Lose 25 Pounds FAQ:
I am a male, my current weight is 205, my height is 5′8″. I do exercise 3 times a week and I try to watch what I eat.
I am a male, my current weight is 205, my height is 5′8″. I do exercise 3 times a week and I try to watch what I eat.
{ 8 comments… read them below or add one }
more exercise
vegies
less bread carbs and fatty foods
cardio, whole grains, and fruits will help you.
Do not plan a diet and excercise regime on your own, get a dietician to help you with what to eat and what not to eat.
As to the excercise part, you will need to run at least for 30 to 45 minutes a day for 5 days a week.
But before you do so please be sure to get a second opinion from a fitness trainer too, who may be able to point out what excercise apart from running will help you lose weight.
Fruit, veggies, whole grains, no bread after 12 noon (helps - buddy!). I have heard if you add fish to your ‘diet’ - eat it 2 times a week. The fish oils will help clean out fatty deposits. Good luck! Are you active in anything else? ‘Other things’ help - a lot! Plus, remember. Muscle weighs more than fat, so don’t try to build muscle if you are trying to lose weight. Tone it, build some, but getting the bad fat out will help. Drink lots of water - too.
Lots of boneless skinless grilled chicken breasts, steamed veggies, no breads or starches or carbs. Also, fish is great for diet. There are many different ways you can cook boneless chicken with veggies. Look online for recipes that have NO CARBS. You need your protien to keep your energy levels up while doing exercises. Try drinking lots of water, propell or gatoraide. Also, I heard that drinking a glass of hot tea after every meal will help your food digest better and it wont turn to fat. I would also reccommend lifting weights to build a little muscle while you’re losing weight, it’s going to hurt to tone the muscles, your weight might shift and you will get a better looking figure even if the weight only lowers some on the scale. REMEMBER, it’s not the “weight” you want to lose, it’s the fat and flab. You’ll notice your clothes fitting differently faster than you will see results on the scale, thats a given.
Working out 3 times a week is a good start. I am a 22 year old male and I am trying to lose 30 lbs by New Years day. Right now I am 6 ft 278 lbs, but I have lost 34 lbs in the last 6 weeks (I was 312 when I started). So I am going to lose 30 more before the year is over. 1st thing I did was cut out bread and carbohydrates. Eat lots of veggies and drink a lot of water. I only drink water, because soda has too many calories. I started working out 3 days a week, but I am now up to 5. Monitor how many calories you burn and how many you eat daily. An accumulation of 3,500 extra calories is stored by your body as 1 pound of fat. As long as you burn more than you eat, you’ll lose weight. I know of a really good site called Sparkpeople.com, (I know, dumb name right) it’s like the weight loss myspace. On this site you can make a weight loss profile and meet others with goals like yours. You can also put in you goals and in how long you want to achieve them. The site will tell you how many calories you can consumes and how many you need to burn a day to reach your goal by the date you picked. It even has a food data base so you can tell it what you’re eating and see how many calories it has. Then you know what to keep eating and what to cut out. It is a really good site so I would suggest taking a look at it to see if it is for you. Hope it helps.
First, for all of the “quick and easy” weight loss diet pill suggestions, remember, if something sounds too good to be true… it probably is, particularly if you have to pay for it.
On Yahoo!Answers I find certain questions being asked repeatedly which is simply a reflection of new people participating. A couple of common questions amount to “How do I lose weight,” or more specifically, “How do I lose abdominal fat?” I have gotten very positive responses from my answers when I paused to reply (and now beginning to get “It works!” emails that are very gratifying. I like helping people)… so have recently decided to put a good solid answer on my Yahoo!360 Blog (September 10) that I can point people to. 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
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