Any Ideas on how to lose 5 more pounds?

Question

ok i started working out about 2-3 months ago i am 6'2" tall and weighed 243 pounds (yea i was fat) now im down to 218 pounds and need to drop 5 more pounds to join the air force i really need some help, What i've been doing is exercising by running 15 minutes every morning and doing about a 2 hour bike ride every day and just watching what i eat im hoping to lose this weight within 2 weeks hopfully. is there anything else i can do i really need to lose this weight and keep it off thanks for all the help.

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

Well, you need to set yourself a goal first. You have already done that you want to lose enough weight to join the airforce. You have also done a great job losing weight that is a tremendoes drop and with your height you can carry it quite well.

If you're fully dedicated to losing weight scientific guide lines say that with exercise and a cereal (high fibre) + protein + fruit and veg diet (reducing calories especially those from fat) you can expect to lose about 1 pound a week. Which is considerably less than a KG, but Im used to dealing in pounds so lets look at it that way. A realistic goal if dedicated is 1lb a week. Anything more is either impossible or unhealthy.

Starving yourself contrary to popular belief is not at all a way for you to lose weight. Infact ironically you might actually put it in. When you do not eat, (i.e starve) the body does not know you want to be thin or look better. The body think it is in a time of famine and slows the metabolism down severely and we all know that a faster metabolism is the way to lose weight and stay thin.

Now I take it you are looking at a quick and short term way of losing those kg or pounds. That means you wish to lose weight simply by eating less/ eating less fatty foods/ eating the right kind of foods (as mentioned above) and exercising a bit more. Reduce the number of calories you take in, count them and eat filling foods low in fat such as fruit, veg and slow energy releasing foods like cereals. Lean meat to give you protein but not too much protein as your body cannot store it anyway. (I went on an all protein diet + cereal diet along with weight training and running and went from 73kg to 65kg in a month). I do not however recommend this to anyone as I am not a professional health advisor. Do some light weights and do atleast 4 - 5 days of cardio a week. That includes cycling, aerobics, running and such.

Over a long period of time if you wish to stay fit look into body building, with good references on www.bodybuilding.com for amateur body building. The principle in body building is that when you go on a high protein diet and combine that with weight training every extra 3 pounds of muscle you put on , burns the same amount of fat as a 1 mile jog! So imagine that an extra 3lbs of muscle could burn the same amount of fat as a 1 mile jog while you are sitting here righting a question like this one.

If this does not work for you: the safe weight loss diet, realistic expectations and essential exercise (if you do not exercise while eating less or eating less fat you still do not lose the weight)/ then consult a professional health and fitness advisor who can evaluate you personally and make a program that works JUST FOR YOU. That is their job and people do use them.

Answer 3

Yeah buddy good Job! You might bump your run up to about 20-30 min. you won't want to gain any more weight, so focus on Cardio and try to eat a little smaller meals. it's important to drink LOTS of water especially since you've been exercising a lot. Mainly keep up the good work, you're on the right track. You should be consuming ~ 3000 calories a day since you're exercising.

If you go to the Gym, you should only do cardio and lots of reps with smaller weights because you don't want to build any mass right now.

Good luck in the Air Force. I'm sure you'll enjoy it.

Answer 4

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). Get latest info like American Heart Association does not want you to eat more than 6 ounces daily of meat, fish or poultry. 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

Avoid fried foods because they are too fatty

Answer 6

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Answer 7

if you find yourself at a weight loss plateau up the duration of your exercise routine by five minutes

Answer 8

do the horizontal polka missionary style for an hour and 7 minutes

Answer 9

eat fruit and lots of veggies and lean meat and run or jog a little more and lots of water will help

Answer 10

read tips on weight loss and exercise programs on this site