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Tell me how to lose 3lbs per week for 4 months??


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weightlossnow
Yahoo User

Posted: Thu Jul 03, 2008 7:22 am Post subject: Tell me how to lose 3lbs per week for 4 months??

I have the time and effort to put in, ive got an event coming up in 4 months and HAVE to lose this weight. I know its healthy to lose 1-2lbs and you gain if you dont stick to the life change, Help me come up with a plan, please!

r0adrunner
Yahoo User

Posted: Thu Jul 03, 2008 7:26 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?

Sue
Yahoo User

Posted: Thu Jul 03, 2008 7:26 am Post subject:

Say please

Hayley
Yahoo User

Posted: Thu Jul 03, 2008 7:26 am Post subject:

just dont eat so much food!its a relationship with food- dump the bad stuff and start dating those vegetables!get an excercise video and do it everyday. join gym

hmhfhjd h
Yahoo User

Posted: Thu Jul 03, 2008 7:27 am Post subject:

For tips on how to lose weight at home without exercisingu can refer to dis website http://detoxloseweight.blogspot.com/and u ll find so many tips for weight lose n detox diets...try them n lose weight easily

PSN ID: SnowboardZombie
Yahoo User

Posted: Thu Jul 03, 2008 7:27 am Post subject:

easy. (firstly I'd say aim for 1-2 pounds a week. you can do 3 on your first and second week but you cant keep it up)just figure out your BMR (google a calculator- they'll explain what it is). adjust your calorie in-take accordingly. do a good bit of cardio in the "fat loss" range, not in the cardio range. do it in the mornings.add in light weight lifting 2-3 times a week and boom. you'll lose it no problem..good luck

mixkat69
Yahoo User

Posted: Thu Jul 03, 2008 7:29 am Post subject:

This is so easy because it is such a small steady weight loss plan. Cut down on anything fatty,. crisps, chco, coke cake, pastry and ready meals, fast food, etc. And do at least 30 mins exercise per day. You will defo loose pounds if you do this and keep it simple Healthy eating+regular exercise=fat being burnt off.

Scenic Flooring
Yahoo User

Posted: Thu Jul 03, 2008 7:29 am Post subject:

You need to go jogging at least 3 times a week for at least a hour. You can also do the slimmers diet where you have a green day and a red day. This was is very effective. the best thing to do is join Slimmers club, you can google them and it will tel you where your nearest one is. This is the best slimmers club around and it works, as it is a life style change. You will def lose the weight if you want to. My husband lost a stone within 8weeks.Good Luck.

John S
Yahoo User

Posted: Thu Jul 03, 2008 7:31 am Post subject:

I am a bit confused by your question (rather the body of it than the topic itself) But, a good way to lose a few pounds a week is through a diet. Another good way is by working out more, but you must control what you eat to make sure that if you burn 300 calories working out you don't go and eat 300 calories more than usual (and it will happen if you don't monitor it)

A G
Yahoo User

Posted: Thu Jul 03, 2008 7:32 am Post subject:

How to lose pounds of just fat is easy with these 5 or 6 simple steps. Some steps might actually make you stronger;1.Eat when you are hungry: because if you eat when you are full you are just stretching your stomach tissue and if you starve yourself that's when you lose muscle and your body will expect you to keep starving yourself which slows down your metabolism.2.Take your time: when you eat fast you want to eat more because you cant tell when you are full. If you eat slow you will realize you are full when you are full.3.Take walks and drink water: walks are a pretty easy exercise but it is still exercise and drinking water cleanses your body and if you drink a cup of water before every meal you won`t eat as much.4.No artificle stuff: soda is horrible when your on a diet this may sound weird but especially diet soda. Diet stuff is the exact opposite of what it sounds it may have less calories but all the chemicals in it make up for that.5.Abs: when you are relaxing like watching TV if you sit it a position like this your abs will burn fat _/. Also slow leg lifts help too.6.Thyroid?:If you do not lose any weight in 5 weeks ask your doctor if you have thyroid.

wildenemart
Yahoo User

Posted: Thu Jul 03, 2008 7:32 am Post subject:

You have to tell us how much you weigh first so we can calculate the caloric intake.If you are 20 years old, stand 5'7, weigh 180 and have little or no daily activities, you'll need to intake 970 calories a day to lose 3 pounds a week. See how little those calories are? Now, if you exercise and burn 500 calories during your workout, you can eat (970+500) or 1,470 calories a day and still lose 3 pounds a week.To be on the safe side, aim for a loss of 1% of your body weight each week. If you weigh 180, shoot for 1.8 pounds.

p@
Yahoo User

Posted: Thu Jul 03, 2008 7:34 am Post subject:

keep in mind that your stomach is the size of your fist and that you only need that much food to be full however it takes a while for our bodies to register that were full so in the meantime people usually eat more than they need wich expands the stomach and adds weight, so while eating anyhting just keep in mind the size of your fist compared to the size of our meal.

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