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I would recommend a food diary and some support. The food diary keeps you accountable for every bite you eat. It is sometimes the mindless nibbles that add up and pack on the extra pounds. You think nothing of that extra cookie after dinner, but that was 60 calories, or more, that you just mindlessly put in. If you do that kind of thing 5 times per day, it really adds up fast. I would also look into support groups like Weight Watchers or some of the great on-line groups where others share their stories, their tricks, their successes and failures and you can get some inspiration and some great ideas on ways to make positive changes in the way you eat and exercise.
I have seen people lose enormous amounts of weight simply by walking. In one case of which I am thinking, a person who was very overweight lost so much weight by walking regularly that I literally did not recognize him. I have seen this happen on more than one occasion. In other words, exercise need not be onerous to be effective. I had a good friend who was slender when I met him; he told me that during his high school years, he was very much overweight. I could hardly believe that. All he did was walk regularly.
The simple answer is to eat less and move more; I agree with others that you should try to make small changes that you can stick with. Drink water instead of beverages with sugar in them. Eat slowly and try to stop before you feel really full. Don't eat while you are doing other things; stop and pay attention to your food, you'll eat less (really).
However, there's another thing to think about here. You say that you have some belly fat, and there's a lot of research showing that belly fat is different from fat deposited on other parts of the body, like the buttocks and thighs. Belly fat, more properly known as visceral fat, is much worse for your health, and is closely linked to stress. Here is an article about how cortisol, the stress hormone, makes you put on more visceral fat. It can become a vicious circle; you get stressed out and gain weight, then you feel stressed because you are gaining weight.
The good news is that visceral fat responds well to exercise. This seems to be connected to the fact that exercise releases stress by burning off excess cortisol and creating a positive feedback situation to replace the negative one. It would be a good idea to think about a couple of different exercise routines that you can switch between, as you are less likely to get bored (or sore) doing the same thing all the time. If you can do something aerobic -brisk walking is excellent, and you don't need to buy anything in order to do it - every other day, and do something that builds muscle on the days in between, you will see results the fastest. Also remember that little things all add up. If you have to take a couple of short walks instead of one long one, that's OK. Also, most people do better if they have an exercise buddy, or if they keep an exercise diary. Feeling that you have to account for your exercise to someone else increases your odds of sticking with it.
One final thought - every day is a new day. If you have a bad day and you skip your walk or overeat, try to let it go. Just tell yourself that it's past, and today will be better. Everybody falls off their routine once in a while; the important part is to get right back on.
The simple answer to this is...eat less...exercise more. You cannot effectively lose weight and keep it off without moving your body. Also...a lot has to do with messing with your metabolism. Eating several small meals throughout the day is much better to keep your furnace burning off those calories than eating one large meal...or binging at bedtime.
Finally....stay with lean proteins...cut back on the starches and sweets...and you should be well on your way. Good Luck.
I would say to take your time and remove unhealthy items one at a time. If you remove everything unhealthy at the same time, it is more likely that you will fail. There are many wonderful, and free, apps you could use if you have an android powered phone (which help you to track calorie intake). Do not forget exercise. If you are not active at all now, the simplest things can make a difference. Take short 10 minute walks throughout the day. Small steps count the most in the end. Good Luck!
I am 6'4 and currently weigh 245 pounds, but I once weighed as much as 370 pounds, so I know a little about weight loss. I recently lost about 40 pounds moving from one Florida city to another in the middle of August--most of the time in 95+ degree heat. Over the course of little more than a month, this manual excercise (packing and lifting and unloading heavy boxes) in the hot Florida sun sweated most of that weight off.
Last year, I took college courses from 8 a.m. until 6 p.m., and I rarely had time for a lunch break. Eating one meal per day (after 6 p.m.) helped me to lose another 30 pounds. I lost 30-50 pounds many years ago by a more logical method: Counting calories. I ate mostly green vegetables and small portions of lean meat or seafood, and learned the calorie charts for most foods. I restricted myself to about 2000 calories per day and, in doing so, I lost about 1/2 pound per day. In addition to dieting, I made sure I got at least one hour of moderate exercise per day. I cut out most sweets and fattening foods (especially things like butter, mayonaise, cheese, etc.); sweetened sodas were out (I went with diet drinks and non-sugar drinks like iced tea or water); and when I reached my 2000 calorie daily limit, I ate no more.
You may want to try a combination of these things: I rarely eat breakfast, drinking coffee instead, so you might consider cutting out one meal entirely. Exercise is important, even it is walking; I love swimming, so I swim each and every day. Understanding what foods are nutritious and their calorie content is important, and you should limit starchy foods like potatoes, pasta, rice, bread, etc. Eliminate as much sugar as you can, especially sodas, candy, desserts, ice cream, etc.
Super low calorie vegetables that are among the most nutritious foods available are: broccoli, cauliflower, cabbage, green beans, carrots, spinach, and aparagus. Salads are great, but leave out the cheese and fattening dressings. It's OK to eat red meat, but make sure it is in small portions and very lean. McDonald's hamburgers are FATTENING! Fish and seafood (even canned tuna) are mostly low in calories. Fruits are also important, but they are high in sugar, so eat sparingly. Blueberries are one of the best foods you can possibly eat.
These may not be your favorite foods, but they are low-cal and highly nutritional. Give 'em a shot for a few months, combined with an hour or two of exercise each day, and cut out in-between meal snacks, and I guarantee you'll drop some weight.
BTW, one pound of body weight equals 2800 calories. To figure out how many calories you should consume each day, multiply your weight x 10. Then cut back 700 calories per day, and you'll lose 1/4 pound each day. Or, cut back 1400 calories each day, and you'll lose 1/2 pound each day. (When I weighed 350 pounds, I could eat 3500 calories per day--350 x 10--and not gain weight. I decided to lose 1/2 pound per day, so I cut back 1400 calories--3500 minus 1400--allowing me to eat 2100 calories per day and lose that 1/2 pound daily.) It will work for you, too, but you have to be faithful to your diet and not CHEAT. You can still eat some of those fattening foods, like chocolate cake or ice cream, but eat small amounts and add those calories to your daily total. Good luck. You can do it!
Just make sure to eat the appropriate amount daily. I think it's better to eat things in portions and drinks lots of water so you get fuller fast. Also eating vegetables and fruits helps a bunch! Don't forget to be active, at least 20 mins of day of walking, running, etc. can help with staying and being fit.
Exercise and eating healthy usually will do the trick but I suggest eating in small portins about a cup size of whatever you want every two hours instead of eating three full course meals also get proper sleep and drink lots of water.
Weight Loss - NEED HELP URGENTLY
Hello, I have quite a gut, you know, podgy stomach and was wondering the best ways, the most effective and fast ways to lose it. I want to be HEALTHY, so please help!
First of all, at your age, you should not be taking drastic measures. A "podgy stomach" is not uncommon for most humans. If you are doing massive amounts of workouts, so that you can have that "six-pack ab", then you might not have a pudge. However, to answer your real question, one of the easiest ways to begin a weight loss is to WRITE IT DOWN. If you write down everything that you eat, you will be able to see where things are going awry. Once you see it on paper, then you can start making adjustments. Also, it is estimated that 75% of all people are dehydrated to some degree. Dehydration actually contributes to weight gain. So drink water, not soda or juice, but water. It helps flush out your system. If you do both of these things, you will have a great basis for weight control for the rest of your life.
Drinking lots of water is the key. It helps you lose weight and adds a natural glow to your skin. Also, lots of leafy vegetables (lettuce, broccoli, spinach...etc). Don't forget to keep a balance of vegetable and GOOD carbs! Cardio is also needed. Lots of cardio. Running, jogging, eliptical. Anything to keep you active. Try just sitting in a steam room or saunna for about an hour. Wear clothes in the sauna/steam room to help you sweat more. And stay as hydrated as possible!!
I have recently seen a bariatrician. I am getting two B-12 injections a week and taking adapex for an appetite supressant and I am on a low-fat, low-carb, low sugar diet. In 19 days I lost 24 pounds! It is starting to slow down a bit so I am forced to start excercising. :) I am a little confused about someone saying to not eat breakfast. I am under the impression that it is important to get your metabolism started early so you will burn calories all day. I am eating like two or three small meals per day and the same in snacks. I have a great soup recipe that is a free-food. Contact me if you want it.
i am a dietitian
one thing you can do is to follow a Balanced low fat diet you can change your cooking way from high fat into low fat it will be the same ingerediant but with less fat
instead of friding the food backe the foor better for example if u love french fries you can make it at home but not fried backed
cut the potatoes put little salt ,and mixe dry mint with olive oile keep it for awhile before u put it in the oven like that
and also do some excersie walk at least 30 min in a day or go to gym
Proper diet and exercise would do. You just need to be aware and well desicplined on what you want to eat. I prefer you avoid oily foods and change it with fruites and vegies just like lolgirl123. Anyway it's always up to you on how you carry yourself on the stuffs that you want to help to lose weight. It's your choice, you can also take supplements but ask your doctor before subscribing to it.
Here are the two videos i happened to come across on youtube. They proved to be extremely effective for me... i hope they will be able to help you too.
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