what can I do to get slimmer?

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

Moderate exercise, 30 min. at a time, 3x's a week...
Cut out fried anything, use cooking spray instead of oil from a bottle, Moderate your simple carb. intake... and the more green vegetalbes and lean meats the better.
Monitor your body for food sensitivities; common ones are corn, wheat and sugar. Cutting sugar out of your diet (and all foods that contain high fructose corn syrup) is pretty essential for a lot of people.
Be aware as well that high fructose corn syrup disables the hormone in your body that tells you that you are full; you thereby crave more. The same goes for white breads and bleached processed foods... if it says 'enriched', it means they took everything good out of it and threw back in some vitimins to cover it up.
There are plenty of different kinds of diets for different body types; you have to find out what kind of body you have first, like if you are prone to low blood sugar, or if you are addicted to certain foods and prone to emotinal eating. A good place to check out is Overeaters anonymous (OA.org, or google it).
Someone i know ordered Micheal Thurmands 6 week body make over and it came iwth a body type test... it really was brilliant adn accurate and I have seen great sucess with it.

The best rule of thumb is use common sense.
If you are having problems controlling what you eat, get support... even if its weight watchers or jenny craig or Curves or Overeaters Anonymous; support is the best thing!

Answer 3

Dont put too much pressure on yourself. Set small reasonable goals (ie 5 stone in month aint gonna happen). Find excercise that is fun and new reciepes that are tasty. Look to add 20mins of exercise three times a week as you start and cut out a few 'bad' things from your diet. When you find it starting to work and you achieve your first goal it helps motivate you to make new harder goals.

Oh and surround yourself with positive people. Try and change your lifestyle for life. Dont try a diet for weight loss. It doesnt work.

Good luck with your goals:-)

Answer 4

regular exercise (bike riding) or a brisk walk...or even join a gym for 4 days a week..eating 3 set (healthy) meals per day, eat nothing after 7pm, dont sleep with a full belly, the body gathers fat and it is very hard to shift it... drink plenty of water, maybe 5 glasses a day... take vitamins, take cod liver oil capsules for flexibility...and if your a drinker...cut it...drink is the main facor for weight gain....i know from personal experience...i stopped drinking and i lost a stone in a 5 weeks, plus started eating good food instead of junk...my hair and skin looks healthy and i look and feel great...i am 43 and feel 33....now i am back to my original weight 9st 6lbs and i have been told i don't look old enough to be a nan

Answer 5

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Answer 6

Make gradual changes to your diet. Start to take sugar out of your diet. Walk more.
There are TONS of things that you can do, but the changes should be relatively gradual.

It always helps to have a coach or partner too.

Answer 7

You can do excercise. You can eat healther and use up more calories than you eat. It boils down to using more calories than you take in, which will make you lose fat, and become slimmer.

Answer 8

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Answer 9

diet and proper healthy exercise (sex is a very healthy and good exercise) or lots of swimming or even just walking in the swimming pool, it works every single muscle in your body , while providing low impact exercise, so that you don't damage joints.

Answer 10

Eat the right foods and exercise