so your weight is 88 kilos ,how much is your height to calculate your BMI and then putting a goal weight plan
Here are more tips :
-Don't miss a breakfast meal
-Eating whole fruits is another great way to get the nutrients, water, and fiber your body needs to start looking more toned. Make sure to get several servings a day, choosing fruit that is in season in your area whenever possible.
-Choose lean proteins. To achieve muscle tone, you'll need to feed your body with plenty of lean proteins. Protein can come from meat, but it is also found in vegetables, legumes and nuts.eat more fish, beans ,meat ,..
-A balanced diet also includes healthy fats that promote organ and skin health as well as grains to give your body the fiber and minerals it needs
-Nuts, avocados, olive oil, grapeseed oil, and other healthy oils are important supplements to a healthy diet
-Drinking water helps your body flush away toxins and stay hydrated, both of which lead to a toned, healthy look. Try to drink 8 or more glasses a day, and more when you're exercising,drinking 2 liters of water is good if you are losing more water through sweat or being hot you must increase the water intake .
-Choose water , juice not high in sugars and milk and stop alcohol and sodas if taken
-The best exercise routine for toning your body is a combination of cardio, which gets your heart rate up and increases overall fitness, and weight training, which strengthens your muscles. Do cardio exercises alternating between workouts
if you have no time ,then you can walk in intervals whenever you have time even though 10 min and after then 10 minutes and like this whenever you ahve time walk ,or after work.
-Get tempting foods out of your home.
-Eat only from a plate, while seated at a table. No grazing in front of the 'fridge.
-Don't skip meals.
-Keeping a food journal ,writing down everything you eat ,can also help you stay on track.
-limit salts and beverages
-no junk food
-try to stop smoking if you are a smoker ,this will decrease metabolism
However ,there are some medical conditions associated with being obese or overweight if you think you had a medical problem behind your over weight then visit a doctor to run some tests .
you can also plan a diet with a nutritionist .
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