Tips for summer weight loss?

Question

Ok, currently I'm about 150 lbs, and I would like to be at least 125 lbs. (not fat, not to thin) I know I can do this by september, but I don't know where to start or what to do. I have an excercise bike and thats about it. I work in fast food (so tempting). But I really need to do this. Somebody can help me with this?

I can't join a fitness group (cause there aren't any around, so I'm doing this at home).

Answer 1

I would like to start off by letting you know that I am not an expert. I do work out regularly and have been off an on for about 15 years now. The easiest things to get started would be first look at your diet how many calories are you taking in a day. For a female to start losing weight they should take in about 1800 calories a day. I never would suggest a diet they don't work and if you do one or the other there is always something important you are not getting. So don't rely on diets rely on portion sizes. You should eat at least 5 or 6 times a day. These are not large meals the only large meal you should eat should be breakfast becuase it gives you energy to start off your day and helps with mental focus. Eating aproximatly every two to three hours will help keep a full feeling all day as well as drinking lots of water. If you are going to drink flavored waters and things like that or even juices check the label for how much sugar is in them this is what a lot of people are not aware of is that most of the flavor in flavored water comes from sugar so be careful. Try not to eat a lot of carbs during the evening hours and eating late is not a bad thing as long as it is low carb and small portions. If you have never exercised before first start out walking briskly for 20 minutes a day (weather permiting if it does not use the exercise bike), three times per week. Once that becomes comfortable either add another day or about 10 minutes more on, and continue to do so until the desire weight is attained.

Answer 2

25 pounds in three months is do-able. You want to aim for a weight loss of 1 to 2 pounds per week to lose weight at a healthy rate and to have a better chance of keeping it off.

It sounds like you are willing to exercise and do the work necessary, so that's great! The exercise bike is a good thing to be able to do while you are watching TV or reading or whatever activities you normally do while sitting. I also recommend borrowing or renting exercise tapes or DVDs that you are interested in doing. Having a good variety will keep you motivated.

Start out with approximately 30 minutes of activity getting your heart rate up at least 3 times a week if you have been sedentary. Don't start out over-exercising, because it can actually harm you, and you won't have anything to work toward or improve upon when you plateau. Work your way up to 5 times a week or more, but try to vary your workouts every other day to give different muscle groups a chance to recover and rebuild.

Don't underestimate the value of walking as well. It's a free activity that can get you out of house, breathing fresh air, and if you have a nice park nearby you can enjoy some good weather and nature. You can do this every day and receive great health benefits.

As far as your nutrition, I am doing Weight Watchers right now and it is working like a charm. The main idea is to get the right amount of nutrition you need, but not overdoing the fat and calories. Try to get at least six 8oz. glasses of water every day, a multivitamin, 2 to 3 servings of dairy, and most imporantly: 5 combined servings of fruits and vegetables every day. It can be hard to start out eating that much fruit and vegetables if you are not used to it, but you CAN get used to it. It makes you feel so much better, and you can have fresh, frozen, or canned varieties. Try to keep track of your intakes every day, at least with a check mark system to determine if you had enough for the day. You can still eat the foods you love, but the key is portion size and moderation.

Almost all of the fast food restaurants now have healthier choices on their menus. Because you are behind the counter, you can make your own food more healthy. Leave off the mayo, eat only a few french fries in order to satisfy your craving, and drain the grease off that burger. Have a tiny bit of milkshake if you are feeling deprived. You can do that every day if you want, just have a couple of gulps instead 21oz. Choose grilled chicken or pick off the breading. And have salads, just stick to light dressings. Let's face it, it's really the first few bites of something that tastes the best, so stick to sample sizes. That way you aren't missing out, and you're not going overboard.

Hope that helps! I know you can do it! Good luck!

Answer 3

Fitness & Exercise Tips for Women & Men
As we age, our bodies lose muscle tissue and our metabolism slows down. Exercise is the best way to get physically fit and lose weight. Starting an exercise regimen at any age is extremely beneficial and can add years to your life.

Working out takes discipline and should not be painful. "No pain, no gain" is just a myth and is not good advice to follow. Exercise should make you feel healthy and fit, not looking for the ibuprofen and ice packs.

Experts advise that 20 to 30 minutes of aerobic activity at least three times a week is beneficial for both men and women. Select the best plan that is favorable to your lifestyle, whether it is at home or a fitness club.

Opt for a form of exercise you will enjoy the most and start out slowly, increasing your activity and work out-time gradually. Consider adding basic weight training to build muscles, burn calories and control body fat.

*Aerobic Activity Training*
Bicycling

Brisk walking

Dancing

Jogging

Jump Rope

Roller-skating

Skiing

Swimming

Tennis

For beginners, try increasing personal fitness in your everyday life by walking more, doing some yard work, painting, and parking your car further from your destination. Not only will you have the satisfaction of getting things done, you'll enjoy the benefits of being physically fit.

You don't need to lump your exercise all in one session. Try it in 10 minute increments if this is easier for you and as time allows. While there's no plan or guarantee for everyone, get started and find out what works for you.

Consult your physician before starting any exercise routine and understand that diet and nutrition will play a big factor in your overall results.

*I suggest you try the following...it works on me...discipline is really the most important factor then consider the other possibilities...goodluck...*

Answer 4

I've lost 5 kilos in my first week. It's my 10th day and I have included salad with some protein (eg. egg/ lean chicken) as you suggested. After 4 years of trying, the fat is finally coming off. It truly feels like magic!

Get started today!

Answer 5

i found this artical called "50 Habits of "Naturally Thin" People
How to get Started:Decide how much you want to loose and see how many calories a day it will take to make it happen by year's end.Then, work into your routines however many of these eating tweaks and exercises you need to achieve your goal.
Slash 250 cal.s a day to lose about 25 lbs. in a year, Slash 500 cal.s to loose 50 pounds.
This is based on a 150-pound person: you may need to cut more/ fewer calories depending on ur weight, age & gender. It also assumes your normal calorie intake essentially stays the same and your weight is stable.
* I'm only going to give you the ones that are most helpful and burn calories. If you want more then email me*
1.Wake-up Workout - When your eyes open, sit up slwoly w/out using ur hands. W/ legs straight out, lean forward until u feel a gentle stretch in ur back & hamstrings. Hold. Then, Using ur abs, lower urself flat. Rest & repeat 2 more times. BURNS 10
2. Balance Booster - While u brush ur teeth, alternate standing on 1 leg as u switch mouth quadrants(every 30 seconds). BURNS 10
3.Be a Ballerina - As ur coffee drips, stand sideways, put 1 hand on the counter, and lift the outside leg straigh out in front of u, keeping it extended. With upper body straight, hold for a few sec.s and move it to the side: hold and extend it behind u. Do 5x on each leg. BURNS 10
4. Talk It UP - Every time u grab the phone, stand up & pace around. BURNS 50
5. Carry Some Weight - When ur grocery Shopping/ running erands, wear a backpack with 5-10 lbs bag of sugar inside to increase resistance & burn more calories. Add purchases to ur load as it becomes easier. BURNS 20 (FOR AN HOUR OF ERRANDS)
6.Pump at the Pump - While ur getting gas, With 1 hand on ur car, Stand on the balls of ur feet & slowly rise up & down for as long as it takes to fill ur tank. BURNS 10
7. Shop till the Pounds Drop - at the mall try on at least 10 outfits- pants and shirts.BURNS 60
8. Jog for Junk Mail - For every piece of junk mail u get each day, do 1 lap around ur house/ building, / up & down a flight of stairs. BURNS 35-140
9. Play Footsie - After Dinner, while u are sitting at the table, extend your right leg out & slowly bend it up & down, squeezing & holding in the up position for at least 5 sec.s. Repeat 5x for each leg. BURNS 10
10.Ease into Evening - sitting with feet uncrossed, grab ur wrists & raise ur hands above ur head to lengthen the spine. Take a deep breath in as u reach & hold the position, breathing slowly in & out for 20 sec.s, taking longer on the exhale. BURNS 5
11. Sing a Song - Spend sunday morning belting it out in the church choir. BURNS 70 PER SERVICE
12. Catch This! -
Spend 30 min tossing a ball or a frisbee with ur kid/dog BURNS 90
13. Make Whoopee - Instead of a bowl of ice cream as a bedtime snack, have a robust tussle with your spouse. BURNS 300

Answer 6

eate more protein in the morning

Answer 7

Join a spin class. Men burn about 800 calories and hour and women about 500.

Answer 8

swim or run. You could also try rowing as a sport because it's good for you arms, back, neck, legs and bum muscles. You have to also maintain a healthy diet and drink alot of water :)

Answer 9

Don t take rest more than 30 seconds between exercises

Answer 10

Snap a photo of yourself once a week to know progress that will also increase your confidence level