What is the method of reducing 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

eat less - move more

1. Do a minimum of 3 days a week of cardiovascular work for 20 - 50 minnutes (to strip fat)

2. Engage in 2 days a week of resistance training (to build muscle and speed up your metabolism

3. Eat the right amounts of food for your body and your goals

there is a base metabolic rate calculator and a link to the new USRDA guidelines - Use the calculator to figure out how many calories your body needs to lose fat and use the guidelines to learn how many from each group you need (this way you won't have to count calories)

Answer 3

pick up a 5 or 10 pound weight at the gym and visualize that weight coming off holding the weight in your hands helps bring home just how heavy even 5 pounds of extra fat can be

Answer 4

I think the best thing is to eat five small, nutritious meals per day. Stay away from saturated fat and overly sugary treats and drink plenty of water. Be sure to excersize, both aerobic and weight training. Lifting weights makes sure that you burn more calories even when at rest.

Answer 5

Eat just three square meals. Nothing in between. Reduce diet. Exercise regularly.

Answer 6

My simple ,proved experience in my life.
1) take limited food only.Never full you stomach
2) avoid high calorie ,high stuff foods
3)take more water
4)exercise regularly for a period of 20-30 minutes, your body should get swetted
5)eating time should be regularly
6)take fruits

Answer 7

place your stapler far enough away that you have to stand up to get it

Answer 8

You can try reducing weight by eating more fruits and vegetables. You must not eat so much meat but can eat.You can eat breakfast and lunch but don eat dinner.

Answer 9

Please ! Don ' t do dieting but eat food which is more nuritious and has less calories . You can also workout in a gym or play some or the other game . This will surely help you my friend as I have also tested it .

Answer 10

Snap a photo of yourself once a week to know progress that will also increase your confidence level

Answer 11

walk backward in the park for 43 minutes