Fat goes on your body in sheets, so sadly, it comes off the same way. There s no such thing as spot reduction.With that said, it s very possible for you to lose a couple of pounds by this time next week, let alone next month.You should eat five (women) to six (men) small meals a day, restricting calories no more than 20% below your TDEE (Figure it out using the Katch-McArdle formula for BMR using your lean body mass, adding in the exercise multiplier, and then taking 20% from that number.)Restrict carb intake to fiber and non-processed carbs (fruits/veges). Do your best to eliminate simple sugars from your diet (not including fruit. You need fruit. I mean don t eat high fructose corn syrup and refined/enriched flours and processed sugars).Eat plenty of lean protein.Get your fat from good fats, like those found in cold-water fish, olive oil, flax seed oil, ground flax seed, etc...Get plenty of cardio. Work up to 45-60 minutes a day, and up to six days a week.Hit the weights. The problem with just losing weight is, most people will also lose muscle. As muscle is metabolically active, you actually want to gain more or at the least maintain what muscle you have. Don t worry, as a former professional bodybuilder, I can honestly say that you won t get big unless you specifically lift to do so. Honestly, I have the genetics for it, and I have to work hard to add an ounce of muscle. There is almost a 99% chance that you will have a harder time than me to get big and bulky. That s not to say that you can t get really ripped and look big when you re not, but that will only happen if you get to less than 10% body fat, which is also highly unlikely.So, before I got sidetracked, you should do three days of resistance exercise each week. This will also help you to lose more fat as your metabolism will see greater increases after resistance exercise than you see with cardio. You ll burn more fat in the long run.Last, you should try not to lose more than two pounds a week (first couple of weeks don t count, though, as your body will be adapting to the changes you re making). You can easily lose more than two pounds per week, but studies have consistently shown that whenever someone loses more than two pounds per week, they are losing both fat and lean body mass. While this looks good on the scale, as I pointed out earlier, the loss of muscle will make it harder to lose more weight in the future, as well as making it more difficult to keep the weight you ve already lost off... Nasty, huh?To help you out, here s what my wife and I have eaten, so far today:Breakfast: Oatmeal made with 1% milk, added whey protein and ground flax seedMid-morning meal: Oatmeal with some strawberriesLunch: Salad with skinless grilled chicken, Udo s Choice oil/balsamic vinegar dressing (sorry, that s not a commercial, but Udo s Choice oil is great for getting EFAs) and half of a sweet potatoMid-afternoon: Fruit and yogurt (watch the HFCS) shake with added whey protein and ground flax seedDinner will be more grilled chicken (I grilled three day s worth of chicken on Sunday) with a baked sweet potato and strawberries for dessert.I ll skip the strawberries with dinner and will have them as a smoothie with whey protein and yogurt for my dessert meal a few hours after dinner.Spices are fine as long as they don t have MSG in them. If your chicken is a little bland, try marinades. You should avoid brines, though, since salt makes you retain water (I absolutely love brined chicken and turkey, though! YUM!)Also, alcohol will completely stop your body from burning fat. Sugar alcohols will also interfere with the body s burning fat, which is partially why all the sweet Atkins Diet bars never worked, or if they did, didn t work very well for most people. That and ketosis isn t really a good process to keep your body in for long periods. I never let my personal training customers go into ketosis and I only let them go low carb for three days or less. You should make sure that your macro nutrient (carb/protein/fat) intake stays close to the RDA, but not all carbs/fats/protein were created equal. Stick with lean protein, whole foods (fruits and veges) for carbs (you really need to limit process carbs like flour and HFCS. I can t stress this enough!), and EFAs for fats (omega-3 s and 6 s from seed oils, ground flax seed, olive oil, cold water fish, etc).Still, while this is just the basics, this is enough for your personal success. Do the work and you ll see amazing results.Good Luck!Edit: I forgot to add, if you hit a plateau, eat your TDEE plus 20% for a week and then drop back down the following week. You ll be amazed!
Obesity has become a major health problem around the world. Many companies have brought diet pills, medicines, powders and weight-loss belts in the market. Though these products claim to aid weight-loss, the weight reduction is temporary. Besides, the pills and powders can adversely affect your health. Here we offer you some tips to reduce weight successfully, without any negative health effects.1 Reduce fat intake: 2 Reduce intake of sugar:3 Decrease alcohol consumption: 4 Stay away from processed, fast and junk foods since they are laden with fat and sugar. 5 Reduce quantity of food without going hungry:6 Adopt regular eating habits:7 Raise the amount of physical activity:8 Learn a new hobby or interest: 9 Improve your metabolism by eating natural foods: 10 Control your appetite: More information the link: http://search.yahoo.com/search;_ylt=A0oGkjF5rhBInvQAUfFXNyoA?p=%22How+to+Reduce+Weight+Quickly%22+-answers.yahoo+%22healthylifeday%22 y=Search fr=yfp-t-501 ei=UTF-8 fp_ip=CN rd=r1 meta=vc%3Dcn
Shawwna is right. Just concentrate on a proper diet, exercise regularly. To target the butt there are several exercises. Squats, stairs, eliptical machine, plyometrics
You can t lose weight on one area of your body, you just have to exercise and slowly the weight will come off from all over.
