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How to lose weight quickly? What are the effective steps to lose weight quickly?

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3 Responses to “How to lose weight quickly? What are the effective steps to lose weight quickly?”

  1. Thomas said:

    Weight is deceptive. A man weighing 250lbs with a good body composition can be more attractive than a man with a negative body composition at 150lbs. A woman weighing 150lbs with a good body composition can be more attractive than a woman weighing 110lbs with a negative body composition. Instead of weighing yourself, take body measurements. Measure your stomach, hips and thighs. As you work to improve your body composition, you will notice a gradual improvement in your measurements.

    Consider this plan to improve your body composition.

    1. Eating more will boost your metabolism. Eat 6 small meals each day. Eat non-processed fresh fruit for breakfast when you wake up. Add eggs and bran cereal to this meal. Eat another serving of non-processed fresh fruit for your second meal a couple hours later. For lunch, eat a serving of meat, preferably skinless white portion chicken or fish, broiled or baked, not fried or processed. Add two servings of non-processed fresh vegetables to this meal. For your next meal, eat one or two servings of non-processed fresh vegetables. Then for dinner, eat another serving of meat, preferably skinless white portion chicken or fish, broiled or baked, not fried or processed. Add one or two servings of non-processed fresh vegetables to this meal.

    2. Eat the right foods. With your 6 meals, eat only low glycemic foods. Eating low glycemic foods allows you to eat foods high in carbohydrates without storing your carbs as fat. Low glycemic foods have a glycemic index of 20-49. Occasionally, your meals can include foods with a glycemic index of 50-69. Avoid any foods with a glycemic index of 70-100. Avoid processed foods and eat only fresh foods. Here is a website that lists the glycemic index of various foods:

    http://www.lowglycemicdiet.com/gifoodlist.html

    3. Drink the right beverages. Replace sodas and sweetened beverages with water and hot herbal teas, especially green tea without sugar or artificial sweeteners. Avoid alcohol, including beer, liquor and wine.

    4. Improve your cardio health. Begin doing at least 30 minutes of moderate cardio exercises 4-5 times each week. Walking, jogging, swimming, dancing, biking and aerobics are good cardio exercises.

    5. Replace fat cells with muscle cells. Begin doing at least 30 minutes of weight training 3-4 times each week. Be sure to exercise each muscle group. Some resistance exercises require only your body weight and all muscle groups can be exercised with a set of dumbbells. Dumbbells are more productive than machines or a barbell because they force you to exercise rarely used stabilizer muscles. Here is a site that illustrates various exercises that can be performed in any environment:

    Homepage: http://exrx.net/
    Exercise directory: http://exrx.net/Lists/Directory.html

    6. Give muscles time to rest. Muscles need at least 48 hours to fully recover from a weight training session. Split your weight training into at least 3 days to give them adequate time to recover. Here is an example.

    Day 1. Upper Body Weight Training and Cardio
    Day 2. Lower Body Weight Training and Cardio
    Day 3. Rest

    Day 4. Upper Body Weight Training and Cardio
    Day 5. Lower Body Weight Training and Cardio
    Day 6. Rest

    7. Do Less. On your Upper Body Weight Training days, choose a few compound exercises that work several muscle groups at once. Find exercises that work your chest, back, arms, shoulders, and abs. Also choose some compound exercises to perform on your Lower Body Weight Training days. Find exercises that work your thighs, glutes and calves. For each exercise, find a weight that allows you to perform 8 repetitions but not 12 repetitions. Perform 3 sets for each exercise. This will cause your muscles to tone. It will be necessary to perform 3 sets of at least 20 repetitions for abdominal exercises such as sit-ups or crunches.

    Here is a suggestion.

    Upper Body Weight Training

    Bench Press: Chest, Shoulders, Arms 3 sets, 8-12 reps
    Shoulder Press: Shoulders, Chest, Arms, Trapezius 3 sets, 8-12 reps
    Bent Over Row: Back, Shoulders, Trapezius 3 sets, 8-12 reps
    Sit ups: Abs, Obliques 3 sets, 20 reps

    Lower Body Weight Training

    Squats, Lunges, or Step-ups: Quads, Inner Thighs, Glutes, Calves 3 sets, 8-12 reps
    Deadlift: Hamstrings, Erector Muscles, Glutes, Inner Thighs 3 sets, 8-12 reps`

    8. Stretch to increase muscle health. Stretch for 5-10 minutes before and after exercising. Be sure to stretch each muscle group. Here is a site for various stretches:

    Stretch directory: http://exrx.net/Lists/Directory.html

    9. Warm up for at least 5 minutes before stretching or exercising. Walking or biking are good ways to warm up. Warm muscles are less likely to strain. This will help you perform exercises that involve your lower back muscles, including lunges, step ups and squats.

    10. Sleep to help your body recover. Sleep at least 8-10 hours each night. Your body needs ample time to repair itself and recharge.

  2. )pearl( said:

    eat more healthy food from subway, avoid McDonald’s, taco-bell or greasy food. work out every morning..go jogging in the evenings…n just don’t eat n sit….do something dat will bur n the calories.

  3. Crystal said:

    Ok… as someone who has lost over 100lbs I have tried many many ways of losing weight (south beach diet,diet pills,starvation,ect.) about anything you can think of I have probably tried and I have discovered that the only way to truly lose weight,keep it off, and stay healthy in the process is a program that I use similar to weight watchers but it has many differences; I started it at my gym when I was a part of a 3 month “ultimate loser” program. The way it works is you take your current weight multipy it by 11 if your a woman 12 if you are a man and then you get the total amount of calories you can eat a day and not gain weight. Then you keep track of your calories on a daily basis and write it down. In order to lose weight you need to cut back on your “allowed” calories 11/12 x current weight. 3500 calories is equal to one lb. so in order to lose lbs. you cut back on calories and keep track of the difference in allowed calories and eaten calories. so for example if I am allowed 2000 calories a day based on my weight and I cut that down to 1200 calories a day then that leaves 800 calories difference. there are 7 days in a week if I were to eat 1200 calories each day and have an exess of 800 a day that would be 4200 calories a week which devided by 3500 calories (one lb) would mean I would lose 1.2 lbs that week. Now the key to lose weight the fastest is to do this along with excersise. Dont start out crazy and burn yourself out instead start out working out 3 times a week and work up to more. When you do work out keep track of the calories burned and then add that to your exess calories for the day so say i burn 350 calories at the gym 3 days a week I add that to my weeks total of 4200 calories so it would be 5250 excess calories (devided by 3500) = to 1.5 lbs so you loose more weight by working out. This is just an example of what is possible you can drop your calories as much as you want ( I would not go below 1000 a day) this seems like very little but if you choose healthy foods that 1000 calories a day can go far. You can also work out many more times a week then 3 but starting out I would take it slow so you dont get burned out and quit. The more you weigh the more you can potentally lose. I know it sounds like a lot of work and maybe a slower process than you hoped but in order to lose the weight and keep it off forever you have to do it the right way. although fad diets offer a quick fix it will not change your lifestyle forever and enable you to stay fit and healthy. I encourage you to try this for a few weeks… if done correctly It will work! also only weigh once a week at the same time of day.. wearing the same clothes or none at all… allow some variation for water weight…. I have heard that this program is similar to the one used on the biggest loser. I know it may seem like a lot of work but losing weight is never easy but totally worth it! I am so greatful for my weight loss and this program not only enables me to contnue in my quest but also has helped me mantain my weight for years… Good Luck! I hope this helped!




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