Q. I'm travelling to Vanuatu in April and will be swimming etc, i'm trying to lose about 6 kg = 13.2 lbs and I'm eating really healthy foods and going to the gym every morning (burning from around 500-600 calories each trip). If it's not possible to lose that much weight that quickly, i'm leaving for Taihland in June. I've been seeing a dietician and she tells me that because I was aneorexic late last year it's going to be harder for me to lose weight.. Is this true? What else can I do to lose weight?
Also, today i 'binge ate' i think, because I was full and i ate like pineapple, grapes and a banana :(.
Also, today i 'binge ate' i think, because I was full and i ate like pineapple, grapes and a banana :(.
A. 9 WAYS TO REDUCE WEIGHT WITHOUT EATING LESS
( ! ) Don't starve yourself.
Lowering your calorie intake will make your body reduce the rate at which it changes calories into energy. In other words, reducing calorie intake slows down your metabolism and holds onto your fat. Starving yourself will actually make it harder for you to lose weight. Food is fuel or energy and when you skip meals, you are not working on energy hat can be burned off. As a defense mechanism, your body clings to calories and slows down your weight loss.
(2) Get a breakfast boost.
Connie Dickman, a registered dietician and nutritionist advises not to skip breakfast. According to her, breakfast gives you energy so that you are not starving as the day go on. When you skip breakfast, you become so hungry that you eat more than you should or eat the wrong foods.
(3) Eat complex carbohydrates.
Practice eating complex carbohydrates rather than simple carbohydrates. Simple carbohydrates are found in food such as candy, cereal, softdrinks and ice cream. They are easily absorbed by the body and they stick to the ribs, according to weight loss specialist Dr. Daisy Merey. Simple carbohydrates have a tendency to make you store more fat.
On the other hand, complex carbohydrates which are found in pastas, potatoes, beans, whole grains, vegetables and fruits contain "good" calories that are easily burned.. In switching from a meat-based diet to the one tat is starch-based, you get the same amount of food with only 25% of the calories, says John McDougall, M.D., Director of the McDougall Program at St. Helena Hospital.
Eat more fruits and vegetables, which are high in complex carbohydrates. You will eat more, but you will lose more, because the feeling of fullness will hinder you from eating high-fat foods that make you gain weight.
(4) Eat Fiber.
Kristine Clark, the Director of Sports Nutrition at Penn State University says that eating high-fiber foods can help people keep their weight under control. Because foods hat are rich in fiber help people to slow down their eating and foods that are high in fiber contain less fat and sugar.
According to Nutrition experts, one should eat 20 to 35 grams of dietary fiber a day. There are two kinds of fiber in foods. The soluble and the insoluble fibers. Soluble fibers are those that dissolve and thicken in water. Foods that contain soluble fibers include broccoli, zucchini, barley, oat bran, beans and citrus fruits.
Insoluble fibers include skins of fruits and vegetables and the external coatings of wheat kernel.
Fiber is an essential ingredient in one's diet because the insoluble form prevents constipation. Studies revealed that the soluble fibers play an important role in reducing cholesterol.
(5) Drink water.
Water helps the body break down fat and process waste according to Dr. Denise Bruner, a Virginia bariatrician, describing how water as part of her diet, helped her to shed 62 pounds. One should drink eight eight-ounce glasses of water a day.
(6) Exercise and be active in household work.
T o exercise is one of the best ways to maintain your weight down. Exercise helps you to burn calories. According to Franca Alphin, Nutrition Director at Duke University Diet and Fitness Center in North Carolina, "You can lose weight without exercising, but you won't maintain the weight loss." Exercise may not be a major player in weight loss, but it is the number one player in preventing weight gain," says Jack H. Gilmore, Ph. D.
Inactivity burns fewer calories each day, which are stored as fat. Daniel Kosich, Ph. D., the author of Get Real: A Personal Guide to Real-Life Weight Management and an advisor to Jane Fonda Workouts, says regular activity is a critical part of successful weight loss. It doesn't have to be a strenuous workout. You can burn calories just by doing ordinary chores such as gardening and housework. "Pushing a mop or vacuum across the floor increases your heart rate and creates resistance ," says Barbara Baldwin, Information Services Director for the American Running and Fitness Association in Maryland.
"Raking leaves, stroveling snow, sanding, painting and waxing the car are calorie burners."
According to Laura Gladwin, California-based exercise physiologist, gardening is a great exercise because weeding, pruning and planting require bending and stretching. "You will burn 1,000 calories by doing three-and-a-half hours of garden or yard work in a week," she says.
Ellen F., a crafter in Coral Springs, Fl, found out that dieting wasn't enough to help her shed 20 pounds of excess weight.. She joined a low-impact aerobics class at her community center. By doing aerobics excercises for an hour, three times a week, she lost 20 pounds much quicker than simply dieting.
Walking is one of the healthiest, easiest and cheapest form of exercise. Stroll briskly through a park or around your neighborhood. Walking will be more pleasurable if you do it with a friend..
Suzanne Rossa, an exercise physiologist at Good Samaritan Health and Wellness Center in West Palm Beach Florida says, "Aerobics excercises improves your circulation , increases blood flow,allow you to have a better blood pressure and decreases the amount of fatty substances in your bloodstream."
(7) Build muscle.
Tufts University studies revealed that strength training - the kind that builds muscle will raise your metabolic rate, which enable you to burn calories. Strength training does not always follow that your muscles will grow bigger but they will certainly grow stronger.
Daniel Kosich in his book, A Personal Guide to Real Life Weight Management says, "when you make muscles stronger, they burn more calories. That means that for each pound of muscle you build with strength excercises, you burn 20 to 30 calories a day from your resting energy output or about 7,300 calories a year. You can strength train by using machines and free weights such as barbells.
(8) Follow the Pyramid.
The American Diatetic Association recommends a food guide pyramid that serves as a general list of healthful foods that must be eaten daily. The pyramid has four levels. The top of the pyramid is the smallest part , represents fats, oils and sweets. This group includes salad dressings, butter, ice cream, softdrinks, candies and desserts and foods that has very little nutritional value and can make your calories add up to.
At level two of the pyramid are the milk, yogurt, cheese group, meat, poultry, fish, dry beans, eggs and nuts. These foods provide you with protein, calcium, iron and zinc.. ADA recommends two to three servings daily of this group.
The third level represents the vegetable and fruit groups, which are good sources of vitamins, minerals and fiber. ADA recommends three to five servings daily of this group.
At the base of the pyramid are the bread, cereal, rice and pasta. ADA recommends 6 to 11 servings of this group. These foods are source of fiber, carbohydrates, vitamins and minerals
(9) Stop taking the following food.
ALCOHOL : a 12-ounce can or bottle of beer contains 150 calories. An
Alcoholic beverage can add 100 to 200 calories to your meal.
Alcohol is stored in the liver as fat.
COCONUT : An ounce of raw coconut contains 100 calories, around 77%
Of which is saturated fat.
CHOCOLATE, CANDY, COOKIES :
They are full of simple carbohydrates, which means they are
High in sugar and fats. The main fat in chocolate is cocoa
butter which is approximately 60% saturated fat.
WHOLE MILK : SWITCH TO SKIM MILK
Whole milk has high content of fat.
SUGAR : Softdrinks has very high sugar content.
MARGARINES : Contain hydrogenated vegetable oils.
This article is an excerpt from the book : EAT MORE, LOSE MORE.
hope this helps!!!
( ! ) Don't starve yourself.
Lowering your calorie intake will make your body reduce the rate at which it changes calories into energy. In other words, reducing calorie intake slows down your metabolism and holds onto your fat. Starving yourself will actually make it harder for you to lose weight. Food is fuel or energy and when you skip meals, you are not working on energy hat can be burned off. As a defense mechanism, your body clings to calories and slows down your weight loss.
(2) Get a breakfast boost.
Connie Dickman, a registered dietician and nutritionist advises not to skip breakfast. According to her, breakfast gives you energy so that you are not starving as the day go on. When you skip breakfast, you become so hungry that you eat more than you should or eat the wrong foods.
(3) Eat complex carbohydrates.
Practice eating complex carbohydrates rather than simple carbohydrates. Simple carbohydrates are found in food such as candy, cereal, softdrinks and ice cream. They are easily absorbed by the body and they stick to the ribs, according to weight loss specialist Dr. Daisy Merey. Simple carbohydrates have a tendency to make you store more fat.
On the other hand, complex carbohydrates which are found in pastas, potatoes, beans, whole grains, vegetables and fruits contain "good" calories that are easily burned.. In switching from a meat-based diet to the one tat is starch-based, you get the same amount of food with only 25% of the calories, says John McDougall, M.D., Director of the McDougall Program at St. Helena Hospital.
Eat more fruits and vegetables, which are high in complex carbohydrates. You will eat more, but you will lose more, because the feeling of fullness will hinder you from eating high-fat foods that make you gain weight.
(4) Eat Fiber.
Kristine Clark, the Director of Sports Nutrition at Penn State University says that eating high-fiber foods can help people keep their weight under control. Because foods hat are rich in fiber help people to slow down their eating and foods that are high in fiber contain less fat and sugar.
According to Nutrition experts, one should eat 20 to 35 grams of dietary fiber a day. There are two kinds of fiber in foods. The soluble and the insoluble fibers. Soluble fibers are those that dissolve and thicken in water. Foods that contain soluble fibers include broccoli, zucchini, barley, oat bran, beans and citrus fruits.
Insoluble fibers include skins of fruits and vegetables and the external coatings of wheat kernel.
Fiber is an essential ingredient in one's diet because the insoluble form prevents constipation. Studies revealed that the soluble fibers play an important role in reducing cholesterol.
(5) Drink water.
Water helps the body break down fat and process waste according to Dr. Denise Bruner, a Virginia bariatrician, describing how water as part of her diet, helped her to shed 62 pounds. One should drink eight eight-ounce glasses of water a day.
(6) Exercise and be active in household work.
T o exercise is one of the best ways to maintain your weight down. Exercise helps you to burn calories. According to Franca Alphin, Nutrition Director at Duke University Diet and Fitness Center in North Carolina, "You can lose weight without exercising, but you won't maintain the weight loss." Exercise may not be a major player in weight loss, but it is the number one player in preventing weight gain," says Jack H. Gilmore, Ph. D.
Inactivity burns fewer calories each day, which are stored as fat. Daniel Kosich, Ph. D., the author of Get Real: A Personal Guide to Real-Life Weight Management and an advisor to Jane Fonda Workouts, says regular activity is a critical part of successful weight loss. It doesn't have to be a strenuous workout. You can burn calories just by doing ordinary chores such as gardening and housework. "Pushing a mop or vacuum across the floor increases your heart rate and creates resistance ," says Barbara Baldwin, Information Services Director for the American Running and Fitness Association in Maryland.
"Raking leaves, stroveling snow, sanding, painting and waxing the car are calorie burners."
According to Laura Gladwin, California-based exercise physiologist, gardening is a great exercise because weeding, pruning and planting require bending and stretching. "You will burn 1,000 calories by doing three-and-a-half hours of garden or yard work in a week," she says.
Ellen F., a crafter in Coral Springs, Fl, found out that dieting wasn't enough to help her shed 20 pounds of excess weight.. She joined a low-impact aerobics class at her community center. By doing aerobics excercises for an hour, three times a week, she lost 20 pounds much quicker than simply dieting.
Walking is one of the healthiest, easiest and cheapest form of exercise. Stroll briskly through a park or around your neighborhood. Walking will be more pleasurable if you do it with a friend..
Suzanne Rossa, an exercise physiologist at Good Samaritan Health and Wellness Center in West Palm Beach Florida says, "Aerobics excercises improves your circulation , increases blood flow,allow you to have a better blood pressure and decreases the amount of fatty substances in your bloodstream."
(7) Build muscle.
Tufts University studies revealed that strength training - the kind that builds muscle will raise your metabolic rate, which enable you to burn calories. Strength training does not always follow that your muscles will grow bigger but they will certainly grow stronger.
Daniel Kosich in his book, A Personal Guide to Real Life Weight Management says, "when you make muscles stronger, they burn more calories. That means that for each pound of muscle you build with strength excercises, you burn 20 to 30 calories a day from your resting energy output or about 7,300 calories a year. You can strength train by using machines and free weights such as barbells.
(8) Follow the Pyramid.
The American Diatetic Association recommends a food guide pyramid that serves as a general list of healthful foods that must be eaten daily. The pyramid has four levels. The top of the pyramid is the smallest part , represents fats, oils and sweets. This group includes salad dressings, butter, ice cream, softdrinks, candies and desserts and foods that has very little nutritional value and can make your calories add up to.
At level two of the pyramid are the milk, yogurt, cheese group, meat, poultry, fish, dry beans, eggs and nuts. These foods provide you with protein, calcium, iron and zinc.. ADA recommends two to three servings daily of this group.
The third level represents the vegetable and fruit groups, which are good sources of vitamins, minerals and fiber. ADA recommends three to five servings daily of this group.
At the base of the pyramid are the bread, cereal, rice and pasta. ADA recommends 6 to 11 servings of this group. These foods are source of fiber, carbohydrates, vitamins and minerals
(9) Stop taking the following food.
ALCOHOL : a 12-ounce can or bottle of beer contains 150 calories. An
Alcoholic beverage can add 100 to 200 calories to your meal.
Alcohol is stored in the liver as fat.
COCONUT : An ounce of raw coconut contains 100 calories, around 77%
Of which is saturated fat.
CHOCOLATE, CANDY, COOKIES :
They are full of simple carbohydrates, which means they are
High in sugar and fats. The main fat in chocolate is cocoa
butter which is approximately 60% saturated fat.
WHOLE MILK : SWITCH TO SKIM MILK
Whole milk has high content of fat.
SUGAR : Softdrinks has very high sugar content.
MARGARINES : Contain hydrogenated vegetable oils.
This article is an excerpt from the book : EAT MORE, LOSE MORE.
hope this helps!!!
Fiance needs to lose weight for air force?
Q. Right now I live in Tennessee and he is in Virginia. He lived with his mom in TN until she started getting a divorce from his step dad, and she kicked my fiance out. Now he has to live with his aunt in VA. His mom called the divorce off, but thinks that if he comes back to the house he will ruin their "family happiness". His family is really really messed up.
Anyways, he has no other options that joining the military. He has no money for college and there isn't even a community college near him. I would love to be able to work out with him and cook healthy foods and stuff, but I only get to see him every other weekend. He is about 90 pounds over the weight limit, and his resources are limited. His aunt doesn't really buy healthy things, and he lives on the top of a mountain, so there isn't a gym. His only way to exercise it to walk or run.
What other alternatives can he use to lose weight so he can get into the air force and get on his own two feet?
Thanks.
Anyways, he has no other options that joining the military. He has no money for college and there isn't even a community college near him. I would love to be able to work out with him and cook healthy foods and stuff, but I only get to see him every other weekend. He is about 90 pounds over the weight limit, and his resources are limited. His aunt doesn't really buy healthy things, and he lives on the top of a mountain, so there isn't a gym. His only way to exercise it to walk or run.
What other alternatives can he use to lose weight so he can get into the air force and get on his own two feet?
Thanks.
A. 1. Eat about 6 small complete meals throughout the day (fish, almonds, walnuts, and lean proteins in general, plenty of raw fruits and vegetables, and complex multigrain carbohydrates) spaced out about every 2-3 hours. Consume between 1500-2500 calories a day. DO NOT BINGE EAT!
2. Be as active as you can; nothing to do for 10 minutes? Knockout 10 elevated push-ups.
3. Eat some spicy foods; take a decent amount of vitamin C, and drink between a half-gallon and a whole gallon of WATER a day.
4. No more soda. Ever.
5. If you do drink coffee, drink it black.
6. Do at least 35 minutes of cardio straight at least once a day, at least three times a week, more if you are not trying to put on muscle.
7. Do a large amount of full body exercises whenever possible (Jumping Jacks, Pull-ups, Chin ups, dips, squats, hanging leg raises, hanging knee raises, back raises, glute ham raises, burpees)
8. Get at least 6 hours of sleep a night, but no more then 9.
9. Avoid anything deep-fried, white bread, sprinkles, and any refined sugar.
Try this workout program:
Workout A:
Pull ups 3 sets of 6
Push ups 3 sets of 8
Dips 3 sets of 8
Hanging leg raises 3 sets of 8
Back raises 3 sets of 8
30-45 minutes of cardio
Workout B:
Chin ups 3 sets of 6
Sit ups 3 sets of 8
Free squats 3 sets of 8
Hanging knee raises 3 sets of 8
Back raises 3 sets of 8
30-45 minutes of cardio
Workout C:
Pull ups 3 sets of 6
Flutter kicks 3 sets of 8 (every time your left foot comes down, thatâs a rep)
Dips 3 sets of 8
Hanging knee raise crossovers 3 sets of 8
Back raises 3 sets of 8
30-45 minutes of cardio
Try and add 1 rep a week. And make sure youâre eating enough to give yourself the energy you need.
You can find more good info at http://www.crossfit.com and http://www.bodyrock.tv
2. Be as active as you can; nothing to do for 10 minutes? Knockout 10 elevated push-ups.
3. Eat some spicy foods; take a decent amount of vitamin C, and drink between a half-gallon and a whole gallon of WATER a day.
4. No more soda. Ever.
5. If you do drink coffee, drink it black.
6. Do at least 35 minutes of cardio straight at least once a day, at least three times a week, more if you are not trying to put on muscle.
7. Do a large amount of full body exercises whenever possible (Jumping Jacks, Pull-ups, Chin ups, dips, squats, hanging leg raises, hanging knee raises, back raises, glute ham raises, burpees)
8. Get at least 6 hours of sleep a night, but no more then 9.
9. Avoid anything deep-fried, white bread, sprinkles, and any refined sugar.
Try this workout program:
Workout A:
Pull ups 3 sets of 6
Push ups 3 sets of 8
Dips 3 sets of 8
Hanging leg raises 3 sets of 8
Back raises 3 sets of 8
30-45 minutes of cardio
Workout B:
Chin ups 3 sets of 6
Sit ups 3 sets of 8
Free squats 3 sets of 8
Hanging knee raises 3 sets of 8
Back raises 3 sets of 8
30-45 minutes of cardio
Workout C:
Pull ups 3 sets of 6
Flutter kicks 3 sets of 8 (every time your left foot comes down, thatâs a rep)
Dips 3 sets of 8
Hanging knee raise crossovers 3 sets of 8
Back raises 3 sets of 8
30-45 minutes of cardio
Try and add 1 rep a week. And make sure youâre eating enough to give yourself the energy you need.
You can find more good info at http://www.crossfit.com and http://www.bodyrock.tv
Is it normal to feel this way at 15?
Q. So about 2 years ago I had a house fire and my family wasn't insured. I had to move schools, move houses, etc. I've got barely any furniture, I've drifted away from my friends, and to top all that off we got an eviction notice and we're meant to be out of this house before Christmas. Just perfect, hey?
My Mom's health has deteriorated to the point where I question if my life can be this bad? She had a blood clot and went to get it removed but the stupid f*cking doctor's intern penetrated her main artery and she had to get her leg amputated.
Since March she HAS NOT healed at all. She's had 3 other amputations, because it just keeps on getting infected and not healing, she's even had wet gangrene. She can't sleep at night, I see her in agonizing pain every minute of the day, and nothing gets better.
To top all of that off, I've got no friends...I'm obese, I've been on diets and whatever, but I always end up messing that up too...I never eat at school, I go the whole day without eating because I'm scared I'm going to be teased, and when I get home I binge. Really badly. I've been doing this for 2-3 years everyday..
I'm really shy and quiet; I don't really expect people to pay attention but even people I don't really know point out my quietness... whenever I'm at school and I get laughed at or patronized or teased, I think about going on a rampage...
I've been researching Columbine and Virginia Tech Massacre for a year and a half, I'm going to be honest not one day has passed where I don't think about it...
What do I do? I always think about suicide I'm just at the end .. WHAT DO I DO!!!!!!!!!
My Mom's health has deteriorated to the point where I question if my life can be this bad? She had a blood clot and went to get it removed but the stupid f*cking doctor's intern penetrated her main artery and she had to get her leg amputated.
Since March she HAS NOT healed at all. She's had 3 other amputations, because it just keeps on getting infected and not healing, she's even had wet gangrene. She can't sleep at night, I see her in agonizing pain every minute of the day, and nothing gets better.
To top all of that off, I've got no friends...I'm obese, I've been on diets and whatever, but I always end up messing that up too...I never eat at school, I go the whole day without eating because I'm scared I'm going to be teased, and when I get home I binge. Really badly. I've been doing this for 2-3 years everyday..
I'm really shy and quiet; I don't really expect people to pay attention but even people I don't really know point out my quietness... whenever I'm at school and I get laughed at or patronized or teased, I think about going on a rampage...
I've been researching Columbine and Virginia Tech Massacre for a year and a half, I'm going to be honest not one day has passed where I don't think about it...
What do I do? I always think about suicide I'm just at the end .. WHAT DO I DO!!!!!!!!!
A. Killing yourself is not an option. This is a rough time right now for you and you just have to keep working hard to fight past the struggles.
Life sucks sometimes but the best thing to do is find the positive in everything. I know this is extremely difficult when you don't feel that way but just keep doing that and it will help.
I am quiet and I always will be to an extent. And people point that out to me but I tell them that is not a bad thing and that when you really get to know me you will see I am not that way. It is not a bad thing to be quiet no matter what people say.
I like to find healthy ways to deal with stress. Try finding some positive quotes and keep them visible. Try doing meditation with calming music and relaxing scents and atmospheres. Take 30 minutes to go for a walk. I know exercising can be frustrating but walks are beneficial and can be calming. Exercising increases endorphins which gives that happy feeling.
If you can't afford to see a psychologist go to your school counselor. That is why they are there. Nobody has to know that you are going but you need to do that for you. I went to counseling and it was hard but the best thing for me.
Life sucks sometimes but the best thing to do is find the positive in everything. I know this is extremely difficult when you don't feel that way but just keep doing that and it will help.
I am quiet and I always will be to an extent. And people point that out to me but I tell them that is not a bad thing and that when you really get to know me you will see I am not that way. It is not a bad thing to be quiet no matter what people say.
I like to find healthy ways to deal with stress. Try finding some positive quotes and keep them visible. Try doing meditation with calming music and relaxing scents and atmospheres. Take 30 minutes to go for a walk. I know exercising can be frustrating but walks are beneficial and can be calming. Exercising increases endorphins which gives that happy feeling.
If you can't afford to see a psychologist go to your school counselor. That is why they are there. Nobody has to know that you are going but you need to do that for you. I went to counseling and it was hard but the best thing for me.
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