How can I reduce weight ?

Question

I am 39 years, weighing 90 kgs, office going male. Recently I have developed lower back pain and Doctor has advised to reduce my weight by atleast 20 kgs.

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

To reduce weight u hav 2 increase ur physical activities.
If u cant then d best way 2 reduce weight is:
1. Go 4 jogging daily in d morning without fail.
2. Avoid oily, junk foods.
3. Never overeat.
4. Increase ur physical activity 2 burn calories rather than 2 undergo dieting.
Dieting is not gud 4 health.

Hope these things helps u.
Gud Luck!

Answer 3

Lose 10 pounds in 2 weeks??

There are some websites on the Internet, which promise you that you are going to lose 10 pounds in every 2 weeks. If you are good in math you will find that keeping these stats in mind, 260 pounds in a year. Losing 260 pounds is the figure, which is unbelievable and unexpected.

This kind of claims are planned just to cause clients to make impulsive decisions. When you gain weight, did you gained around 50 minds in two months? Certainly not. We gain weight in weight in small parts, which add up to our weight. This keeps on increasing with time.

I think you get what I mean to say. We normally gain weight in grams like 65 gram per week. With this stat you are going to gain around 7 pounds at the end of year.

This weight is so slow that you cannot measure it weekly. But in fur years you are going to gain around 28 pounds.

So how can you expect this weight to go in few days? You are going to lose the way you have gained it. So it will take time to lose weight. So you have to start losing weight systematically. You can lose weight by developing the good eating habits in you and nutritious foods.

Answer 4

Exercise and food management! Pills don't work. There is no "magic" cure. Fibre supplements may help with the between-meals munchies, but it's up to you to take control of what you eat and how much you move.
Here's the basic starter pack:
Plan in 15 min "power-walks" into your day. Start with 2, 15 min sessions and slowly increase as your stamina builds up.
Take the stairs instead of the elevator whenever you can.
Park your car away from the entrance to the office, mall or whatever and walk a little extra.
Eliminate sodas and caffiene from your diet (they often go together.) Each can of soda has the equivalent of 30 sugar cubes in it! And caffiene stimulates bile production, making you hungry.
Cut down on cakes, sugary treats, and junk food. Try to eat natural, non-processed foods as much as possible. When youu get the urge for concentrated sweetness, try dried fruits.
Increase your intake of fresh fruits and vegetables, cutting back on simple carbs like pasta, potatoes etc.
Read labels! Avoid saturated fat and trans fat. Just to let you know, margarine is chemically about one step away from plastic! Try olive oil on your toast...good and good for you.
Drink at least 8 glasses of water a day. (Soda doesn't count!) This makes you feel full, and also helps eliminate toxins in your system. Also, people often misinterpret thirst as hunger. So when you get the munchies, reach for a cold glass of water first--you'll be surprised.
Get enough sleep. (Cutting down caffiene will help here). People who are overtired often snack on sugary junk to keep their energy up. If you've slept well you'll have fewer snack attacks.
MOST important: take it one day at a time. The first 5-10 lbs may come off quickly; after that, be satisfied with losing about a pound a week. The quicker you take it off, the quicker it comes back--with interest. That's why crash diets don't work.
Best of luck!

Answer 5

i dont find it right to chemically reduce your weight as there are many sideeffects which are really worse
ao thse regular exercises are natural easy and good

I want to share my personal experience of life or some fact life that play an very important role in over future or our life.I want to discuss about weight related problems because I has suffered heavy weight problem when I was 20. there are so may ways to reduce the weight one may be diets pills and other is exercise. you can follow any.Is it true that exercise helps to reduce weight? Some evidence suggests that exercise is not effective at promoting weight loss. But I am not agreeing with this. According to me exercise is the main factor to reduce weight loss. Am I right? Some says that Diet is also a key factor of weight reduction. Yes It is true but to the certain extent. Of course diets work! It temporarily reduces your weight...nothing more. So why do you always gain the weight back? This is because we are confused between overeating, dieting, and overeating again. The problem isn't that diets don't work. The problem is that no one wants to learn how to eat properly to not get fat in the first place!

Exercise is an excellent way to weight and burn fat, improve fitness and boost energy levels. Exercise combined with a healthy diet is the key to reducing weight, reshaping the body and keeping weight off for good. Improved fitness levels and lower body fat will also help reduce the chances of overweight related illnesses such as high blood pressure and diabetes. For weight control, it really doesn't matter how much you eat and exercise, what matters most knows how to correctly balance you’re eating with your exercise.

Besides changing your diet, being physically active is critical for both losing weight and keeping it off. Being active helps you burn calories and reduce your body fat, while keeping your muscle mass intact. Studies show that physical activity is essential to prevent lost weight from returning. Beyond the weight aspect, regular physical activity helps you reduce your risk of heart disease and diabetes, more so than you can do with diet alone.

The key to sticking with an exercise program is to find activities you enjoy and make them a regular part of your life. Beyond walking and athletics, the household chores, gardening, and other "everyday" activities you do can also factor into your activity. Each of the following activities burns 150 calories, which is how the experts define "moderate activity." You don't have to complete the activity in one swoop.

Examples of moderate amounts of physical activity (which burn approximately 150 calories)

Common chores

Washing and waxing a car for 45-60 minutes

Washing windows or floors for 45-60 minutes

Gardening for 30-45 minutes

Pushing a stroller 1½ miles in 30 minutes

Raking leaves for 30 minutes

Walking 2 miles in 30 minutes (15 min./mile)

Shoveling snow for 15 minutes

Stair walking for 15 minutes



Sporting activities

Playing volleyball for 45-60 minutes

Playing touch football for 45 minutes

Walking 1¾ miles in 35 minutes (20 min./mile)

Shooting baskets for 30 minutes

Bicycling 5 miles in 30 minutes

Dancing fast (social) for 30 minutes

Water aerobics for 30 minutes

Swimming laps for 20 minutes

Playing a game of basketball for 15-20 minutes

Jumping rope for 15 minutes

Jogging 1½ miles in 15 minutes

Answer 6

get yourself a pedometer and start walking!aim for 10000 steps as this is the desired amount for weight loss/fitness.
cut out bad food from your diet and make an effort to eat better.
Good luck!

Answer 7

The following are few steps:

1) Avoid fast food
2) lot of exercise if not possible do Yoga in early morning it will certainly help you
3)Eat lots of raw food.

Answer 8

carry a cooler stocked with three bottles of water a six pack four pb js two oranges a bag of tortilla chips and 12 servings of cool cucumber salsa go to womenshealthmag allrecipes com for the recipe for 22 minutes

Answer 9

Stop taking saturated fat foods, deep fried foods, sweets, cool drinks, non veg food (except fish )etc

do not reduce your diet in quantity eat food made of wheat, vegetables, fish

do regular exercise / brisk running for half an hour... until you go out of breath...?...

Answer 10

find out your calorie requirements

Answer 11

To know how much calories you have to eat just add zero to your weight