How to lose 2 lbs a week?!
Question: How to lose 2 lbs a week!?
i want to lose 2 lbs a week because i want to look better by next summer and i need ways to stay on track and help with what i should do!. I way 220 and i'm 5' 8"!. I want to lose weight around my thighs my stomach and arms, so how can i do that!? Oh and i don't drink soda any more except the occational Root beer!.Www@Answer-Health@Com
Answers:
That's a good goal and ample time to do it!. You didn't gain the weight overnight, so it's wise not to expect it to go away overnight as well!.
You need to remember that when you gain weight, your body controls how the excess weight is distributed!. The same is true for when you take weight off!. You have no control over how (i!.e!. from legs, tummy, arms, etc) it comes off!.
Here's some thoughts to help you out:
#1 Eat Better
Learn to read the nutrional labeling on food products!.
Avoid all products containing hydrogenated oils!. Period!.
Avoid all products containing high fructose corn syrup!.
Avoid enriched flour, even products containing "enriched wheat flour!."
Avoid packaged, "quick fix," foods, especially prepared deli meats!. Too many chemicals!.
Eat lots of steamed vegetables like broccoli, cauliflower, legumes, carrots!. No butter or sauce!.
Don't fall for the "healthy" labeling on some products!.
If you must, unsalted, unsweetened butter is better than those crappy margarine products!.
No soda!. That includes root beer!.
Drink water!. And I don't mean that crappy vitamin water!. (Just read the label on it!. Might as well drink soda)!.
No fried foods!. No french fries!. No fried chicken, eggs, french toast, blahblahblah!.
Be wary of "heavy" foods that are loaded with fat calories, especially ice cream!.!.!.even the "low fat" types!.
Lay off high starch foods, including potatoes, rice and pasta!.
Limit bread intake!. It keeps weight on!. There are flourless breads that actually taste good!.
Salads can be deceiving!. Most salad dressings are absolutely horrible for you!. They contain lots of calories, bad fats, sugar galore, and mysterious chemicals!. Use extra virgin olive oil and your choice of unadultered vinegar (red wine, white wine, rice, etc) in a ratio of no more than 1:4!.
Look for lean sources of protein!. Fish is good!. Think tuna, salmon, swordfish, etc!. Red meat is not nearly as lean, contains hormones that screw with your body, and does not digest well!. Chicken and pork also rank behind fish!.
#2 Count calories
Do some research and create a daily calorie allowance based on your age and weight!. To achieve any form of weight loss, your allowance will need to be below what your body consumes!. You want a calorie deficit for weight loss!.
You also need to watch the distribution of those calories (i!.e!., fat calories, protein calories, carb calories)!.
Make every calorie count!.
As you lose weight and gain better eating habits, you will be adjusting this daily allowance!.
#3 Eat food prepared at home
You have little to no control (or even knowledge) of what ingredients restaurants use!.
The more wholesome foods you prepare at home, the better you'll get at it!.!.!.and it will even taste good!.
No fast food!. Period!.
#4 Time your meals
For weight loss, you'll eat more (5 or 6) small meals spaced about 3hrs apart!.
Use more of your calorie allowance early in the day when your body can make use of it!.
Avoid high carb products, especially after midafternoon!. Until you get your weight down, you have little need for many carbs!.
No late evening snacking!.
#5 Get moving!.!.!.EXERCISE!
You need aerobic activity to get your heart rate moving!.
Get a heart rate monitor to make sure your body is staying in the aerobic zone for a long enough period!. This is a very effective tool!. Shop around!.
Running isn't easy when you're overweight!. Cycling doesn't beat up your joints and will be much more effective than running for weight loss!. I see heavy people running all the time!. Some of them have stayed about the same size for years!. And going for a stroll is fine for getting your legs flexing, but it will do nothing for getting your heart moving!.
Whatever means you choose, aerobic activity is the key!. This is the purpose of a heart rate monitor (HRM)!. It allows you to keep track of your heart rate during exercise!.
#6 Weighing & Measuring
Pick a day of the week that you will always weigh yourself!.
Weigh yourself in the morning of that day every week!. Some people insist that measurements are more important, and in the end they are more important!. But initially, you're getting rid of excess fat, and the scale will tell you enough!. As you lose more weight, weekly measurements become more important!. Do whatever it is that motivates you!.
Other thoughts!.!.!.
After you lose some weight, you can look at building your core strength by lifting some weights and doing floor exercises!.
As your body leans out, and your muscles become more developed and toned, you are effectively making your body a more powerful motor that burns more calories!.!.!.even when you're resting!.
If you really watch what you eat and add a good amount of aerobic activity to your routine, you will lose that excess weight (barring any medical condition)!. Just do your homework, create a starting plan, stick with it, and don't get discouraged!.Www@Answer-Health@Com
You need to remember that when you gain weight, your body controls how the excess weight is distributed!. The same is true for when you take weight off!. You have no control over how (i!.e!. from legs, tummy, arms, etc) it comes off!.
Here's some thoughts to help you out:
#1 Eat Better
Learn to read the nutrional labeling on food products!.
Avoid all products containing hydrogenated oils!. Period!.
Avoid all products containing high fructose corn syrup!.
Avoid enriched flour, even products containing "enriched wheat flour!."
Avoid packaged, "quick fix," foods, especially prepared deli meats!. Too many chemicals!.
Eat lots of steamed vegetables like broccoli, cauliflower, legumes, carrots!. No butter or sauce!.
Don't fall for the "healthy" labeling on some products!.
If you must, unsalted, unsweetened butter is better than those crappy margarine products!.
No soda!. That includes root beer!.
Drink water!. And I don't mean that crappy vitamin water!. (Just read the label on it!. Might as well drink soda)!.
No fried foods!. No french fries!. No fried chicken, eggs, french toast, blahblahblah!.
Be wary of "heavy" foods that are loaded with fat calories, especially ice cream!.!.!.even the "low fat" types!.
Lay off high starch foods, including potatoes, rice and pasta!.
Limit bread intake!. It keeps weight on!. There are flourless breads that actually taste good!.
Salads can be deceiving!. Most salad dressings are absolutely horrible for you!. They contain lots of calories, bad fats, sugar galore, and mysterious chemicals!. Use extra virgin olive oil and your choice of unadultered vinegar (red wine, white wine, rice, etc) in a ratio of no more than 1:4!.
Look for lean sources of protein!. Fish is good!. Think tuna, salmon, swordfish, etc!. Red meat is not nearly as lean, contains hormones that screw with your body, and does not digest well!. Chicken and pork also rank behind fish!.
#2 Count calories
Do some research and create a daily calorie allowance based on your age and weight!. To achieve any form of weight loss, your allowance will need to be below what your body consumes!. You want a calorie deficit for weight loss!.
You also need to watch the distribution of those calories (i!.e!., fat calories, protein calories, carb calories)!.
Make every calorie count!.
As you lose weight and gain better eating habits, you will be adjusting this daily allowance!.
#3 Eat food prepared at home
You have little to no control (or even knowledge) of what ingredients restaurants use!.
The more wholesome foods you prepare at home, the better you'll get at it!.!.!.and it will even taste good!.
No fast food!. Period!.
#4 Time your meals
For weight loss, you'll eat more (5 or 6) small meals spaced about 3hrs apart!.
Use more of your calorie allowance early in the day when your body can make use of it!.
Avoid high carb products, especially after midafternoon!. Until you get your weight down, you have little need for many carbs!.
No late evening snacking!.
#5 Get moving!.!.!.EXERCISE!
You need aerobic activity to get your heart rate moving!.
Get a heart rate monitor to make sure your body is staying in the aerobic zone for a long enough period!. This is a very effective tool!. Shop around!.
Running isn't easy when you're overweight!. Cycling doesn't beat up your joints and will be much more effective than running for weight loss!. I see heavy people running all the time!. Some of them have stayed about the same size for years!. And going for a stroll is fine for getting your legs flexing, but it will do nothing for getting your heart moving!.
Whatever means you choose, aerobic activity is the key!. This is the purpose of a heart rate monitor (HRM)!. It allows you to keep track of your heart rate during exercise!.
#6 Weighing & Measuring
Pick a day of the week that you will always weigh yourself!.
Weigh yourself in the morning of that day every week!. Some people insist that measurements are more important, and in the end they are more important!. But initially, you're getting rid of excess fat, and the scale will tell you enough!. As you lose more weight, weekly measurements become more important!. Do whatever it is that motivates you!.
Other thoughts!.!.!.
After you lose some weight, you can look at building your core strength by lifting some weights and doing floor exercises!.
As your body leans out, and your muscles become more developed and toned, you are effectively making your body a more powerful motor that burns more calories!.!.!.even when you're resting!.
If you really watch what you eat and add a good amount of aerobic activity to your routine, you will lose that excess weight (barring any medical condition)!. Just do your homework, create a starting plan, stick with it, and don't get discouraged!.Www@Answer-Health@Com
use the calculator provided in the source list to calculate how many calories oyu should be taking in per day!.
3500 calories = 1 lb
therefore if you want to lose 2 lbs a week you need to undereat by 7000 calories per week / 1000 calories per day!.
so make sure the calories you take in are 1000 less than the amount calculated and you shud lose that 2lbs no problem!.Www@Answer-Health@Com
3500 calories = 1 lb
therefore if you want to lose 2 lbs a week you need to undereat by 7000 calories per week / 1000 calories per day!.
so make sure the calories you take in are 1000 less than the amount calculated and you shud lose that 2lbs no problem!.Www@Answer-Health@Com
wow thats pretty heavy (no offense)!. you should eat lots of veggies!.!.no junk, no soda, healthy foods!. smoothies with fruits but no sugar added and also homemade is pretty good!. do 100 sit ups a day for your stomach!. for your thighs, go jogging everyday, lunges, jumping jacks!. thats pretty much it!. good luck!.Www@Answer-Health@Com
Running is great for you! It sheds lbs off!. (well if you keep at it)
Its okay if you have to work your way up to like 2 or 3 miles!.
Also, Tae-bo is great it works and tightens all those things!.
Water is key too!. Drink 8 cups a day and when you drink water it fills you up so you eat less at a meal!.Www@Answer-Health@Com
Its okay if you have to work your way up to like 2 or 3 miles!.
Also, Tae-bo is great it works and tightens all those things!.
Water is key too!. Drink 8 cups a day and when you drink water it fills you up so you eat less at a meal!.Www@Answer-Health@Com
Well, first of all, you need to exercise to burn calories!. Go jogging, swimming, biking, etc!. half an hour to an hour a day!. Also, it's good that you're cutting down on the soda, but try to drink water instead of juice or energy drinks as much as possible!. Also, don't eat after 8 pm, never skip breakfast, and try not to eat too much junk food/fatty foods!. At meals, try to eat smaller portions!.Www@Answer-Health@Com