Topic: Weight loss! I need to lose 30lbs. Does exercises make you gain weight?
November 13, 2019 / By Cheri Question:
I started eating better and lost about 10lbs in one month. I then started exercising 30mins everyday and I gained the 10lbs back in two weeks! I was so discussed and a quit. It was very discouraging. What did I do wrong? What is the fastest and safest way to lose the weight?
Ash | 7 days ago
you might be consuming a solid weight gain diet with it . figure how many calories you need to consume a day to maintain your current weight .
Then subtract 300-500 calories a day from that to lose weight . AND KEEP EXERCISING . Let me know in two weeks then .
Without details of your diet I can only assume most of your weight loss was water weight, and when you started to diet you body started to retain more water. At its most basic weight loss is all down to your daily calorie intake. If you eat less calories then your body needs you will lose weight. In this regard exercise just means you can eat more food then you could without exercise. If you’ve no interest in exercise you just need to track your calories, and aim for between 500-1000 calories below your daily maintenance level.
You can track your calories, and calculate your daily calorie requirements on one of the following sites:
I’d strongly advise you do so to begin with as it’ll give you a greater understanding of how many calories different foods have. It might surprise you how many calories foods that people consider to be healthy and ideal for weight loss actually have. For example, 100g of uncooked pasta, which is about a handful, is around 250-350 calories.
These basic steps should be enough to get you started with your weight loss, but if you want to fine tune your diet a bit there’s more you can do. The main thing you can do is reduce the amount of carbohydrates in your diet. Carbohydrates are found in foods like pasta, bread, starchy vegetables, rice, sugar, and other foods that make up a big part of the modern diet.
The problem with carbohydrates is that when you eat them your body produces insulin, and insulin plays a major role in the production and storage of fat. If you combine fat and carbohydrates in a meal then you are providing the body with everything it needs to store as much fat as possible.
Ideally you should aim for your calories to come from 40% protein, 40% fat, and 20% carbohydrates. The level of fat might seem high, but you need to remember that dietary fat is not the same as the fat in your body. When you eat fat it’s broken down and used immediately to provide energy to the body, and only stored when you are either consuming a lot of carbohydrates, or eating more calories than your body needs. If you are on a diet this won’t be a problem.
The following is a list of high carbohydrate foods to avoid:
And here’s high protein food:
Next, exercise. You don’t need to exercise, but it’ll help you get fitter and improve your body shape. I’d recommend regular cardio exercise, such as jogging, or jumping rope, but high intensity stuff like Zumba will do as well, and if you enjoy it that’s even better.
I’d recommend 3 sessions of cardio exercise a week at a minimum, and if you are going to start jogging then I’d recommend the Couch to 5k plan, which is ideal for beginners :
If you want a great body shape you should aim to go to the gym 3 alternate days a week, and remember the key to build muscle is doing a few sets of a low number of reps at the highest weight you can manage. People who pick up tiny weights and lift them 250 times are basically doing very inefficient cardio exercise that doesn't do anything to build muscle. That's why people who are serious about building muscle laugh at people who say they do 1000 sit ups a day to build up their abs.
With weight lifting it depends whether or not you have access to a gym. If you do I suggest you follow a plan like Starting Strength, the wiki of which is full of very useful information : http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki
If you don't have gym access read Brain over Brawn, a free ebook, which contains lot's of useful information about dieting and weight loss : http://brainoverbrawn.com/get-the-book/
I highly recommend you read it regardless of your plans, as it will educate you on what is required to lose weight.
With a calorie controlled diet you’ll lose weight, with added cardio you’ll get fit, and with weight lifting you’ll look great, but how much you are prepared to do is up to you.
do your best to ensure you re not eating after 7 o clock at night you re more likely to make unhealthy choices and less likely to sleep as well after a late meal
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All the best
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