what is a good and effective way to lose body fat?

Question

275 pound male

Answer 1

I lost 105 pounds in 6 months. Here is how I did it.
1. Every morning get up and walk for 45 minutes. You can start with less time, but you want to get up to 45 minutes, and it must be fast walk. You want your heart rate to go up. It must be in the morning, it kick starts your metabolism.
2. I cut out Red Meat, and fatty foods. Boneless skinnless chicken breast, baked, or grilled, rice and vegetables (steamed).
3. Eat half. Just eat half of what you normally eat. Put 1/2 on your plate, and put the rest away. Cook less. When you go to fast food, get salads only. Or grilled chicken. No fries, diet soda. Or water.

It will work, once you get into a routine, you will get hooked on the results, and you will keep the routine. It has been over a year for me.

Answer 2

There is no short cut but there are some techniques which certainly accelerate the weight loss. Remember food is a fuel and if you eat more than you burn your body has no option but to store the fuel as fat. Volume of food is not necessarily indicative of calories (approx values:1gm carb = 4.5kcal; 1gm protein=5.4kcal; 1gm fat =9kcal). Some ideas which worked for me: 1). Only shop for one day at a time if you can to avoid over stocking your fridge, cupboards etc. 2). Cut out carbs at night and avoid cooking with oils (rather grill or use non stick etc). 3). Always work out your calories religiously each day in terms of what you have eaten and what you burn in a book or PDA. (if you don't exercise you probably burn in the region of 1500 calories to 2000 per day so don't exceed 2000). You might be amazed how much over you are at the beginning.
3). If you can start exercising such as walking in the pm or when you have a chance. Once you get into the routine it becomes much easier.
4). This really works well: take a strong dose (2gm/day) of L carnitine and CLA (1gm/day). Take half dose of L Carnitine in am and balance in pm. This helps metabolise the stored fats faster and there are no nasty side effects at all.
5). Keep a clear mental image of what you want to look like (be realistic) and bear in mind that this is actually a lifestyle change and not a temporary course to lose some weight as this is what results in a weight gain.
These techniques took me from being a very overweight individual to just fine so give it a go.

Answer 3

Chek out the South Beach Diet. Find a good gym and talk to the trainers there about exercise classes. Stop eating white sugar and junk food. Take a good walk each day. Don't eat after sundown. Do eat a good breakfast.
Don't eat BIG meals - divide your daily intake into 5-6 smaller meals/snacks. Drink 6-8 glasses of pure water daily.

Answer 4

You got 2 other things making you heavy besides bodyfat. Good carbs like celery and carrots will never make you fat. Bad carbs like cake will, but you don't need to know the whole science of glycemic index and load. It is mostly NOT your fault, if you need to lose weight. The way we have been taught to eat is responsible for making obesity the number one health problem in the world (according to Atlantic Monthly magazine) replacing hunger and infectious disease. You need to re-learn how to eat so you can become thin. Not a diet, but diet lifestyle.

Find out about fastest way to lose weight, gradual ways to lose weight, most effective exercise, good and bad carbs and anti-water. Lose bodyfat and retained water which also makes you a lot fatter (bloated). Links page has gov. BMI calculater to find out just how much overweight you are (teens plug in your age to compare to others your age). Most important-- make sure to read the last "fat loss tip", first before anything else, to see the number one food that causes Americans to be fat.

http://phifoundation.org

Answer 5

If your really serious about this and that your welling to do what it takes...then your justing starting..

the first thing to lose weight effective is by having and mainting a good rate of metabolism!
Metabolism is the amount of energy (calories) your body burns to maintain itself. Whether you are eating, drinking, sleeping, cleaning etc... your body is constantly burning calories to keep you going.

Metabolism is affected by your body composition. By body composition, I mean the amount of muscle you have versus the amount of fat. Muscle uses more calories to maintain itself than fat. People who are more muscular (and have a lower percentage of body fat) are said to have a higher metabolism than others that are less muscular. For example, let's say you have two people who are the exact same height and weight. One exercises on a regular basis with weights, in addition to aerobic exercise, and has a low percentage of body fat. The other never exercises and has a higher percentage of body fat. The first person who exercises will have a higher metabolism than the second person. What this basically means is that person #1's body will use more calories to sustain itself than person #2.

Begin to exercise and stop dieting. If you've never exercised before, make sure you see a doctor before beginning a new exercise program (your problems with metabolism may be the result of a medical condition rather than your diet or lack of exercise).

You can increase your muscle mass by doing some type of resistance work (i.e. lifting weights, using exertubes, rubberbands, dynabands, hand weights etc...). You can also decrease your level of body fat by doing some type of aerobic exercise at least 3 days a week for longer than 20 minutes. By aerobic exercise, I mean an activity (such as walking, jogging, step aerobics, hi/low aerobics, biking, swimming etc...) that will increase your heartrate into the target zone and keep it there for the duration of the exercise session. You also need to eat! - Do not diet, just watch the types of foods you eat. Try to eat a diet that is lower in fat (check the labels on the foods that you buy).

Symptoms of slow metabolism include fatigue, feeling cold, dry skin, constipation, a slow pulse and low blood pressure. These symptoms could be the result of a medical condition rather than low metabolism - MAKE SURE YOU SEE YOUR DOCTOR to rule out any type of medical problem.

if you eat a very low-calorie diet, your metabolism will slow down in order for your body to survive (your body thinks it is starving).
The combination of aerobic activity and weight training will result in a body that has more muscle and less fat - so the end result will be a higher metabolism.

Good Luck!!

Answer 6

I know you're not going to like this answer, but I swear it's the truth. A lot of sources say you can eat less carbs or eat less protien, blah blah, but the truth is you just have to eat right and excercise. If you eat fries and drink coke all the time, then working out is going to be that much harder. Your body does need some fat, so eating fries is okay every now and then, but you need to try and eat proper meals (example: baked chicken, corn, and peas or something) Working out and eating right is hard to do all the time, but I promise it works!

Answer 7

Eat healthy, drink lots of water...cut back some on your calorie intake to lose, and exercise several days a week...

When I'm trying to lose weight, I workout at least 1 hr a day, 5 days a week...sometimes 2 hrs (1 hr a.m., 1 hr p.m.).

Good luck!

Answer 8

combination of weight training to build muscle... more muscle will increase your metabolism... with cardio, running, jogging, walking to begin with... and a sensible diet low in simple sugars and fat. i lost nearly 50 lbs, 220 to 170 over about 6 months about 5 years ago and have kept it off. the book i like is Body for Life. check it out. stick with it and good luck.

Answer 9

PHYTOLACCA BERRY TABLETS !
No side effects No Complications !
Its a Homeopathic Medicine for the treatment of Excessive Fat and Weight !
Take Care and God Bless !

Answer 10

How to lose bellyfat?
http://www.askaquery.com/question/How-to-lose-bellyfat.html


The Best Exercises To Lose Weight
http://www.askaquery.com/question/The-Best-Exercises-To-Lose-Weight.html