i will like to lose weight but i do not now how to?
i am fat on my timmy and my legs
- 1 decade agoFavorite Answer
Let's start by clarifying a couple of things:
1. weight is not the best indicator of your health (because muscle weighs more than fat, two people of the same height can weigh the same and be drastically different in terms of health).
2. Body fat percentage is a true indicator.
3. Fat is burned by reducing overall caloric value.
4. If you burn more than you consume, you will lose fat (lower body fat percentage)
5. If you exercise and strength train, you can burn more calories and replace fat with muscle which will allow you to burn calories even when you rest.
6. You cannot "spot reduce", that is losing fat on particular parts of the body. This is because is fat is gained and lost across the body as a whole. It's up to your metabolism to determine where it comes of fastest. Cardiovascular exercise is key to losing fat across the body.
If you are trying to lower your body fat percentage there are literally hundreds of ideas out there. In my opinion, the best way, which has been proven time and time again, is a two part method: Eat right and exercise. First, exercise is a no-brainer. You have to burn more calories than you take in for exercise to be considered exercise. How you do it is worth another answer all to itself. So, that brings us to the Eating Right part. If you understand how your body works, you've got a head start on the world. Food is fuel for the body. Once you've accepted that concept as more important than the idea that food is entertainment, then the rest will be relatively easy. If you are American, and I assume you are, the Nutrition Facts label that you find on all foods bought in the U.S. are the next thing you need to understand. Go grab something from your kitchen (i.e. jar of peanut butter or a bag of chips...anything with a nutrition label). OK, yeah you need vitamins and minerals and all that. But focus on these three items: FAT, PROTEIN, and CARBOHYDRATES.
Let's take these one at a time:
FAT is basically divided into good fats and bad fats. The body needs good fats (mono- and poly-unsaturateds). You'll find these in stuff like olives and avocados where the bad fat is minimal if not nonexistent. The bad fats are your saturated and trans fats that you'll find in meats and oils. If you are trying to lose weight, keep these to an absolute minimum. My suggestion (based on a 1500-2000 calorie diet) is to limit yourself to no more than 15g of saturated fat per day. This is hard to do if you're used to eating fast food. It's also hard to do if you drink whole milk, eat cheese (even the 2% variety), and eat fried foods. All of these are high in bad fats. The good news is that you can substitute your diet to eat the very things you like to eat but with better ingredients. If you eat cheese, buy fat free. If you drink milk, buy skim. Slowly take yourself down from whole milk or 2% to 1% before going skim/fat free if the transition is too radical to do all at once. If you eat a lot of ground beef, use the extra lean variety (96% fat free/4% fat), or substitute lean ground turkey instead. Do whatever you have to do to get the bad fat grams down to less than 15 per day.
PROTEIN: The building block of nutrition (aside from your vitamins and minerals) is protein. You need it strengthen your muscles and it will be essential with your exercise routine. Without protein, you can't build muscle tone or lean body mass. And guess what? Just having lean body mass (muscles) allows your body to burn more calories even when you are sleeping. Therefore, you are able to lose weight (bad weight, that is) just by sleeping. But, you have to exercise!! Don't forget that. You can find foods that are high in protein but also high in saturated fat, so be careful. Stick to poultry (chicken, turkey), fish (tuna is a great source), and beans. Don't fry your meats because if you do, you just added a bunch of bad fat to your otherwise healthy protein filled meal. Instead, grill, broil, or bake. You can do this! Don't forget to exercise to exponentially reap the rewards of consuming protein.
CARBS. In my opinion, the no-carb diet is crap, because you need carbs for energy, especially because you are exercising! That's right, you can't forget you are supposed to be exercising. The trick is choosing the good carbs. You'll see on your nutrition label Total Carbohydrates and Sugars. Sugars should be kept to a minimum and should be avoided within hours of going to sleep. The calories associated with them get stored (for energy) but are not easily burned when it comes time to burn them. Therefore, it's harder to lose the weight associated with them. That's why it's not good to eat lots of candy, cookies, and ice cream that have a lot of sugar. The other kinds of carbs (complex carbohydrates) are essential. You can get these from grains and potatoes. Good stuff!!
Now that you have a brief understanding of these three nutrition components, time to get to it. Not as easy as it sounds? That's because, you're human. If you treat your body right (and I mean very right, by limiting your saturated and trans fats, limiting your sugar carbs, and eating plenty of protein), then you deserve a day when you can eat whatever you want. The body has cravings and you should be able to fulfill these cravings IF you can stand to wait until the end of the week. I call this one day of decadence your cheat day. After 12 weeks of exercising and eating right in this manner, you'll get to the point where you don't even crave the bad stuff anymore.
For more on this method, I encourage you to check out www.bodyforlife.com. The principals I wrote about are spelled out in greater detail there. Consult your doctor before drastically changing any diet or exercise routine. Good luck!
- Anonymous1 decade ago
Diet, Diet, Diet. What you eat is the most important. Cardio is a good second. Cut out the sugar. Fruit is ok, but not candy bars and cookies and cake. Cut overly greasy stuff like potatoe chips and pizza and wings. Some fat like on sausage and stuff is ok, but not anything deep fried. Dont eat past 8pm(except fruit) as your metabolism has slowed down by this point and the food will just sit there and turn to fat overnight. Do not have a cheat day for goodies. How much do you want to lose the weight? Stay away from fast food. Your better off cooking for yourself instead of restaurant eating. A handful of nuts are a good way to keep your stomach satisfied. Eat them in moderation though. Now to speed up the process do cardio. Optimal fat burning time for a run is 30 minutes. More is better but minimum 30 minutes (work your way up to it if you need to. Do this 3 times a week. If you cannot run do an eliptical machine but you will need a longer workout (45 minutes) as it is not as good as running. The worse you eat the more cardio you will need. Once again. Diet Diet Diet. It wont be easy. How bad do you want to lose the weight?
- JustMeLv 61 decade ago
You might want to check into the newly developed all natural Cinch Inch Loss Plan which is powered by leucine which helps you to keep the muscle you have and lose weight and inches. On most diets, you lose muscle as well as fat. When you lose muscle you lose some of your body's ability to burn fat and your metabolism drops. The scientists that helped develop this plan actually figured out a way that literally targets the areas of your body where you need to lose weight.
I've been on the plan for a week now and lost 3 lbs. and 3 inches off my waist and 1 1/2 inches off my hips.
Hope this is useful and feel free to contact me if interested in the website.
- 1 decade ago
I found a great way to lose weight fast and keep it off. I do body cleansing. I lost 13 pounds in 9 days and then 28 pounds in less than a month. Cleansing will help the body get rid of toxins. Toxins come from a lot of things like fast food, pollution, food additives and preservatives etc. The toxins get stored in the fat in our body. To shrink the fat, we have to get rid of the toxins by cleansing. This made sense to me and I decided to try a cleanse program and it worked. The weight came off fast and this kept me motivated to keep going, not like other diets where the weight loss it too slow. To learn more call the toll free number 1-877-587-4647 or check out the website. Cleansing was good for me. Good luck whatever you decide to do!
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- honeyLv 41 decade ago
Just reduce your caloric intake and exercise more; for your tummy a very easy exercise that doesn't require any equipment, gyms etc is to lay on a mat with your arms to your sides; raise your legs up together and lower them slowly to the floor but do not touch your feet to the floor. As for your legs-running or try doing lunges. Lots of luck to you and Merry Christmas!
- Anonymous1 decade ago
That book has the information you are looking for. Buy it. Read it. Then follow the simple directions.
Losing weight is not really complicated. The biggest problem is all the misinformation, fad diets and other exploitative crap out there that is designed to make money off you while keeping you fat.
In a nutshell, this is the correct method (as in no other method works):
1. Drink only water - an entire book could be written about how anything and everything you drink instead of water makes you fat. It's a really complicated subject that boils down to one simple fact. Drink only water. It's simple. Direct. And extremely important. This is the first step to losing weight. If you refuse this step, your efforts will probably fail, for various reasons.
2. You are no longer allowed to eat refined/processed foods. Equally complex in reasons and only slightly less simple in execution than the above. Suffice it to say that anything processed....flour, sugar, vegetable oil, anything that comes in a box, wrapper, or container (including all health foods and all diet foods, including zero calorie foods), all junk food, all fast food, definitely anything dessertish, all ice cream, all cakes, candy, pudding, pies....ALL OF IT.....is now forbidden. These foods are designed to make your diet similar to doing drugs. Instead of eating what you like, you eat what you are addicted to....and lots of it so as to put as much money as possible into some ******'s pocket. If you refuse this step, you will fail. Just like a crack addict who only "smokes occassionally" will fail to get himself off drugs. And for very similar reasons.
3. Don't skip meals. Skipping meals activates a VERY powerful survival mechanism in your body. It will force you to binge. Indulged in too often, it will give you an eating disorder (probably bulimia). For the same reason, every meal has to have protein, carbohydrate and fat in it. Failure to do this will also cause binging, and for similar reasons. This is not a problem if you are eating what you are supposed to be eating.
4. What you are supposed to be eating. High bulk. Low calorie. High nutrition foods. Mostly, this is raw/freshly cooked vegetables and lean meats. No grains. No rice. Definitely no pasta or other refined crap like that. We aren't designed biologically to tolerate grains and almost all grains are high in calories, low in bulk and near zero nutrients. Skip them. Even whole grains are a weak link in your diet. And almost nobody likes the way they taste. If you foolishly eat limited amounts of "whole grains", you will quickly get tired of them, switched to refined grains (probably white rice) and then everything will fall apart from there. No grains.
5. You can basically eat as much as you want within reason as long as you stick to these foods. The GI diet calls them green light foods. This permanent lifestyle change will quickly cause your weight to move to a healthy level. Expect to lost 1 to 2 pounds a week (more if you are really fat and have a really messed up diet that got you that way). This will continue until you hit a healthy, athletic weight that anyone would be happy with. It will stay that way as long as you continue to eat normal like this.
Being fat is not normal. It's basically caused by not eating normally. So, eat normally and this condition goes away.
It really is as simple as that.
- 1 decade ago
low carb diet, drink lots of fluids, and exercise focusing the areas you want to reduce.
Because you are doing exercise you might get a little hungrier than usual... you can snack pinapple or papaya(both are natural diuretics) .
- 1 decade ago
3 small meals and a snack in between a day ranging from 200-300 calories and 30-60 minutes of exercise
to tone up that tummy.. do crunches and sit-ups. dont push your self too much.. stop if you needed to stop///
- Nitin T F1 fanLv 51 decade ago
There is only one thing you can do. You must go jogging every morning at 6 o'clock for about half an hour. If you can, you mut also go to the gym. Do NOT reduce your diet.
- PatrickLv 51 decade ago
Eat right, exercise. It is that easy, a lot of work.