How can I lose weight?

Question

I don't eat alot at meals, but i snak quite a bit on helthy stuff. I'm only a little overweight, but its from wen i was little and ate too much unhelthy stuff and calories. How could i lose weight? Would low fat do it?

Answer 1

I believe the that in order to lose weight, you have to remain in a calorie deficit. This simply means that you have to eat less calories than you burn each day.

Imagine that calories are money and your body is your checking account. In order to reduce the size of your checking account, you would need to spend more money than you earn.

There are two ways to calculate the number of calories you need to eat per day to burn fat and lose weight.

The first is the "quick and dirty" estimate to determine how many calories you need per day to lose 1 pound per week.

Take you weight (lets use 160 pounds as an example) and multiply by a energy estimate. If you exercise 1 to 2 hours per week, then multiply your weight by 13.

160 x 13 = 2080 calories per day

This would be the estimate for the number of calories you would need per day to maintain your current weight.

One pound of fat equals 3500 calories, so to burn 1 pound of fat each week, you need to subtract 500 calories from 2080.

2080 - 500 = 1580 calories

Of course this is only an estimate. If you find that you are losing weight too fast (more than a pound or two per week), then you should eat a little more. If you are losing less than a pound per week, you can eat a little less, or exercise a little more.

A more exact way to determine the number of calories you should eat per week is to calculate your basal metabolic rate, and multiply this number by your total daily expenditure to get the number of calories you burn per day (this is the amount of money you spend).

Then subtract 500 from this number to get the number of calories you need to eat per day to burn fat (the amount of money you should earn). It is not a hard to calculate as it sounds, and the website below lays out an easy to follow step by step process.

You will notice with both the calculations, that the more you excercise (the more money you spend), the more you will be able to eat (the more money you can earn) and still keep your checking account in a deficit.

I hope that helps!

Answer 2

I found the book to be very informative and easy to read. I've lost 17 pounds in 12 days, I'm just concerned that I'm losing too much weight, too quickly. I will admit I haven't followed the guide exactly. I'm not sticking perfectly to the listed foods and meal plans (but mostly) and doing very little exercise, but the weight keeps flying off. It clearly works and if I'd followed it exactly I think it would scare the living daylights out of me because of the amount that I'd lose. So thanks again for the information. I've never purchased anything like this before because they are usually full of trash, but 3WD has been a pleasant surprise. Get started today!

Answer 3

First of all , cut out soft drinks, even diet sodas are not good for weight loss. Some people believe that diet drinks contain toxins and other things that make you gain instead of lose weight. I also think that you should try eating several small meal;s during the day. Small meals will keep you fed and less likely to snack on chips and sweets. Not to forget, exercise, although it probobly posible to lose weight without exercising, exercising keeps you toned and less flabby.

Answer 4

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 5

Eat 5 6 small meals a day instead of 3

Answer 6

Eat evry three to four hours to avoid temptations

Answer 7

pay him back with a 25 minute rubdown

Answer 8

surf for real for 34 minutes

Answer 9

Through junk food from your kitchen

Answer 10

Cary a motivational photo with you