how to lose weight really fast and keep it off?

Question

seems that whenever i start eating normally i put weight on really fast

Answer 1

On Yahoo!Answers I find certain questions being asked repeatedly which is simply a reflection of new people participating. A couple of common question amounts to "How do I lose weight," or more specifically, "How do I lose abdominal fat?" I have gotten very positive responses from my answers when I paused to reply (and now beginning to get "It works!" emails that are very gratifying. I like helping people)... so have recently decided to put a good solid answer on my Yahoo!360 Blog (September 10) that I can point people to. These are my thoughts as a physician and athlete.

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

1

Answer 3

Try Weight Watchers. It doesn't forbid any food groups. You will lose 1 to 2 lbs a week if you follow the plan and exercise.

Losing weight anymore quickly than 1 to 2 lbs a week will not be a lasting weight loss - slow and steady wins the race.

Answer 4

From the top....

Your body is a machine. It takes in fuel, and burns it doing various things. If you bring in more fuel than you burn, then the body stores it in fat cells. Conversely, if you burn more than you take in, then your fat cells are emptied.

Losing weight really fast is possible, but it won't translate to "keep it off." To keep weight off, you must balance your fuel intake -- "Calories" -- with fuel burning -- "exercise."

For example, a carton of super-sized fries equals a killer hour in treadmill class (and I mean KILLER). Do you really want those fries now?

ON the other hand, you can eat low-carb snacks to your heart's content, since the body loves carb energy, and if it can't get enough carb calories it goes to fat as its second choice.

I'd recommend the following:

- Low-carb "Atkins" diet to get some weight off in the next 3 months (it really works). As crash diets go, it's one of the healthiest, but I've never found anyone who can maintain on that diet (beer tastes too goo?).

OR

Join Weight Watchers. I have one friend that has lost 150 with weight watchers (yes, that's 50%) and one who has lost 25% so far (around 70 pounds). Yes, I have shrinking friends.

- At the same time, sign up for exercise classes at the YMCA. Find something that you like, such as spinning, pilates, etc. You're gonna sweat and hurt and cuss... but each ache is worth a bunch of "fuel".

- When you get your weight to a good level, keep the exercise going, and simply watch the fries (and other high-calorie, high-carb foods).

Answer 5

It is not safe to lose weight fast. Two pounds per week is the safe amount to lose per week.
I no longer diet and am losing weight. When you diet, the thought of food is so concentrated on your mind, that meals cannot come around quickly enough!
Just have smaller portions of a well balanced meal; never miss a meal; drink lots of water and other drinks; exercise.
Good luck.

Answer 6

When you say eating normally, do you mean healthily? If so, the problem is caused by dropping your calorie intake too low to start with, so that you activate starvation hormones which slow down your weight loss. Therefore, when you up your calorie intake, your body thinks starvation's over for now, better store some fat for later. You should be looking at 1200-1600 cals per day to prevent this.

Answer 7

Losing weight fast and keeping it off do not belong in the same sentence. Lose weight slow, because you've made lifestyle changes, i.e. healthy eating and exercise, and you will keep the weight off. If you keep going on fad diets, you're just going to mess up your metabolism and keep gaining more and more weight every time you go off one of the fad diets.

Answer 8

It is unrealistic to aim to lose weight fast and only results in disappointment and feelings of failure. Make small sustainable changes, increase your daily level of activity and reduce both your fat and calorific intake and in time you'll find the weight drops off with very little effort and best of all, it will stay off because the new lifestyle is maintainable.

Answer 9

Hi Tina,
Give me an e-mail and i'll send you some info about a very
healthy, fast and effective way to lose weight.

Answer 10

After seeing this I want to share something because I spent years switching from diet to diet without any success until I saw Pams magic plan (i found it on google). Without doubt its the best weight loss that I have ever achieved and I have not put it back on to this day.

Answer 11

hey Tina watZ good,
look i feel what your saying hun, but its quite simple..stop the dieting ok it does not agree with you or anyone else.

i'm going to tell you to make these simple changes to your life style ok.... if you smoke,have high blood pressure, heart problems in your family, or your obese, please have a check up 1st with your doctor to make sure all is good with you..it wont take 20mins of your time.

1: eat a balanced diet, up to 4 small meals a day / protein..meat the size of your fist per day/large helping of 4-5 veg/ good helping of salad,and small serving of carbs these would be small meals
not large plates of food TINA what you dont want is to replace calories that your already trying to lose...so be sensible....and thats where the water comes in.

( 4 meals a day..this would be the maximum in take for now)...as i assume you are not already doing any exercising...

2: Drink 10 Glasses of water per day..yes TEN thats the minimum

3: get several hours of sleep per night

4: start to exercise 2-3 times a week.. start of slow
Day 1 you could do some cardiovascular work,swimming,jogging,walking etc

Rest 1 day

5: Day 2 start working with some weights start of small get some Dumbells and work your body girl.......
get a book on exercise from your library and start
building up on some reps.... when we excercise this tightens
the body burning calories ridding us of fat =which then gives muscle and TONED body= which equals good food intake.
rest 1 day

day 3 do some resistence/or stretching again get a book
just never work the same body parts allow 48 hrs of rest
for the muscle to repair its self....thats where the magic takes place.
remember
BALANCED DIET+WATER+SLEEP+EXERCISE=TONED SLIM BODY no if 's, no buts you cannot have one without the other
trust me this works the human body is built to be toned
MUSCLE WEIGHS MORE THAN FAT

i'm 5ft 2 / 57kg in weight my target is 9stone in muscle mass
not calories and i wear a size 6 in clothes and have to eat 5 meals a day to keep me ticking
treaT YOUR BODY RIGHT
Good luck Tina
xXx