how to lose fat?

Question

im kinda fat..espeacially around my hips and tummy...
i really need to lose some weight but i dont know how..help me... need some advice!!!

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

Don't go on a diet! Change your life instead.

More exercise and less food with fat and sugar in it. Your meals should have mostly vegetables and less meats and milk products.

Since your fat is around the hips and tummy you also have to remember that those are the last places where your weight loss will be visible. Don't give up because of that.

Answer 3

Honestly you should not difference a factor. Honestly a LOT of folks say that a few thin faces aren't beautiful (relying if it suits your appear) There are lovely women with thin our bodies &' obese cheeks. Though in the event you nonetheless do not wish to preserve it the equal the, you'll additionally speak for your moms and dads approximately this. Though from my individual opinion, is that you just will have to keep the equal.

Answer 4

my best advice is to change your life. that means eating healthier, fat -free or reduced sugar products, drink water vs. soda eat reduced fat peanutbutter vs. the regular kind, eating protein-in moderation, and having your dinner no later than 6-7pm. you need to work out 5 times a week-i know that sounds like a chore but you asked my advice. start by walking on a treadmil for 30 minutes, increase the incline and speed little by little as you get better and better at it. as for your hips and abs,that is easier said than done: for abs try the following-have a mat on the floor, lir down on it(on your back starring at the ceiling), take your legs, and place then at 45 degrees in the air, put your hands behind your neck and start to do your crunches. try sets of 20-35 reps/set and 7-10 sets if you can handle it. if not decrease the # of reps/set and the # of sets to lets say 8sets. do the same exercise except get a medicine ball, and as you hold your legs up in the air, put the ball between your thighs and use it as resistance and do the same thing again. also, try to do reverse crunches-if you work out at a gym ask someone to help you with these or to tell you what they are.-and do 250 of them or more. for the hips try squats and lunges both with5-10 lb weights/arm. try sets of 20reps/set. also try a circuit: squats, Romanian dip, abs-do one after another 3 times. also, make sure that when you do the reps yo do them slowly to feel the burn-it means it works. i would reccomend eating healthier snacks like 1-2 tablespoons reduced peanut butter with carrots, celery or sliced apples, looking on the back of the labels to make better choices. you need to do both cardio and weights to lose the weight and it will be hard and do not expect a miracle overnight as well! it takes months for me to get that nice almost 6 pack of abs....you need to watch what you eat because working out alone will not help you if you have a poor diet or over do snacks. eat 3 helathy meals a day, bring some snacks with you like fruits:apples that are sliced, oranges, or grapes and munch on those and you will save a couple hundred calories vs.eating chips. i say to use good ingredients like extra virgin olive oil when cooking and use it as well as balsamic vinegar to make the dressing for the salad, eat broiled vs.fried, cut down a little or a lot on the sugar, drink tons of water and get lots of sleep as well as eating breakfast-starts your meatabolism.

Answer 5

The Best Exercises To Lose Weight
http://weightloss-tips-guide.blogspot.com/2006/09/best-exercises-to-lose-weight.html


Helpful Tips to lose weight
http://weightloss-tips-guide.blogspot.com/2006/09/helpful-tips-to-lose-weight.html

Answer 6

eat 3 times a day breakfast lunch and dinner and make sure your dinner is at least 3 hours before u go to sleep, take a snack between ur lunch and dinner preferably fruit u can exchange it once or twice for something sweet....easy on the bread...most of all eat healthy not junk food... and try to walk one hour a day....

Answer 7

eat a balanced diet and do some rigorous cardiovascular exercise...just dont overdo it or go on any crash fad diet things

Answer 8

search for PITANGO organic soup.
It is low fat and taste so good.

Answer 9

Visit : ( http://www.tips4diet.com )
It give many advices , also you can send questions specifically for you