Fat Loss Tips.

debrock1:

I totally understand exactly where you are at cause I have been there. After my second child I had enough and was determined to get into shape. I hired a Personal Trainer for motivation and learnt so much. Here is the plan i followed good luck, you can do this cause I know it can be done.
If you want to do this it is for life so you need to totally change your way of eating and exercising. This is not a diet rather than a healthy eating plan for life. So no more talking diet cause it means time limit.
Here are the golden rules:
Initially cut down to 1200 (women) – 1500 (men) calories.
Exercise 6 times per week for 1 hours a day. Do three weight sessions and three cardio sessions. No gym involved if you don’t have the access.
Don’t eat carbs after 4pm, never eat carbs within 2 hours of exercise or within 1 hour of exercise.
Drink 3 litres of water per day. You can have a green tea at the end of the day.
Limit your fruit in take to 2 pieces per day.
Never eat dinner after 6pm.
Adopt of low GI eating plan this is sustainable for life!
Make low fat dairy choices
Follow this menu plan as a suggestion:
Breakfast 7am – 1 cup hot water w lemon
20 minutes later have a bowel of oats w water (no honey) OR
fruit salad w low GI soy yogurt
Snack 10am – pear or apple (both low GI)
Lunch 12.30pm – muligrain sandwich w 50g tuna & salad (no butter)
Snack 3pm – low GI yogurt OR skim berry smoothie (no honey or banana) plenty of ice, 1/2 cup skim milk & 1/4 cup yogurt
Dinner 5.30pm – 120g grilled lean meat/fish/prawns/tofu patties (not fried) w spinach salad & mixed vegies (no whites, carbs) OR 3 egg white/soy omlette with ham, cheese and tomato
Snack – 1 scoop of low cal low fat ice cream (if hungry)
Exercise is must be intense. Refer to http://www.bodybuilding.com for your weights routine. Never do weights two consecutive days have a cardio day in between.
Cardio needs to include running, go hard up stair wells and cycling. If you have access to a gym include boxing and spin classes as well. You get the most benefits from exercise when your body is totally fatigued and this is when you see changes.
To maintain you can increase calories to 1500 (women) – 1800 (men) and reduce exercise sessions to 3-4 times per week. If weight creeps up again due to holiday period etc.. go back to 1200 (women) – 1500 (men) cal and 6 sessions again.
Good luck it worked for me it can work for anyone.

Black Mariah:

your body is fighting you?
i’d say use that to your advantage and start kickboxing yourself

cleanup:

WHEN I HAD MY FIRST BABY I GAINED 65 POUNDS. I NEVER DIETED I WALKED 5 MILES A DAY TO MY MOMS HOUSE WITH THE BABY IN HIS STROLLER. IT TOOK ME 5 MONTHS BUT I LOST EVERY POUND. IF U DISGUST YOURSELF BY THINKING OF EACH EXTRA POUND YOU HAVE ON YOU AS A ONE POUND TUB OF BUTTER SOMEWHERE ON YOUR BODY YOU SHOULD HAVE GROSSED YOURSELF OUT ENOUGH TO SLOW DOWN ON THE JUNK FOOD AND ALWAYS LEAVE SOMETHING ON YOUR PLATE, IN OTHER WORDS EAT UNTIL YOU ARE SATISFIED AND NO MORE. YOU MIGHT TRY MORE NUTRITIOUS FOODS ALSO.

Robert F:

I suggest cutting your carb intake. Carbs are sugars which will be stored by the body for use later on. Which is probably where you are right now. First cut carb intake to stop the storing of it. Some carbs is ok, just not as much as you are normally intaking. Second, protiens burn right away. So meats and other protien sources. Third is important but difficult some times. At this point you will have to reprogram your metabalism. Which means keep up with steps one and two until your metabalism is reprogrammed. There are some things you can do to help this along. Raising your heart rate which will move your blood faster which in turn will burn energy faster. Ex – jogging, arobics, or just about anything that requires extended body movement. Another way is Niacin. I personally don’t like it in pill form. Niacin will naturally increase your heart rate. It is also prescribed for people with high trigliceride levels (which is a form of sugar, like normal sugar x3). Niacin can be found in peppers. The hotter the pepper the more niacin it has. This is why if you watch someone eating very hot peppers there face becomes flush and they begin to swet. Signs of the Niacin kicking in. If you are not use to hot peppers, try cooking with a very small amount of them at first. Jalapenos are a good start. Some can be pretty hot but can be cut way down when mixed with food. Fourth you will need to wake up your existing muscles. Naturally the more active they are the more energy they will need. For example. Do you know someone that seems to be able to eat anything and not gain an ounce? It is due to a high metabalism and that there body needs more energy for their muscles.
Most important is stick with it. You may not see results right away, but with in a month you will witness the start of a difference which could change you for the rest of your life.
P.S. It is actually more difficult to gain weight than lose it.

oilman11:

the slim fast diet won’t teach you how to change your eating habits. Try a program that will teach you how to eat healthy food, something you will be able to live with for the long haul. South Beach diet worked great for me and I have lots of energy

Sunflowe:

You already know how to lose weight. You know that if you eat less and exercise more eventually you’ll see the pounds come off. What’s getting in your way? Why do you usually regain the weight you lost? The answer to all these questions is the same “Emotional Eating.” Simply defined, emotional eating means you eat to satisfy emotional hunger; it means you use food for comfort or as a way to cope with life; and it means you eat for reasons other than what your body needs. Whenever you reach for a boredom-breaking snack despite your commitment, or whenever you eat to quell anxiety, that’s emotional eating. Whenever you binge after a fight, or double up on portions because your day turned sour, that’s emotional eating. Whenever you feel that sharp craving for your favorite food, that’s emotional eating. When we eat during these times while on a diet, we believe the diet doesn’t work or that we lack self control and then look for the quickest way to lose weight (fasting/diet pills, ect) after eating all we can since we already messed the diet day up. Read the information below but remember that emotional eating plays a big part in why we don’t continue dieting and why we regain lost weight and why we binge today and start a new diet tomorrow. Best of Luck.
Every year Americans invest billions of dollars in weight loss diets and gimmicks, many of which yield few results. However, the lure of quick, easy weight loss is hard to resist. Despite ineffective tools, most hopeful consumers are willing to give the next weight loss fad a chance. If you’re planning to start a new diet, it is important to remember the following information.
Food-specific diets: Have you ever tried the cabbage diet or the fruit-only diet? These are just a couple of examples of diets that promote one “specific” food that causes weight loss. No matter how much you think you’ll enjoy ice cream at every meal, inevitably you will get bored with eating the same food repeatedly. As a result, you’ll eat less food than needed to maintain your weight. This type of diet will not teach you healthier eating habits or provide a balance of nutrients, and consequently is not effective for long-term weight loss.
High-protein, low-carbohydrate diets: One of the most recent trends in dieting, these diets are based on the concept that carbohydrates are “bad” and that everyone has some degree of insulin resistance, resulting in poor carbohydrate metabolism. Many proponents of these diets suggest that including carbohydrates in your diet will cause weight gain. The reality, though, is that eating more calories (whether as carbohydrate, fats, or protein) than you burn will cause weight gain.
High-fiber, low-calorie diets: Fiber-rich foods play an important role in a healthy diet. They are a helpful ingredient of weight loss efforts because they provide bulk to the diet, which helps you feel fuller sooner. Be careful, though: if you plan to increase the fiber in your diet, be sure to increase your fluid intake at the same time or you may experience cramping, bloating, and constipation. High-fiber diets will help with weight loss only if you restrict calories in conjunction with addition of extra grains, fruits and vegetables.
Liquid diets: Consumers face a couple of different liquid diet options. Your local grocery store and pharmacy sell over-the-counter liquid meal replacements, which can be expensive and frequently add extra calories to daily consumption if not managed carefully. On the other hand are liquid diets that require medical supervision. These diets are usually very low in calories and may result in metabolic abnormalities if dieters are not carefully monitored. Neither type of liquid diet should be used for long-term weight loss unless monitored by a health care professional. Radically changing your caloric intake in this way will not result in long-term behavior modification and healthy eating patterns.
Fasting: As a way to cleanse the body or jump-start a weight-loss program, fasting has been recommended for years. However, all that fasting really does is deprive your body of nutrients and decrease your energy, leaving you feeling weak and lightheaded. If the right nutrients are not available for your cells to use as energy, your liver will convert fat stores to ketones for use as energy (ketosis). Long-term ketosis can be harmful to your health.
No fad diet or gimmick will work magic for safe and effective weight loss. The following are some suggestions for ensuring a long-term healthy eating plan and getting your weight loss efforts off to an encouraging start:
Eat a variety of foods. Remember, a balanced diet will ensure that you get all necessary nutrients.
Get some physical activity every day. Calories in must be less than calories out to ensure successful weight loss. To keep “calories out” at a healthful level, make you get at least 30 minutes of physical activity every day.
Include sources of fiber in your diet. They will add bulk and give you a feeling of fullness.
Choose a diet low in fats, saturated fats, and cholesterol. You do need to consume some fat for good health. Aim for no more than 30 percent of your total calories as fat calories, of which no more than 10 percent should be saturated fat calories.
Choose foods moderate in sugars. Foods that are high in simple sugars usually offer little nutritional value and will add unwanted calories.
Choose foods moderate in salt and sodium. Remember that salt has been added to many foods during preparation or processing, so it’s not necessary to add extra salt at the table.

WiserAng:

One thing I have figured out really fast is that you can diet and exercise all you want, but if your anxiety or stress is through the roof, the weight will not come off. There is a psychological aspect to it.
You can always try doing Weight Watchers Flex Point system on your own if you want. You buy the books on ebay (Dining Out Guide and Complete Food Guide) and you do it. You can eat any food you want, just a limited portion.
Here is the best website ever for people on Weight Watchers. It has EVERYTHING you will need to know and really awesome message boards. http://www.dottisweightlosszone.com/...
Weight Ranges
The first column is your height in feet and inches. The second column is the MINIMUM for all adults. The third column is the recommended upper target for adults ages 17-25. The fourth column is the recommended upper target for adults ages 25-45. The fifth column is the MAXIMUM for adults over 45.
4’9” 92 106 111 115
4’10” 95 110 115 119
4’11” 99 114 119 124
5’0” 102 118 123 128
5’1” 106 121 127 132
5’2” 109 125 131 136
5’3” 113 130 135 141
5’4” 116 134 140 145
5’5” 120 138 144 150
5’6” 124 142 148 155
5’7” 127 147 153 159
5’8” 131 151 158 164
5’9” 135 155 162 169
5’10” 139 160 167 174
5’11” 143 165 172 179
6’0” 147 169 177 184
6’1” 151 174 182 189
6’2” 155 179 187 194
6’3” 160 184 192 200
6’4” 164 189 197 205
6’5” 184 194 202 210
POINTS Target
This chart is NOT for growing teens or nursing women. Growing teens, females under 16 and males under 19, should add 2 points to the target shown. Nursing woman should add 10 points to the target show. Everyone should consult a doctor before beginning or modifying any weight loss program.
The first column is your weight right now. The second column is your POINTS Target. Your POINTS Target is the minimum numbers of points you should each every single day.
000 – 149 20
150 – 174 22
175 – 199 24
200 – 224 26
225 – 249 28
250 – 274 30
275 – 299 31
300 – 324 32
325 – 349 33
350 – 999 34
The best way to figure how many points are in the food you are eating is to use your POINTSFinder. If you don’t have it handy, you can use a calculator with the following formula. POINTS = [Calories/50] – [grams of fiber*/5] + [grams of fat/12] *note that the grams of fiber are capped at 4 grams per serving.
Activity Points
In addition to eating your Target points each day, you may choose to earn and optionally eat Activity points. Activity points earned must be used on the same day they are earned, if they are used at all. Activity points are fully described on, and can be calculated with, your POINTSbooster. If you don’t have it handy, you can use a calculator and the following formulas.
Activity points for light intensity = [your weight] x [minutes] x 0.00023
Activity points for moderate intensity = [your weight] x [minutes] x 0.00033
Activity points for high intensity = [your weight] x [minutes] x 0.00081
Light intensity is described as being able to talk and sing, with regular breathing and no sweating. Examples of light intensity activities are leisurely walking or biking. Moderate intensity is described as being able to talk but not sing, with deep breathing and sweating after 10 minutes. Examples of moderate intensity activities are brisk walking or brisk biking. High intensity is described as being able to only talk briefly, with rapid deep breathing and sweating after 3-5 minutes. Examples of high intensity activities are running or competitive cycling.
FlexPoints
In addition to eating all of your Target Points each day and optionally eating some or all of your Activity Points each day, you’ll begin each week with 35 FlexPoints. Use them any way you please. Don’t use them at all, use some, divide them evenly over the week, or spend them all on a weekend splurge. Once the week is up, they’re gone. Keep track of them in your QuikTrak System.

sugars_t:

look at my company info link on my page.

Kimberly B:

i have no idea

almond:

Do weight training 3-4 times a week. Weight training should be alternated: one day weights and the next day cardio. Don’t do weight training consecutively as your muscles need a day to recover. More muscle mass = faster metabolism. And tone muscles make for a healthy body.
You don’t need a trainer or a gym membership for weight training. Get yourself a DVD on strength training and weights at your local Target – that’s all you need to start.
Watch what you drink. People often don’t count the calories in their Starbucks coffee, juices and sodas, but these add up! Drink low fat milk and green tea. Don’t starve yourself! If you starve yourself your body will CONSERVE fat rather than letting the fat go. Remember that body does not think of diets, it protects you from starvation – it’s basic biological functioning.
check out the DIET BLOG for very good info / news on nutrition. Good luck.http://www.diet-blog.com