How can I lose 2 pounds a week? Will 15 minutes of walking 3mph a day, plus limiting portions and drinking more water do it? I'm 117 and want to be about 103 or so by February...
2006-12-01 13:10:05 · 10 answers · asked by Pinky♥Puffin 3 in Health ➔ Diet & Fitness
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.
Aloha
2006-12-01 15:17:09 · answer #1 · answered by Anonymous · 1⤊ 0⤋
15 minutes at 3mph per day is not gonna help you loose weight. For running the body doesn't really start to burn substancial calories until after 30 minutes. Try running 6mph or more. Also depending on your age, and height I am not sure if 103 lbs is your ideal weight. check these website to see how many calories you need to consume for your weight and height and activity level. Also drink a gallon of water a day.
http://wvda.org/calcs/fcals.htm
http://www.freedieting.com/tools/weight_loss_tools.htm
2006-12-01 21:19:23 · answer #2 · answered by Tristen T 2 · 0⤊ 0⤋
Based on your height, you may not be able to lose any weight without becoming ill. Walking 35 miles loses only 1 pound, so I suggest reducing portions and excercising (biking, running, jogging, tennis, basketball, soccer, swimming laps, etc.) for an hour per day. You must realize that at 117 pounds, unless you are under 5' 3", you may be at risk of damaging your health!
2006-12-01 21:20:45 · answer #3 · answered by tom_terrific73 4 · 0⤊ 0⤋
If you push that exercise up to at least 30 minutes a day, it's almost guaranteed, if you do the other things you suggested. Don't starve yourself (which always leads to binge eating), eat healthy and regularly and do the exercise once a day, on average
Also make sure the weight you are going for falls within healthy guidelines for your height and body type. Trying to go for a ridiculously low weight will make it harder to lose. Be healthy, not Twiggy.
2006-12-01 21:22:23 · answer #4 · answered by Stephanie S 2 · 0⤊ 0⤋
It is safe to loose 2 lb per week. 45 minutes is when your body starts burning fat (which is what you want, in order to loose weight). I've got an idea, you answered my question. E-mail me at mileys111@yahoo.com and we can help eachother! We can e-mail back and forth with our current weights and 'stats' for either every day or every week. Like: our weight that week. Or, our weight for everyday that week. And, how we felt that week. Good Luck, and I hope to hear from you SOON!! :)
2006-12-01 22:29:54 · answer #5 · answered by Anonymous · 0⤊ 0⤋
Cut your calories by 400-500 per day, and walk/jog (preferrably jog) 3 miles, 5 days a week.
2006-12-01 21:33:31 · answer #6 · answered by cardinalfanusa 3 · 0⤊ 0⤋
just eat healthy and instead of walking every morining run a mile and drink ALOT of water 1 litter a day
2006-12-01 21:18:09 · answer #7 · answered by Lor-the-Giraffe 3 · 0⤊ 0⤋
reduce your carb and fat intake... drink water and exercise. The South beach diet works fantastic for me.
2006-12-01 21:20:21 · answer #8 · answered by mosaic 6 · 0⤊ 0⤋
well from growing up in cali and observing my surroundings i would say the best way to lose weight would be the jenny meth diet
2006-12-01 22:21:40 · answer #9 · answered by help you 2 · 0⤊ 0⤋
read tips on weight loss and exercise programs to help you more on this site
2006-12-01 21:14:59 · answer #10 · answered by Anonymous · 0⤊ 0⤋