what are some healthy ways to lose weight?

Question

i want to lose fat but gain muscle by july29. right now im 110.

Answer 1

Healthy weight loss tips


* Take one pound at a time

Don’t get overwhelmed by how much weight you need to lose. Try to remember that "losing 15 pounds in two weeks" is nothing to celebrate. It is important to realize that the more quickly weight is lost, the more likely the loss is coming from water and muscle, not fat.

Since muscle tissue is critical in keeping our metabolism elevated, losing it actually leads to a decrease in the amount of calories we can each day without gaining weight.

Fat loss is best achieved when weight is lost slowly. Strive for a weight loss of no more than 3-4 pounds per week. One pound of weight is equivalent to 3500 calories.


* Set Reachable Goals
For instance, if you know you need to get more exercise, begin with a manageable goal of, say, walking 10 minutes a day that you know you can achieve. Then build your self-esteem by achieving the small goals you set yourself.

The same logic applies for losing weight.

* Stay off the scales
Don’t get discouraged when your progress seems to be slow according to your bathroom scales. They do not provide a true measure of what is going on with the body.

If exercise levels are adequate (5-7 days a week), you may be putting on muscle but losing fat, thus losing inches even if you are not losing pounds. It's always a good idea to do several body measurements to have a second objective way to monitor progress.


* Stay focused on being healthy, not thin
Many people become more successful at long term weight loss when their motive changes from wanting to be thinner to wanting to be healthier. Change your mindset to think about selecting foods that will help your body's health rather than worrying about foods that will affect your body's weight. The Food Pyramid offers a basic outline of the types and amounts of food you should eat each day to give your body the nutrients it needs for optimal health.

* Fat Free?
We've known for some time that limiting high fat foods in the diet can be helpful with weight loss. That's because fats pack in 9 calories per gram compared to only 4 calories per gram from proteins or carbohydrates. To many, the message to limit fats implied an endorsement to eat unlimited amounts of fat-free products. Just to clarify, fat-free foods have calories too. In some cases fat-free foods have as many calories as their fat laden counterparts. If you eat more calories than your body uses, you will gain weight. Eating less fat will help you to lose weight. Eating less fat and replacing it with excessive amounts of fat-free products will not.

* Drink plenty of water
Drink eight glasses a day. Water is a natural appetite-suppressant. Nettle tea is a great weight-loss tea as it supports metabolism and has diuretic properties.

* Reward yourself
Each time you reach a goal, such as losing 5 pounds, reward yourself with a gift or a massage.

* Seek help if you need it
A big key in long term weight control comes from receiving encouragement and support from others. Find a friend to lose weight with or you can check to see if groups such as Weight Watchers, or eDiets offer programs and resources in your area by clicking the links. You may also wish to check with your local hospital to see if their registered dietician conducts group weight loss programs.

* Watch your portions
With the advent of "supersize" meals and increasingly huge portions at restaurants, our concept of normal serving sizes is a distant memory. Be mindful of the amounts of food you consume at a sitting. When necessary, divide your food in half and ask for a take home bag. It is all too easy to be a "plate cleaner" even when served enormous portions. Learn to pay attention to your hunger level and stop eating when you feel comfortably full, not stuffed.

* Eat your food slowly
Did you ever notice that thin people take an awfully long time to eat their food? Eating slowly is one method that can help take off pounds. That's because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in. The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat. So slow down, take smaller bites and enjoy your food.

Answer 2

Start with some light weights, walking, swimming. You can go to the local Y or the public pool. These are easy and you don't have to invest $$. You can use some (large)soup cans for the weights! Flat out, cut any of these white, refined items, like sugar, rice, breads! Seriously. Instead use brown rice, Sugar in the Raw and Whole wheat products. Fake sugars tend to cause bloat. Be safe when excercising in this heat. You can walk within you r home use the stairs too. Good for the gluts. Go to the mall early in the morning with someone to encourage you. I would not even eat these too much while trying to lose the fat. Drink plenty of water and if you are goin to sweat then go ahead and drink the Gatorade type drinks but have water too. Have fun! =o

Answer 3

The Abs Diet by David Zinczenko. It's tailor made for what you're trying to do. It's like the South Beach diet in that it focuses on the healthy kind of carbs and fats, with lots of protein and calcium, but it also has a fitness program that doesn't take up much time and is very efficient and effective. The book costs about twenty bucks and it will teach you all about nutrition and exercise. It's so worth it I can't even tell you.

Answer 4

Hello, Being that you only weigh 110 lbs. and want to gain muscle. There is only one sure way to be healthy and "maintain" a healthy weight. Eat right and do weight training. Increase your protien with healthy foods. Cottage cheese, chicken, so on. And work with weights. You should educate your self on the proper weights to use for your bodies needs. Possibly join a gym.

Answer 5

110? that's a rather low body weight. Anyway, when building muscle, you'll gain weight, muscle is more dense than fat, so for example, the same size chunk of muscle will weigh more than the same size chunk of fat. To lose weight the generally accepted practise is to increase cardio, so run on a treadmill. To build muscle you need resistance exercises, so lift weights. I recommend seeing your physician first, they can probably give you better advice, especially in the dietary modification portion. Generally, reduce caloric input at first while increasing activity levels to force your body to up its metabolism. At some point you will have to increase caloric input, to support building of muscle mass though. That sort of technical information is best attained from a physician.

Answer 6

If you want to gain muscle do resistance excercise (like weight lifting) and combine it with a diet of plenty of complex carbs and high quality protein. Every other day do some good cardio

Answer 7

There are 2 things you need to concern. One is eating behavior and another one is exercise.
You may try to take Fuji Apple daily before meal. Apple contain fruit sugar that can reduce your appetize, so you will eat less. Apple also contain high fiber that can actually help in reducing your body fat. The reason i choose Fuji Apple is because the soul and sweet is just averagely nice.
You just need a daily house work exercise called "mopping floor". It is actually good and light way to burn your fat equally.

Answer 8

You are SO not fat. That is a perfectly normal weight. I am 139 and DON't know what to do!

Answer 9

Cut out sugar, reduce or eliminate all carbohydrates...eat only eggs, real cheese(not cheese food product), real mayonnaise,real butter, and meat. Nothing coated in flour or meal...make sure meat doesn't have carbs, sugar added...like hot dogs, or honey lunch meat etc...Basic old fashioned food before all the junk came out, and exercise...Drink alot of water...Self Hypnosis...Imagine yourself at your ideal size...Tell yourself this is the real you...and you eat only enough to satisfy this trim attractive body, small amounts of food satisfy me completely...Always eat sitting down at the table focused on your food, never driving, in front of the tv, computer or at any other time.

Answer 10

execrise excersie like 2 hours a day 5 days a week. Drink lot and lot of water