how can i lose weight quickly and tone my body?
i am going on a cruise at the end of march and i want to lose about 20 pounds (maybe more) and tone my body. i am 5’3 and around 140 lbs but i don’t like my body shape or the way i look. how can i lose extra weight and keep it off? i try dieting but it doesn’t work and i exercise but i lose motivation. help please!
please don’t advertise products here or cleanses i’m not gonna buy it
November 27th, 2010 at 7:14 am
You need to create a diet that you can stick to- this means not depriving yourself! As for exercise, keep changing things around to keep it interesting.
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.
November 27th, 2010 at 7:36 am
well you can always copy the idea from the life advert 🙂 … eat the foods you like but less and you could also swap some snacks for others eg. swap sweets for raisins. try and add something healthy to your food like salad, eat fruits and drink lots of water.
November 27th, 2010 at 8:24 am
dont not eat worst thing for diets,
what works for me is
ceareal in morning with skimmed or semi skimmed milk
small dinner little bit of meat with veg maybe rice or pasta
small eveing meal : sandwich
having the smaller meal at day instaed of night is better as you burn more off
light meals are better than having one big meal
and it will make you feel better for exercise if your not too full up,
dont eat chocolate early in the day as you will crave more later on, if you have to eat a treat try and avoid it till later have one choc a day after you last dinner if you have to?
sometimes you think you are hungry but you may well be thirsty have a glass of water instead
go out for walks without stopping off in mcdonld for burger etc
just little tips that help me
November 27th, 2010 at 8:58 am
It is feasible to lose weight fast but you should be realistic and understand that if you lose weight rapidly then you will probably put it all back on again just as rapidly. I lost 7 pounds over the past few weeks when I had a wedding to attend, and I did it by following the tips and tricks presented on the website in the box below.
November 27th, 2010 at 9:18 am
Well i would say you have left it until late to get good results, but here are a few ideas, eat a lot more fruit and vegetables include oily fish and other fish. Do intense exercise 4 times a week for a such as jogging, running and walking long distance as for at least an hour. for the rest of the week do moderate walks slow and comfortable.
Bug clothes that are a size smaller after each week try to fit into them, and that will tell you if you are loosing and to me that is serious motivation.
Enjoy
November 27th, 2010 at 10:09 am
I love going on a cruise how fun!! I use http://www.therpmsystem.com to stay in shape. You do a fitness assessment to figure out your strengths and weaknesses. Then they personalize 3 different workouts for you to do at home each week. All you need is a resistance band and a stability ball (they’re at walmart or target). They also have a nutrition questionnaire and they give you advice for a healthy diet!
Here is a free 1 week trial code
764669596
November 27th, 2010 at 10:40 am
The answer above is helpful. However, in a nutshell, I would suggest that losing too much in a short time is not advised by fitness expert. There are many ways to lose quickly but there is no way to maintain that weight lost. If you lose fast, you will regain faster, sometimes the gain is even more than the loss.
I would advise to take a free course from the internet and start with a long term vision. I have found the following mini course very helpful.
http://www.easyabsworkouts.com/
Good luck.
November 27th, 2010 at 11:05 am
Well tone is simply the abscence of fat covering a muscle if you lose the weight then the muscle will show through – as a guy I do body builidng to build muscle so that when I am toned my muscles don’t look small. As a girl though you don’t really need to workout apart from on your abs – e.g crunches and situps and your gluteals and legs – squats. That should do fine. Apart from that you can mainly stick to cardio such as cycling, jogging and swimming. You could easily lose 20lbs by the end of march, just do cardio 3 x a week increasing the duration of each session as you get fitter and eat about 75% the amount you usually do for the first week then when you adjust cut it down again e.g if you eat 4 pieces of bacon a day – have 3 instead and when you get used to that then have 2.5 pieces of bacon and so on. It will work.
November 27th, 2010 at 11:13 am
You might not believe this, but if you stick to a healthy dietary habits by eating small meals throughout the day like every 3 hours, protein shakes and copious amounts of water you will lose body fat and maintain size. Things like bread and pasta should be kept to a minimum, they are still needed and are good if you need that extra energy to get through a workout. Just don’t over do them! Losing muscle mass occurs when you are on a ‘diet’ that denies your body the nutrients needed to sustain strength. You can also take some of the supplements on this site to help speed up your weight loss. http://aeleevo.notlong.com