Diet help? lose weight (and keep weight) off as fast as possible (healthy)?
I'm 19 yrs old. 184 pounds (yikes) and 5'2
I'm on a diet now. Walking/speed walking/running for an hour on the treadmill.
Eat only low calories and low fat.
What else can I do to lose a lot of weight fast, and keep it off...
- Anonymous1 decade agoFavorite Answer
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.
- Anonymous1 decade ago
Well, losing weight fast and losing weight in a healthy way are on completely different ends of the weight loss spectrum. If you lose weight in a healthy manner and keep it off, it is a slow (but steady) process. If you lose weight quickly, chances are that you are either not eating enough, depriving your body of essential nutrients, exercising too much, or a combination of these.
1-2 pounds a week is a healthy weight loss goal.
Eat healthy foods (fruit, veggies, whole grains, and lean protein), keep exercising for at least 30 minutes a day, and stop eating when you are full. Also, stay hydrated and drink plenty of water. If you do all of these things, you should be fine. If you want info on healthy foods and caloric intake, go to mypyramid.gov. Great source of information.
- newbirth35Lv 51 decade ago
Keeping weight off means getting rid of the word "diet" and adding in the word "lifestyle." It's not temporary. It's forever and needs to be something you can maintain.
Low-fat is fine, but make sure that you don't add calories in the form of carbohydrates. Eat plenty of lean protein - lean meat (beef, turkey, chicken, buffalo, etc.), fish (tilapia, tuna, salmon, etc.), and low-carb dairy such as egg whites (or liquid eggs) and cottage cheese. Yogurt is also good but watch the sugar content. Most yogurt is high in carbs and low in protein. The exception is Greek yogurt which is very good. And don't forget to eat plenty of veggies! Make fruit a dessert.
The keys - focus on protein and veggies and make it a lifestyle.
Fast weight loss and healthy don't go together. Just keep up the exercise and eat healthy and you weight will come off. You didn't gain it overnight and it won't come off overnight either.Source(s): I lost 65 pounds the slow and healthy way and kept it off by making it a lifestyle.
- Anonymous1 decade ago
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- 1 decade ago
I dont think you should be taking the Alli...I think the healthiest way to lose weight is to diet and let it come off on its own without using diet pills because that is very unhealthy! It's good that you are exercising because you should be at least three/four times a week, thirty minutes per time. Also do strength training as well besides the aerobics. Things you can eat are...chicken, fish....low fat/fat free dairy products such as yogurts, cottage cheese, cheeses, etc. You should eat lots of veggies and fruits..they are very good for you and low in fat and calories. You should also still eat breads and whole grains but you should eat whole wheat because it has fiber and you still need whole grains in your diet. You just need to stop eating white breads, pastas..etc. if you are still eating those and eat whole wheat. You just need to limit yourself and eat them in small portions! Take care and hope the best..good luck and don't take alli no more....lose weight yourself and I know you want to do it fast but you have to just let it take its time because that is the best way to do it.
- tarheelsuncblueLv 41 decade ago
Make sure you write down what you eat and track calories. Try to stay under 1800. Keep doing cardio and drink lots of water. You seem to be doing all the right things. Be patient, you will lose it, don't expect to lose more than 1 or 2 pounds a week. Good luck.
- 1 decade ago
Haha, your question contradicts itself. However, my answer is that there is no quick way to lose weight healthily much less successfully maintaining it thereafter. Make sure that you can live with the diet you are living with now for the rest of your life. I would suggest eating a healthy, balanced diet of good fats, carbohydrates, and protein. Don't cut out fat completely since it is essential in the absorption of fat soluble nutrients. You can occasionally treat yourself to something not so healthy as well, just don't over do it.
- 1 decade ago
Expand your range of healthy choices to include a wide variety of delicious foods.
Make sure you fuel your body first thing in the morning to avoid hunger pangs later in the day. When you eat 5 times a day you will never feel hungry, make sure the total calories consumed are sensible and don't over eat in any of the meals learn portion size control!
Water also helps your body metabolize stored fat by helping the kidneys flush out waste
- 1 decade ago
keep it off is entirely up to you , if you keep doing what you do and eat what you eat u will maintain ur current body weight , to lose weight fast you need to exercise more and eat less , work out , weight lifting to creates muscle , muscle burns fat fast and even when u stand still doing nothing it will continue to burn as well , its not hard getting there , its maintaining that's a *****Source(s): was 245 now 173
- 1 decade ago
Low-fat is NOT the answer for losing weight. You need to eat keep things low carb. Eat the following daily:
- Lean meat
- Assorted nuts
- Non-calorie drinks (water, diet soda, black tea)
- Beans, legumes