How can I speed up weight loss?
Question:
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 a diet and fitness calculator that you can put on your computer or cell phone. 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.
*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.
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
Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d
*3) Exercise on most days by doing cardiovascular training and/or resistance training activities.
Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is “Weight Training for Dummies”. A superb magazine to buy with resistance training routines that will not get you bored is "Muscle and Fitness". Signup for the free newsletter. An excellent free online resource is at http://www.exrx.net/
A good book to buy that teaches you the cardiovascular training basics is “Fitness for Dummies”.
*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 superb book to read is “You The Owner’s Manual”. An excellent periodic publication is the “Nutrition Action Health Letter”. 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 want an indoor air purifier recommendation and if you have any questions.
*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:
drink lots of water.. at least 5 liters a day, and run about 4miles a day.
yes i have some tips on how you can do that
eat small meals throughout the day to keep your metabolism going, five meals instead of three
Be patient, work consistently toward your goal and be prepared for plateaus where you hang at one weight for possibly months. Don't give up. Eat healthy, exercise and drink plenty of water. Its pretty simple really, just do cardio (i prefer running) 6 days a week, and workout every other day. Eat a low fat diet with moderate carbs and protein, such as beans/potatoes/rice/meat etc. eat small portions of that for lunch and dinner, eat oatmeal for breakfast and you will lose fat very fast. Just remember that your metabolism burns around 1500 calories while exercising burns 200-500 calories depending on how much you do. 1 lb of fat is 3500 calories.
lower your calorie intake, and exercise at least 30 minutes 5-6 days a week. drink lots of fluids, warm fluids like coffee and tea help you feel more full. eat fiber. pickled ginger helps me when my tummy is grumbling.
At 13, don't cut your calories too drastically or it can impact your growth. If you add a "0" to your current weight -- i.e. 1500 -- that is how many calories you can eat each day and not gain weigh. Try cutting 5-10% of your calories (about 150) for a couple of weeks. At the gym, have a trainer show you how to lift dumbells -- use VERY light weight ones! Warm up on the treadmill or bike for 15 minutes. Then lift weights according to what a trainer tells you to do. Then get back on the treadmill or bike (or switch from what you warmed up on) for the rest of your hour.
OR -- if you know how to swim, just work on swimming 20-30 minutes a day (it feels like an eternity when you're first starting!) It exercises all your major muscles, boost your breathing and cardio -- AND makes you feel really, really relaxed when you're done! I think it'd better than a boring bike or treadmill anyday!
Good luck!
Add LIPODRENE. It will increase your energy and metabolism and it has Hoodia to suppress your appetite. It works!
More Questions and Answers
- Ok, Who Has Tried Diet Pills?
- what do i eat!! fastest way to lose weight?
- Does exercise work without dieting?
- Has anyone ever tried Propolene? (diet pill)?
- Has anyone got any tipes on how to make your arms more slender, like exercise and such.?
- overweight?
- does anyone have any ideas for energy during the day?
- please answer this question!?