give me a best suggestion to reduce weight?

Answer 1

For all of the "quick and easy" weight loss diet pill suggestions, remember, if something sounds too good to be true... it probably is, particularly if you have to pay for it.


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

weight reducing is not one day's work. It should be consistence. No matter how much u wanna cut down weight, you have got to eat. Just eat less of the fatty and oily food, instead of fried chicken, try cooked chicken, or a salad.

Exercise more, Yoga is a good form of exercise, its not too vigorous, and it also helps release stress. You can go jogging everyday before your dinner. Instead of taking a bus, or driving to somewhere near, you can walk there, or cycle there.

Swimming is good too, when u r swimming, all parts of ur body are exercising, which is a good thing.

Answer 3

Eat more vegetables boiled or crude, more saldad just with oilive oil, lime, salt and pepper, no fries, two fruits per day, at leat 10 glasses of water and at leat walk 5 times a week, if you can not do another type or exercise.

Answer 4

Drink lots of water, exercise and eat healthy food. Go to a dietition and he can give you a diet plan according to your body's needs and I assure you that you will atart seeing the result in one week. I got aplan from my dietician and I lost 15 pounds in 1 month.

Answer 5

Pick yourself up an inexpensive heart rate monitor, calculate your fat burning zone (60%-70% of your maximum heartrate), and exercise in that zone for 20-30 minutes a day.

You can find help calculating the zone here:
http://www.polarusa.com/targetzone/default.asp

Answer 6

1 hour barre class

Answer 7

you should exercise regularly AND diet because if you diet without exercise,like many people do, you only lose your water and a small amount of fat in your body.endurance exercise like jogging,cycling or simply walking burn a great amount of fat compare to strength exercise.and last but not least, BE PATIENTand consistent! you cannot see the effects within days though..

Answer 8

jog on the treadmill at 4 mph for 25 minutes or at 7 mph for 9 minutes

Answer 9

Walk daily 30 mins in the morning

Answer 10

Drink atleast one glass of hot water early morning on daily basis.
Better you do "Yoga".It gives you the healthy way body control.All the best!

Answer 11

tired of eating your salad on a plate fill a whole wheat pita with salad and a splash of lemon for a twist