i am 32 years how can i loose weight ????

Answer 1

First, 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 questions amount 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 didn't follow any plan and didn't cut out the food I liked either. (Even though I did eat it less often.) It took some time, about 6 months I think I didn't really keep track. I didn't take any diet pill, or even exercise for that matter (Back surgerys and such) The only real differences I did, was cut down down on my soda intake, not completely, and not Diet either, I replaced it with drinking lots of water. The other major thing was making sure that I did not get up and have snacks in the middle of the night even if my stomach was growling. What I would do then was replace it (I read this somewhere) was to take a 12 ounce glass of water and chug that, which immiedietaly would get rid if the hunger pangs. Last but not least, It is immperative that you don't eat till you are full. Nor make too much food, (because us Americans in particular) have a tendency of eating all the food that is on the plate. The number 1 reason for being overweight, IMO is that we eat too much fast food TOO often. There is nothing wrong with it as long as it isn't eaten everyday (once a week at the most!) But I have found as I earlier had written that I lost a lot of weight just by ordering a water, instead of a beverage w/calories. Just like Murray says in "What about Bob" "Baby Steps" I weighed 245lbs in 2002, and that time next year I was down to 217. I even went down further, but I missed some of my food. I have been able to keep my weight pretty controled since, but I still would like to get down to 200 lbs. That is just the way I did it. I would first kill all the high calorie drinks first and replace w/water, that can be huge right there. Even if you ignore everything else I said, DO try the water replacement at least and give it at least a couple week try. I hope this helps at least a little, oh and I'm 29 male right now. The 1st couple weeks are tough, but you will be pleased when you see the lbs. dropping off.

Answer 3

Eat healthily and exercise more. Fresh is best, vegies, fruit, wholegrains and low fat dairy. Include small amount of meat, chicken and fish. You need to monitor your portion sizes. If you have weight watchers in your area these groups are usually great motivators as you will meet other people with the same goal. They will also be able to help you with smart fresh food choices and will give you the tools to change your lifestyle for good not just for a diet. You need to drink lots of water and stay away from sugary drinks. Ensure your carbohydrate intake is low GI rather than high GI, this will give you sustained energy and not just a quick fix. There is plenty of information on the net about what is a healthy diet, exercise and the GI of foods. Exercise is very important, at least 5 times a week, start with 10 minutes walking and work up to 30mins-1hour. Try to vary activities, walking, cycling, jogging, swimming, aerobics, yoga etc. Good luck, it feels much better without excess weight, physically and mentally.

Answer 4

Your age won't have anything to do with it. To loose weight safely and keep it off consuming 500 less calories a day you will loose a pound a week (3500) calories in a pound. Increase exercise and you'll loose more. The idea is to burn more calories than you take in. If you try loosing to fast it just doesn't stay off.

Answer 5

your age does not matter. you can loose weight at any age. the best thing for you to do is to count your calories. if your not a person that likes to exercise alot, take a walk . walking is good. try not to use sodas, they are bad 4 u. if you can't go cold turkey, reduce your intake. i haven't touched sodas in 2 years. i have been dieting 4 two weeks now and i've lost 16lbs, just by doing what i'm telling u.

Answer 6

not sure what your age has to do with it but...

Eat healthier foods, and smaller porportions.
Exercise. Doesn't have to be much, just walk for 15 minutes or something. It won't be enoromously fast results, but over time it will work and you will be healther. Also drink water more then you do soda it will make a huge difference.

Answer 7

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Answer 8

cut down your own christmas tree

Answer 9

walk up and down 33 flights of stairs

Answer 10

u have to not eat any thing outside like sandwithc or and drink out side walk walk walk do ex try to stopp drink cocacola dont be late to sleep dont eat food with much sugar if u realy need to do dite but i think u still young and just do some ex i hope u will be good

Answer 11

Add extra 10 or 15 mins to your cardio routine