To lose weight (fat), include more fibrous slow digesting carbs, as opp. to the fast digesting ones. No white breads, fast foods, sodas (not even diet) no ketchups, sugar, only skim milk, not 2%, skim and whole grain non sweet (sugary) cereal, whole wheat bread, maybe buy some soy or whey protein.Include lean meats like ham, and other sources of protein. Avoid red meats. Take a multivitamin, calcium and vitamin d every 2 days, one or two V8s a day (or every other day). Don t starve, eat small healthy meals. A lot of small meals opposed to a few bigger ones-- make sure is has at least 8-10 or more g of protein, not too much protein because the body can only digest a certain amount at a time; and avoid too many fruits, carbs and sugars. Fibrous veggies, greens (no starches or potatoes) are good, and no BBQ sauce (unless used sparingly) and not too much (if any) salad dressing. Before bed (2 hrs), eat something with protein, don teat many carbs before bed. Eat some of that good cereal in the morning, you need quality carbs, just not too much, and the slow digesting ones.Do slow crunches until you can not do anymore, jog stairs (be safe though), warm up first and do sprints, short bursts of intense activity is very effective compared to long weak activity, just don t over do it. Also include some slow but long endurance jogging. Be active!Jog stairs ;and also do some lunges until it burns, do this every day or 2 days, keep going and don t give up, same with eating, you need some fat, so one or two fish oils daily.Eat fish (not fried, be careful, very careful for bones) Peanut butter on whole wheat (no jelly), which has protein, and don��t worry about the fat in that. Avocados, has fat, good fat; eat it when your hunger cravings get you. When you do crunches, also twist on some to work your sides, keep tension on your abs. Need more info, go to bodybuilding.com
Sorry to burst your bubble, but you are NOT fat. You have a BMI of 22, which is well within normal parameters. * Underweight = 18.5 * Normal weight = 18.5-24.9 * Overweight = 25-29.9 * Obesity = BMI of 30 or greaterYou have no need for quick weight loss tricks. If you desire to tone up, then exercise will help. Walking or running, calisthenics, core exercises using a Swiss ball, dumbbells, etc., are all you need.
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Get over yourself. 5 4 and 128 pounds is not fat. It is normal and healthy. If you said, 228 or 328, yeah, then you would have a problem. Get into counseling. Stop your obsession.
You re already skinny, but if you want to tone up:Drink lots of water. Snacks are GOOD (boosts metabolism)but in moderation, and healthy.Get some rice cakes, apples, whole grain bagels.. etc.
Drin klots of water, stay away from **** food, and eat less. It s really not rocket science.
