Source:- (google.com.pk)
Consider a low-carbohydrate (Atkins) diet. The theory is that overweight people eat too many carbohydrates. A diet rich in carbs causes the body to release insulin.[1] The body controls the insulin by producing glucose (sugar), which eventually gets converted into fat. The low-carb diet structures your meals around proteins, soy-products, vegetables, fruits and nuts to avoid this.
While you want to limit the amount of carbs you eat, you don't want to completely cut them out of your diet. Try to have carbs at least 20% of the time. Your body does need glucose in order to function, and carbs are a good source for that.
Foods that are allowed[2] as part of the low-carb diet:
Unprocessed, high-protein meats, such as beef, lamb, pork, chicken, and turkey.
Unprocessed, high-protein fish, such as salmon, tuna, mackerel, and trout.
Low-carbohydrate vegetables and leafy greens.
Full-fat, unprocessed cow, goat, or sheep's milk cheeses.
Any artificial, non-sugar sweeteners, such as Splenda or Stevia.
Foods that are not allowed as part of the low-carb diet:
Grains. No pasta, bread, cakes, or pastries.
Fruits and fruit juices.
Processed foods. These usually have added sugar in them.
Starchy vegetables. No potatoes, beets, or corn.
Sugar or margarine
Consider a low-calorie diet. If you burn more calories than you take in, you'll lose weight. The low-cal diet[3] means reducing your intake to between 1,200 and 1,500 calories per day for women. It is recommended if you want to lose no more than 2 pounds per week. It is not safe to attempt to lose more than 2 pounds per week unless under strict doctor supervision.
Limit the amount of fat that you eat to between 35 and 60 grams per day. This means that fats should make up about 20% to 35% of your entire calories for the day.
Aim to eat about 170 to 240 grams of complex carbohydrates like whole grains, vegetables, and fruits per day. This should make up about 45% to 65% of your entire calories for the day.
Aim to eat about 55 to 95 grams of low-fat protein, which includes meat, poultry, and fish per day. This should account for about 15% to 25% of your total calorie intake for the day.
Consider a ketogenic (keto) diet. Keto diets are like low-carb diets in that you're trying to avoid eating carbohydrates by substituting fats and proteins into your diet. The difference is that Keto diets are higher in fat and lower in protein that the Atkins diet.
Why fats instead of protein? If you eat too much protein, your body turns the excess protein into glucose, which is what you were trying to avoid in carbs in the first place. On the other hand, fats have no effect on blood sugar and insulin levels.
Shoot to get about 70-75% of calories from fat, 20-25% from protein, and 5-10% from carbohydrates.[4] Limit the amount of carbs you eat to between 20 and 50 grams per day.
Since being strict about how many carbs you eat is an essential part of the keto diet, it's important to understand how to count carbs correctly. Invest in a carb counter guide and study it.
Work exercise into your lifestyle. It shouldn't be a chore! Little changes make a big difference, and will keep the weight from coming back. Walk or jog to school instead of driving. Run with your dog. Do crunches during commercial breaks on TV. Cycle with friends/family.
Plan your week. Have 3 days where you do intense exercise like running or a spin class at the gym. The other 3 days, do low-intensity exercise like a long walk. The other day is your day off.
Don't spend your days sitting on the couch watching TV. Try exercising! Fast weight loss will only be achieved with diet and exercise.
Make your exercises last. An exercise "session" should go for about 30 minutes to an hour. You should burn around 400 calories in a high intensity workout session. If you aren't sweating while doing a high intensity workout, you're not working hard enough. You're working hard enough if you're sweating profusely, breathless (not the whole time, but a good part of the time), and when you're done you can drink lots of water with no effort because you need it that badly.
Stretch! Always, always, always stretch before and after you exercise. It's really hard to lose weight when you're injured. Stretching also helps your growing muscles not to bunch up so you might look like a weight lifter. If you did stretch right, it would have an effect of a ballerina.
Do some weight training. Muscles burn calories by just being there. The more muscles you have, the faster you'll lose weight.
Invest in sports or hobbies that burn calories. Sports are great because they tap into our competitive energy, getting us to dig deeper than we normally would have. Don't worry about what people say, or whether you're "skilled" enough to join a team; just find a group of girls doing something that you're interested in and ask if you can join. Here are some sports that are big-time calorie busters:
Spinning/elliptical trainer. Spinning or using the elliptical burns the most[5] calories for the average U.S. woman, who weighs 163 pounds. The average female burns 841 calories per hour spinning or doing the elliptical.
Downhill skiing. According to the same source, downhill skiing is another great way to burn tons of calories, except skiing is generally considered fun, whereas spinning can be (wonderful, beautiful) hell. The average female burns 645-841 calories skiing per hour.
Full-court basketball. Basketball, as we all know, requires good hand-eye coordination and the ability to run up and down the court. The average female playing basket blasts around 812 calories an hour.
Competitive soccer. Soccer players are known for being among the most fit athletes in the world. No wonder: You're running up and down a really long field! Female soccer players burn 742 calories of grit and determination per hour.
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