Does anyone have any good advice on how to looose weight?

Question

I need to know of a diet that will help me loose weight .

Answer 1

Don't target losing 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 work 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

Food in moderation, and excercise is always the best "diet". Make sure you're looking at the serving sizes on food labels (i.e. did you know that 1 slice of bread is a serving?), and get at least 30 minutes of heart pumping excercise a day. You'll lose the weight slowly, but you're more likely to keep it off in the long run. Studies show that women who lose weight quickly (more than an average 2-3lbs a week) are MORE likely to gain the weight AND MORE back! So go for a behavorial modification: Love yourself, eat right, and excercise regularly. Diets simply don't work for long term results.

Answer 3

Eat low fat, low sugar foods such as veggies and fruit, pretty much as much as you want. Then eat only one or two pieces of bread (whole wheat, mutigrain, no white bread) a day. Chicken, fish, lean beef, wild game, eggs, some sort of protien. Beans are also great for you. Stay away from baked potatoes. Try brown rice instead. Yams are good substitue for baked potatoes with a little butter and no brown sugar. Also stay away from anything containing High Fructose Corn Syrup. It's in more things than you think. Don't use aspertame or other artificial sweeteners. Use Stevia to sweeten things or organic cane sugar. Try and drink six cups of green tea per day or buy a green tea supplement. You can have dairy, but limit it to 2% milk fat or lower. Yogurt is fine but one a day is best. It has lots of sugar in it, especially the lowfat or no fat kind. Don't eat fast food unless its subway or the like and don't drink soda, diet or regular. No candy. Now, with all that said, give yourself one day to eat anything you want all day. This will keep you from screwing up all week and give you something to look forward to. You will find that with time, you will even eat healthy on those days. Dieting is a bad word, you need to call it a change of lifestyle, or a healthier way of eating. People don't stay on diets so if you approach it as a lifestyle change you are more likely to stick with it. Also you need to exercise. Start with walking 2-3 miles per day at a pace that increases your heart rate. Heres the formula. Take your age and subtract it from 220. Then figure out what 55% of that number is. You need to get your heart rate up to that number for 20-30 minutes 4-5 days per week. Never go past 85% of that number, its too much. Depending upon your weight, walking or swiming in a pool may be better for you. Also, a tredmill may be a good option as it is more cushioned than the ground. Sarting a weight lifting routine will help as well. A sample menu for a day would be: Breakfast - one egg, one piece of toast, an apple and some orange juice. 2-3 hours later: yogurt or a piece of fruit (protien shake or bar works as well). Lunch: Chicken breast, rice, salad with low fat dressing (fat is needed to help your body process the nutrients in the veggies). 2-3 hours later - protien shake or fruit or baked whole grain crakers with 1% milk fat cheese. Dinner - Fish, sweet potato, black beans and a whole wheat role. Eat a banana or veggie a little before bed. I guarantee if you chage your eating habits and use some of this info it will help. But you must exercise as well. No diet or food plan will do it all. Plus, some things wok for others and not for some. You may have to modify it a bit, but the principals are sound. email me with questions and good luck. You must motivate yourself to stay with it. If you really want to loose weight, you have to make it happen.

Answer 4

I use an online dietary planner for my nutrition class called diet analysis plus, you type in the foods you eat and it shows you how many nutrients you get, your percent of fat intake, calorie count, everything. Planning out your meals through the food guide pyramid may not help you loose weight as fast as some diets, but in the end you'll be healthier.

Answer 5

Try the abs diet. It works great, and its not a diet, its a different way of eating that you actually like. My boyfriend and I love it. You even get a cheat day where you can eat anything you want, I lost like 5 pounds in about 8 days.

Answer 6

Weight Watchers. I lost 35 pounds on that diet.

Answer 7

weight watchers. I love it, I lose weight each week. I am not suffering. You can do it online instead of going to meetings. I think I paid 65 for 3 months.

Of course reduce caloric intake and increase activity. That is how you lose weight. Burn more than you eat.

Answer 8

i agree with her too. or run like mad till sunset! works gr8 4 my friend. or u walk everyday 5 laps. until u loose a few pounds then u buy this strip that costs like about 100 QR and the doctor puts it 4 u. there r so many stuff email me 4 more.

Answer 9

loosing weight is again a mind makr up!!hw strongly u feel on loosing those extra pounds!once u have decided in your mind make a schedule for your self for exercise and food chart. please eat healthy food less of fried and sweats more of vegetables and fruits,added with skimmed milk products.

Answer 10

eat often, but small meals and NO fast food, go work out or any sports activities, don't try to loose it fast, u'll gaine faster, better to go slowly, I started going to gym this march, I lost 10 pounds, I look and feel better