how to loss my weight?

Question

my wants to reduce weight he 108 kilos

Answer 1

ealthy diet, good cardio and some weight training and you'll be dropping that weight like nothing!. But you have to stick to it, and there is no quick fix other than liposuction. Which i definately don't recommend, you can do it on your own without the need for that, but it will take work and time.

Eat healthy, that's the most important thing you can do, and live a healthy livestyle, if you can't at least do cardio 4-5 days a week.

Weight Training and Cardio. 20-30 min a day in the morning before breakfast at best heart rate for the person (can have a physician tell the person what's the best heart rate for loosing weight during cardio and if you keep within 5-10 points, you're on the mark). If you're not doing cardio in the morning before breakfast, then do it 2-3 hours after a meal, not earlier, and spend about 15 or so minutes doing light weights, doesn't have to be heavy weights, just light weights, lots of reps, then go do cardio for 20-30 min. Anything over 40 min is overkill and can cause overtraining, which will defeat the purpose.

If you do cardio anytime besides morning before breakfast, it takes your body 20 or so min to start burning fat, that's why do the weight training first.

Cardio could be fast walking, cycling, running, treadmill, whatever is your favorite aerobic activity. If you do it at your recommended heart rate, you won't feel as exhausted after doing it and you will be burning fats, if you do it too far above the heart rate recommended you're burning sugar, too low, you're not burning anything.

Also, drink alot of water, 0.6 ounces times your body weight. I know it's alot, but everything is based on water in your body.

Another reason for weight training is not to put on muscle, but to tone, however, you also burn alot more fat during cardio if you have some muscle.

Fix your diet, if you're eating 2k calories per day, roughtly 230 carbs, 250ish protein and 15-40g of fat you're on the right track. However it's also best to spread it out between 5-7 meals, roughtly every 2-3 hours appart.

Your body NEEDS fats, protein, carbs and calories to function, going onto a crash diet will cause your body to go into a catabolic state where it will eat muscle and store fat instead, you will loose weight, but most of it will be water weight and muscle weight and that's bad :) You don't want that.


http://www.hrfit.net/mbs/publications/publications.asp

Scroll down to the women's versions. Great books, have alot of info on diets, health, meal plans, alot of good nutrition info, work out sets, everything you'll need to get back into great shape. I used it and still am using it, got best results through the book.

Answer 2

Eat more frequent meals but in smaller portion.Drink a lot of water(1-2 liters a day). It makes your skin glow and helps “flush out” bad things in your body.Have a combination of grains, dairy, and fruit for each morning.Don’t put salt on your food and exercise at least 3 times a week.Eat a variety of foods. If you eat the same thing every single day, your body will feel restricted.Enjoy the things you eat. Food is your nourishment, not your enemy.Eat healthy snacks and veggies.If you’re on a diet, have one day where you can eat anything you like. That way you won’t feel left out on other stuff.

Answer 3

You have to start working to reduce ur weight immediately. I don't know ur height and age, but 108 kgs is absolutely dangerous. Consult ur doctor and dietitian before starting the work out. Don't try anything by yourself. If possible join a Yoga class. But the results will show only in the long run. You must continue exercise and diet to stay fit.

All the best...

Answer 4

Here is what you need to do, if you are serious about losing weight and keeping it off. Eat 6 small meals a day about every 4 hours. Here what that will do for you, your metabolism will increase (i.e. Loose weight) and you will have more engry. If you go on a diet and eat less, your metabolism will slow down and store to fat. That is why diets dont work. Only the size of your fist, carbs (examples:baked potato, pasta, oatmeal, beans, corn, melon, apples, fat free yogurt, whole wheat breads)in one and protien (examples:chicken breast, swordfish, shrimp, turkey breast) in the other. You can also eat vegetables and salads with any meal, they dont have none or little fat). 30min cardo exercise every day. Any of these(examples: walking, jogging, swimming,running, biking, ect), Monday cardo, tues upper body (arms: curls, tricep extensions,pull ups, front press)(abdominals: leg pull crunch, leg raises), (chest: bench press, butterfly, pullover)(shoulders: front press, arm pullover, cross county skier machine)(back:seated row, lat pull downs, back extension)(YOU DONT HAVE TO DO IN ONE DAY, mix it up) wed cardo, thurs lower body (legs: leg pull,leg press, squats, lounges) fri cardo, sat upper. Sunday eat anything you want and dont exercising, you do this on sunday so your body doesnt go into starvation mode. YOU NEED TO TAKE SUNDAY OFF. If you stilck with this you will have a great body. also drink aleast 8oz of water daily! Stay away from Mcdonals, Wendys, ect because there is nothing good for you on the menu's even the salads are bad (beaon bits, cheeze, dressing, ect) Good Luck :)

Answer 5

Well Walk And Swim ..Do A lot of Sports ..
Eat Healty Food Like Vegetables ,Fruits ...
For Example =

For Breakfast : Fresh Low Fat Milk , Fitness Cereal ( if You Like Cereals ) Or Some Fruits Like Apples, Apricot , Grapes ,Banannas , Watermelon ....

For Lunch : Eat Fish or Chicken But Grilled Not Fried ..Or If Your A Vegetarian Eat Healthy Vegetables .: Like Carrots ,Corn ,Tomato , Lettuce , Cabbage ...........

For Dinner : Eat Healthy Foods ...

Look Eat Healthy Foods Always and Never Miss a Meal its Not Good ...
DONT Eat : Fried Foods , French Fries , Junk Food ,
Well You Can Eat Some Bread But not a lot ..
Drink a Lot of Water ....
Good Luck .
Hope You Lose alot of Weight. ..
Thanks For Asking

Answer 6

weight loss is a science. done the right way u can have permanent results. first u must know ur bmr (basal metabolic rate) this is the amount of energy you spend in ur daily routine. the formula for this is (you weight in KILO) times 25.2 if u weigh 50 kg this is 25.2 kg * 50 = 1260.
make ur calorie intake 350 cals less than your bmr, then spend 350 calories in a workout. eac day creat a deficit of 700 calories. every 7000 calories list loses 1 kg. so lose 3 kga month.
this way the fat once it comes off it stays off.
to maintain keep up your workout. fitness is a life style and u have to change urs to stay fit.

Answer 7

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Answer 8

Stop Eating

We eat to live not verse

And if you Don't Care Much about health problems

you can go for polimic methodth ( though up after eating)

Answer 9

Aerobics

Answer 10

hey u have to walk a lot then

U better swim

Control ur diet

Eat much fruits as u can

Drink a lots and lots of water

Eat a lots of vegetables

Do not eat food containing starch a lotand unsuitable fat (eg:-Buns,Sausages etc.)

thats it