What do you have to watch when loosing weight?

Question

fat, calories......etc...? What do i have to eat less and what more of?

Answer 1

There is no site specific way of losing fat... the old myth about working your abs to burn belly fat isn't true. To get rid of love handles, you need to lose overall fat. That happens with exercise and watching your diet. More on that below.

The most effective way to lose fat is aerobic exercise in the "moderate" fat-burning range, ideally first thing in the morning before you eat. When you wake your body is ready to burn fat and your levels of growth hormone are highest at that time. Later in the day it can take up to 30 minutes just to put your body into a fat-burning mode.

Another overlooked way to burn fat is by lifting weights. Skeletal muscle has very high caloric needs... almost twice that of adipose (fat) tissue. Put on a little muscle and you will burn calories all day even at rest. Be aware that skeletal muscle weighs more, so with this approach you may see your weight increasing while your body fat is melting away. Not realizing this often stresses folks who think they should be losing weight as a measure of fitness. Forget the scale, look in the mirror and you will be happy.

For diet, keep a diary for a couple of weeks counting calories, grams of protein, and grams of fat intake. It is easy with online sources of nutritional information (type the name of the food and calories into the Google search engine) and packaging labels. That will let you quickly figure out where the fat is coming from in your diet.

Fat gives you 9 calories per gram. So take the number of grams of fat, multiply by 9, then calculate what percentage the fat calories are of your total daily calories. Restricting the calories from fat to about 20% of your total intake is ideal for a maintenance diet... that isn't overly restrictive. Of note, you need some fat in your diet. For instance, the body uses fat to produce hormones. Once you have a picture of how to modify your diet, you can drop the diary and just go back to it occasionally if you are wanting to tweek things further.

There is a subset of questions that goes further and asks about "How to get a six-pack?" The answer is the same. Six-packs are 20% abdominal exercise and 80% diet. There is one caveat... abdominal muscles will form in the position that you exercise them, so be certain to pull them tightly toward your spine while doing crunches, etc. Also, during most lifting, the "core is active" which means that you should be stabilizing with contracted abs then too. Fail to do this and the abs will form, but bulging outward and the result is not attractive.

If you are trying to build muscle as a way to lose fat, then you may need to increase total calories and specifically your protein intake. I target about 0.8 g of protein per pound of body weight each day when actively building. That is far more protein than most people need in their diets.


Aloha

Answer 2

The truth is portion control is the biggest problem when it comes to food people eat t oo much. The reason is that they aren't eating a balanced diet. Eat the kind of well balanced meal you were told to eat as a child, just don't eat too much and be sure to get plenty of exercise. Fad diets will help you lose the weight, but for most people once they lose wight they pick up the old habits and the weight comes back. Portion controll is a small change that you are less likely to relapse from once the weight is gone.

Answer 3

Eating less processed foods and sugar helps a lot, eat more healthy fats (olive oil, nuts) instead of saturated fat like red meat. Add in lots of veggies and fruit, those things will help to lower the calories you eat but fill you up.

Answer 4

You need to watch your intake of carbs meaning breads pastas and eat only whole grain foods meaning stone ground wheat and lay off the bleached flour products. Eat sweets in moderation and stay away from the snack cakes and cookies because some products like Little Debbie and Hostess put artificial flavoring in their baked goods.

Answer 5

I You need to watch the amount of fat intake and drink plenty of water.Do not eat too late at night and keep active

Answer 6

cut down your portions - drink more water.
Make sure you eat often enough, but eat less.
Eat more vegtables and fruit.
Exercise. Eat healthy. No more fast food.

Answer 7

I know if I was trying to lose weight I would be watching the bathroom scale...

Answer 8

watch the scale and make sure that it has lower numbers on every Monday