I put on about 35lbs after my son was born. I haven't really been able to take it off, but now I'm going on a strict diet. Everyone says you need to lose it slowly. Do you think losing this amount of weight by the end of May is reasonable or would it take longer. I think I put it on in about 6 months...
2007-01-29 21:02:57 · 29 answers · asked by Anonymous in Health ➔ Diet & Fitness
I get the same questions over and over again. Let me tell you a little bit about myself. I am a personal trainer in NJ and own my own fitness boot camp in NJ. I worked with a lot of people with the same situation as you. I am sure that I can also help you too.
Diet (eating too little calories) is a guarantee weight loss failure. Your body needs calories to survive. If your body does not get enough calories to sustain life, your metabolism drops to protect itself. Will you lose weight with dieting? Yes…. However, it is not a permanent weight loss. You will eventually gain the weight back plus more.
When you diet, you will lose weight, which consist of water weight, muscle weight, and maybe a little fat.
Your goal should be to boost your metabolism. The higher your metabolism, the more calories your body burns through out the day. There are no short cut to weight loss. It requires time, persistence and hard work. If you want to lose weight safely and effectively, I outline some general tips.
1. Exercise (resistance training): Lifting weights can add muscle to your body. Your metabolism is highly correlated with how much muscles that you have. Your muscle is where fat is being burned.
Basically, the more muscles that you have, the higher your metabolism, the more calories that you can burn even when you are sleeping. That is why 255-pound bodybuilder can eat more than 5,000 calories a day because of the amount of muscles that they have. They need to eat a lot just to maintain their muscle. This is a very important part of a weight loss program.
Here are some exercises that will give you the best bang for your time.
Squat, Dead lift, lunges, Military press, Push-up, Bench Press, Lat Pull Down, Pull-up, Row, etc. Focus in multi-joint movement to involve more muscles. The more muscle groups that you can incorporate the better.
2. Aerobic training: One way to boost your metabolism so that you are burning more calories is through interval training. Interval training consists of alternating between high intensity and low intensity training. For example, jog for 2 minutes to 30-second sprint. Repeat for 20 minutes. It is tough but highly effective. Of course, since it is a more intense workout, be sure to warm up for at least 6 minutes and never skip your cool down.
Interval training is much more effective that steady state cardio e.i. 30-60 minutes running with the same speed. Interval training allows you to burn more calories while reducing your time.
Steady state aerobic (e.i. jogging for one hour) is not the most effective way to lose weight. High intensity (shorter workout) will give you more results than a long boring aerobic training. Think about it for a second. Who do you think is leaner: marathoners or sprinter? In most cases, sprinter (high intensity) will be more leaner than a marathoners.
3. Supportive Eating: Like I said earlier, dieting does not work. What does work? Eating smaller meals through out the day to help boost your metabolism. Eating smaller meals every 3 hours helps fuel your body. Think about it for a second. I am sure that you know someone who eats all the time and yet are lean and you probably know someone who eats very little and yet the person is fat. A person who does not eat a lot (enough to sustain life) can crippled his/her metabolism and end up gaining more weight. .
What should you eat? In every meal, you should attempt to eat lean protein, starchy carbs, and fibrous carbs.
Lean protein such as chicken, white eggs, turkey, soy, lean meat, fish, tuna, salmon, etc.
Starchy carbs such as oatmeal, brown rice, red potatoes, yams, etc.
Fibrous carbs such as fruits and vegetables.
These tips alone can help you a lot of you follow my guidelines. Remember, losing weight too fast will not be a permanent weight loss. Take your time and commit to eating better and exercising and you will eventually lose that weight.
Quick tips: Limit your sugar, saturated fat, and hydrogenated fat. Drink plenty of water.
Good luck
In your health,
Arnel Ricafranca
New Jersey Fitness Boot Camp Coach, Fitness Expert, Personal Trainer
http://www.themonkeygym.com (Portable-Versatile Fitness Device)
2007-01-30 01:49:07 · answer #1 · answered by EliteFitnessExperts.com 2 · 0⤊ 0⤋
1
2016-08-16 07:17:19 · answer #2 · answered by ? 3 · 0⤊ 0⤋
A good rate of weight loss is a painfully slow 3 or 4 pounds a month. Its frustrating, but healthy.
2007-01-29 21:08:37 · answer #3 · answered by bakfanlin 6 · 0⤊ 0⤋
Not more than 3 pounds a week. Cos remember that quick weight loss will also mean quick weight gain if you dont do it right.
2007-01-30 00:36:35 · answer #4 · answered by ilovechocolates 2 · 0⤊ 0⤋
Slow is right..Instead of going on a strict diet why not change your eating habits,thats the only way it will stay off anyway?I found weight watchers is a fine way of changing your way of eating..they teach you what to eat and how much..If a person cannot lose it there then they don,t want to.Find a meeting in your area...go to weightwatchers.com and putin you zip code and they will tell you the closest place to you...
2007-01-29 21:23:50 · answer #5 · answered by slickcut 5 · 0⤊ 0⤋
I've lost 5 kilos in my first week. It's my 10th day and I have included salad with some protein (eg. egg/ lean chicken) as you suggested. After 4 years of trying, the fat is finally coming off. It truly feels like magic!
Get started today!
2016-05-15 02:56:59 · answer #6 · answered by Anonymous · 0⤊ 0⤋
Sleeping will effect your blody weight so get enough sleep to looss your weight
2016-03-03 02:15:00 · answer #7 · answered by ? 3 · 0⤊ 0⤋
swap out brown rice or quinoa yes even the new super food which both add up to about 220 calories per cup for cauliflower or roasted peppers that are only about 30 calories per cup
2016-03-01 20:32:47 · answer #8 · answered by ? 3 · 0⤊ 0⤋
I think it's reasonable and doable. Just listen to your body and stop eating when your not hungry anymore. There is a difference between not hungry and full. Good luck.
2007-01-29 21:13:20 · answer #9 · answered by Mimita 2 · 0⤊ 0⤋
1 pound per week is recommended, this could be as much as two per week, but any more than that isnt usually bodyfat loss its muscle and fluid. so dont do a strict diet but a "smart" diet consisting of lean meats and fruits and veggies.
2007-01-29 21:10:22 · answer #10 · answered by Anonymous · 0⤊ 0⤋