Question on weight loss.?

Question

I've been trying to lose weight for awhile now and nothing has been changing. I sometimes lose 5 pounds and gain them back. Those 5 pounds fluctuate. Years ago I lost 30 pounds, and I've been doing great at keeping it off. I want to lose 10 more pounds to get to my goal weight but I've seemed to reach a point where all the exercise I'm doing isn't helping me. I'm starting to watch what I eat even more carefully than I already do but seeing no progress is really discouraging. Any advice or tips would be appreciated. Thanks!

Answer 1

First, I challenge that your focus on total body weight is the wrong measure of your health and fitness. If you are exercising and eating right already, you are probably neglecting to check your body fat percentage. As you do the right things, you replace fat with muscle tissue, which weighs significantly more than fat. As such, it's true that two people of the same height and weight may be significantly different in terms of health and fitness. How's your body fat percentage? Have your doctor or gym representative check it for you.

If you are not exercising correctly or eating properly then you've identified your problem. The secret is acknowledging the true purpose of food as fuel rather than entertainment. Focus on protein, fats, and carbohydrates and learn about each of them. A little bit of research online will teach you a lot. Remember, don't diet; change your eating lifestyle. Doing so will change your life for the better. For the exercise, consider it a priority to include it into your routine.

Anyway, if you want it simple, here it is in ten steps:
1. protein is good...eat plenty (about 30% of your caloric intake)
2. fats are good and bad...know the difference
3. saturated and trans fats are the bad ones - limit these
4. poly- and mono-unsaturated fats are good - don't be afraid of them
5. carbohydrates are good and bad...know the difference
6. fibers and complex carbs are the good ones - eat these (about 40% of your caloric intake)
7. sugars and simple carbs are the bad ones - limit these, particularly late in the day (stay away from sodas and chips!)
8. drink water - lots and lots and lots of water. It's the only drink you need. Anything else is either wasted or simply bad for you
9. Eat 4-6 "meals" a day to boost your metabolism.
10. A meal is defined as a portion of a low-fat, protein rich entree, a portion of veggies for vits/mins, and a portion of complex carbs. (You can get these combined as a health shake)

For exercise, it's even simpler:
1. 4-6 hours per week
2. 45-90 min each day you exercise
3. do aerobic exercise (20-40 min) every day you exercise
4. work abdominals every day you exercise (between sets makes it easy)
5. do chest and triceps exercises on one day
6. do back and biceps exercises on a different day
7. do legs and shoulder exercises on a different day
8. do your exercises in sets (i.e. 3 times with 6-12 repetitions each)
9. keep a record of what you do to measure progress.
10. when your progress stalls (called "plateau"), switch up your routine.

Answer 2

What kind of exercise are you doing? Have you been doing it for awhile? If you have it may be time to change it up. Try doing something different to challenge your muscles and your heart. You will need cardio to lose weight, which will be aerobic class, a dvd with dance moves, kickboxing, tae bo, something like this. You can go to collage video and select anything you want. This is a professional site that I use and it's amazing, you can even view it before you buy it.
As far as your foods go, do this: limit these things to once a week-cheeses, sodas, sweets, fast foods, juices etc. Try to not eat anything after 7:00 pm unless it 's fruits. Limit your portions, this is a huge problem! Cut back on your dinner as it is at night, have some, just cut back on how much. Eat a healthy breakfast, lunch and dinner and have healthy small snacks in between. Hope this helps some......

Answer 3

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Answer 4

store bought salad dressings can be packed with calories make your own vinaigrette and store it in a small spray bottle to coat your greens without over dressing them

Answer 5

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Answer 6

lift weights

Answer 7

switch from pouring your cereal straight from the box to using a measuring cup to cut your cereal calorie count in half

Answer 8

out at the bar order a water between every drink

Answer 9

surf for real for 34 minutes

Answer 10

visit a store instead of shopping online