How to Lose Consistent Weight?

Question

Hi all, i know ALOT of these have been posted, but i want a thorough answer. I am 26 years old and my height is about 5'10" tall. Currently i probably weigh in about 235 pounds or so. Most of my fat goes to my stomach area. I know i need to be at about 180 for a healthy body mass but i also cannot do these expensive diets where i have to buy all these expensive foods at the grocery. Today for example i had water and a Mcdonalds Bacon Ranch salad with grilled chicken. Im wondering any tips on how to lose a good 20 pounds or so in a consitent healthy way. Im talking eating food wise... I know i have to exercise, and im fine with that... Its just im so used to eating out ALL the time, and im not sure how im going to adapt. Any help on this would be so greatly appreciated!!

Answer 1

find calorie/fitness calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
dont try to lose more than 1-2lbs a week - its not healthy to lose more.
eat 5-6 small meals a day (eat every 2-3 hours)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have lean meat (protein) for dinner - repairs muscle
cardio exercise 4-6 times a week for 30-50min, light weight training
dont consume foods that are made of white flour (white bread, cakes, past etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried - no junk food.

Answer 2

It's pretty simple really (but maybe not that simple in the moment) - eat less, do more. Be aware of your "emptiness" when your stomach is fairly empty and be OK with it, don't rush to find some new thing to eat. Let yourself get hungry on a regular basis and learn to sort of enjoy the feeling for say an hour. Don't stuff yourself when you do eat, look forward to being hungry again - food tastes so much better when you're hungry too. Move your body at every opportunity if you can't do a full out workout, stretch, walk, bend. Day by day these simple things will matter and you will lose the weight. Don't diet.

Answer 3

Don't eat the dressing on the salad, you might as well have been eating fries!!!!
Step One: get a good book with calorie and fat information for restaurant foods. There are also sites online where you can find this info, but I like the book cuz it is handy when you need it.
Step Two: Eat breakfast, lunch, afternoon snack, and dinner every single day. HUH???? You are saying...but yes, if you skip a meal, your metabolism slows, and on top of that you feel hungrier and are more likely to fail.
Step Three: Do easy exercise that you can do without too much ambition, like a brisk 30 minute walk every day. Make it a ritual
Step Four: Don't deny yourself your favorite foods. HUH???? If you keep feeling bad about your diet, you won't stick to it. Just eat a small amount of favorite foods, and then move on. Another trick is finding a lower fat or lower calorie version of it.
Step Five: Drink only skim milk, diet sodas, and other lower calorie drinks (especially water) Don't let a 140 calorie can of coke ruin your day.
Step Six: Understand that every day is a choice, and if you fail, there is always tomorrow

Answer 4

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. You have two targets a fat burn zone and an cardiovascular zone. The fat burn is usually 60% of your maximum an d is easier to achieve and maintain and if your goal is weight loss this is where you want to be. Just walking/excising 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).

Step 7: Sleep, Never underestimate the power of a goodnight sleep. Will power can crumble in a second if your going through your day tired. You end up with a diminished sense of self control and tend to “give in” to temptation.

Step 8: Find a distraction. Read a book, Ride a bike, Play a game. Whatever takes your mind off of food, do it. You will need something that you can turn to in a moment of weakness. Something that will distract you for a half an hour so that your will can reassert itself and help you to make a rational decision.


Good luck!!!

Answer 5

I have lost 40 pounds by eating small snacks all day instead of 3 big meals. And to lose weight, you also have to stay active. I dance while cleaning house for instance. :) You have to burn more calories than you put in your body. Hope this helps you. GOOD LUCK!
PS...I also drink 6-8 bottles of water a day. :)

Answer 6

Strict diet and work out are the only solution.
If you are so used to eating then a straight harsh diet may be too hard for you. If it's too hard then you'll probably quit your diet.

Get used to prepare your own food since you can measure the calories intake carefully. I have several recipes for those who are on diet. A good substitute for your meat appetite is fish. Try salmon menu.

Answer 7

if u want Lose Consistent Weight used the Medicine more information http://www.skincarefairy.com

Answer 8

Don t skip breakfast and choose that s high in protein for energy and full of fiber to keep you satisfied for hours

Answer 9

Eat evry three to four hours to avoid temptations

Answer 10

Try to know the calorie counts before ordering dishes on restaurant