These are my thoughts as a physician and athlete.Don t target losing more than about 2 lbs per week. If you try to lose faster, your body will go into starvation mode and get very stingy about burning calories while at the same time very efficient about storing any calories that you do provide. And it will make you feel awful. There is no site specific way of losing fat... the old myth about working your abs to burn belly fat isn t true. To get rid of love handles, you need to lose overall fat. That happens with exercise and watching your diet. More on that below. The most effective way to lose fat is aerobic exercise in the moderate fat-burning range, ideally first thing in the morning before you eat. When you wake your body is ready to burn fat and your levels of growth hormone are highest at that time. Later in the day it can take up to 30 minutes just to put your body into a fat-burning mode. Another overlooked way to burn fat is by lifting weights. Skeletal muscle has very high caloric needs... almost twice that of adipose (fat) tissue. Put on a little muscle and you will burn calories all day even at rest. Be aware that skeletal muscle weighs more, so with this approach you may see your weight increasing while your body fat is melting away. Not realizing this often stresses folks who think they should be losing weight as a measure of fitness. Forget the scale, look in the mirror and you will be happy.To lose a pound of fat, you need to eliminate about 3500 calories. You can do this by burning more with exercise or by modifying your diet to reduce intake. If you do a Google search on say, swimming calories you will quickly find a website with tables of calories burned for a given exercise. You can use such lists to estimate how many calories you are burning up with your routine.For diet, keep a diary for a couple of weeks counting calories, grams of protein, and grams of fat intake. It is easy with online sources of nutritional information (type the name of the food and calories into the Google search engine) and packaging labels. That will let you quickly figure out where the fat is coming from in your diet. Fat gives you 9 calories per gram. So take the number of grams of fat, multiply by 9, then calculate what percentage the fat calories are of your total daily calories. Restricting the calories from fat to about 20% of your total intake is ideal for a maintenance diet... that isn t overly restrictive. Of note, you need some fat in your diet. For instance, the body uses fat to produce hormones. Once you have a picture of how to modify your diet, you can drop the diary and just go back to it occasionally if you are wanting to tweek things further.There is a subset of questions that goes further and asks about How to get a six-pack? The answer is the same. Six-packs are 20% abdominal exercise and 80% diet. There is one caveat... abdominal muscles will form in the position that you work them, so be certain to pull them tightly toward your spine while doing crunches, etc. Also, during most lifting, the core is active which means that you should be stabilizing with contracted abs then too. Fail to do this and the abs will form, but bulging outward and the result is not attractive.If you are trying to build muscle as a way to lose fat, then you may need to increase total calories and specifically your protein intake. I target about 0.8 g of protein per pound of body weight each day when actively building. That is far more protein than most people need in their diets.Aloha
You might think about trying this book called The Movie Star Diet by Steve Simmons. It helped me lose thirty pounds in 2 1/2 months when I didn t think anything would work. My goal to begin with was only 20 lbs! It has a really easy plan to follow and an excellent workout as well.
try eating moer veggies and friut they have little carbs but have the rite sugars to keep you going through your work day. and in stead of walking try runnig twice a week for like 20 min. and good luck on loosing your weight
Hi, Do you want to lose weight tone up, or build strength muscle mass? I can help you. I am a personal trainer and a bodybuilder with 25 years experience. Please contact me at dcprice1@shaw.ca Thanks.neXgen bodysculpting
Hi, Do you want to lose weight tone up, or build strength muscle mass? I can help you. I am a personal trainer and a bodybuilder with 25 years experience. Please contact me at dcprice1@shaw.ca Thanks.neXgen bodysculpting
Weight Watchers is a good plan, you can join or do an on line program or go to meetings...www.weightwatchers.com and it sound like you have the tools to exercise. I love to run. you could also go for walks on your breaks.
Hey, it s almost New Years. What a great time to make a resolution to lose weight! I wish you the best of luck in it. You really have to look at two areas of your life and adjust them to match your goals:* Diet* ExerciseYou simply can t get around these two facts. You have to consume fewer calories than you burn each day to loose weight. So if you don t change your diet, then you ll have to exercise more. Frankly, it s easier to adjust both things. Eat less, or eat smarter and exercise moderately. You don t have to go overboard. A 20 minute walk around the block is exercise.Find someone who can share the goal with you. Another overweight friend who will walk with you. That helps a lot. You can encourage each other.Here are a few other resources that might be helpful to you:Lose Weight and Gain Muscle - http://watersaffl.burnthefat.hop.clickba��Weight Loss for Dummies - http://watersaffl.4idiots.hop.clickbank.��Weight Watchers - http://www.weightwatchers.com/index.aspxGood luck! Hopefully this time next year, you ll be a fraction of your former self ;)
Like it or not time is what you do need. Unhealthy to use a time table on your body.
read tips on weight loss and exercise programs to help you better on this site
Try reading some healthy and weight loss magazines or you can go on the South Beach Diet. Or you can also call Jenny. I think the number is 1-800-Jenny-20 or 1-866-Jenny-20. Just call one of those numbers and see if they help.
