Ways to lose pounds fast

Home > Ways To Lose Body Fat Fast Information > Ways To Lose Body Fat Fast Knowledge Base > Fastest way to lose lbs or body fat?

Fastest way to lose lbs or body fat?

I'm in the process of joining the military but i need to lose 15lbs to get in i been eating less and trying to run and walk in the afternoons. Does anyone have any idea on how I can lose the weight by august? ive only lost 2lbs in 2mos and it sucks?

Public Comments

  1. give up.
  2. join a fat camp they make you lose 1lb everyday.
  3. Eating less doesn't do much when you were eating way too much to begin with. If you are really interested in losing weight go see your doctor and have him give you a menu or meal plan to eat from. If you don't want to go to the doctor then: Make sure you walk or jog 3-5 miles EVERY DAY. Drink plenty of water. Cut out all other drinks except water. Drink something like Slim-Fast for breakfast and lunch. Eat a small meal for dinner. Go to bed hungry. You will be hungry. You will get headaches. You will get hunger pains. You will cramp up. This will last about 10 days, then your body will get used to the reduced food intake.
  4. eat right n exercise...walk atleat for one hour everyday at 4mph..u will lose 15 pounds in a year..n i promise u..u will never gain it back....be slow n steady
  5. Maybe u r eating less but what is it that you are eating. I am on a diet myself as being fat isn't fun anymore because of all these health problems. But for u and the military i guess you could try cardio exercises those are exercises that let u burn fat rapidly due to the high energy it requires to loose 15 lbs by august is hard real hard as a matter of fact cuz u only have one week. What helps though is this site as you realize when u feel like giving up someone tells u keep going. it takes a person to burn 4000 calories to loose just 1 pnd. so watch your calorie intake, try consuming mostly wheat products and fruits but in moderate portions, also try changing your exercise plan as when your body gets use to a set exercise its hard for it to continue shedding the weight as it knows exactly what to expect. Try walking in the mornings or late evenings this will allow you to avoid the sun and be inspired to walk for a few extra minutes. good luck
  6. Here is what worked for me: Watch everything that goes into your mouth! Measure serving sizes too-a serving is not as much as we think it is. It is alright to eat what you want just watch portion size. Make sure you eat complex carbs, protein (lean), and fiber. Also, step up the exercise and if you think you blew it for a day, exercise a little longer that day.
  7. It is mostly NOT your fault, if you need to lose weight. The way you 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 and anti-water. Lose bodyfat and retained water which also makes you a lot fatter (bloated). Plus click on "Pure Water" to make sure the water you drink doesn't hurt you. 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
  8. Hi, I've been helping people stay healthy for a more than 20 years and I can tell you that losing weight requires a combination of both exercise and caloric restriction but with a proper nutrition balance. If you want to lose weight in a healthy manner don't be in a rush and keep the following in mind: 1) Check with your physician to be certain that you are physically able to reduce your calories and increase your exercise habits safely. 2) Make certain that the calories you are eating are as balanced as possible. Finding out how much protein, carbs, and fats your body needs on a daily basis can really help keep your energy levels high all day long. The #1 reason my clients tell me that they've stopped dieting or exercising in the past is because of low energy ebbs. Splitting the amount of calories you can have per day into 5 - 6 smaller meals will help tremendously (this keeps your body fueled and ready to go and you also know that your next meal is only a couple of hours away). If you need help selecting good foods I suggest you get either Sugar Busters or the Zone. Neither of these books have to be taken as gospel concerning weight loss but they do contain good advice that will help you make better food choices. Knowing what your basal metabolic rate (BMR) is will certainly help you determine how to be calorie conscious. Also remember that you may or may not need supplements to help things along. 3) While exercising (before, during, and after) be sure to consume enough water. The key is not to be 'thirsty' (overtly) during this time of exercise. 4) Adding weight bearing exercise (i.e., lifting weights) will help to tone your body and the thermogenic (fat burning) effect will last long after you've stopped working out -- even if your workout is simply walking). 5) Remember that you'll probably hit plateaus (times when you'll stop losing weight) several times during your weight loss progress. This is completely normal and is only temporary but it can last for a couple of weeks at a time. It is very important to remember that even if your scale isn't showing progress, your entire body is being positively effected by your efforts. 6) Measure different parts of your body (neck, upper arms, lower arms, chest, abs, waist, belly, butt, thighs, etc.) and do it accurately. Write these measurements down and check them once every 2 weeks. This will help you remember that your body is 'reducing' all over -- not just in one particular area. If you're weight training you may actually notice a slight increase in some areas of your body (don't worry -- if you're a woman you won't start looking like a bodybuilder). 7) Keep focused on your end goal and concentrate on losing maybe 1 pound a week -- sometimes you'll lose more, sometimes less. As long as it's an average, it's okay. 8) Lastly, remember that attempting to lose weight if you are overweight is a WONDERFUL thing. If you've just begun, keep up the good work. If you're about to begin, congrads!! I've worked with hundreds of people in the past 20 years (mostly women) who have lost (individually) HUNDREDS of pounds safely. Better still, they've kept it off -- Kay lost over 350 pounds and has been at her goal weight for 7 years now. As for what to take (if anything), that depends entirely on what your body needs. Anyone who suggests that you take something that 'works for everyone' is either confused or deluded. For example, if you had a twin brother or sister your bodies could react completely different to certain supplements or foods on a metabolic level. If you want to learn more about what you might want to take and how to calculate your BMR, you can visit my site (below). Of course there are several over-the-counter supplements that can help a person lose weight by either stimulating the burning of fat (these should be used sparingly if at all), by suppressing the appetite (supplements such as Dr. Bill's Choice Pure Hoodia, some Omega 3, 6, & 9 supplements, and a couple of others have been shown effective for this and they are non-stimulating), and by increasing the amount of brown adipose tissue (fat) that your body has available to use for energy (the exact supplement your body might need to do this would have to be determined case-by-case). As a final note, if you are female, hormones could be an issue that might need to be addressed to facilitate weight loss. I work with a number of women (in the hundreds) who have found this to be the case. If you have any questions about losing weight or about diet and supplementation, don't hesitate to write and ask. Lonnie Honeycutt, C.N.C. Your Health Is My Concern http://www.betterlifetoday.com
  9. Always check with your doctor before beginning any exercise and nutrition plan. You need a good combination of aerobic activity and resistance training combined with a healthy diet. It is not recommended to lose more than 1-3 lbs a week. If you want to lose weight the correct and safe way that will stay off for the long-term, you need a good comprehensive exercise and nutrition plan. A good program looks like this: Always warm up and cool down Muscular Strength & Endurance-you need a good resistance training program that includes exercises for all muscle groups (hips, chest, upper and mid back, legs (quads and hamstrings), shoulders, lower back, upper arms (biceps and triceps), calves, forearms, abdomen, and the gluteus maximus). Your intensity should be 70-80% 1-RM or 8-12-RM, 8-12 reps, 1 or more sets, 3 times a week for 6 weeks or more when you begin a resistance program. You should begin with 1 exercise for each major muscle group and make sure the days you do resistance training are not consecutive meaning you don't exercise the same muscle group two days in a row. As you continue your program you can add more exercises, add weight, and change up your program to include more days or just work specific muscle groups on specific days. As your muscles grow stronger you will be able to reduce the rest time between each set. You should rest for about 30 seconds between sets. Muscle is metabolically active and therefore when you gain muscle it burns more calories and helps to raise your metabolism. If you do not have money for a gym membership or do not have access to one, here is a great website to create a work out plan only using your body weight. http://www.bodybuilding.com/fun/exercises.php?MainMuscle=&Equip=BodyOnly&Isolation= You can also search for all kinds of exercises that use weight. Here is another great website for finding some good exercises for different parts of the body. http://www.preventdisease.com/fitness/Strength_Exercises.html Here is a great link to a comprehensive musculoskeletal atlas of the body to help you understand what exactly you are working http://www.preventdisease.com/home/muscleatlas/content.html#102 Also, if you are having trouble deciding what type of program you should be doing, here is a website that may help you to better understand the different forms of strength. http://www.bodybuilding.com/fun/kelly2.htm Cardiovascular Endurance-This part is extremely important for fat burning and enhancing your overall cardiovascular performance. You need to include a warm-up and cool-down. In order to have an effective cardio plan you must first make sure you remain in your target heart rate zone for at least 30 minutes a day (you can start out doing this for 3 days a week and build up) and then you can build up to 45-60 minutes a day. This will seriously help to burn fat as well as raise your VO2Max which is basically a number that represents the capacity of your cardiorespiratory system. The higher the number the more efficient your cardio system is. You can learn more about VO2 at the following website. http://www.preventdisease.com/news/articles/vo2_max_how_fit_athlete.shtml In order to determine your target heart rate, do the following: know these numbers: maximum heart rate= (220-age) resting heart rate=(get this by counting your pulse for a minute when you first wake up in the morning) heart rate reserve=(maximum heart rate-resting heart rate) then calculate training intensity: TI= Heart rate reserve x percentage(use 70%-85%) + resting heart rate Now your training intensity number is important because this is the number you want to reach for a particular training intensity. This is the number your heart rate has to get to in order to be in the optimum cardio training zone. You can perform the TI equation for 70% and then another for 85% to get a good range for your heart rate. This is your own personal target heart rate zone. You can either count your pulse yourself or use a heart rate monitor while you are exercising. You can buy one at most electronic stores. I recommend the heart rate monitor because you don't have to do anything and it lets you know where you are. Some even beep when you reach your zone or when you go above it. Mine has a strap you put on under your clothes and a watch that shows you your heart rate as well as other things. Now of course, any type of heart rate monitor will not be perfect because there are factors that are not taken into account, but it is one of the most accurate ways to keep track of your heart rate that is easily available to the public. Here is a website to help you calculate your target heart rate zone http://www.preventdisease.com/healthtools/articles/thr.html Here is a good website for some information on how to measure your physical activity intensity http://www.cdc.gov/nccdphp/dnpa/physical/measuring/met.htm Now, I needed to tell you all of that so I can let you know what cardio activities will fit this type of requirement. The following are great activities for a good aerobic plan: cycling, jogging, running, walking, rowing, stair climbing, elliptical machine, aerobic dance, bench step aerobics, hiking, in-line skating, skiing, rope skipping, swimming, and water aerobics. Any of these activities are acceptable only if you make sure your heart rate stays within your target heart rate zone. This does not count your warm-up or cool-down either. You need at least 30 minutes within your zone for the best benefits because for most people your body does not begin to burn fat until you have been working aerobically in your heart rate zone for at least 30 minutes. Of course all exercise is good for you, so even if you do not make it to your heart rate zone, it still is good for you and there will be benefits from it. Just work your way up, start slow, and you will be gradually improving your body's cardiovascular performance and burning fat. Once your body gets used to performing aerobically it will begin to burn fat faster than someone who is not on a cardio program. You can find calculators at the following website to calculate about how many calories are burned by different activities. http://www.preventdisease.com/healthtools/tools.html#bctwr Here are a few websites that will help you to begin a fitness walking program http://www.preventdisease.com/fitness/fitness_walking.html http://www.preventdisease.com/fitness/walking_schedule.html Or if you prefer, you can begin a jogging program http://preventdisease.com/fitness/fitness_jogging.html Body Composition-this includes your body fat percentage, bone frame, as well as how much muscle you have. Most people focus on only weight, but you should not put as much focus on that as much as what your body fat percentage is (get it tested at an exercise facility with skinfold calipers). You should also get circumference measurements done. This includes your neck, shoulder, chest, waist, abdominal, hip (buttocks), thigh (proximal), thigh (mid), thigh (distal), knee, calf, ankle, arm (bicep), forearm, and wrist. You should be able to do this at a gym. You should get all of this information done before you start your program and then you can see how you improve. You can calculate an estimate of your body composition and target weight here: http://www.preventdisease.com/healthtools/tools.html#bctwr The following website will help you to understand a little more about body composition http://preventdisease.com/news/articles/muscle_vs_fat_measure_what_matters.shtml Flexibility- Most people do not even think about this, but it is very important because it helps to prevent injury and it helps you to perform every day activities. It also has an effect on all your other programs. You should perform 10-12 flexibility exercises every day. Slowly stretch the muscle to a point of mild discomfort but not necessarily pain. Hold stretch for 10-30 seconds, and do 3-5 reps for each stretch. This should take about 15-30 minutes per session. If you do not have time to do this every day, try to do it 2-3 times a week. Here are some good websites to learn more about flexibility and stretching http://preventdisease.com/fitness/fundament/articles/stretching.html http://www.cmcrossroads.com/bradapp/docs/rec/stretching/ Diet- You have to make sure that you eat right and that means following the food guide pyramid. All those low carb diets or fad diets out there will not help you lose weight safely. You can read more about the risks of low carb diets at the following website http://www.preventdisease.com/news/articles/032006_low-carb.shtml Know that 1 lb. of fat is equal to 3,500 calories. So if you eat 500 calories less per day for a week than you normally would (by either cutting back or changing what you eat or even by burning 500 calories from exercise) that is 3,500 calories and you should lose 1 lb. that week. I know that does not sound like a lot, but it is a proven fact that you should not lose more than 1-3 lbs. per week because it is not safe nor does it stay off. If you work to lose 1-3 lbs a week then it is much more likely to be the safe way and will stay off for long-term if you continue to live a healthy lifestyle. I do not like the word diet because most people think of a diet as a short-term way of losing weight when the most effective way of losing weight is to completely change your lifestyle. Here are some ways to change the way you eat: Always follow the food guide pyramid with focus on fruits and vegetables and lean meat such as chicken or fish. Make sure you get enough fiber and water in your diet. You should get 20-30 grams of fiber every day along with plenty of water. You can go to http://preventdisease.com/home/tips65.shtml to learn more about fiber and tips on how to get more in your diet. You should drink a total of 8 eight-ounce glasses of water a day at least. This is different for everyone, but you should be able to figure out about how much water you need a day. You can go to http://preventdisease.com/news/articles/how_much_water.shtml to learn more about how much water you should drink. Get your carbs from complex carbohydrates (pasta, rice, grains, cereals, potatoes, dried beans and peas) that contain whole wheat. When you buy something such as bread make sure the first ingredient is whole wheat and does not contain the word enriched. You can learn more about carbohydrates at the following website. http://www.preventdisease.com/fitness/weightloss/articles/carbs.html You can also learn how to choose healthy breakfast cereals at the following website http://www.drmirkin.com/nutrition/N180.htm Learn what serving sizes are and how to properly use them. This is very important because the average American consumes way too much and it is because serving sizes are out of control. Even when you go out to eat or to fast food places you can eat healthy. Choose low fat or low calorie food items such as a salad ( fat-free cheese and dressing), grilled chicken sandwich, etc. When you go out to eat you can also split an entree with someone or ask them to put half in a to-go box in the back before they even bring it to you. Always eat breakfast and never skip any meals. I have also done research on this and this helps to keep your metabolism up and makes sure you do not overeat, among many other things. Try for 3 meals a day with 2 snacks. Try as much as you can to stay away from saturated and trans fat because they are both bad for you and should be consumed as little as possible. Mono and polyunsaturated fats or good for you but fat should only make up 25-35% of total calories. If the food label ingredient list contains "partially hydrogenated" that means it contains trans fat and should be avoided when possible. The following website offers a plan to follow to help fight fat http://msn.prevention.com/article/0,5778,s2-4-60-105-1138-1,00.html Watch out for your caffeine intake, you can find how much caffeine is in certain things at the following website. http://health.yahoo.com/topic/nutrition/foods/article/mayoclinic/CE619C35-D037-4016-A9CBEA9A3ECBCEB6 A lot of people also focus on high protein but in reality you only need .8 grams of protein for every kilogram of your body weight. People who are on a resistance training program may consume up to 1.2 grams of protein for every kilogram of body weight. So for me I weigh 135 lbs. and I figure my body weight in kg as follows: 135 divided by 2.2= 61.4 kg 61.4 kg x .8= 50 grams of protein a day. 61.4 kg x 1.2=74 grams of protein a day. My range is 50-74 depending on my exercise level. You can check out this online calculator to find out about how much protein you need. http://www.preventdisease.com/healthtools/articles/protein.html The following website also has a list of the 29 healthiest foods or “power” foods and why they are so http://www.bellybytes.com/articles/29foods.shtml There is a formula you can use to calculate an estimate of how many calories you would need to eat every day to either maintain your current weight or to lose weight based on different factors. You can go to this website to calculate an estimate of your total daily energy requirement from your BMR+AMR. http://www.preventdisease.com/healthtools/articles/bmr.html Here is a helpful website to understand how to manage your metabolism http://preventdisease.com/home/weeklywellness163.shtml Also here is a helpful website to find out what nutrients a food contains http://www.nal.usda.gov/fnic/foodcomp/search/ Here are some other websites to help you understand how to eat healthier http://www.preventdisease.com/fitness/nutrition/articles/healthyeating.html http://www.preventdisease.com/fitness/weightloss/articles/management.html http://www.mypyramid.gov is a great website to use to keep an online track of calories and many other things. It is free and also provides you with additional information to help you lose weight. Here is another website to check out to understand the modes of fitness better. http://preventdisease.com/fitness/fundament/articles/types_exercises.html I have a powerpoint presentation on several of the fad diets that people are on today if you would like to contact me for it. I also have a powerpoint presentation on the importance of breakfast if you would like more information on that also. I would recommend you find a certified personal trainer and a registered dietician in your area to help you lose weight. It is very important to know that not all personal trainers are educated the same and therefore you must make sure if you use one they are properly certified. The following website gives you more information on this subject. http://www.preventdisease.com/news/articles/not_all_trainers_equal.shtml
  10. I've been diagnosed with hyperglycemia, the beginnings of diabetes. Sugar is now a poison & fat my enemy. So I went to a nutritionist & was told that I had to modify my food intake to control my sugar levels & lose weight. Try going into a candy store or gas station mart and realize that everything in that place has sugar in it. Even the fat free stuffs. I had to replace sugared drinks (high in calories) with water, sugarfree drinks, Crystallite teas & skim milk (even milk has sugar). Red meat only once a month. Poultry & fish only. No fast foods (contains high fat). Salads with low calorie dressings & no croutons. Fat free cheese only. Low calorie bread preferrably toasted (toasting cuts calories). If you have a sweet tooth, there are no/low fat, sugarfree desserts in large supermarkets. Even Slimfast is high in sugar. If this is too extreme for you, just try to replace what you normally eat with low calorie / sugarfree items on things you can tolerate. Oh, and eating less signals the body to hold onto the fat you already have so eat smaller meals every 4 hours instead of 3 regular meals or less. Drink 1 cup of water every hour. I would lose 2 lbs. a week on this dietary method without exercise. If I wanted to lose more, I would do walking lunges (using music as a measuring of time) around my neighborhood for 20 minutes per day. Use hand weights & take deep breathes too, if possible, to burn more fat & make lean muscles. The exercise increased more loss of weight up to extra 2-3 lbs per week. Yes, you would look funny doing lunging as you walk down the street but hey, it's free! If possible, walk with a friend. Good luck!
  11. The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better: *1) Burn more calories then you're consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm Get a diet and fitness calculator that you can put on your computer or cell phone. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities. Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight: Adults: http://www.halls.md/ideal-weight/body.htm Teens/Children: http://www.kidshealth.org/kid/exercise/weight/bmi.html It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound. *2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement. Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs: http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d *3) Exercise on most days by doing cardiovascular training and/or resistance training activities. Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is “Weight Training for Dummies”. A superb magazine to buy with resistance training routines that will not get you bored is "Muscle and Fitness". Signup for the free newsletter. An excellent free online resource is at http://www.exrx.net/ A good book to buy that teaches you the cardiovascular training basics is “Fitness for Dummies”. *4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety. *5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A superb book to read is “You The Owner’s Manual”. An excellent periodic publication is the “Nutrition Action Health Letter”. A reputable test you can take to measure your biological age is at http://realage.com Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Send me an email or yahoo instant message to "gainbetterhealth" if you want an indoor air purifier recommendation and if you have any questions. *Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.
Powered by Yahoo! Answers