how can i lose 4 inches w/o tiring myself out with exercise?

Question

i am only 5'0 and already weigh almost 120. my fattest part of my stomach is 30" and my thighs are almost 20''. how can i lose 4 inches in appx a month without tiring myself out with so much crunches and stuff.

i am unhappy with my size. im trying to lose 4 inches w/o tiring myself with exercise. i dont plan on getting lipo eigther. what should i do?

Answer 1

What most people find is that as they exercise regularly their overall energy increases. That is one of the positive feedback mechanisms that make fitness worthwhile and enjoyable.


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

I think you would definitely lose weight in a week on that plan, but in the starvation way. Eat something more than just fruits and veggies. They don't have enough calories to keep you going even without the exercise. But especially if you're exercising that much, then you could harm yourself or cause a crash and burn, which is counter-productive. I'd say add some lean protein to each meal, and that would probably be good enough.

Answer 3

To lose weight, a person has to reduce the calorie intake by some amount by modifying their diet. A diet without sufficient nutrients will only increase the appetite of the person trying to lose weight. Since most people combine a diet with an exercise plan, additional nutrients are required for the growth of muscles required to increase the metabolic rate required for long term weight loss. More information on a weight loss diet and exercises available at http://tinyurl.com/jax5h

Answer 4

It all depends on how old you are and what you normal weight is. if you are younger than 25, I say you should control what you eat and do something other than sleep all day. The metabolism can be so efficient, losing weight by moving can be much easier for people who are < 25 or 30 (for guys). if you are way pass that limit, I say try the acupuncture.
oh, you want 4 inches in a month. that's kind hard because nothing come easy.

Answer 5

only 2 factors affect the weight loss a normal person.

Amount of calories you eat and
Amount of exercise you get

to lose weight you either eat less calories, exercize more or BOTH

Yes it really is that simple!!!!

Remember though exercize is ANY physical activity not just leg lifts and crunches. All you have to do is just in gereral be more active. Go for a walk (even around the mall for an hour) just get out of that chair and move your body.

and when it comes to eating CALORIES is what's most important to weight loss. Not fat, not carbohydrates, not anything else.

Answer 6

Try eating a lot less. 2 exercises will help. Stand in one spot do not move feet. twist your body around to one side and then the other. Keep your hands on your hips. This is spot exercise and really works. Exercise 2 same position. Bend as far to one side as you can then swing to the other side. Do not lean forward but keep your body straight. These exercises will work the muscles and the fat in the hips and lower stomach. It works for me

Answer 7

Cut down on how much you eat each day. If you don't want to exercise, then the other side of the equation has to 'give'---less food in.

Answer 8

you can't... besides surgery its not really possible, and it would definitely not be healthy, even to lose 4" with working out, it is still not really possible, give yourself more time, 2 lbs per week is healthy and if you lose it in little incriments it will stay off longer

Answer 9

you arent likely do to that even if you diet, but try not eating any carbs and very limited fats, and yes do crunches and leg lifts for your belly.

Answer 10

they say the south beach diet is best for losing your stomach give it a try good luck