Topic: What is the best way to lose weight?
May 20, 2019 / By Pahath-Moab Question:
My mom just started working out at the gym and she wants to lose weight. She's at 175 I think and she wants to lose 40 pounds I think. Should she go on the treadmill while working out with some weights or should she go to the zumba classes they have at the gym? There is a bunch of latin dancing and brazillian dancing at the gym in where they dance a lot. What would be the best way to lose weight?
Lindsay | 4 days ago
1 Dietary Balance and reading labels: watch what you eat, and expend more energy than you consume. It’s really that simple. This involves some calculation. The approximate normal daily caloric requirement for an average male who performs light activity is 2,200; for a female, it is 1,900.Do the math. Eat less and eat at least five meals a day. Your actual caloric requirement can differ depending on your height, weight, activity level and your body's metabolic rate.
2 Identify your exercise. No exercise was created equal. You might like running, so run. You might like jogging, so jog. You might like stationary bikes, so bike stationary. Find the one that works best for you. Don’t pick a routine that you don’t like and won’t stick with it for long.
3 Photos and Joining online support group : Take before and after photos. There’s no easier way to illustrate your progress. It’s essential that you not feel alone, and reaching out to friends (new or old) is typically a smart move. They know things that you couldn’t possibly know, and they’ve probably been “in your shoes” at some point in the past (or present). Share stories, laughter, tears, successes, and failures - share them. There are thousands of communities out there, so keep looking until you find one that fits you.
4 Water you waiting for If you’re not drinking enough water, your body will let you know. Thirst is an amazing sensation – quench it. If you’re not hydrated, your body won’t be working at peak levels. Most of your body happens to be water, by the way. If you’re worried about “water weight,” remember that you’re likely to retain more water when you’re not giving your body enough of it in the first place. I’m not going to dictate how many glasses you should drink, though – as that’s going to vary from person to person.
5 Zone out. There’s a reason why people exercise to their favorite music – listening to external stimulus takes your mind off of the physical activity. That’s the secret to making “exercise time” fly or situate yourself in front of a television or video games involving exercises.
6 Sleep it off. To be an efficient fat-burning machine, If you think that you’re doing yourself a favor by sleeping less, you’re mistaken. Give your body time to rest itself, both mentally and physically. Sleep is very, very important (if only for mental alertness for the following day). If you feel tired, that’s likely your body’s way of saying: “Shut your eyes, stupid!”
7 Be confident, motivated and disciplined. You need to believe in yourself! You need to always encourage yourself to achieve the goals that you have set. Learn to evaluate your efforts fairly and objectively. If you fail to achieve your target for the week, find out why is it so. After evaluating, look ahead to next week Be consistent and disciplined, and have self motivation. To lose weight effectively, you need to stick to your weight loss plan religiously so as to see results. When you have the thought of giving up, visualize how good you will look when you manage to slim down successfully.
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!!!
make an office snack box of your own so you re not tempted by your colleagues candy bowl fill it with small individually packaged portions of soy chips almonds and dried fruit
eating liquid based foods such as natural smoothies and low sodium soup can help you cut back on calories yet feel full
tell her to get in a dance class or excercise class because she would probably see a trainer in one of the classes that will let her know what type of excercises would help her
dont confuse thirst with hunger drink a glass of water when you feel hungry to see if thats what you re really craving