losing weight?

Question

so i'm like 20 lbs overweight, and i've been doing enough to maintain my weight which is getting really annoying! i want to lose the weight, and i can't figure out what to do! i really want to start running, but i haven't done it in like 4 years, so i don't really know how to start doing it again like gradually. or just like some type of exercise program, doing it everyday, every other day, how long i should do it, etc? thanks!

Answer 1

Depends on your fitness level. If you are not very fit - start with walking up to an hour a day - 3 days a week. If you are fit - start with cardio 20min 3 times a week. Increase time, resistance and frequency with every week.
find daily calorie intake calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 400-600cal off that number and thats how much you need to lose.
eat 5-6 small meals a day (eat every 2-3 hours - it optimizes your metabolism)
5-8 servings of fruit and veggies a day (have lots of veggies to eat in between meals if you are still hungry)
8 glasses of water -carry bottle of water with you and when you feel hungry drink it - we often confuse hunger with thirst (our bodies confuse it)
have complex carbs for breakfast - they give you energy
have protein (lean meat, legumes etc) for dinner - repairs muscle
cardio is the only fat burning exercise and burns fat all over your body (running, jogging, swimming, spinning, elliptical etc) 4-6 times a week for average of 45min, light weight training a few times a week (more muscle=faster metabolism)
dont consume foods that are made of white flour (white bread, cakes, pasta etc.), sugar loaded foods (cookies, ice cream, candy etc) and nothing fried, oily.
of course you can spoil yourself once in a while with a little treat:)

Answer 2

I have been walking around my home. I am not actually losing any weight but I have started to feel better and I notice I can go longer and longer each time I do it. I have heard that you are sopposed to take 10000 steps a day so I try to count my steps and see how close I can get. I know I wont get to 10000 in my living room but I feel that its better then sitting around doing nothing. I haven't seen any actual weight lost but my I have felt my clothes feeling a little more comfortable.

Answer 3

Losing weight is a simple equation: if you burn more calories than you eat, the weight will come off. Start off by estimating how many calories you burn each day using the calorie calculator http://straighthealth.com/pages/tools/caloriecalclb.html This will give you an idea of how many calories to eat. Healthy weight loss is 1-2 pounds per week. To lose 1 pound per week you need to create a calorie deficit (burn more than you eat) of 500 calories per day. To lose 2 pounds a week, you have to double the deficit to 1000 calories per day. You can achieve this by eating less, exercising more or a combination of both.

Beginners Guide to Dieting - http://straighthealth.com/pages/guides/begdieting.html

Answer 4

You need both diet & exercise to lose/maintain weight
Exercise:
For the running part, I know it's going to be hard to get back into it but after about a week, you'll reach over what seems like a steep hill and you'll feel better about running. Plus, after you've become more than efficient in running, your body will start to burn more fat than carbohydrates, even when at rest.

Resistance training is also a contributer to weight loss. In your case, you would want endurance weight training rather than power, strength, hypertrophy training. Basically you need to lift less weights and more repetitions. After establishing how much you can lift with one repetition, start lifting up to 67% of that weight with 4 sets of 16-25 repetitions. This will tone your body.

To keep working out interesting, you should also take up a sport/class. Cardio kickboxing is usually something females enjoy.

Diet:
Try sticking to local grown foods (ie: go to the local farmer's market). Local grown foods can contribute more to a healthy weight loss compared to organic foods (plus local is cheaper than store bought).
High carb-low fat diets have the same effect as high protein-low carb diets in the long run, but the high carb-low fat diets contribute more to brain activity in general (ie: you're more "on the ball" with things)
If you're consuming fats, go for non-saturated (ie: olive oil, margarine) over saturated (ie: fat from red meat, butter) since it's easier for it to be burned and easier on your cardiovascular system.
Limit your daily calorie intake to 1,500 if trying to lose weight.

Answer 5

Start off slow. I normally recomend that people jog a block then walk a block. Keep this pattern going for 30 min. When this be comes easy, jog two and walk one and keep this pattern going for 30 min. When this becomes easy, jog one, sprint one, and walk one. Be creative. After you have gotten your endurance up, change your rutine up.

Every time you work out, do some thing different. An example would be:

Day one: Run for 30 min. followed by push ups, crunches, reverse crunches, side crunches, squats, and curls with light home weights. Do one set of these exercises until you cannot do them any more.

Day two. Jump rope for 30 min. followed by push ups, crunches, reverse crunches, and side crunches. Do one set of these exercises until you cannot do them any more.

Day three. Sprint a length of a block then walk one and repeat the cycle for 30 min. followed by push ups, crunches, reverse crunches, side crunches, squats, and curls with light home weights. Do one set of these exercises until you cannot do them any more.

Day four. Get an aerobics DVD and use it.

Day Five. Do your favorite of the four.

Doing something everyday will keep your body from getting used to working out and get you in shape faster. But it will take you longer to FEEL (not see) the results.

Some things that I tell myself to keep motivated are:

I tell myself that it is worth the effort.

I look at where I was and where I am now and then I tell myself that if I want to stay this way I need to get up.

I look at pictures of what I want to look like.

I refuse to eat until after my work out. This makes your body use fat for energy. I like to eat so I get up.

I pretend that people I know will know when I'm not working out and that also motivates me.

I just make myself do that first 6 min. After that I am already sweaty and out so I might as well continue. Sometimes I take a shower first to wake me up.

I hope that helps.

Answer 6

run 5 percent of a marathon at a 10 minute mile pace

Answer 7

There is a product that I have used and am still using that resets the way you eat and causes you to loose weight by doing light exercise, and keeps you healthy. If you are interested you can IM me.

Answer 8

nurse a hangover sleep in for an hour and 53 minutes

Answer 9

Use calorie calculator to figure out how many calories you re consuming daily

Answer 10

hover just above your chair in a squat position for 15 seconds every hour