i am struggling..please help?
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Answers:
The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:
*1) Burn more calories then you're consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm
Get an online, desktop, or cell phone diet and fitness calculator. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.
Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight:
Adults: http://www.halls.md/ideal-weight/body.htm
Teens/Children: http://www.kidshealth.org/kid/exercise/weight/bmi.html
It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound.
Here are two articles on how to break through a weight loss plateau:
http://www.webmd.com/content/article/86/99147.htm
http://www.webmd.com/content/pages/18/102117.htm
*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.
Do not try fad diets or diet pills. Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:
http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html
The following are food pyramids and several articles on what you should eat everyday:
Food Pyramids:
http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d
http://www.mypyramid.gov/
Antioxidant Superstars - Vegetables and Beans:
http://www.webmd.com/content/article/104/107638.html
Antioxidant Loaded Fruits:
http://www.webmd.com/content/article/104/107640.html
Good Carbs Mean Better Weight:
http://www.webmd.com/content/article/100/105783.htm
The Benefits of Protein:
http://www.webmd.com/content/article/85/98824.htm
Some Fats Are Good For You:
http://www.webmd.com/content/article/49/40075.htm
Antioxidants in Green and Black Tea:
http://www.webmd.com/content/article/104/107641.html
What You Should Eat Daily:
http://www.oprah.com/health/yourbody/slide/slide_yourbody_healthfood_201.jhtml
Best Foods to Fight off Disease and Keep You Healthy:
http://www.oprah.com/health/yourbody/slide/slide_yourbody_healthfood_101.jhtml
*3) Perform cardiovascular, core, and/or strength training on most days. Read a book or find a certified trainer to make sure you're doing all exercises correctly.
The following is a website and numerous articles on cardiovascular, core, and strength training:
Exercise Prescription on the Net
http://www.exrx.net/
Starting an Exercise Program:
http://www.primusweb.com/fitnesspartner/library/activity/startexercise.htm
Strength Training Basics:
http://www.primusweb.com/fitnesspartner/library/activity/trainbasics.htm
Cardiovascular Machine Workouts:
http://www.primusweb.com/fitnesspartner/library/activity/cardiowork.htm
Balance Your Way to a Stronger Body:
http://www.webmd.com/content/article/64/72314.htm
Understanding Your Training Heart Rate:
http://www.primusweb.com/fitnesspartner/library/activity/thr.htm
Exercise Errors:
http://www.primusweb.com/fitnesspartner/library/activity/errors.htm
Getting a Flat Stomach:
http://www.webmd.com/content/article/71/81365.htm
Weight Lifting - Does Order Matter:
http://www.webmd.com/content/article/80/96440.htm
Encouraging Exercise in Your Kids:
http://www.webmd.com/content/article/95/103524.htm
Strength Training Safe and Effective for Kids:
http://www.webmd.com/content/article/32/1728_81005.htm
*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.
*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A reputable test you can take to measure your biological age is at http://realage.com
Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier.
Send me an email or yahoo instant message to "gainbetterhealth" if you have any questions and good luck!
*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.
Other Answers:
Losing weight doesn't happen over night. Here's a workout that I know works:
Breakfast- Eat something small like a cup of yogurt or something.
Lunch- Eat something small also but not as small as breakfast. When I mean small I mean the frozen dinner size small.
Dinner- Don't eat anything.
As for workouts you need to do cardios first so that you lose your fat and have muscle. You should consult a trainer and ask them the best type of workout for you.
You need to slow down. You started too fast, too hard and it makes it almost unavoidable to crash. (I know) You need to take a few hours and plan, plan your meals, snacks and exercise. You need to find something to get you through your binge time, like work, talking to a friend even the internet.
You also need to drink alot of water. At least 80-100 ouces per day. Keep a food journal to monitor what you are eating. When I first started doing this, the foods that were not so bad ended up being the most calories or fat. Also remember a little in moderation is ok. If you love chocolate or some other not so healthy food and you just gotta have it, indulge a little, just don't binge!
Check out Buddyslim.com
You will do fine!
It depends on what kind of workout you do. If you lift weights you will put on weight; muscle weighs more than fat. Do a good cardio workout. You only need to do 30 minutes a day. Eat a better diet. You have to quit crashing with junk food. That completely adds too many calories into your diet.
Good luck
are u have some stress or problems. Take life easy and get someone to excercise or walk with u
To the first guy, THATS CRAZY!!! You can't get adequate nutrients that way!! Try drinking 3 8oz glasses of water at each meal.(make sure you eat 3 healthy meals a day) One before, one during and one after. That will make you full enough that you won't even want to look at cupcake ever again.
Hey, don't panic, I'm a personal trainer and if you want me to help you out just visit my site: www.naturalselectionwellness.c... I would be more then happy to help you with figuring out work outs and diet information. I don't mind doing on-line help for free so visit and go to the contact us page and write me an email. Feedback on my web site is appreciated as well.
the reason you crash and eat junk food is because your body is craving sugar and you get sugar from carbs. but you can get that sugar from good carbs and not junk food. when you feel yourself crashing instead of eating junk try a rice cake with natural peanutbutter spread on it. cut your workouts in half as well. 2 hours is to much for the novice and in my opinion to long for anyone. do your cardio 30 minutes and 30 minutes of weight traning. try super sets with your weight training. this helps keep your heart rate up and you burn more fat as well. super sets are exercises done with little or no rest betweeen sets. if you are doinn bicep curls, start with a good heavy weight you can do for 10 to 12 reps and gradualy step yourself down in weight with each set and do 3 sets of 12 with no more than a 10 second rest between sets. but dont do these every week, it fatigues the muscles to much. do a different bodypart once a week, but in all your other exercises keep your momentium up with 3 sets of 12 with no more that 1 minute between sets. also eat small frequent meals every 3 hours but keep your carbs down and eat "real foods" nonthing processed.
drink at least a gallon of water a day more if you are working out, if flushes the toxins out of the body. you must eat regularly something every 2-3 hours even if it small like an apple and a yogurt. if you don't your body's metabolism will slow down because it thinks you are starving it - it's a self preservation thing.
supplement with protein 1-1.5g per pound of body fat. lift weights stimulating muscle growth helps burn more calories throughout the day.
You went at it too hard. I suspect your body thinks that your in a starvation period and is desperately holding onto your fat reserves. I would recommend you eat enough (probably 1600 - 1800 calories per day). I would also recommend you not push too hard in your exercise program. The only people who should work out 2 or more hours a day are professional athletes. You are over training which is likely to cause more problems. Work out about an hour a day at the most. Relax, and don't try to lose it all at once...it won't happen. It causes the binging your experiencing...and even if you made your goal, how could you maintain the regimen? Be certain to eat for health not just weight loss. When you have nutritional deficiencies, you are more inclined to have cravings. Hang in there and good luck.
Don't worry, I actually recommend to have a cheat day when you get to eat your favorite food. Nobody is perfect and it is unrealistic to stick to perfect nutritional regime 100% of the time.
Having said that, please keep in mind that having a cheat day means that at least 85% of the time your diet is "dialed in". One week is a little short to see real results. If you follow a balanced diet of lean protein, vegetables and fruits, exercise regularly (preferable weight training), and do some cardio (walking or swimming) the results will come. Hang in there!
I would recommend you to check the website below where the top weight loss /diet programs have been reviewed by the experts. You can browse the site and then select the program of your choice.
Hope it helps.
http://www.top-sites-review.net/home-diet.php
Looking at your comments, you exercise quite a bit, but your eating isn't good. You might consider keep a food diary. When you start, don't worry about counting fat or calories, just notice what you are eating. Just seeing it written down can be a surprise - you don't always notice how much you really eat, but you sure notice the extra pounds on the scale.
You should not have junk food in your house. If you don't buy it, you don't eat it "just because it's there".
You may also consider varying your exercise program. If you are running/biking/swimming 4-5 days a week, 30 minutes a day, you are developing fitness. Keep that up, and you will see that tummy start to disappear. If you aren't seeing a difference in your weight or your clothes, then look hard at your eating, adding up every calorie, to see how much you really need to cut back.
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