What are some good ways to lose weight that work?

[Anonymous]

I wanna loose some weight but I don't know where to start. What should I do or eat?

[fairtrade]

Calories In - Calories Out = Net Weight Gain/Loss

First, you need to compute your resting basal metabolic rate. That's how many calories your body automatically burns each day just in order to stay alive.

Let's assume you're 17 years old, 5'6", and 125lbs. As a female, your BMR is 1,429. That means your body burns 1,429 calories per day just to stay alive. If you start starving your body, your BMR will go down. Why? In order to conserve energy and survive longer. That's why starvation diets (or weight-loss strategies) don't work.

So, so far, how does our formula look like?

Calories In - 1,429 = Net Weight Gain/Loss

Well, we need to figure out what your ideal weight is. Let's pretend that you wanted to to have a BMI (body mass index) of 18.08. Your target weight would be 112lbs. That means, you would need to lose 13lbs.

1lbs. of fat is 3,500 calories. So, what we're really saying is that you need to create a 45,500 calorie deficit (13 x 3,500). You're obviously not going to do that in one day, or even one week, or maybe not even in one month.

Losing one pound of fat per week is both the maximum weight-loss rate recommended by doctors and nutritionists, and the maximum rate recommended by bodybuilders (because any rate faster than 1lbs. per week risks breaking down lean body mass). Lean body mass (i.e., muscle) burns calories. The more muscle your body has, the higher your BMR. If you're losing muscle, that means you need to eat less and less just so you can maintain the same body weight. You want to avoid that negative cycle.

So, let's go back to our formula.

Calories In - 1,429 = -500 (if 1lbs. of fat = 3,500 calories, then that translates to 500 calories per day). Now, we just need to solve for (Calories In) = 1,429 - 500 = 929 calories per day.

Understand what that means. If you eat no more than 929 calories per day, then you're losing 500 calories per day (it doesn't mean you're losing FAT)!.

You need to make sure your body has the proper amount of protein so that your body is not breaking down protein to meet its energy demands. As a 125lbs. female, your body needs at least 75g of protein per day to not break down muscle (don't over-do it on the protein though, because you can suffer kidney damage, liver damage, and it can mess up your hormone balance). Do not exceed 112g of protein per day!

Notice, if 929 calories is not enough, you can always increase your (Calories Out) by exercising! If you do exercise, however, make sure you take a "glutamine" supplement (1-5g) at least 30mins before and no more than 10mins after your work-out to prevent muscle break-down.

Also, to track down your calories, I highly recommend: link

[Sekrett]

If you more calories than you need, your body stores it, hence putting on weight.

How to lose it;

Eat less calories than you need

& Exercise

Eating less calories doesn't mean you should starve yourself. Say somebody with average weight needs 2000 calories per day. You only eat 1800 calories per day. Eat healthy that's given. Drink plenty of water, not only it will give you more energy, it will make you feel full as well.

Exercise; simply go out running. Set a time. At that time every day go out for a jog. Start from 15 minutes increase it to 20-25 min at least.

If you try to diet or lose weight fast. It doesn't work, you'll put it back on. But if you eat healthy and exercise, you will lose all and keep it off.

[Lamoura]

Hi there here are a few tips I hope will help you...

1-eat five small meals per day starting with a healthy breakfast

2-drink at least 64 oz. of water per day

3-carb cycle..high carb one day-low carb the next

4-exercise..lift weights at least 3 times per day and cadio 2-3 times per week with one day off to rest.

5-have a cheat meal

If you want more great advice check this site out it has tons of free information recipes and more!

no-excuse-fitness.org

[Anonymous]

watch your calorie and fat intake.

strictly limit sugar, high fat, white flour, dairy products.

use skim milk, only one serving of cheese a day. no candy, cookies, junk food.

no sweets.

no excess bread.

eat a lot of lean meats, vegetable, fruit, fish

no fried things

work out

[Anonymous]

Don't listen to anon girl below about not working out because "you will build muscle". That's the worst advice you could get. Muscle is your friend and is burning calories all day every day, even while you sleep. And the notion that a girl will build enough muscle to be problematic without trying really, really, REALLY hard to do it is just nonsense. Anon girl clearly is not speaking from experience.

The best thing you can do is resistance training to build some muscle, and cardio training. Diet is important too, but the exercise it more important.

[Anonymous]

You need to change your eating habits and start working out, with both weight training, and aerobics. If you need to lose a lot of weight then you could see if your parents would be willing to take you to a weight doctor that could give you some medication to help you on reach your goal.

[MartinMarsh]

Workout, and not just elliptical, lift some weights.

Do weighted Squats, deadlifts, and lunges to get you started. You'll see a difference.

[Anonymous]

Don't work out, you will build muscle. Go for a jog. You want consumed calories though. Humans should be up doing work and eating through out the day. Burn off the calories. Stock up on fruits and veggies.

[ladsin]

consume less calories than you expend...