question about loosing some weight?

Question

ok i want to loose like 15-20pounds and don't know what to do. I don't want to sign up for a gym or health club. can i loose this much at home with no special machines and stuff. Can some one give me tips on what to eat and how much excerise i should do and how long will it take to loose the weight. I want to loose it fast.

Answer 1

1-2 pounds a week. You didn't say how much you weigh now. In general the more you weigh the more you lose per week. if your under 200 pounds 1 pound a week will be about what you can expect to lose without going crazy/starving. If you want to keep it off you need to do it slow.

Step 1: Find out what your basal metabolic rate is. Goto http://health.discovery.com/tools/calculators/basal/basal.html
This is the amount of calories you need to eat to maintain your current weight.

Step 2: Do you exercise? Do you exercise right? Exercising right means that you monitor your heart rate and make sure that you reach your target heart rate and maintain it for the longest period of time while exercising. Just walking/ exercising is a good start but if you want to get the most out of your work out find out what your target range is. If you don't belong to a gym then I recommend the
Polar Fitness F11 Heart Monitor Watch.

Step 3: You need to decrease your caloric intake or increase the amount of calories your body uses in a day by 500 calories a day for a week to lose 1 pound. So you can decrease that basal number you got in step 1 by 500 calories and exercise very little(yes you still need to exercise). Or you can decrease it by 250 and exercise off 250 calories or any other combination. Remember that your basal number is the amount of calories you body needs to live. If your number were 2400 then your body burn 100 calories per hour. So if you walk for half an hour and burn 300, 50 of that is your basal.

Step 4: Count your calories, it's not hard and you'll find out that you eat a lot of the same things on a daily basis so you won't have to research everything over and over again. Balance what you eat(equal parts carbs and protien whenever possible) . One of the best websites out there is one from the FDA. http://www.nal.usda.gov/fnic/foodcomp/
This database has almost every food on the planet counted and weighed. (Hint: they do a lot of their weights based on 100grams. If you put 0.28 in the serving size this equals 1 ounce). Get a reliable food scale, preferably digital. Weigh everything that you put in your mouth that is not prepackaged. You need to know what you’re eating and how much you’re eating. The number one mistake is "eating healthy". Everyone thinks because it's "healthy" the portion isn't that important. A handful of peanuts is "healthy" and has nearly 250 calories! Eat enough calories and it won’t matter how "healthy" it is your going to gain weight.

Step 5: Adjustments and Variety. If you are doing your best and losing weight but your starving, increase the amount of calories your giving yourself by 100-200 calories a day. Losing weight and starving are not good bedfellows. If you starve eventually you will crack and lose the battle. The more types of exercises you do the more weight you will lose. You will work more muscles and keep your body guessing.

Step 6(optional): If you belong to a gym or have some free weights at home. Use them! Muscle takes up less space in your body than fat (pound for pound). A pound of fat sits around and does nothing all day, while a pound of muscle, even at rest burns calories(increasing your basal metabolic rate).

Good luck!!!

Answer 2

Losing weight isn't the easiest thing to do but if you really want to do it you can. The first thing is never ever skip breakfast. This is the meal which starts up your metabolism and without breakfast you are more likely to snack mid-mourning or overeat at lunch. Breakfast can include low-fat cereal, yogurt, fruit and instead of full-fat milk try changing it to to low-fat or skimmed.

Lunch can consist of fruit, veggies and lean meat eg. chicken or fish. You can make a sandwich using brown bread and salad or chicken and salad. Anything as long as its good and healthy for you.

Dinner is basically the same as lunch only a smaller quantity.
Remember: Breakfast fit for a King. Lunch fit for a Prince and dinner fit for a Working Man. (i meant that in the size way)

Exercise can be a fun and easy thing to do. When exercising do something that you enjoy rather than you hate and you will feel more inclined to do it. Start off small and work your way up to the top.

Last January I started following theses rules weighing 135 pounds. I am now 117 and I feel fantastic! Weight doesn't come off at once it takes time and you do need a lot of patience. Good Luck!

Answer 3

When done properly you can loose 2-3 pounds a week and keep it off. If you loose too much too fast it will just come right back. Start off with exercise. You should do 30 minutes of cardio everyday - walking, running, riding bike, stair climbing. Anything that gets your heart pumping (you do not need to join a gym). Also, you need to do some weight training. Mon, Wed and Fri do upper body. Tues, Thurs, Sat do lower body. Take Sunday off completely to let the body heal. Gradually start to decrease your portion size. Make healthier choices - fruits, veggies, nuts, non-fat dairy. Be sure to read nutrition labels for calorie, fat, sugar intake. Keep a food journal of everything you eat in a day to help keep on track. Hope this helps and good luck!

Answer 4

find calorie/fitness calculator on the net, enter your stats and it will tell you how many calories a day you need to maintain your weight. take 300-400calories off that number and that's how much you need to lose weight.
eat 5-6 small meals a day instead of 3 big ones.
5-8 servings of fruit and vegetables a day.
8 glasses of water a day.
4-6 times a week cardio work out for 30-50min plus light weight training.
no junk food, no sodas, no white flour (white bread, pasta, cookies, cakes etc)

Answer 5

i was 160 and i loose 10 lbs in 30 days . i use relacore it brought down my stress , took up my energy ,and my weight went down i am now 145.no fat in the middle that's what i wanted and i got it lots of work out fruits and veg that will work. good luck.