How can I lose weight and tone my body more effectively?
Topic: How can I lose weight and tone my body more effectively?
November 13, 2019 / By Wayland Question:
I started working out recently, doing 30 minutes of cardio, then some weight lifting, mainly focusing on my arms (I live on the 4th floor in a dorm, and I walk everywhere, so my legs don't need it nearly as much as my arms). What can I do to tone my body as I lose the weight? I don't want to be skinny, only fit, and while weight loss is my key, I also don't want tons of flab once the fat is gone.
It's kind of hard to do that, I live in a dorm and I have to eat what they serve, or I don't at at all.
Best Answers: How can I lose weight and tone my body more effectively?
Saladin | 1 day ago
Healthy weight loss tips
* Take one pound at a time
Don’t get overwhelmed by how much weight you need to lose. Try to remember that "losing 15 pounds in two weeks" is nothing to celebrate. It is important to realize that the more quickly weight is lost, the more likely the loss is coming from water and muscle, not fat.
Since muscle tissue is critical in keeping our metabolism elevated, losing it actually leads to a decrease in the amount of calories we can each day without gaining weight.
Fat loss is best achieved when weight is lost slowly. Strive for a weight loss of no more than 3-4 pounds per week. One pound of weight is equivalent to 3500 calories.
* Set Reachable Goals
For instance, if you know you need to get more exercise, begin with a manageable goal of, say, walking 10 minutes a day that you know you can achieve. Then build your self-esteem by achieving the small goals you set yourself.
The same logic applies for losing weight.
* Stay off the scales
Don’t get discouraged when your progress seems to be slow according to your bathroom scales. They do not provide a true measure of what is going on with the body.
If exercise levels are adequate (5-7 days a week), you may be putting on muscle but losing fat, thus losing inches even if you are not losing pounds. It's always a good idea to do several body measurements to have a second objective way to monitor progress.
* Stay focused on being healthy, not thin
# Many people become more successful at long term weight loss when their motive changes from wanting to be thinner to wanting to be healthier. Change your mindset to think about selecting foods that will help your body's health rather than worrying about foods that will affect your body's weight. The Food Pyramid offers a basic outline of the types and amounts of food you should eat each day to give your body the nutrients it needs for optimal health.
* Fat Free?
We've known for some time that limiting high fat foods in the diet can be helpful with weight loss. That's because fats pack in 9 calories per gram compared to only 4 calories per gram from proteins or carbohydrates. To many, the message to limit fats implied an endorsement to eat unlimited amounts of fat-free products. Just to clarify, fat-free foods have calories too. In some cases fat-free foods have as many calories as their fat laden counterparts. If you eat more calories than your body uses, you will gain weight. Eating less fat will help you to lose weight. Eating less fat and replacing it with excessive amounts of fat-free products will not.
* Drink plenty of water
Drink eight glasses a day. Water is a natural appetite-suppressant. Nettle tea is a great weight-loss tea as it supports metabolism and has diuretic properties.
* Reward yourself
# Each time you reach a goal, such as losing 5 pounds, reward yourself with a gift or a massage.
* Seek help if you need it
# A big key in long term weight control comes from receiving encouragement and support from others. Find a friend to lose weight with or you can check to see if groups such as Weight Watchers, or eDiets offer programs and resources in your area by clicking the links. You may also wish to check with your local hospital to see if their registered dietician conducts group weight loss programs.
* Watch your portions
With the advent of "supersize" meals and increasingly huge portions at restaurants, our concept of normal serving sizes is a distant memory. Be mindful of the amounts of food you consume at a sitting. When necessary, divide your food in half and ask for a take home bag. It is all too easy to be a "plate cleaner" even when served enormous portions. Learn to pay attention to your hunger level and stop eating when you feel comfortably full, not stuffed.
* Eat your food slowly
Did you ever notice that thin people take an awfully long time to eat their food? Eating slowly is one method that can help take off pounds. That's because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in. The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat. So slow down, take smaller bites and enjoy your food.
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Originally Answered: Can you tell me about the biology behind burning fat, and how to effectively tone abs?
1) Specific foods don't automatically signal our bodies to start burning fat. However, there is a way to eat that will force our body to use our stored fat as fuel. It's basic human metabolism. Our body prefers to use glucose as fuel. Glucose is what carbs turn into after digestion. If our body has glucose in our system it use it as fuel and not touch our stored fat. In fact our body has a preference of substrates to use as fuel: 1) alcohol 2) glucose (carbs) 3) protein (our muscles) 4) fat. As you can see our body fat is LAST on the list and this is why it's so hard for people to lose. So we have to fool our body into using our fat as fuel. We do this by removing alcohol from our diet. Lets hope you don't drink alcohol at 15 lol. Then we remove carbs from our diet too. Now at this point our body will then convert our stored protein (our muscles) into glucose. This is how we "lose muscle" during a diet. NOT cool. The actual scientific name to this process is "gluconeogenesis". We prevent this by feeding our body adequate proteins and fats. Protein and fats are the building blocks of muscle. If our body senses all this protein and fats it will determine that its too much trouble to covert the muscles and then go to the next substrate on the list......OUR BODY FAT! perfect! Bingo!
Specific exercises don't burn fat. Our diet does. Certain type of cardio does. You do ab exercises to build the muscles under the fat.
Working out first thing in the morning will burn fat IF it is low intensity. Low intensity is defined as keeping our heart rate between 120-130 beats per minute. High intensity is anything above 130 beats per minute. See, if the exercise is high intensity our body uses glucose to fuel it. And if you are eating in the manner which will fool your body to use your stored fat, then there is no glucose in your system. Remember, glucose is what carbs turn into after digestion. So low intensity cardio on an empty stomach will burn fat. Not high intensity cardio or even weight lifting on an empty stomach. That too is considered high intensity.
So the foods you have to use to fool your body into using your stored fat are these:
Protein sources: eggs, tuna, chicken, steak (once per day), salmon, talapia (or any fish), shrimp, crab, turkey, whey protein powder
Fat sources: almonds, cashews, all natural peanut butter, avacado (be carefuel, they have a lot of carbs), extra virgin olive oil, fish oil capsules, evening primrose oil capsules
Carb souces: only GREEN veggies.
Hope I've helped you understand better.
You need to do 200 minutes of cardio a week. Remember fat does not turn into muscle, so you need to lose your fat while putting on muscle. The 45 minute thing is not true, but don't over 60 minutes at a time.
Do 5-10 minutes of cardio to warm up, then do your weight training. Do 30 to 60 minutes more of cardio, then go home.
The best time to eat is just after your workout within an hour when your metabolism is raging. For your muscles, incorporate some isolated soy protein or whey protein. Whey is more potent but the soy tastes better!
Don't look at your scale as the be all and end all, but get a measuring tape to check your progress, and that will show more tangible results.
Good luck and stick at it.
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I will try to keep it simple. Your metabolism is basically the rate at which your body burns calories to create energy. So the faster your metabolism, the faster you burn calories and the easier it is to lose unwanted weight. To boost your metabolism naturally you just need to eat the right foods.
You can sit down and literally eat a 1,000-calorie dinner and yet be absolutely starving just a few hours later and the reason is simple: Because your body didnt get what it needed in those 1,000 calories so it sends signals to your brain telling you to ingest more calories and thus, the late-night cravings. That means that the surest way to end those late-night cravings and keep your weight loss goals on track is to eat a more balanced, nutritious diet that actually gives your body what it needs.
It's VERY EASY to lose weight if you eat the right foods. Check out Dr. Charles Livingston's video here: http://www.sexyjese.com - it will blow your mind.
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Yoga for Weight Loss What You Need to Know to Succeed part 1
By: Foras Aje
These articles may help you with your question. Read as much as you like in this web site. I hope it helps you achieve your goals!
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Diets do not work. 99% of people gain the weight back. Here is how it works. No one teaches the animal what to eat and what not to eat. He knows instinctively what to eat. Humans also have the same instinct. The way it works is just eat whatever tastes good and that will be healthy for you and non-fattening. That is why a baby tastes everything. So again whatever tastes good, is good for you. This is why you will spit out spoiled milk.
But wait!!! Man has the technology to create rat poison. It tastes like healthy food (good taste) but kills the rat. So man has done that to you. Note- any food unaltered by man (uncooked) that tastes good, is good for you. So if you are stranded in the woods, that is how you know what to eat (cooking changes that). So man has created fake fruit. It tastes like fruit that exists in nature but it is terrrible for health, addictive and fattening called sweets.
So it is natural to like real sweets called fruit, like a baby does, but they have fooled you just like the rat. But they do not want to kill you. They want you to become obese so you will buy lots of their foods. This is called GOOD BUSINESS. Remember the above (not on site) and see site below to re-learn how to eat so you can be thin and fit for life.
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Originally Answered: Easy way to lose weight and tone my body?
Weight loss is an overall process. You need to think about many factors. 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.
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. Here are a few helpful links.