|
|
| Author |
Message |
macaholiikc
Yahoo User
|
 Posted: Thu Jul 03, 2008 6:14 am Post subject: weight loss help? i want to know how i can do this the right way? |
 |
|
| ok so ive been overweight all my life. and ive never been skinny. im not ment to be skinny. neither do i want to be skinny. i just want to loose about 50-100 pounds.Ive been on diet things b4 but obviously they didnt work. Im happy being curvy and thick. i just want to loose my yukky arms and my stomach. i want smaller stomach and waist but still have my hips and thighs.im 6ft and about 250 the last time i weighed myself. im a active person so my muscles get worked oftenmy plan. i plan to intake about 1,000-1,200 calories a day. and run/walk around my local park lake about 2 times (its a very very very huge lake) and go to the gym 4-5 days a week for 1-2 hours.i mainly want to eat fruit veggies and sum protien. i love veggies so there is no problem there. i was thinking about having fish and chicken as my protien. im sure about the work out but not sure about the food. so i need your help with that. and excercise ideas to loose my arms and stomach because thoes are my target areas. |
|
| Back to top |
|
 |
r0adrunner
Yahoo User
|
| Posted: Thu Jul 03, 2008 6:18 am Post subject: |
|
|
| No "miracle" pills necessary. The truth is ........ what people don't want to hear. You can lose weight if you finally decide to get off your.......... couch. Diet pill companies get rich on people that don't want to do what it takes to lose weight. How to lose weight for free. Most kids workout doing what they love. Go back to what you liked as a child if it's rollerblading, basketball, swimming. The thing is to keep you workout fun, so you keep doing it for life. Running is the most effective way to lose weight 100 to 150 calories burn per mile (4 laps on a track = 1 mile). Most people will have to alternate walking and jogging until they build the stamina to jog non-stop. Other benefits of runnig you don't depend on anybody to get your workout like someone to spot you at the gym or a team in basketball. The other thing is you go at you OWN pace.Step 1 Determine Your Daily Calorie GoalTo estimate your daily calorie needs for maintaining your current weight, take your present weight and multiply by 13. That number covers your metabolic needs for the day, factoring in a bit of light activity. So if you weigh 180 pounds, you need about 2,340 calories per day. To lose a pound a week, you must then create a calorie deficit of 500 calories a day (3,500 calories equals one pound). How many calories you can cut from your diet depends a lot on how much you're eating right now. There's a big difference between cutting 500 calories if you're eating 1,500 a day than if you're eating 3,000. But remember: Weight loss is a lot easier when you factor in your running mileage (1 mile = 100 calories). So your calorie deficit can--and should--be created by eliminating some calories from your daily diet and increasing the number you burn per day through running. Step 2Distributing Your CaloriesAfter you've determined the total number of calories you should be consuming per day to meet your weight-loss goals, divide those calories so that 50 percent of them come from carbohydrates, 25 percent come from protein, and 25 percent come from fat. So, for example, if you've determined that your daily calorie goal is 1,800 calories, then 900 of those calories should come from carbohydrates, 450 from protein, and 450 from fat. Remember: You're not striving to have every food you eat meet this ratio. You're simply aiming to get your total daily calorie intake to fall within these guidelines. Step 3Selecting CarbohydratesLots of runners will look at the 50-percent carbohydrate guideline and think they'll go into macaroni withdrawal. They'll argue it's not enough--that they need 60 percent or more. After all, carbohydrates are the body's preferred energy source. While it's true that elite runners need a very high percentage of calories from carbohydrates, recreational runners simply don't need as many carbs. Taking in 50 percent of your daily calories from carbohydrate sources will provide you with all the energy you need.Because high-carb foods sustain you during your workouts, they are best eaten just before and just after your runs. When choosing which carbs to eat, opt for those that are fiber-rich and have a high water content to keep you feeling full. Carbs to Choose OftenFruits (about 60 calories per serving)Apple, orange, pear, nectarine: 1 small (tennis ball size)Banana: 1 small (5 inch)Peach, plum: 1 medium (fist size)Grapefruit: 1/2 whole fruitCanteloupe: 1 cupBerries: 1 cupFresh pineapple: 3/4 cupCanned fruit (in its own juice): 1/2 cup Low-Starch Vegetables (about 25 calories per serving)Carrots, celery, cabbage, brussels sprouts, broccoli, cauliflower, eggplant, leeks, onions, green beans: 1 cup raw or 1/2 cup cookedGreen pepper: 1 wholeAsparagus: 7 spears cooked or 14 spears rawLettuce/raw greens: 1 cup 100-percent vegetable juice: 1/3 cupCarbs to Choose with Caution (watch those portions!)High-Starch Vegetables (about 80 calories per serving)Beans (lima, navy, pinto): 1/3 cupCorn: 1/2 cupPeas/lentils: 1/2 cupBaked white or sweet potato with skin: 1 small (tennis ball size)Pasta/Rice (about 80 calories per serving)Couscous (cooked): 1/3 cupBrown or white rice (cooked): 1/3 cupNoodles/pasta (cooked): 1/2 cup Bulgur (cooked): 1/2 cupBreads/Cereal/Crackers (about 80 calories per serving)Tortilla (white or wheat): 1100-percent whole-wheat bread: 1 sliceMini-bagel: 1English muffin: 1/2Pretzels: 3/4 ounce or 8 sourdough nuggetsPopcorn (air popped): 3 cupsSaltine crackers: 6Rice cakes (all varieties, large): 2High-fiber cereals: 3/4 cupOatmeal: 2/3 cup cooked or 1 instant packetStep 4 Selecting ProteinsWhile protein's primary role is maintaining muscle integrity, it also satisfies hunger. Protein provides a greater feeling of fullness, ounce for ounce, than an equivalent amount of carbohydrate. The effect: You're content with fewer calories. That's why 25 percent of your calories should come from protein.When you choose proteins, lean is always best. Fat adds flavor to protein--but also calories. So be sure to limit the number of calories in the protein sources you choose. A good rule of thumb: The fattier the protein, the smaller the serving. Protein PicksVery lean (about 35 calories per serving)Chicken or turkey breast (skinless): 1 ounceFish fillet (all whitefish): 1 ounceCanned, water-packed tuna: 1 ounceShellfish: 1 ounceEgg whites: 2 largeEgg substitute: 1/4 cupLean (about 55 calories per serving)Chicken or turkey (skinless dark meat): 1 ounceSalmon, swordfish, herring, trout, bluefish: 1 ounceLean beef (flank steak, top round, ground sirloin): 1 ounceVeal or lamb (roast or lean chop): 1 ouncePork (tenderloin): 1 ounceCanadian bacon: 1 ounceLow-fat hot dogs: 1Low-fat luncheon meats: 1 ounceDairy Products (about 90 calories per serving)Fat-free or 1-percent-fat cottage cheese (calcium fortified): 1 cupLow-fat, sugar-free yogurt: 3/4 cupFat-free, sugar-free yogurt: 1 cupLow-fat cheese (all types): 2 ouncesStep 5Selecting FatsMost dieters immediately start cutting fat. But instead of just cutting out junk-food sources of fat, they also cut fatty foods that are healthy, including nuts and nut butters, and olives and olive oil. Foods with a little fat help slow the rate of digestion and provide a sense of fullness. Try to get 25 percent of your daily calories from good fats by selecting heart-healthy vegetable, nut, and fish sources. Fats of ChoiceFull-Calorie sources (about 50 calories per serving)All oils: 1 teaspoonAvocado (medium): 1/8 Almonds, cashews, filberts: 6Peanuts: 10Pistachios: 15Olives (green or black): 8 medium Peanut butter (creamy or chunky): 1 teaspoonReduced-Calorie sources (about 25 calories per serving)Light tub margarine: 1 teaspoonLight mayonnaise/salad dressing: 1 teaspoonLight cream cheese: 1 teaspoonFat-free salad dressing: 1 tablespoonStep 6 Establish an Eating/Running PatternThe wild card in the 50-25-25 eating plan is how you distribute your calories throughout the day. That depends on your running schedule. Because you want to eat the bulk of your carbohydrate calories around the times when you will be active, you need to know ahead of time when you're going to exercise each day. Then select mostly carbohydrate-rich foods to fuel up beforehand or afterward. By eating most of your carbohydrate calories around your runs, you'll then eat most of your protein and fat calories the rest of the day when you're more sedentary.Remember one other guideline when establishing your daily eating pattern: Don't go too many hours without eating or your brain will signal starvation mode and stimulate your appetite. So go ahead and have a morning, afternoon, and evening meal, along with snacks. Just make sure that when you tally up all your eating, you're still within your daily calorie range. Drink lots of water throughout the day to keep hydrated during your runs and enjoy the added benefit of feeling full so you don't eat fatty foods. There are runners sites that are full of great tips. By the way. How many overweight marathoners have you seen? |
|
| Back to top |
|
|
Elizabeth
Yahoo User
|
| Posted: Thu Jul 03, 2008 6:19 am Post subject: |
|
|
| I highly suggest the weight watchers diet. What you are putting forth here is pretty extreme and weight watchers is a great way to guide you and support you as you try to lose weight. You still get to choose what you want to eat (you can eat anything, but there are trade-offs). The hardest part is going in the first time, but they will give you as much or as little attention as you want. It is great to sit with others and hear about their struggles. You are not alone.Here is a great food resource for when you start any diet: http://www.yummydietfood.com |
|
| Back to top |
|
|
Jeff Archer
Yahoo User
|
| Posted: Thu Jul 03, 2008 6:21 am Post subject: |
|
|
| Your diet sounds good - just remember to stay off the refined carbs like white bread and white pasta etc. Replace with more vegetables and sweet potato, wholemeal pasta and brown bread. Drink plenty of water which also helps you to stay full. Make sure you eat enough. If you don't, it slows down your weight loss.Exercises also sound good. I would suggest you are spending too long in the gym with 2 hours. You should focus that you spend one hour there and stay ont he move the hwole time. 2 hours isn't necessary and you are more likely to get bored of it that way and stop.Exercises for you tummy area - I can suggest a few: http://instantfeelgood.blogspot.com/2008/06/lose-fat-roll-above-your-j eans-part-2.html http://instantfeelgood.blogspot.com/2008/06/lose-fat-roll-above-your-j eans-part-1.htmlHope this advice helps you and good luck. |
|
| Back to top |
|
|
lorbell
Yahoo User
|
| Posted: Thu Jul 03, 2008 6:24 am Post subject: |
|
|
| Your workout plan sounds great but you can't target certain areas. Cardio will burn fat and you will lose it from all over, not just certain spots. The reason that the diets didn't work for you is because diets don't work. People usually only lose weight when they are on a diet and gain the weight back when they start eating normally again. Or people give up because they feel too restricted in what they can eat. Your plan of eating fruits and veggies and lean meat is great but you have to think of it as a lifestyle change and not a diet. Also, you can treat yourself to sweets or bad food once in a while as long as it is not the norm. |
|
| Back to top |
|
|
The pop top guy
Yahoo User
|
| Posted: Thu Jul 03, 2008 6:43 am Post subject: |
|
|
| There's a good free online book called "The Hacker's Diet". It suggests a pound a week is a healthy sustainable rate of weight loss. Losing weight for good is a slow enough process that it isn't so interesting to watch. To help you track your long term progress, the web site provides some tools to use.Bodies are most uncooperative with notions of targetted weight loss. About the best you can do is work on toning up muscles in those arms. Don't go crazy with long bouts in the gym. That can be counter productive by wearing you out and also by being hard to fit into your schedule. 30 minutes of actual hard exercise and another 30 minutes or so for locker room time is realistic. Alternate between cardio and weight training. If the gym has a trainer, ask for suggestions of a routine to follow. Every few months you should meet with the trainer again to change the weight training routine.Remember this is for the long haul and stick-to-it-ivness and consistency is important. Go to the gym even on the days when you'd rather not. |
|
| Back to top |
|
|
|
FAQ
Register
Log in
Powered by Yahoo! Answers