I need some help/advice on how to lose weight?

[whitermelon]

Well I've been trying all summer to lose like 15 pounds. But nothings working no matter what workouts or diets I'm trying. So I need some help? Anyone?

[Miss_Jackson]

Don't count calories. Do. Not. Count. Calories. That's a very fast way to get you on track to an eating disorder. It promotes obsessive behavior. This is coming from a recovering anorexic, so I know. Don't cut out any food groups entirely. All foods have a place in our diet. Some are more nutrient dense than others, but they all serve a purpose. Some foods' purpose is more to make us happy, and that's ok. Food should be something we enjoy. My best advice is to ignore any diets or exercise plans you find on the Internet and go straight to your doctor. Find out what a healthy weight range for you is. You won't be able to find this online because everyone has a different healthy range. You should also find a good dietician. Not just a nutritionist. You don't need a degree to be a nutritionist, so they can wind up giving you lots of false information. Your dietician and doctor can work together to come up with a healthy diet and exercise plan to get you to a healthy goal weight in a safe way! :) Remeber, don't count calories, don't "punish" yourself, don't obsessively weigh yourself (once or twice a week is plenty), don't compulsively exercise, don't use laxatives or other purging methods, don't cut out any food groups (even ones that people say are "bad" like fats and carbs. Your brain needs fat to function and your heart needs carbs so it won't give out. I had heart problems from too few carbs. All nutrients are important.), and let yourself enjoy life. Food is meant to be enjoyed. Be safe, and be careful! :)

[Anonymous]

Start counting calories. Workout how many calories to eat using this tool

www.calculator.net/calorie-calculator.html

Health recommendations say women should not eat less than 1200 calories per day so dont go under that amouny.

How to stop yourself from getting hungry...
1) have a serve of carbs in the morning to kick start your day (eg toast or cereal) then minimise carbs for the rest of the day.
2) fill your lunch and dinner with vegetables - 3/4 of a plate of vegetables or more if you wish. You will also need a protein (steak, chicken, egg, etc). Vegetables have lots of nutrition, have fibre to get your metabolism going and are very low in calories. Protein keeps you fuller for longer and your body needs it to build muscle.

Other tips:
1) an easy way to count calories is using myfitnesspal app if you have a phone - it's free
2) have a piece of fruit for a snack - much lower calories than bananas
3) have 15-20 almonds per day - they have been shown to reduce belly fat - yay!
4) have salad dressing that is fat free - vinegar has also been shown to assist in weightloss.

Exercise - do weights to build muscle and cardio. You won't bulk up - women who bulk up have to take steriods and supplements to look like that. You need to do an overall workout but focus more on core strength and leg and glutes (ass) - they will give you good strength and stability in any exercise you do plus they are the largest muscles so will burn more calories.

[Opinion Owner]

* 2) have a piece of fruit for a snack - even a banana has much lower calories than chocolate or other junk food.
... sorry totally stuffed that sentence up.

[Miss_Jackson]

While there is some good info in here, I need to correct a few things to prevent unhealthy behaviors. Do not count calories. Absolutely do not use MyFitnessPal. It promotes an unhealthy, obsessive lifestyle. It contributed hugely to my eating disorder. Carbs should be eaten throughout the day. They're important. And definitely do not eat fat free salad dressing. The vitamins in lettuce are lipid-soluble, meaning that they need fat to be digested. Your body gains no nutrients from leafy greens without fat from salad dressing. You need fats!

[Opinion Owner]

The low carb (not no carb) was recommended to my father by a medical professional and to me by a health and fitness professional. The no fat dressing - note I said to eat the vegetables with a protein, which will have a fat content so you dont need extra fat (hence calories) in the dressing.

[Opinion Owner]

And myfitnesspal only helps you keep track of your calories - which you need to do if you have been unsuccessful in losing weight. Otherwise, how are you supposes to know when you are eating too much?

[ZekeGaymer]

As far as diets go, cutting out sugar is the best thing to do, followed by reducing carbs like bread or starch like potatoes. Replace that with high fiber from raw veggies like carrots or snap peas. For working out, cardio is alright but that won't do it alone, you need weight lifting too. It will build muscle, and muscle burns calories just staying alive. Don't worry about bulking up, you have to do a lot of weight lifting at with heavy sets for that to happen. Do more repetitions at a lighter weight to built toned muscle instead of bulk. If you are building muscle, your weight might not actually go down, but you will get thinner because you're losing fat. The weight is coming from the built muscle which is 3 times more sense than fat, so it weights the same but takes up less space. And make sure you drink enough water, it helps your body make the changes faster.

[whitermelon]

What about ab, legs and arm toning exercises? Any suggestions?

[ZekeGaymer]

For abs, if you can get a light weight (5-15lbs) an old milk jug with water or a heavy book will work if you don't have weights. So crunches with it held to your chest, 15 of them. Then hold on up off your chest, do a crunch and hold it, lift your legs off the ground so you are in a V sit, then twist and move the weight from your right to your left side and back 15 times. Take a few seconds break and repeat. These two exercises work all ab muscle groups. If you do abs you should also work your back muscles, to stay balanced. Lay on your stomach and lift your arms and feet off the ground like superman flying. Kick and paddle your and like you're swimming, keeping them off the ground for 30 seconds and then rest a few. It might take a little practice to balance and if you need to use a pillow under neither because the grounds too hard that's ok.

[whitermelon]

Thank you so much (:

[ZekeGaymer]

For legs, walking lunges are good. Take a large step and go down till the back knee is almost touching the ground then push back up and do the same the same thing with the other leg in front. The step can be slow and is low impact. Working the other direction is tougher to do at home. Sit on a sturdy chair and extend your legs out in front of you, hold them 20-30 seconds, rest and repeat. If it feels too easy try adding weight by setting a book or something on your legs once they are up. Make sure you let them down slowly at the end of the set.

[ZekeGaymer]

For arms the start with push ups. If you need to have your knees on the ground instead of toes, that's fine. Do 5 with your hands shoulder width apart, then do 5 with them closer together, take a break and repeat. To work the other side of your arms get a sturdy chair, and stand in front of it like your going to sit down. Put your hands on the edge behind you and squat down. Put your feet in front of you so that you would be sitting in front of the chair but you aren't because your arms at holding you up. Push your arms straight so you go up and then bend them to go back down. Do sets of 10 with a short rest in between. If it's too hard to push all the way up, pull your feet closer and use your legs to help a little.

[CourtJester]

Nutrition first... avoid carbs (sugar), focus on fiber (fruits/veggies), and stay in a caloric deficit. If you're able, do weight training with cardio and you're set.

[BritishLad]

Cardio and a diet is the easiest option