how can i lose 15 pounds in 1 month, i already know to exercise and cut down calories and junk food?

Question

what can i do specifically? thanks.

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

That is a lot of weight to lose when your already in pretty good shape, i weight the same as you and am 7 inches shorter. Alos 15 lbs, not going to happen the safest amount you can lose a week is 3, so 12 lbs a month, then factor in it will come of harder because when people are close to goals the weight comes off slower, i have been working on that last 15 for some time now, albeight i stopped working out because of school. But here are some things you can do to. 1: Join a gym, I joined the ymca, and go scheduled time each week, no exceptions Netflix also has work out tapes 2. Join Calorie Counter, It will help you stay on track. Or you can Create a spreadsheet like i did to track all my exercise and food. 3: Watch calories, actually look at the ingredients and calories in foods. I never realized how bad butter was, or ranch dressing. 4: Let people know what your doing so they don't temp you away from what you need to do 5: Give yourself treats. Low fat frozen yogurt, fruit salad. Depriving yourself completely is bad 6: Try to drink as much water as you can, or tea, no sweat drinks. Especially before meals which will turn your hunger feeling down a bit 7: to avoid munching when you are full, sprinkle salt on your plate 8. bike, or walk, bus to the places you need to go, get out of a stagnant pattern. 9. Mix up the activities you do, yoga, aerobics, running. 10. If the weight doesn't come off like you want don't worry, just keep going, your period will throw the scale off, and muscle adds weight. 11: If you don't reach your goal when you want you'll still feel amazing, I got halfway to my goal, and felt incredible, which will motivate you even more. 12. Also weight initially comes off fast, then slows down. 13. you can also consider taking vitamins choline vitamin c, magnesium, Q10 (CoQ10), chromium, and b vitamins 14. One thing that has worked for some people i know is going vegan, it's crazy i know, but it works. Or dropping wheat from your diet

Answer 3

Thats a lot to lose in a month. But you have to really keep at it...like you have to watch what you eat..no cheating! and excersise consistantly. Do not eat after 7 PM and try to eat 6 times a day (healthy snacks) Eat as many fruits and veggies as you can, also fiber and a good amount of protein. Try to get at the very least 30 minutes of activity a day, meaning excersises like running or arobics that will get your heart going faster than usual. Most important, you've gotta stay on top of it, and use a lot of will power. Best of luck!

Answer 4

Go on the Atkins diet. Eat high protein and fat (all the meat, cheese and eggs you want) and very low carbs, like no more than 10-20 per day. (that means no bread, no sugar, no potatoes, no carrots....nothing that is high in carbs)

Your body burns carbs for energy. If you do not feed your body carbs, it will burn fat instead. You can lose a lot of weight, quickly.

Answer 5

Add extra 10 or 15 mins to your cardio routine

Answer 6

you can get realistic and understand that a weight loss of 1-2 pounds a week is the norm and the healthiest way...anything else is extreme and may cause health problems..not to mention the weight will most likely come back

Answer 7

walk with hiking poles for 22 minutes youll burn 20 percent more calories

Answer 8

run 5 percent of a marathon at a 10 minute mile pace

Answer 9

swing a lasso over your head 375 times

Answer 10

get familiar with quinoa a wonderful grain thats easy to cook and goes great with sauteed vegetables or mushrooms