Q. Go on a diet of 1500 calories a day.
Workout an hour a day everyday.
and go weekly.. instead of saying ok I wan to lose 80lbs I will set my goals like this week I want to lose 4 lbs...
What do u think? Any tips?
Workout an hour a day everyday.
and go weekly.. instead of saying ok I wan to lose 80lbs I will set my goals like this week I want to lose 4 lbs...
What do u think? Any tips?
A. You have the beginnings of a good plan. However, instead of a weekly goal, establish a goal to lose 10% of your weight, and don't worry too much about the time frame. For example, if you weigh 200 pounds, your first goal would be to lose 20 pounds, which would be significant in terms of overall health and fitness.
Weight loss is an overall process and there are no magic answers. Pay no attention to weight loss supplements and pills and all the latest fads. You need to think about many factors but most of them are related to issues we've known about for a very long time. There are many sensible things you can do that will make a tremendous difference over the long term if you need to lose weight. It can be done in a healthy way. This is what has worked for me.
Keeping a food journal really does help. It will give you a much better sense of how much you are eating, and when, and why.
Make a few additional small changes - walk everywhere, always use stairs instead of elevators, walk on escalators, get up and move around at least once an hour if your work or your life in general is sedentary, walk every day, use a pedometer. Walking 10,000 steps a day is a really good idea. Build up to a long brisk walk everyday, or most days. Be more active and watch less TV and spend less time on the computer. Buy one piece of exercise equipment to have at home and be strict with yourself about using it. Sometimes you can find mini-steppers or exercise bikes at second hand stores and thrift stores for just a few dollars.
Start a weight lifting routine. Join a gym. Possibly you can find one that has someone who specializes in weight lifting programs for beginners. Weight lifting will increase your metabolism as well as improve posture and appearance overall. Even if you can't get to the gym you can work out at home using things around the house. Invest in a good weight training book. The Dummies series actually has a good one.
In terms of diet, cut out or reduce things like junk food, pop, fat, fast food. Eat more fruits, vegetables, whole grains, lean meat, fish. Particularly if you choose a vegetarian lifestyle include natural peanut butter, hummus, dried fruit and nuts. Pay close attention to getting the nutrients your body needs to be healthy.
Make your portion sizes smaller. Use a smaller plate - in our society we have become accustomed to thinking that we need a large plate of food at every meal, and we don't. About quarter of your plate of food should be protein and at least half of it should be veggies.
Learn to count calories. At your current weight and activity level, you may possibly need about 2000 calories or more to maintain your current weight. So you will lose weight at a reasonable and healthy rate if you cut back to about 1600 or 1700 calories a day.
Eat small amounts frequently, rather than three large meals. Never skip breakfast. Include some protein in your breakfast. It will help get you through the day.
Drink plenty of water, at least 8 big glasses of water a day, and more if it is very hot, if you sweat a lot, or if you are exercising intensely, and eliminate fruit juices. Fruit juices have too many calories, so get your vitamins from fresh fruit, not the juice. You will begin to see changes in your body.
Vary your routines. Don't eat the same number of calories every day (vary your calories from 1400 a day to 1900 or 2000 some days), eat a variety of foods, and do different kinds and amounts of exercise. You will lose weight much more efficiently if you mix things up from time to time so that your body doesn't adjust to any one routine.
An area that many people overlook is getting enough sleep. You are much more likely to overeat or to binge eat if you are tired and not well rested, so get enough sleep.
Check out websites about nutrition, exercise, weight training, etc. Here are a few helpful links.
http://www.nutrawatch.com/
http://www.caloriesperhour.com/
http://www.helpguide.org/life/healthy_eating_diet.htm
http://www.wikihow.com/Lose-Weight-the-Healthy-Way
http://weightloss.about.com/cs/fitness/a/aa011503a.htm
http://www.webmd.com/fitness-exercise/features/no-weight-workout?page=4
Weight loss is an overall process and there are no magic answers. Pay no attention to weight loss supplements and pills and all the latest fads. You need to think about many factors but most of them are related to issues we've known about for a very long time. There are many sensible things you can do that will make a tremendous difference over the long term if you need to lose weight. It can be done in a healthy way. This is what has worked for me.
Keeping a food journal really does help. It will give you a much better sense of how much you are eating, and when, and why.
Make a few additional small changes - walk everywhere, always use stairs instead of elevators, walk on escalators, get up and move around at least once an hour if your work or your life in general is sedentary, walk every day, use a pedometer. Walking 10,000 steps a day is a really good idea. Build up to a long brisk walk everyday, or most days. Be more active and watch less TV and spend less time on the computer. Buy one piece of exercise equipment to have at home and be strict with yourself about using it. Sometimes you can find mini-steppers or exercise bikes at second hand stores and thrift stores for just a few dollars.
Start a weight lifting routine. Join a gym. Possibly you can find one that has someone who specializes in weight lifting programs for beginners. Weight lifting will increase your metabolism as well as improve posture and appearance overall. Even if you can't get to the gym you can work out at home using things around the house. Invest in a good weight training book. The Dummies series actually has a good one.
In terms of diet, cut out or reduce things like junk food, pop, fat, fast food. Eat more fruits, vegetables, whole grains, lean meat, fish. Particularly if you choose a vegetarian lifestyle include natural peanut butter, hummus, dried fruit and nuts. Pay close attention to getting the nutrients your body needs to be healthy.
Make your portion sizes smaller. Use a smaller plate - in our society we have become accustomed to thinking that we need a large plate of food at every meal, and we don't. About quarter of your plate of food should be protein and at least half of it should be veggies.
Learn to count calories. At your current weight and activity level, you may possibly need about 2000 calories or more to maintain your current weight. So you will lose weight at a reasonable and healthy rate if you cut back to about 1600 or 1700 calories a day.
Eat small amounts frequently, rather than three large meals. Never skip breakfast. Include some protein in your breakfast. It will help get you through the day.
Drink plenty of water, at least 8 big glasses of water a day, and more if it is very hot, if you sweat a lot, or if you are exercising intensely, and eliminate fruit juices. Fruit juices have too many calories, so get your vitamins from fresh fruit, not the juice. You will begin to see changes in your body.
Vary your routines. Don't eat the same number of calories every day (vary your calories from 1400 a day to 1900 or 2000 some days), eat a variety of foods, and do different kinds and amounts of exercise. You will lose weight much more efficiently if you mix things up from time to time so that your body doesn't adjust to any one routine.
An area that many people overlook is getting enough sleep. You are much more likely to overeat or to binge eat if you are tired and not well rested, so get enough sleep.
Check out websites about nutrition, exercise, weight training, etc. Here are a few helpful links.
http://www.nutrawatch.com/
http://www.caloriesperhour.com/
http://www.helpguide.org/life/healthy_eating_diet.htm
http://www.wikihow.com/Lose-Weight-the-Healthy-Way
http://weightloss.about.com/cs/fitness/a/aa011503a.htm
http://www.webmd.com/fitness-exercise/features/no-weight-workout?page=4
Why is dieting so hard? How do I stick to my diet(HELP!!)?
Q. I want to lose 50 pounds, but it is really hard to stick to my diet. What can I do? How do I get motivated?
Thanks!
Thanks!
A. Hello WoW,
A diet is only as good as your ability to stick to it. Research has found that most plans will help you lose weight, regardless of typeâlow-fat or low-carb, for example. What counts is whether you can stay on it long-term. And with restaurant meals, dinners with friends, and hot fudge sundaes to tempt you, adherence is an understandable challenge. Here are five tricks for making your diet stick:
1. Gather the troops. You need support, be it from a friend, a group like Overeaters Anonymous, or even an online community. Research suggests those who go it alone are most likely to fall off the wagon. That's why some diet plans have a formal support componentâWeight Watchers connects dieters via weekly meetings, while Jenny Craig members are assigned counselors for advice and encouragement. If you're not comfortable talking about your weight face-to-face, log online. By signing up for the free program PeerTrainer, for example, dieters can interact and track each others' weight-loss progress, pose questions, and swap diet and exercise tips. "It's important to have people who will pick you up when times are tough and cheer you on when you have successes," says registered dietitian Dawn Jackson Blatner, author of The Flexitarian Diet. Plus, she adds: "Healthy habits are contagious."
2. Hold yourself accountable. A couple chips here and a few cookie-nibbles there may seem harmless, but mindless munching adds up. Record everything you eat and drink in a food diary. Most of us don't realize exactly how much we consume, so making conscious notes will put each meal, snack, or splurge into perspective. In a 2008 American Journal of Preventative Medicine study, dieters who kept food diaries for five months lost nearly twice as much weight as their non-journaling peers. Journaling can reveal the problematic cues, triggers, and habits that could be sabotaging your weight-loss efforts. You might notice tendencies to overeat on deadline-heavy days, for example, or discover that your morning frozen coffee packs an extra 400 calories a day.
3. Keep motivation high. Give yourself ample cause to stay the course. Post encouraging notes on your mirror, keep listing why the diet is worth it, or buy a new pair of jeans in the size you're determined to reach.
4. Don't deprive yourself. Diets that eliminate entire food groups or forbid the occasional splurge are likely to fail, research suggests. If you don't indulge every once in a while, you're more likely to give in to cravings and binge. Remember: Moderation is key. It's OK to have a slice of birthday cake; compensate with extra time on the treadmill or by getting back on track the next day. One slipup doesn't mean your diet is doomed. "Don't throw in the towel if things don't go as planned," says Jackson Blatner, a spokesperson for the American Dietetic Association. "Think of it as progress, not perfection."
5. Have many measures of success. "Don't just judge a diet by the pounds on the scale," says Jackson Blatner. "Monitor energy, sleep quality, mood, clothing, and self-esteem. On weeks when the scale doesn't tell you what you want, you can focus on other motivating results to keep you going."
Take Care, Mama Bear
Source(s):
http://health.usnews.com/best-diet/articâ¦
A diet is only as good as your ability to stick to it. Research has found that most plans will help you lose weight, regardless of typeâlow-fat or low-carb, for example. What counts is whether you can stay on it long-term. And with restaurant meals, dinners with friends, and hot fudge sundaes to tempt you, adherence is an understandable challenge. Here are five tricks for making your diet stick:
1. Gather the troops. You need support, be it from a friend, a group like Overeaters Anonymous, or even an online community. Research suggests those who go it alone are most likely to fall off the wagon. That's why some diet plans have a formal support componentâWeight Watchers connects dieters via weekly meetings, while Jenny Craig members are assigned counselors for advice and encouragement. If you're not comfortable talking about your weight face-to-face, log online. By signing up for the free program PeerTrainer, for example, dieters can interact and track each others' weight-loss progress, pose questions, and swap diet and exercise tips. "It's important to have people who will pick you up when times are tough and cheer you on when you have successes," says registered dietitian Dawn Jackson Blatner, author of The Flexitarian Diet. Plus, she adds: "Healthy habits are contagious."
2. Hold yourself accountable. A couple chips here and a few cookie-nibbles there may seem harmless, but mindless munching adds up. Record everything you eat and drink in a food diary. Most of us don't realize exactly how much we consume, so making conscious notes will put each meal, snack, or splurge into perspective. In a 2008 American Journal of Preventative Medicine study, dieters who kept food diaries for five months lost nearly twice as much weight as their non-journaling peers. Journaling can reveal the problematic cues, triggers, and habits that could be sabotaging your weight-loss efforts. You might notice tendencies to overeat on deadline-heavy days, for example, or discover that your morning frozen coffee packs an extra 400 calories a day.
3. Keep motivation high. Give yourself ample cause to stay the course. Post encouraging notes on your mirror, keep listing why the diet is worth it, or buy a new pair of jeans in the size you're determined to reach.
4. Don't deprive yourself. Diets that eliminate entire food groups or forbid the occasional splurge are likely to fail, research suggests. If you don't indulge every once in a while, you're more likely to give in to cravings and binge. Remember: Moderation is key. It's OK to have a slice of birthday cake; compensate with extra time on the treadmill or by getting back on track the next day. One slipup doesn't mean your diet is doomed. "Don't throw in the towel if things don't go as planned," says Jackson Blatner, a spokesperson for the American Dietetic Association. "Think of it as progress, not perfection."
5. Have many measures of success. "Don't just judge a diet by the pounds on the scale," says Jackson Blatner. "Monitor energy, sleep quality, mood, clothing, and self-esteem. On weeks when the scale doesn't tell you what you want, you can focus on other motivating results to keep you going."
Take Care, Mama Bear
Source(s):
http://health.usnews.com/best-diet/articâ¦
Can I get to 15% body fat in 100 days?
Q. Right now I'm about 21% body fat. I was wondering if anyone thought that I could get to around 15% in 100 days? I've got a flawless diet plan and a rigorous weight program.
A. There are pros and cons to reducing body fat at a fast pace but its definately possible - you just have to find the balance between weight loss and fat loss - you will have to loose weight as you go (im 99% sure of that, people claim you can just burn fat but I dont really accept it personally, from my experience as well as what I read)
You can drop the first section off just by being active with weight lifting and sprinting style cardio (10 minutes, but 5x 20-30 second sprints as fast as you can go)
Check out this article on the hierarchy of fat loss from T-nation(sources). I really agree with what its saying and basically reflects my understanding of the processes.
Also, cardio is helpful, but I found the best fat loss from high teens down to 16.5% was sprints (im 13% bf now but the first big leap was sprinting, the rest took time) - ive put a second link in, in regards to a study on fat loss on a sprinting group and an endurance cardio group - the sprinters faired much better.
Dont go crazy, but experiment with calories on a weekly basis, dont do stupid crap like do 500 calories one day and 1500 the next, then binge on 3500 and compensate with another 500 - that will just ask for fat - but you will need to lower calories for the process to work, or your reserves wont be tapped into (why would they if you are eating enough to fuel you by daily intake alone).
Lift weights with short rest intervals (1 minute 30 on big lifts, 1 minute on isolation - youtube "Barbell complexes" too)
Sprint during cardio sessions - make them shorter but more intense
Try to avoid carbs late on/when you arent active (some are ok, dont think this is atkins, you just want to reduce how long your insulin is high/spiked - so less sugar, more fat is the way to go for this - fat wont make you fat, sugar/carbs with too many calories in the day and lazyness make you fat)
You can drop the first section off just by being active with weight lifting and sprinting style cardio (10 minutes, but 5x 20-30 second sprints as fast as you can go)
Check out this article on the hierarchy of fat loss from T-nation(sources). I really agree with what its saying and basically reflects my understanding of the processes.
Also, cardio is helpful, but I found the best fat loss from high teens down to 16.5% was sprints (im 13% bf now but the first big leap was sprinting, the rest took time) - ive put a second link in, in regards to a study on fat loss on a sprinting group and an endurance cardio group - the sprinters faired much better.
Dont go crazy, but experiment with calories on a weekly basis, dont do stupid crap like do 500 calories one day and 1500 the next, then binge on 3500 and compensate with another 500 - that will just ask for fat - but you will need to lower calories for the process to work, or your reserves wont be tapped into (why would they if you are eating enough to fuel you by daily intake alone).
Lift weights with short rest intervals (1 minute 30 on big lifts, 1 minute on isolation - youtube "Barbell complexes" too)
Sprint during cardio sessions - make them shorter but more intense
Try to avoid carbs late on/when you arent active (some are ok, dont think this is atkins, you just want to reduce how long your insulin is high/spiked - so less sugar, more fat is the way to go for this - fat wont make you fat, sugar/carbs with too many calories in the day and lazyness make you fat)
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