Ways to lose pounds fast - what is a good and effective way to lose body fat?

what is a good and effective way to lose body fat?

275 pound male

Public Comments

Eat healthy, drink lots of water...cut back some on your calorie intake to lose, and exercise several days a week... When I'm trying to lose weight, I workout at least 1 hr a day, 5 days a week...sometimes 2 hrs (1 hr a.m., 1 hr p.m.). Good luck!
I lost 105 pounds in 6 months. Here is how I did it. 1. Every morning get up and walk for 45 minutes. You can start with less time, but you want to get up to 45 minutes, and it must be fast walk. You want your heart rate to go up. It must be in the morning, it kick starts your metabolism. 2. I cut out Red Meat, and fatty foods. Boneless skinnless chicken breast, baked, or grilled, rice and vegetables (steamed). 3. Eat half. Just eat half of what you normally eat. Put 1/2 on your plate, and put the rest away. Cook less. When you go to fast food, get salads only. Or grilled chicken. No fries, diet soda. Or water. It will work, once you get into a routine, you will get hooked on the results, and you will keep the routine. It has been over a year for me.
combination of weight training to build muscle... more muscle will increase your metabolism... with cardio, running, jogging, walking to begin with... and a sensible diet low in simple sugars and fat. i lost nearly 50 lbs, 220 to 170 over about 6 months about 5 years ago and have kept it off. the book i like is Body for Life. check it out. stick with it and good luck.
I know you're not going to like this answer, but I swear it's the truth. A lot of sources say you can eat less carbs or eat less protien, blah blah, but the truth is you just have to eat right and excercise. If you eat fries and drink coke all the time, then working out is going to be that much harder. Your body does need some fat, so eating fries is okay every now and then, but you need to try and eat proper meals (example: baked chicken, corn, and peas or something) Working out and eating right is hard to do all the time, but I promise it works!
as stupid as it sounds you have to be really motivated and want to do it. not give in to temptation, although its hard. I used a shake type diet, had two a day as meal repalcements, and fruit for snacks and only 1 proper meal, worked
You got 2 other things making you heavy besides bodyfat. Good carbs like celery and carrots will never make you fat. Bad carbs like cake will, but you don't need to know the whole science of glycemic index and load. It is mostly NOT your fault, if you need to lose weight. The way we have been taught to eat is responsible for making obesity the number one health problem in the world (according to Atlantic Monthly magazine) replacing hunger and infectious disease. You need to re-learn how to eat so you can become thin. Not a diet, but diet lifestyle. Find out about fastest way to lose weight, gradual ways to lose weight, most effective exercise, good and bad carbs and anti-water. Lose bodyfat and retained water which also makes you a lot fatter (bloated). Links page has gov. BMI calculater to find out just how much overweight you are (teens plug in your age to compare to others your age). Most important-- make sure to read the last "fat loss tip", first before anything else, to see the number one food that causes Americans to be fat. http://phifoundation.org
If your really serious about this and that your welling to do what it takes...then your justing starting.. the first thing to lose weight effective is by having and mainting a good rate of metabolism! Metabolism is the amount of energy (calories) your body burns to maintain itself. Whether you are eating, drinking, sleeping, cleaning etc... your body is constantly burning calories to keep you going. Metabolism is affected by your body composition. By body composition, I mean the amount of muscle you have versus the amount of fat. Muscle uses more calories to maintain itself than fat. People who are more muscular (and have a lower percentage of body fat) are said to have a higher metabolism than others that are less muscular. For example, let's say you have two people who are the exact same height and weight. One exercises on a regular basis with weights, in addition to aerobic exercise, and has a low percentage of body fat. The other never exercises and has a higher percentage of body fat. The first person who exercises will have a higher metabolism than the second person. What this basically means is that person #1's body will use more calories to sustain itself than person #2. Begin to exercise and stop dieting. If you've never exercised before, make sure you see a doctor before beginning a new exercise program (your problems with metabolism may be the result of a medical condition rather than your diet or lack of exercise). You can increase your muscle mass by doing some type of resistance work (i.e. lifting weights, using exertubes, rubberbands, dynabands, hand weights etc...). You can also decrease your level of body fat by doing some type of aerobic exercise at least 3 days a week for longer than 20 minutes. By aerobic exercise, I mean an activity (such as walking, jogging, step aerobics, hi/low aerobics, biking, swimming etc...) that will increase your heartrate into the target zone and keep it there for the duration of the exercise session. You also need to eat! - Do not diet, just watch the types of foods you eat. Try to eat a diet that is lower in fat (check the labels on the foods that you buy). Symptoms of slow metabolism include fatigue, feeling cold, dry skin, constipation, a slow pulse and low blood pressure. These symptoms could be the result of a medical condition rather than low metabolism - MAKE SURE YOU SEE YOUR DOCTOR to rule out any type of medical problem. if you eat a very low-calorie diet, your metabolism will slow down in order for your body to survive (your body thinks it is starving). The combination of aerobic activity and weight training will result in a body that has more muscle and less fat - so the end result will be a higher metabolism. Good Luck!!
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There is no short cut but there are some techniques which certainly accelerate the weight loss. Remember food is a fuel and if you eat more than you burn your body has no option but to store the fuel as fat. Volume of food is not necessarily indicative of calories (approx values:1gm carb = 4.5kcal; 1gm protein=5.4kcal; 1gm fat =9kcal). Some ideas which worked for me: 1). Only shop for one day at a time if you can to avoid over stocking your fridge, cupboards etc. 2). Cut out carbs at night and avoid cooking with oils (rather grill or use non stick etc). 3). Always work out your calories religiously each day in terms of what you have eaten and what you burn in a book or PDA. (if you don't exercise you probably burn in the region of 1500 calories to 2000 per day so don't exceed 2000). You might be amazed how much over you are at the beginning. 3). If you can start exercising such as walking in the pm or when you have a chance. Once you get into the routine it becomes much easier. 4). This really works well: take a strong dose (2gm/day) of L carnitine and CLA (1gm/day). Take half dose of L Carnitine in am and balance in pm. This helps metabolise the stored fats faster and there are no nasty side effects at all. 5). Keep a clear mental image of what you want to look like (be realistic) and bear in mind that this is actually a lifestyle change and not a temporary course to lose some weight as this is what results in a weight gain. These techniques took me from being a very overweight individual to just fine so give it a go.
Chek out the South Beach Diet. Find a good gym and talk to the trainers there about exercise classes. Stop eating white sugar and junk food. Take a good walk each day. Don't eat after sundown. Do eat a good breakfast. Don't eat BIG meals - divide your daily intake into 5-6 smaller meals/snacks. Drink 6-8 glasses of pure water daily.
Healthy weight loss tips * Take one pound at a time Don’t get overwhelmed by how much weight you need to lose. Try to remember that "losing 15 pounds in two weeks" is nothing to celebrate. It is important to realize that the more quickly weight is lost, the more likely the loss is coming from water and muscle, not fat. Since muscle tissue is critical in keeping our metabolism elevated, losing it actually leads to a decrease in the amount of calories we can each day without gaining weight. Fat loss is best achieved when weight is lost slowly. Strive for a weight loss of no more than 3-4 pounds per week. One pound of weight is equivalent to 3500 calories. * Set Reachable Goals For instance, if you know you need to get more exercise, begin with a manageable goal of, say, walking 10 minutes a day that you know you can achieve. Then build your self-esteem by achieving the small goals you set yourself. The same logic applies for losing weight. * Stay off the scales Don’t get discouraged when your progress seems to be slow according to your bathroom scales. They do not provide a true measure of what is going on with the body. If exercise levels are adequate (5-7 days a week), you may be putting on muscle but losing fat, thus losing inches even if you are not losing pounds. It's always a good idea to do several body measurements to have a second objective way to monitor progress. * Stay focused on being healthy, not thin # Many people become more successful at long term weight loss when their motive changes from wanting to be thinner to wanting to be healthier. Change your mindset to think about selecting foods that will help your body's health rather than worrying about foods that will affect your body's weight. The Food Pyramid offers a basic outline of the types and amounts of food you should eat each day to give your body the nutrients it needs for optimal health. * Fat Free? We've known for some time that limiting high fat foods in the diet can be helpful with weight loss. That's because fats pack in 9 calories per gram compared to only 4 calories per gram from proteins or carbohydrates. To many, the message to limit fats implied an endorsement to eat unlimited amounts of fat-free products. Just to clarify, fat-free foods have calories too. In some cases fat-free foods have as many calories as their fat laden counterparts. If you eat more calories than your body uses, you will gain weight. Eating less fat will help you to lose weight. Eating less fat and replacing it with excessive amounts of fat-free products will not. * Drink plenty of water Drink eight glasses a day. Water is a natural appetite-suppressant. Nettle tea is a great weight-loss tea as it supports metabolism and has diuretic properties. * Reward yourself # Each time you reach a goal, such as losing 5 pounds, reward yourself with a gift or a massage. * Seek help if you need it # A big key in long term weight control comes from receiving encouragement and support from others. Find a friend to lose weight with or you can check to see if groups such as Weight Watchers, or eDiets offer programs and resources in your area by clicking the links. You may also wish to check with your local hospital to see if their registered dietician conducts group weight loss programs. * Watch your portions With the advent of "supersize" meals and increasingly huge portions at restaurants, our concept of normal serving sizes is a distant memory. Be mindful of the amounts of food you consume at a sitting. When necessary, divide your food in half and ask for a take home bag. It is all too easy to be a "plate cleaner" even when served enormous portions. Learn to pay attention to your hunger level and stop eating when you feel comfortably full, not stuffed. * Eat your food slowly Did you ever notice that thin people take an awfully long time to eat their food? Eating slowly is one method that can help take off pounds. That's because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in. The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat. So slow down, take smaller bites and enjoy your food.
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