i don't know how to lose weight?

Question

I'm 5'2"3/4 and 180 pounds and i want to lose 45 pounds

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

There are several websites that can help you by offering a diet and exercise regime. You could also join some program like weight watchers or get a bunch of friends together and do it within yourselves.

You don't state your age but I'll assume you are 16+ for female so you are probably near the end of your growing cycle.

I'd suggest eating a healthy diet, high in fruit and veggies and other water heavy foods. The idea is that by dropping 3500 calories a week, you'll loose a pound a week...so if you wanted to loose 1-2 pounds a week, knock out 3500-7000 calories a week...this translates to 500-1000 a day. So if you are normally eating about 2000 calories a day, knock it back to 1500 or 1400...

This can be done with a combination of food and exercise...so if you are eating 2000 calories and want to loose 1.5 pounds a week...that means you need to get rid of 750 calories a day and this can be done by:
eating 1500 calories and working out 250 a day
eating 1400 and working out 150 a day
etc...and working out can be as simple as a 20-30 minute powerwalk, jogging on a treadmill or around the neighborhood, swimming, etc...

whatever you decide, do not limit yourself to less than 1200 calories a day after exercise, eat every meal, do not throw up food....an eating disorder or a distorted diet (think: water diet) will NOT help you and in the long run will be very harmful to your body. Eating well and exercising is easy to keep up for the rest of your life and will help improve bodily function and slim your weight down.

good luck!

Answer 3

Diet and Exercise are the best recipe. Now, I personally know that to find the RIGHT diet and exercise is not an easy thing to do. The exercise I get the most results from is walking, walking, walking! You can start by walking only 20 minutes daily-at a moderate pace that's about a mile or so. You can gradually add more time and pick up your pace a bit. I walk about an hour daily and that's about 3.5 to 4 miles. I also do the 'Diet Center' diet. Comparable programs would be Weight Watchers or Jenny Craig. I do the protein bars and shakes during the day and eat a reasonably portioned dinner. I do not drink sodas and limit my alcohol to only a couple of glasses of wine on special occasions.(having a bad day is classified as a special occasion) I strongly believe joining a center whether it be Diet Center, Jenny Craig, or Weight Watchers makes a huge difference in success or failure at weight loss. I weigh every single day at Diet Center. I believe Weight Watchers has you weigh once weekly. Getting on those scales every day and seeing the weight fall away, even if only a few ounces at a time---is all the difference in the world to me. Good luck to you! Work hard! 45 lbs is definitely a do-able goal and I know when you get your mind straight-get some professional help(diet center or such)-you will achieve it!

Answer 4

There are lots of diet plans that will help you loose weight. Weight watchers and Nutrisystem are ones that I know that do work; however, they do not show you how to live without them which causes yo-yo dieting.

I gained a lot of weight after high school and reached up to 175 lbs. I had grown to a point where I thought I was happy with myself and had just accepted my size. I had tried pills and diet programs, just to loose a few pounds and put it and then some back on. These programs only seem to work for me anyway in the short term.

Last year I decided that I really was not happy with myself, that this was not the body I wanted to live in for the rest of my life. So I talked to some people and this is what I found works for me.

Buy a good scale - one that tells you in .2 increments. This way you don't step on the scale everyday and see the same weight.

Keep an accurate food diary. Count all of your calories and be honest with yourself. I use fitday.com. And never starve yourself. There are lots of calculators on the net that can tell you how many cals you need to eat to be a healthy weight.

Eat plenty of vegetables, fruits and drink lots of water! Do not drink any pop or alcohol.

If you must eat fast food - ask them for a nutritional fact guide. For instance, at McDonald's I will have a four piece chicken nugget, an apple dipper and a salad. This meal is in the 300-400 cal range. As opposed to a big mac, fry, and shake which is somewhere in the 1500 range.

And move around. You don't have to join a gym or buy anything to get good exercise. I have started doing more outdoor work and helping my husband more. I dig trenches, move stone, remove brush, etc. During the evenings I will turn off the TV, put on some music and dance with my daughter. Clean house, scrub the floors. Clean the closet you have been putting off, etc. Whatever you do just don't sit around feeling sorry for yourself. It will only set you up for failure.

I also find that charting my calories and weight together with the days of the week helps me not only look at the "big" picture but it also helps me determine my weak spots and when I am plateauing. Then I can make more effective changes.

I wish you the best of luck!

Answer 5

Here's the big secret to losing weight. You have to burn more calories than you consume. Don't get me wrong. Starving yourself will only defeat the purpose. When you don't eat your body's metabolism will slow down and go into survival mode holding onto every calorie it can. Eat breakfast and have a healthy snack every 3 hours. Start with light exercise like walking and work your way up. I'm 5' 4" and right now I weigh 119. Have kept this weight for 2 years now. I used to weigh 200 so I know where your coming from. It has worked for me. Oh by the way I noticed the weight coming off when I quit drinking any kind of soda even diet. Good luck.

Answer 6

I've lost 55 pounds by exercising at least 3 days a week. I am not on a diet. I eat anything I want but I do eat less of it at one time. I stop eating when I'm full. I went from a size 18 to my current size 6. It really is a matter of a combination of eating less and exercising more. It's that simple. Oh and make sure with that exercise you do WEIGHT training. It doesnt have to be heavy weights. It will increase your metabolism.

Answer 7

Eat all the fresh fruits and veges you can get your hands on. 10 servings a day is a good goal. Do cardio everyday, and work yourself up to 45 minutes a day. Drink *water only.* If you really want to see results fast, add weight lifting every other day. I would join a gym or a health club if I were you, because the support and motivation you get really help.

Answer 8

I'll be glad to help you with this topic.

It depends if you are committed enough to perform is a strenuous enough of a workout to burn off more calories than what you've gained for that day. To get fit, you need much more than the common walk-around-the-block type of workout because you have to tone your muscles, strengthen them, and have enough endurance to do so in order to lose your unneeded weight. A stroll around the park, won't get you that endurance, but will get you a sweat if and only if it is a strenuous work out like: sprints, squats, resistant training (with bands, weights) or common heavy weights light repetitions/light weight heavy repetitions as you walk or jog for example.

To get more healthy, you need a brilliant diet, which is a hard feat to accomplish. Fish, potatoes, meats, and lots of steamed vegetables with rice is your best option for an optimum diet with a good one to two hour workout straight a day plan. Fish and different meats contain creatine which helps your muscles with using ATP for energy. The more creatine in your diet, will ultimately allow oneself to work out longer, and efficiently without killing your muscles. If you are a vegetarian, I recommend lots of water, and fruits or natural sugar to help with the ATP process.

To get a nice slim, tone body, sprints (or jogs, long walks), squats, lunges, sit ups and bench pressing is a great way to go. Work the same muscles every other day, for example: chest, biceps, and back every Monday, Wednesday, Friday - whereas the legs, abs, triceps on Tuesday, Thursday and Saturday (if wanted.)

You ALWAYS want at least one free day a week to relax, and rejuvenate your body. Make sure you drink plenty of water whenever you work out, or diet. It's KEY!

Hope this helped you.
If you have any questions or comments, please let me know. Or let's say, for example, you would like a less intense workout/diet plan, just go ahead and let me know. I'd be glad to help more.

Answer 9

Join Weight Watchers. I've lost 34 pounds already. It really works.

Answer 10

It is a simple law of thermodynamics-energy in = energy out. You must intake less energy (food) or increase energy expenditure (move). Start small and walk to any destination within one mile of your house, don't drive. A big trick that helps me is write down everything you eat. If you have to read about it later, there is a chance you won't eat it; it keeps the subject fresh in your mind at all times. YOU MUST BE DEDICATED TO LOOSING, or you won't.