best exercise bike 2009 image
Holly
Sitting here watching supersize vs. superskinny, these girls have 3 months to change their eating habits to gain a healthy weight. I got curious, if you had 3 months and wanted to lose between 20 to 30 pounds healthily, how would you do that? Including exercise and better eating.
Answer
I actually did this. I joined Weight Watchers at the end of February 2009 and by Memorial Day weekend, I had hit the thirty pound mark. The main way I did it was by tracking my food... writing down everything I ate, and not going over the amount I was permitted to eat for the day. Weight Watchers does it through a points system...which is a formula which calculates fiber, fat and calories...but you can do the same thing by counting calories. I ate pretty much all foods that I wanted...my weakness is Chinese food...but instead of having my high fat favorites daily, I limited my intake to once a week. So, I would have two "cheat" meals where I ate whatever I wanted, or had dessert, etc. This helped keep me on track because it was easier to stay on my diet when I knew I would be able to have whatever I wanted when I went out to lunch on Saturday, etc. The worst thing about a diet is feeling deprived, and I never allow myself to feel deprived.
I exercised an hour a day six days a week. I did a variety of different things...in that period, however, I mainly walked or swam. When I walked, I walked for an hour on the treadmill. I swam for an hour as well. When the weather grew warmer I biked outside. A few months later my fitness level had increased to the point where I was able to run, but that was after I had reached the fifty pounds lost mark.
I lost over sixty pounds, and ten have crept back on since October, which I am now working to lose. I found that writing down everything you eat has the most impact, because it makes you think twice about what you're eating, and if you really want to have it if it means you won't be able to have something else later. It was when I stopped "tracking" (WW's term for it) that I started to fall back into old habits, so I can't stress enough how important this is...it's a pain in the rear for sure, but it works.
I actually did this. I joined Weight Watchers at the end of February 2009 and by Memorial Day weekend, I had hit the thirty pound mark. The main way I did it was by tracking my food... writing down everything I ate, and not going over the amount I was permitted to eat for the day. Weight Watchers does it through a points system...which is a formula which calculates fiber, fat and calories...but you can do the same thing by counting calories. I ate pretty much all foods that I wanted...my weakness is Chinese food...but instead of having my high fat favorites daily, I limited my intake to once a week. So, I would have two "cheat" meals where I ate whatever I wanted, or had dessert, etc. This helped keep me on track because it was easier to stay on my diet when I knew I would be able to have whatever I wanted when I went out to lunch on Saturday, etc. The worst thing about a diet is feeling deprived, and I never allow myself to feel deprived.
I exercised an hour a day six days a week. I did a variety of different things...in that period, however, I mainly walked or swam. When I walked, I walked for an hour on the treadmill. I swam for an hour as well. When the weather grew warmer I biked outside. A few months later my fitness level had increased to the point where I was able to run, but that was after I had reached the fifty pounds lost mark.
I lost over sixty pounds, and ten have crept back on since October, which I am now working to lose. I found that writing down everything you eat has the most impact, because it makes you think twice about what you're eating, and if you really want to have it if it means you won't be able to have something else later. It was when I stopped "tracking" (WW's term for it) that I started to fall back into old habits, so I can't stress enough how important this is...it's a pain in the rear for sure, but it works.
How do I lose alot of weight before June?
efyouseeka
I am overweight and I am required to lose 30-50 pounds for a MAJOR back operation. I am 212 lbs now...How can i lose about 40 or 50 pounds from now to June 3, 2009 ?
Answer
Weight loss is an overall process. You need to think about many factors. There are many sensible things you can do that will make a tremendous difference over the long term if you need to lose weight. It can be done in a healthy way. This is what has worked for me.
Keeping a food journal really does help. It will give you a much better sense of how much you are eating, and when, and why.
Make a few additional small changes - walk everywhere, always use stairs instead of elevators, walk on escalators, get up and move around at least once an hour if your work or your life in general is sedentary, walk every day, use a pedometer. Walking 10,000 steps a day is a really good idea. Build up to a long brisk walk everyday, or most days. Be more active and watch less TV and spend less time on the computer. Buy one piece of exercise equipment to have at home and be strict with yourself about using it. Sometimes you can find mini-steppers or exercise bikes at second hand stores and thrift stores for just a few dollars.
Start a weight lifting routine. Join a gym. Possibly you can find one that has someone who specializes in weight lifting programs for beginners. Weight lifting will increase your metabolism as well as improve posture and appearance overall. Even if you can't get to the gym you can work out at home using things around the house. Invest in a good weight training book. The Dummies series actually has a good one.
In terms of diet, cut out or reduce things like junk food, pop, fat, fast food. Eat more fruits, vegetables, whole grains, lean meat, fish. Particularly if you choose a vegetarian lifestyle include natural peanut butter, hummus, dried fruit and nuts. Pay close attention to getting the nutrients your body needs to be healthy.
Make your portion sizes smaller. Use a smaller plate - in our society we have become accustomed to thinking that we need a large plate of food at every meal, and we don't. About quarter of your plate of food should be protein and at least half of it should be veggies.
Learn to count calories. At your current weight and activity level, you may possibly need about 2000 calories or more to maintain your current weight. So you will lose weight at a reasonable and healthy rate if you cut back to about 1600 or 1700 calories a day.
Eat small amounts frequently, rather than three large meals. Never skip breakfast. Include some protein in your breakfast. It will help get you through the day.
Drink plenty of water, at least 8 big glasses of water a day, and more if it is very hot, if you sweat a lot, or if you are exercising intensely, and eliminate fruit juices. Fruit juices have too many calories, so get your vitamins from fresh fruit, not the juice. You will begin to see changes in your body.
An area that many people overlook is getting enough sleep. You are much more likely to overeat or to binge eat if you are tired and not well rested, so get enough sleep.
Check out websites about nutrition, exercise, weight training, etc. Here are a few helpful links.
http://www.nutrawatch.com/
http://www.caloriesperhour.com/
http://www.helpguide.org/life/healthy_eating_diet.htm
http://www.wikihow.com/Lose-Weight-the-Healthy-Way
http://weightloss.about.com/cs/fitness/a/aa011503a.htm
http://www.webmd.com/fitness-exercise/features/no-weight-workout?page=4
Weight loss is an overall process. You need to think about many factors. There are many sensible things you can do that will make a tremendous difference over the long term if you need to lose weight. It can be done in a healthy way. This is what has worked for me.
Keeping a food journal really does help. It will give you a much better sense of how much you are eating, and when, and why.
Make a few additional small changes - walk everywhere, always use stairs instead of elevators, walk on escalators, get up and move around at least once an hour if your work or your life in general is sedentary, walk every day, use a pedometer. Walking 10,000 steps a day is a really good idea. Build up to a long brisk walk everyday, or most days. Be more active and watch less TV and spend less time on the computer. Buy one piece of exercise equipment to have at home and be strict with yourself about using it. Sometimes you can find mini-steppers or exercise bikes at second hand stores and thrift stores for just a few dollars.
Start a weight lifting routine. Join a gym. Possibly you can find one that has someone who specializes in weight lifting programs for beginners. Weight lifting will increase your metabolism as well as improve posture and appearance overall. Even if you can't get to the gym you can work out at home using things around the house. Invest in a good weight training book. The Dummies series actually has a good one.
In terms of diet, cut out or reduce things like junk food, pop, fat, fast food. Eat more fruits, vegetables, whole grains, lean meat, fish. Particularly if you choose a vegetarian lifestyle include natural peanut butter, hummus, dried fruit and nuts. Pay close attention to getting the nutrients your body needs to be healthy.
Make your portion sizes smaller. Use a smaller plate - in our society we have become accustomed to thinking that we need a large plate of food at every meal, and we don't. About quarter of your plate of food should be protein and at least half of it should be veggies.
Learn to count calories. At your current weight and activity level, you may possibly need about 2000 calories or more to maintain your current weight. So you will lose weight at a reasonable and healthy rate if you cut back to about 1600 or 1700 calories a day.
Eat small amounts frequently, rather than three large meals. Never skip breakfast. Include some protein in your breakfast. It will help get you through the day.
Drink plenty of water, at least 8 big glasses of water a day, and more if it is very hot, if you sweat a lot, or if you are exercising intensely, and eliminate fruit juices. Fruit juices have too many calories, so get your vitamins from fresh fruit, not the juice. You will begin to see changes in your body.
An area that many people overlook is getting enough sleep. You are much more likely to overeat or to binge eat if you are tired and not well rested, so get enough sleep.
Check out websites about nutrition, exercise, weight training, etc. Here are a few helpful links.
http://www.nutrawatch.com/
http://www.caloriesperhour.com/
http://www.helpguide.org/life/healthy_eating_diet.htm
http://www.wikihow.com/Lose-Weight-the-Healthy-Way
http://weightloss.about.com/cs/fitness/a/aa011503a.htm
http://www.webmd.com/fitness-exercise/features/no-weight-workout?page=4
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