Trying To Lose Weight ....?

Question

Im 32 yrs old 5'4 and 185 pounds. I dont have time to eat much during the day I am a teacher and food is useally the last thing on my mind. But I do try to eat. Morning time I eat a banana and a slim fast shake. Lunch I have another shake and some nuts or something light and at dinner I eat normal foods but I dont pig out or anything. And I dont drink soda. I only drink water. I go to the Gym and I work out on the trealmill for 45 min at 3.5 speed (walking) and then I do my crunches the regular ones I do 100 and I do 100 weighted crunches. and also leg press and curls... Anything more I can do ? anything I can do to help to lose more ?

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.
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, oily.
ofcourse you can spoil yourself once in a while with a little treat:)

Answer 2

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Answer 3

I eat and I eat and I eat. In 4 months I have lost 50lbs because I eat. Food is very important to weight loss. Watch your calories, watch your sodium and watch your carbs. There is plenty of great info on the web to get you started but the first thing I would do if I were you is throw away those shakes. They really aren't healthy for you, they have tons of sugar and sodium. Your exercise is great but speed it up and bit, change things around, try running for a bit and walking. The couch to 5k program is a great idea, just do a web search and it will get you started.
It is good that you don't drink soda and you stick to the water. You sound like you are on the right track though, just some of the small changes I mentioned and you should be good to go.

Answer 4

Stay off the bananas if you can, a banana once in a while is good but not every day as they come with a lot of carbs.I recommend around 5 nuts a day, eating more of them isn't healthy anymore.
If you can, have a proper breakfast, dark bread with cream cheese and a few vegetables and herbs or a bowl of fruits that help you burn fat, pineapples are high in protein, kiwis,papayas,mangos.
Start a high protein diet (poultry like turkey breast,chicken breast),fish, organic yoghurt, skimmed milk,beans.
Don't have carbs after 6 pm.
Drink a lot of water and artichoke tea (artichoke tea is a natural fat burner, contains insuline and many vitamins)
Your exercise programm is good, although I wouldn't do crunches yet, I would rather do a lot of cardio first(running, biking,cross trainer, stepper)

Answer 5

Yes! Losing weight is a simple formula. Your calories burned must exceed your calories ingested. I loathe hearing that statement, but sadly, it's true. It's that simple.

So, if it's that simple, why do people have so much trouble doing it? It's not just a question of self control.

You burn significant calories just existing. How much varies on your body composition, your level of fitness, your normal movement or exercise level, stress, hobbies, or any number of other things. It's very difficult to estimate burn accurately.

You should aim to lose no more than 3-4 lbs a week. Let me put that out almost as the first thing. Do NOT try to crash diet. You will do bad things to your body, including losing muscle mass which will hurt you in the long run.

Drink a lot of water. My personal preference is not to do shakes in the morning. Eat some celery, have a power bar, etc. Celery actually takes more calories to digest than you get from it. Solid foods take a bit more work for your body to digest. Drink cold water--your body will expend energy heating it up.

Invest in a exercise bike or treadmill at home. If those are too expensive, then do some push-ups and sit-ups. Try doing 10 push-ups, then 15 seconds of rest, then 10 sit-ups then 15 seconds of rest. Repeat for 10 minutes. You will get out of breath and tired!

Do 10-20 minutes of exercise in the morning--you don't even have to go to the gym. That will get your heartrate and metabolism up for hours. Then do your normal workout at the gym in the evenings (I'm assuming you go at night).

Don't work out before going to bed. You lose a lot of the benefit of working out if you go directly to bed. You rev your body up, then rather than let it run for 3 or 4 hours, you immediately drop it into repose. That isn't effective. Work out in the mornings, or early evenings. Preferably both! As I said, you don't need to do much in the morning, maybe 10-20 minutes, and you will see benefits.

Vary your exercises. Do bike for a week, and then the eliptical machine for a week, then the treadmill for a week, etc. Your body gets used to an exercise and you don't get as much benefit from it.

Examine your diet. Sit down and determine just how many calories you are putting into your body. It may surprise you. Nuts are very high in both fat and calories. The composition of your diet can also affect how you will lose weight. If you are not getting enough protein, or are missing some nutrients, your body may not be building muscle, and that will slow your progress (muscles burn more calories resting than fat--to some extent, it's easier to stay fit than to get fit!).

Anyway, best of luck. Hope this helps!

Answer 6

Here are some tips:

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. Great ideas for people on the go are: South Beach Raisin Granola Bar, Snickers Marathon Multi-Grain Crunch(Wal-Mart diet aid aisle), Snickers Marathon Protein Caramel Nut Rush(Wal-Mart diet aid aisle)

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 7

OK I would suggest that you to a trianer, and together yall set up a routine, and discuss a healthy diet. I went from 289lbs, to 167lbs, no short cuts, not fads, hard work and eating right. There were alot of things that I thought was okay and found out that it was not healthy for my body.This something else u need to be healthy not just trying to loose weight. My trainer told me to focuss on being healthy and the body will come with time.


PS try ensure instead of slimfast, look on the labels there is less suger and more vits and nuts in ensure.Best of luck to you.

Answer 8

If you want to be successful, you MUST find time to eat during the day. Eat every 2-3 hours to keep your metabolism working instead of eating just 3 times a day.

Everything you are doing sounds great, except for your diet. You really need to work on something that you can make as a lifestyle change and not just do for a while. You will not be able to eat like that for the rest of your life. You need to get something together that will work for you for the long run.

Good luck.

Answer 9

I have been through all sorts of diets and slim fast is one of them. It sounds like you're on the right track. Although, I do recommend you to switch your dinner and breakfast. It's best if you eat less in the dinner time, that way your body can burn more fat when you sleep.

And...

you said you weigh 185 lbs.....it sounds like your eating a very low calorie. Lowering your calories can help you loose weight. But, if you lower them too much you can loose your muscle tissues as well.

Read the link below for better information.

http://www.ediets.com/news/article.cfm/2/code_22381/cmi_2031743/

Answer 10

I think you're doing amazing!! Keep it up! Try to eat five small meals throughout the day. It sounds though like your meals could be a little more full. Your meals should cover all five food groups.Make sure not to eat at least 3 hours before bedtime. Nutritional supplements are good too! Maybe a OneADay?