i want to lose aout 10 lbs by the end of otober.... any suggestions?my schedule is too hectic to go to the gym

Answer 1

Losing 10 lbs by the end of October is realistic, but probably not achievable without some component of exercise. Here are some ideas on both from my 360 Blog of September 10.


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

Not too hard, In June of this year my wife joined the local Rosemary Conley exercise and fitness class, she went once a week and brought home a load of recipes for low fat meals. You'll find them here:
http://www.rosemary-conley.co.uk/apps/content/page.asp?itemID=1026

She lost a stone over two months, but all I did was eat the low fat foods along with her and I lost 12 pounds over the same period.

The golden rule is, don't eat anything that's more than 5% fat and get at least 30 mins exercise a day (in my case a 20 minute walk to work and a 20 minute walk back was all it took).

There's no shortcut. You've got to eat fewer calories and do more exercise, but you can fit those elements into your everyday life with a little thought and planning.

Don't try any fad diets, you wont stick to them and even if you lose 10 pounds you'll put them back on when the diet ends, and there's nothing more dispiriting than that.

Good luck!

Answer 3

If u wanna lose 10lbs in a month, it's a little to much but you can lose lbs in a month by eating frsh fruit and vegetables every day, u can use vegetales to eat healthy salads. Drinks lots of water too. But I would suggest you that once in a while if u can go to the gym go or even just for a long walk, that would really help you.

Answer 4

10 lbs in one month with no exercise? Not healthy. You can't do it. You need to do exercise and take at least 5 weeks over it - otherwise you will jsut put it all back on straight away, plus a bit more. And damage your liver, kidneys, lower intestine, heart, lungs and central nervous system. Please don't try to do this. Find time for exercise instead - make time, you aren't too hectic, just not motivated enough. Don't be lazy.

Answer 5

You can do this- 2-3lbs a week is possible and healthy weight loss. I am a personal weight loss coach and have helped many people lose weight with a meal replacement plan which is soy protein based, it's effective and easy to use. Great for busy people! Give me an e-mail if you want more info.
Good luck with whatever you do.

Answer 6

This will work for sure.There is a diet called Lighter life.Basically you eat these sachets they provide add it to hot water and drink,and there are also bars they provide too.But the thing is you can't eat nothin else apart from this because it will mess up the metabolism,the weight will drop off in 2weeks if you strict about it.Honestly it works,I have forgotten how but I know it something about ketones, so as a 'side effect' you get bd breath.....it will be worth it

Answer 7

Stick to a vegetable and meat diet, (chicken or fish), stay away from ALL carbs and sweets and drink green tea to boost your metabolism. If you have no medical conflict, take chromium picolinate also and exercise at least 30 minutes per day at home. Cardio is best and with resistance bands if possible.

Answer 8

Low calorie diet basically, lots of water, eating at sensible times.

Alternatively; take the rest of October off (Ignoring you busy work schedule) and go and do the Pennine Way.

Be warned; it's not safe to loose too much weight too quickly.

Answer 9

I lost 8 pounds in 10 days by using Stack Body Tune Up. You might want to check it out.

If I can be of further assistance, let me know.

[e-mail]
http://www.geocities.com/pktull

Answer 10

An all juice diet. You might end up gaining it back but you will lose weight! Make sure you are buying quality juice (not hi-C or koolaid) it has to be actual fruit/vegetable juice either you squeeze yourself with a home juicer or get in a health food store.