What else can I do to lose weight?
Topic: What else can I do to lose weight?
November 17, 2019 / By Sebastian Question:
I weigh 141 lbs and I'm trying to go down to 125 lbs. I go to the gym 6 days a week and I try to do at least 25 - 30 minutes on the elliptical or cardio (I burn around...I want to say at least 300 calories) and then I take a 50 minute cardio sculpt class. I also try to eat healthier (no junk food, no soda) but I do eat bread, something I can't give up..lol. What else can I do and not eat to lose weight? and any other tips???
Oh and how long would it take me to reach my goal?
Best Answers: What else can I do to lose weight?
Nehemiah | 5 days ago
I'm a fitness instructor and a vegan. You may have heard this before, but for every 3,500 calories you DO NOT burn, you gain a pound. That means if I eat 2,500 calories every day for the next 7 days, and every day I only burn 2,000 of them, I could gain a pound that week (because my body has stored up 3,500 calories that were transferred into fat when I did not burn off that energy). At the same time, to lose a pound in a week you would need to burn 500 more calories than you ate every day of that week (if I ate 2,000 calories every day but burned 2,500 every day as well, I'd lose a pound). To lose two pounds in a week, the healthy limit, burn 1000 more calories every day than you eat every day.
You say you cut out junk, but I would guess that you are still hooked on processed foods, which are so high in calories but so low in the things that keep you naturally full throughout the day. It's great that you've already cut out soda! You're well on your way! The issue with processed foods is that they are empty calories. I'm sure you've heard this before, but what it means is that machines and cooking processes have broken down that source of energy before your body ever got the chance, so that your body has to work less to digest it and you are hungry again faster. For example, take whole grains. You know they are good for you. Do you know why? Its in the name. "Whole" refers to the fact that the grain (rice, wheat, etc.) has not been processed and broken down into a refined grain, like most cereals, white breads, white rice.... If you eat brown rice, it takes your body more time to break that grain down. It stays in your body longer, makes your body burn more energy to digest it, and you stay fuller for longer. Not to mention you're getting far more nutrients than that instant white rice which has been zapped of anything good for you by the time it hits your plate. Whole grains have more fiber, which naturally makes you feel more full.
Cut out all of your processed meats and replace them with real, lean meats, or start eating fish or even beans instead for your protein. Cut out your processed snacks. If it looks nothing like what comes out of the ground or from the animal, you should avoid it as much as possible. Watch out for cheese. Watch out for things high in sugar, since carbs are actually a type of sugar.
It's not that bread is bad, its that the type of bread (and other carbs) you eat is likely bad.
Also a note on the elliptical--it allows you to work less than something like a treadmill because of the momentum of the machine. Just keep that in mind. Also you might want to add in some strength training. Switching it up a little bit might yield more results since you can plateau with the same routine over and over.
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Originally Answered: A list of foods and drinks that I can consume to lose lose weight and gain muscle?
According to several fitness pros, you should eat mostly carbs before workouts and mostly protein after.
Why? Carbs are used for energy. Protein is mostly used to repair your body's cells (example: to repair tissues that have been "broken down" from using weights.) Fats are used for several things: for satiety (keeping full longer), taste, and they help you to absorb certain vitamins. You will hear bodybuilders refer to these as "macro nutrients." It doesn't matter if you don't want to look like a body builder...it is only a matter of severity. You can just use their knowledge to get rid of your fat, not to bulk up. It takes a lot of effort to get "bulky" anyway.
So, how much do you need? Depends who you ask. Someone will always disagree with someone else on this, so that's why you need to search and also see what works best for you. I haven't found the "magic number" yet, but I do my best workouts (and feel my best) if I have COMPLEX carbs (not white flours or sugars, which are processed) 1-4 hours before. You should think about foods in "servings." If you eat 1-2 servings of carbs and 0.5-1 servings of protein (and vegetables too) before a workout that will probably do you good. Sometimes, simple sugars will sustain you (example: orange juice) before, but if you are working at a high intensity (which is often required to lose fat), you need to eat complex carbs, which will stay in your system longer. But they also need to be eaten at least an hour before so your body can have a head start at breaking them down before you work out. Remember, when you are exercising, your body uses the majority of your blood to work your heart and transfer oxygen and broken down carbs (glucose, aka energy) to muscles. When you're done exercising, your body goes back to metabolising your food. So be careful not to eat or drink too much, just a little to give you a little omph (energy!)
After your work out, you should have fast release protein with a fast release carb (simple carb). The best proteins are protein (isolate) powders or egg whites and the best carbs are simple carbs such as a cup of juice or chocolate milk. It is also a good idea to do this first thing in the morning after your body has been fasting (sleeping), but you can eat a few more carbs and add fat as well if you like.
To answer the first part of your question, Body-for-LIFE suggests you eat 6 small meals a day. These meals should include one serving of lean protein and one serving of complex carbohydrates. You should eat at least 3 servings of vegetables (I think 5+ would be better) and 1 serving of fat (omega 3's) such as 1 tbsp of natural peanut butter or flaxseed oil or 1 serving of salmon. It doesn't matter your gender because 1 serving is the size of the palm of your hand. Also, take a multivitamin and drink lots of water (2-4 liters per day). I'm only suggesting BFL as a guideline...the people who follow the program have amazing results! The program seems fairly balanced and healthy also.
The more you know the science, the better you can play around with your diet and lose weight easier by working with your body chemistry rather than working against and feeling defeated. You can do it!!!
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.
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One thing I like to do, is run down to the gym. That's cardio right there. When you get there, ask the someone on the staff for help with the machines. When they turn around to help with bench pressing or whatever, quickly saw one of your legs off. You can do this technique up to 2 times and lose about 20 lbs each time.
*EDIT* This technique should only take about 10 minutes to reach your goal.
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wow umm nothing now i would say just let time take effect or join a basketball, baseball, vollyball, ect team
dont listen to any1 who tells you to eat less because it is bad for the body.
not getting enough fod makes the stomach start eating itself, causing bloating and extra weight gain. i would alos like to loose weight and i am doing the same except i see a personal trainer twice a week and i play basketball
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Originally Answered: What's a great way to lose stomach fat fast? Or simply lose weight quickly?
jogging is an excellent exercise because it let you lose weight
evenly throughout your whole body. If you want to lose weight in
specific areas, you should target them with exercises. If they are
your problem areas, they will be very difficult to tone. You will have
to work double on them. The best approach is this:
1. Lower/control your daily calorie intake (control for normal
weight, lower for overweight).
2. Run/jog to lower your overall body fat percentage.
3. Target your problem areas with exercises.
an excellent exercise, you can do it in front of your TV: sit on a
stool, and put your toes under something (piece of heavy furniture,
for example). In your hands hold a little dumbbell. Please, make sure
that it is not very heavy, start with one kilo, for example, or you
will damage your back and spine! Slowly move the upper part of your
body back, until it's parallel with the ground. Stop for a second and
move it back to the sitting position. Repeat ten times. Every week add
to the number of repetitions. You will see the results in a week,
guaranteed! You will see or feel under the fat - if you have any - six
pack and muscles. Dumbbells do wonders. Much better than these
crunches - I came up to three hundreds and there was no results AT
ALL. With the dumbbells you will see it in a week.