I weigh 165 lbs and I am wondering how I can lose weight please help me?

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.

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.

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.

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

Don't diet. Dieting will only work temporally and can be dangerous in the long run.

First thing you can do is to cut out artificial foods and anything processed. The additives and preservatives in food with a long shelf life alter the body's chemistry causing many health problems including obesity. This means that when you go to the grocery store you shop the perimeter. Eating natural foods close to their natural state will help your body loose weight naturally. You don't have to feel hungry. When you feel hungry you just have to make a healthy choice. No one ever got fat eating all the fruits and veggies they wanted.

I promise you that once you give up these processed foods for a while you won't crave them anymore. They will even begin to taste funny to you as you will taste the artificial stuff in them. The best thing is you will not have to worry about your weight, no more diets, and can really reduce you risk for serious health problems.

Best of luck to you!

Answer 3

You might think about trying this book called "The Movie Star Diet" by Steve Simmons. It helped me lose thirty pounds in 2 1/2 months when I didn't think anything would work. My goal to begin with was only 20 lbs! It has a really easy plan to follow and an excellent workout as well.

Answer 4

first of all do not go on a diet, seriously, do not go on a diet, cause after it's over you'll just gain most of the weight back. So, now that that's said, get into a regualar excersiing pattern. Try taking two 10 mins. walk everyday, to start with and then increase the amount of time. ANd when ever you think of it suck in your stomach. This helps alot, it'll tighten your abdominal muscles, and eat foods highin antioxidants like blueberrys, and if your a tea drinker go for green tea. And if u drink coffee stop, because it is really bad for you health and is fattening.

Answer 5

I too have struggled to loose weight, I've been on about every type of diet that exists! Two things finnally have begun to work for me. I lost ten pounds and 12 inches in a month.

1. I joined Curves which provides 30 minutes of structured exercise with aerobics and strength training with on -site actively helpful and friendly trainers.

2. I read these " Last diet" artilces which gave me practical solutions which work! http://www.familiesonlinemagazine.com/diet-10-questions.html

Answer 6

Hi, A friend of mine lost 15 pounds in 11 days using a 9 day cleansing program from Isagenix.

You can find out more about the program at www.gocleanse.com/dima

They've got some great news reports on the product where they actually put it to the test and I think you will be amazed at the results.

Answer 7

A million gimmicks that usually don't last or work or the tried and true self discipline. Eat the right foods and exercise. Just trading a couple things can help. Instead of one half hour TV show go for a walk. Instead of bacon have Cheerios. Stuff like that.

Answer 8

Count calories and fat grams. Do a better job of shopping and watch what you buy. Also start drinking more water and begin a exercise program. I did the above and got started on a walking program and got it up to 2 miles 3 times per week.

Answer 9

Stop eating "dead" food, drink a lot of water, and walk at least 30 minutes a week (try 30 mins a day when you get acclimated to walking).

Dead food is anything white...pasta, bread, etc.

Two reccomendations: "The Makers Diet" by Josh Rubin and "The You Diet" (I think this is the title) by Dr M.Oz. Follow the food plan in either book. They work.

Blessings and much success.

Answer 10

go 20 mph on your bike for 6 1 2 minutes