how can i loose 20 lbs im 5'2 and weigh 120?

Question

i wanted to get back from the weight i used to have before which is 104 i started running but it seems like its not working i started last week this will be my second week running for 30minutes 2 miles non stop but i dont know if its gonna work cuz i check my weight again after that week didnt loose even a pound im so desperate i juz wanted to feel good again

Answer 1

Don't target more than about 2 lbs per week. If you try to lose faster, your body will go into "starvation mode" and get very stingy about burning calories while at the same time very efficient about storing any calories that you do provide. And it will make you feel awful.

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.

To lose a pound of fat, you need to eliminate about 3500 calories. You can do this by burning more with exercise or by modifying your diet to reduce intake. If you do a Google search on say, "swimming calories" you will quickly find a website with tables of calories burned for a given exercise. You can use such lists to estimate how many calories you are burning up with your routine.

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

Talk to a Dr. first, 1/5th of your body is a large bit to be trying to shave off.

You'll probably need more than just running to really get off the pounds as running really only works out the lower half of your body. Variety is a good thing.

You also may want to look at your diet, though I suspect you probably already have. Again, probably best to check with a Dr. on this one as well so you don't cut your diet back too much.

Answer 3

write down everything you eat and the approx number of calories.
Don't go over 1200-1500 calories a day. Drink lots of water, or other non calorie beverages. Don't eat any junk food. Eat oatmeal, eggs without the yolk, I hard boil mine, turkey sandwiches, only one half a sandwich a day, soup that has less than 100 calories a serving, tootsie roll pops for a treat and fruit, vegebables and salad. I have lost 12 pounds. I walk about 30 a day. Good luck.

Answer 4

Personally, I've found that Weight Watchers works quite well, though it does cost money. That said, perhaps you should talk to a doctor first: 120 is a totally reasonable, healthy weight for someone your height, and 104 is a little low.

Answer 5

Losing weight in one week

Losing weight is difficult. But here I am introducing you some tips to lose a small amount of weight in a healthy that that is also within a week.

Steps to losing weight fast


* Get a set of small hand weights, 3, 5 or 8 lbs.

* Do five to ten minutes of weight lifting for a half an hour after each meal. Lie on your back and slowly lift yourself up with weights in each hand. Do this daily for the full seven days.

* Before or after you take a bath or a shower each day, do five minutes of jogging in place, your weights in hand.

* Do not eat greasy foods. Drink only water and fruit juice. Eat a portion of vegetables at every meal.

* In the morning try to eat fruit. Do NOT dump heaps of sugar on your cereal.

* Follow this regimen for seven days and you will see results.

* Take time to cook, Make food look appealing; don't be afraid to try new things. If you're not sure how to prepare or eat things you can go on an online search engine (such as google) and look how recipes and how to eat things.

* It is a shown fact that one of the "weight loss tips" is not true, many of us believe that if we eat late at night the food turns directly into fat. This is only a myth, food is stored all day into fat, it has nothing to do with time. Make sure you eat a lot of protein, this is important because if you don't have enough protein in your diet you will lose muscle and not fat.(Muscle will be burned but not as much).And finally have fun with it! Make up a dance or jump rope to music, getting active doesn’t mean boot camp!


Quick tips


* Eat plenty of vegetables with each meal.

* Drink plenty of water

* Before buying any food, look for carbs, calories and sugar in the ingredients. You'll want to cut down on all three.

Answer 6

Well firstly, it is more realistic to aim for 110, than 100lb. Why do you feel the need to be 100lb anyway, it is verging on underweight not to mention you were around 105lb before, so you don't need to go lower than that. You need to reduce your overall amount of calories and increase not only cardio workouts, but also work on building muscle with weight training. The combination of the above will burn fat, build muscle and speed up your metabolism. HTH : )

Answer 7

stop drinking soda an automatic 5 pounds. also stop eatting carbs in the evening. And eat protein in the morning.

Answer 8

I think your age is ok for your height.
Loosing 20 lbs you will land in trouble.

Answer 9

Try the new "dawn Kee" diet......keep your A ss out of the fridge!