Losing weight and eating right... What's a good regiment?

Question

I want to lose around 50 pounds. Can someone either post a good regiment to adhere to as far as eating, and what a good exercise routine would involve?

I don't want to build muscle (just yet) just drop pounds and tone up.

Much thanks (in advance) to any health and fitness advice here!

I am 33 years old. Male. 6'2" and approx. 240 lbs. Thanks.

Answer 1

since: July 01, 2006
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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.

Answer 2

To lose weight, you need to reduce the calorie intake by some amount. It is important to develop a healthy diet , so that body receives sufficient nutrients even as you try to lose weight. Check the calorie count of the food you eat. A diet without sufficient nutrients like vitamins and minerals will only increase your appetite when you are trying to lose weight. Since most people combine a diet with an exercise plan to lose weight , additional nutrients are required for the growth of muscles to increase the metabolic rate. Small changes in your diet can help you lose a lot of weight. For long term fat loss, the exercise program should consist of a combination of weight training and aerobic exercises. More information on a weight loss diet and exercises is available at http://tinyurl.com/jax5h

Answer 3

I will try to keep it simple. Your metabolism is basically the rate at which your body burns calories to create energy. So the faster your metabolism, the faster you burn calories and the easier it is to lose unwanted weight. To boost your metabolism naturally you just need to eat the right foods.

You can sit down and literally eat a 1,000-calorie dinner and yet be absolutely starving just a few hours later and the reason is simple: Because your body didnt get what it needed in those 1,000 calories so it sends signals to your brain telling you to ingest more calories and thus, the late-night cravings. That means that the surest way to end those late-night cravings and keep your weight loss goals on track is to eat a more balanced, nutritious diet that actually gives your body what it needs.

It's VERY EASY to lose weight if you eat the right foods. Check out Dr. Charles Livingston's video here: http://www.sexyjese.com - it will blow your mind.

Answer 4

i am a Diet Tech w/out knowing your current BMI(height+Weight) and your age i can not give u a real good calcuation and it would also be helpful 2 know what u are currently eatin everyday but what i can tell u is follow the New food guide Pyramid just put out this year and excercise 3 times a week 4 a min of 30-45 mins and u will slowly start 2 shed some pounds also eat maybe 6 small meals aday instead of 3 large meals that will also help out

Answer 5

Remember the one clinical reply is to lose a pound of fats you have to be bad 3500 energy. So whatever that is helping you burn extra then you're taking in will definitely come to be in weight reduction. If you're taking in much less, so long as you do not drop to low ...similar to underneath 1200 energy an afternoon you're going to drop a few pounds.

Answer 6

if u want to lose weight first u have say good bye to all junkies u eat..like chees burgers, pizzas, french fries all fried items...eat more salads greenleafy vegetables and fruits which contain more fiber give u satiety like tht u will consume less calories. include a cereal n tht too more wheat made food as it contain fiber n an egg or chicken for proteins or if ur familier hav vegetable proteins like pulses. avoid red meat n pork as it contain more fat.......include a fruit n vegetable n salad in ur diet...sure u will reduce weight..n ya dnt frgt to do walkin more.....increase ur physical activity....drink more water before u eat somthing as it will also help u to cut down calories.......try ths All the best

Answer 7

don t spend more time in front of the television

Answer 8

walk daily 30 mins in the morning

Answer 9

take a break from blue moon belgian white a 164 calorie treat and grab a miller genuine draft which is only 64 cals

Answer 10

No fast food

Loads of water

Lotsa walking