i’ve been eating less for awhile now and exercising. i really haven’t been weighing myself. i just want to see the results. i don’t care about that number. but, it seems like i haven’t seen any more results. i try to walk like about a mile every day and i do some other exercises with dumbbells and stuff. i only drink water and i’m going to cut all sweets out of my diet. i’m also going to try to cut out carbs. i hear if you don’t eat as much breads, pastas, ect. that it’ll help weight lose. i try to keep my lunch in about an 300-500 calorie range. and then i eat a normal dinner but cut my proportions in half. i’m also losing the motivation to work out. like, i listen to music but i just get bored. so, any suggestions to help my weight loss process?!
oh, i’m also 17 year old female, 5′3" and last time i checked, i was like 198lbs but i have lost weight. i just don’t know how much.
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10 responses so far ↓
1 Dherbs // Mar 11, 2010
yes it will but I would raise that to 1300-1500 cals a day so you can keep the weight off.
2 The Apostle // Mar 11, 2010
You need to increase your metabolism. And the way to kickstart is to actually increase your caloric intake with the proper foods and good daily work out routine. Heavy on the proteins and vegetables, and with a smart amount of carbs……>
If you cut the calories too much or eat fatty calories, your metabolism will slow and you will be very sluggish during your workouts………>
If you are in a serious work out regiment, the base calories will be approx. your body weight times 10. That is enough calories for every day living. Depending on how demanding your work out is, you would need to add 200-600 calories for peak performance……>
A little calorie deficiency is not bad. From how you describe yourself, I would recommend that you start with about 2000 calories a day, high in protein and vegetables. Very light on fruit, no juices, minimal to no bread and pasta, and use low to no fat milk products……..>
Work out 6 days a week alternating weight training and cardio…..>
3 UTK student '13 // Mar 11, 2010
1000-1200 calories with exercise is very good. you will definitely see results. however if you find that you aren’t seeing results (and do let this be a last result, please) you can go to any weight loss clinic (or doctor) and get a prescription for Adipex (phentermine) which will help boost your weight loss. But please avoid that unless you have to. You should definitely see results from your current plan though.
4 Charli // Mar 11, 2010
Undereating to that extent may get some ‘weight’ off quickly to start with, but you’ll be losing a lot of water and muscle along with the fat. Eventually, eating that little will slow your metabolism and stall your progress.
Losing 1-2lbs a week is the best way to go. This way, you are losing mostly fat, rather than water and muscle. Faster weight loss is not better, nor is it sustainable.
Diet should be what you look at first for weight loss- this is what will enable you to drop fat. Try a balanced diet made up of mostly natural whole foods, with high protein, moderate carbs and moderate fats.
You need to know how many calories you burn- you can use an online calculator for a rough estimate. Aim for 10-20% calories fewer than you burn daily (too large a deficit will be counterproductive in the longer term).
Don’t worry about complicated diets or cutting things out. You can enjoy anything in moderation, as long as the majority of your diet is healthy.
Base your meals around:
Lean protein (e.g. chicken, tuna, lean beef, fat-free cottage cheese, egg whites)
Wholegrains (e.g. wholewheat bread, oats, bran cereals, rice)
Healthy fats (e.g. nuts, seeds, olive oil, avocado, salmon, whole eggs, flaxseed)
Fruit and veg
And drink lots of water.
Second in importance to diet, is heavy resistance training- this is what will allow you to preserve muscle so you look ‘toned’ and defined once you’ve dropped the fat (rather than just a smaller version of how you look now, with the same bits you’re unhappy with). More muscle also means a higher metabolism, so you definitely want to hold on to, or increase the muscle base you have, for fat loss.
You need to work ALL your major muscle groups- you can’t spot reduce.
Do this sort of training 3-4 times a week. A good place to start could be:
-Three days a week doing full-body workouts. Leave at least a day between each workout.
-OR four days a week alternating upper and lower body. Don’t work out more than two days in a row if possible.
Then you can look at extras like cardio to help create a calorie deficit. But cardio is by far the least important of these three, and you can lose fat effectively without it.
Make sure you’re getting at least one rest day a week with no exercise at all.
Focus on losing inches/dress sizes rather than actual scale weight- it’s how slim you look that matters, not how little you weigh.
5 ? ???? ?? ¢????¢¢??? ? // Mar 11, 2010
Go for 1200-1300. Everything you eat you must cook yourself., nothing pre-packaged. Avoid dairy products, artificial sweeteners, alcohol, sugar and enriched flour.
Walking a mile won’t help. I walk a mile as a warm-up, with 15 incline. To burn fat it’s important to keep your heart rate up. If you have the time to get bored, then you’re probably not working out hard enough.
The best workouts are anaerobic. These combine cardio and strength training. The idea being that you train your muscles with free weights, and never take a break between muscle groups, which keeps your heart rate up the whole time.
6 Robert // Mar 11, 2010
How many times do we hear from some overweight people that "they have tried everything" to lose weight but nothing works?
Yet these people have *never* tried missing a meal every so often or at least reducing their portions or giving up sugar and fattening foods,.,.
Losing weight is simplicity itself: eat less and burn more.
7 Retha // Mar 11, 2010
You should check this out this way that I use. It works just amazing for me and I lost 8 pounds in 2 weeks. You can find more info from link below.
8 ReportLT // Mar 11, 2010
Weight loss is a tricky topic. Lots of people are unhappy with their present weight, but most aren’t sure how to change it - and many would be better off staying where they are. You may want to look like the models or actors in magazines and on TV, but those goals might not be healthy or realistic for you. Besides, no magical diet or pill will make you look like someone else.
So what should you do about weight control?
Hope this can help u.
9 cyn_texas // Mar 11, 2010
Most people get obese because their bodies just can’t process carbs any more. They become insulin resistant & carbs go straight to fat cells. As healthy as fruit may be, it just doesn’t promote fat loss. The body won’t release fat stores until the blood stream is free of insulin. In someone insulin resistant, the insulin response is too sensitive & produces too much insulin.
I highly recommend that you do no carbs for 3 days to get past the carb addiction & then increase carbs by 5grams every 5 days. Your carb level for losing weight may be very low, which is fairly common with insulin resistance.
Simple carbs are addictive & can be disastrous to health. The best way to break the addiction is NO carbs for 3 days. Make a huge batch of deviled eggs, eat one every time you want "something" - have huge omelets with bacon, sausage, peppers, mushrooms & cheese. Pork chops smothered with peppers, mushrooms & cheese - pork rinds & dip or tuna/chicken/turkey/egg salad - steaks - a huge sugar free cheese cake. Eat so much you won’t feel deprived of anything. By the 4th day, the addiction will be gone & the low carb way of eating will create a natural appetite suppression that makes it much easier to make healthy choices.
You can lose more body fat eating protein & fat (don’t eat protein alone) than not eating AT ALL. To lose weight fast, eat all you want, but nothing but meat, eggs, healthy oils, mayo, butter & half an avocado a day (for added potassium). Keep the calories high & the fat percentage high, at least 65% of calories. Green vegetables & some cheese will continue weight loss but at a slower pace.
The first 2 weeks eat several cups a day of (mostly) lettuce & celery, cucumbers, radishes, mushrooms, peppers & more variety of vegetables thereafter - add 5 grams per day additional every week (20 grams day first 2 weeks, 25grams 3rd week, 30grams 4th week etc) til you gain weight, then subtract 10grams. That will be your personal carb level (everyone is different & depends on how active you are.)
Start with meat, fats & salads for 2 weeks and then slowly add in more green veg, wk4 fresh cheeses, wk5 nuts & seeds, wk6 berries, wk7 legumes, wk8 other fruits, wk9 starchy veg, wk10 whole grains. You will learn how your body reacts to different foods.
The first week is just water weight but fat is lost thereafter if you keep your calories high enough. Otherwise the body will strip it’s own lean tissue for nutrition. Although that may look great on a scale it will make it MUCH easier to accumulate fat in the future (since all that pesky lean tissue burning up calories will be gone). The body won’t release fat stores if you lower calories below what it needs. It will slow metabolism to compensate & store every spare ounce as fat. If you continue lowering calories, it will continue lowering the set point, til it can survive off nothing & store fat on anything. The body will only release it’s fat stores if it knows there is plenty of nutritious food.
Eating carbs while trying to lose body fat is terribly inefficient. When in glycolysis (burning glucose as fuel) you have to lower your calories (which slows your metabolism) & exercise heavily to deplete your glycogen stores before burning body fat.
The core of Atkins program is converting the body from glycolysis (burning glucose as fuel) to ketosis (burning fat as fuel). Dietary fat levels need to be at >65% of total calories, if not, the body will still remain in glycolysis by converting 58% of excess protein into glucose (via gluconeogenesis).
It takes minimum of 3 days to convert a body to ketosis, (but only one bite to convert back to glycolysis). People feel sluggish the first week but most feel better than ever thereafter.
Simple carbohydrates (sugar, flour, bread, cereal, pasta, potatoes, rice) trigger insulin (the ONLY fat storage hormone). The more protein the more the fat burning hormone glucagon is released.
High insulin levels promote inflammation, weight gain, hunger & unbalance other hormones. Controlling insulin levels will balance out other hormones & allow human growth hormone (HGH) to be produced naturally so lean muscle will be gained even without exercise.
Ground flax seed (2-4 Tbsp) 1/4 cup water, artificial sweetener, mix in a raw egg - let sit 10 min. to absorb liquid, put cream cheese in the middle & nuke 2 min. for daily fiber needs.
As long as you have <9grams carbs per hour, you will maintain insulin control & shouldn’t gain weight, no matter the calories because insulin, the fat storage hormone is not activated. Many people gain weight on high carb, do low carb to lose weight & then are shocked when they return to high carb & gain weight.
I am adamantly opposed to low calorie dieting because most people lose a good portion of lean tissue (including vital organs like the heart) along with fat stores. There is no nutrition in fat stores, only ene
10 RightNow // Mar 11, 2010
I found this on this website. There are more tips and info.
1. If what you are eating has less than 1 carb, count it as 1 carb just to be sure.
2. Totally avoid caffine at least for the first two weeks on the program.
3. Drink a MINIMUM of 8 glasses of plain water or seltzer daily.
4. Don’t weigh yourself more than once a week
5. Take starting measurements as well as weight - sometimes you’ll lose inches before pounds
6. Avoid any type of "low carb" sweetener for the first two weeks
7. Don’t compare your loss to someone else’s - this is a YMMV thing (your milage may vary)
8. Stalls are common around the third week so don’t panic
9. If you follow your plan to the T and don’t lose, consider Candida as a possibility and avoid vinegar, cheese, mushrooms and any other fermented food
10. Have bloodwork done before starting so you have a comparison
11. Cholesterol can be elevated in the first few weeks til your body adjusts - make sure your doctor knows that you’re doing low carb and when you started
12. Don’t blame the diet if you don’t read your plan book — blame the diet if you don’t read the labels — Don’t blame the diet if you don’t follow the diet
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