I started goign to the gym since 3 days and i make sure i go to the gym everyday i knwo its difficult for me to go everyday but i have to pay a visit atleast for an hour.
That's very good. Doing 3 days is fine. It's not about how many times you go, but rather what you do each time you do go.
Since 3 days i have been controlling my eating habbits mostly having salads/ Fruits and soups. I even stopped drinkking Coke/Soda and other stuffs.
I'm glad that you stopped drinking soda and stuff. But ask yourself this: "Can I really ONLY eat salad / fruits for the rest of my life?" Probably not. Right now you're in what I call, "Salad Zone." It's a parallel dimension where sight, and sound of other food is clouded by the Salad. Yes, I believe you fell into the salad zone. Please, for the sake of "diet" do not eat a "salad" only diet. Yes a salad is good, but it isn't required eating when you want to lose weight.
Here's a good quote I have: "
The secret? There is no secret. Most people just have to reduce their calories, get more physical, and simply use common sense when approaching their diet."
Diet is about life. Eat to live, not eat to starve. You are designed to eat... so do what you are designed to do.
At the end of the day, there is a magical scale. When your calories in outweigh your calories out, you gain weight. When your calories out exceed your calories in, you lose weight. When the scale drops too low or high, the opposite happens. For example, if you burn more calories than you consume (let’s say by you eat 1200 calories, and then burn 3000), your body will go into survival mode where it will become an efficiency warehouse where no energy escapes. In other words, you don’t really lose any fat doing this, which is the opposite of what you want.
It's all about the calories in vs. calories out. Food like salad isn't going to make you lose weight. To put it bluntly, salad is very low calories, therefore you will lose weight initially, however, in the end you always rebound and go back to your starting weight because you stopped eating salad, and started eating what you ate before.
Educate yourself in nutrition. In theory, there is no junk food, only when in excess. It's just that certain food has more calories in it than others, which will cause you to overeat, thereby increasing your weight. Also, not all food are created equal; some are more nutritional than others. Just remember to mix up your diet, go easy on the fast food, and such, and simply educate yourself in what to eat. Read the faqs here in the nutrition section to get an idea on what to eat.
Remember DIET IS THE KEY to any weight loss program. You will never succeed if you don't care about your diet. You may win one battle (i.e. loose X amount in a month), but you will lose the war with a strategy like, "I'm going to eat salad everyday now, and that's all I'm going to eat."
Here's what you do: find your BMR, multiply that with your activity level, and then subtract 500 from it. This will be the amount of calories you should eat per day to lose 1 pound per week. Eat smart, eat a mixed diet, and simply use common sense.
Since 3 days i have been focusing on doing Cardio for atleast 30 - 35 mins and cycling for 20 mins in which i burn approximate 500 cal per day and i even stopped using the elevator and i started climbing the stairs. Damn and i live on the 5th floor (arrrghhhhhhhhh)..
That's very good, but not the most efficient way to do it. You are going into exhaustion, which is bad. You need to find you target training heart rate. The recommended time is only 20 minutes for cardio. You can gain so much during these 20 minutes, than you would with 1 hour of uncoordinated exercises. Simply find your max heart rate (220 - your age), and use about 60% of that for beginners (always remember 5 minutes cool down, and warm up). Simply strive for that number while working out. After a while of getting used to 20 minutes at 60% of your max heart rate, it's time for interval training. In interval training, for example on a treadmill, do 5 minutes warm up, 1 minute jog, 2 minutes sprint, 1 minute jog, 1 minute walk, etc. This will cause you to lose so much weight, it’ll become ridiculous.
Doing interval training for 20 minutes is far better than doing 1 hour at some ridiculous pace. Not only will you get tired, but you'll just give up.
Remember, diet and exercise are the two most important factors in weight lost. Anyone guy can get up and go to the gym. It takes real dedication to change your diet and your lifestyle choices. You have taken the first steps, now it is time to get down to business, and seriously think this through. You need to take this as more than simply a weight loss goal. You need to take it as a lifestyle change.
