In article <cvu4es$qn...@murdoch.acc.Virginia.EDU>,
khadi...@virginia.edu says...
O.k. I need to loose some pounds. By I go any further thanks for all of the
skin advise. If you have anymore please help me out. But yea back to the
weightloss dilemma. I cannot seem to lose weight in a sensible manner. I
am not a junkfood person, I exercise, I drink a lot of water and tea. I
don't drink alcohol or coffee. I admit to eating bread (wheat and whole
grain) once in a while.
So I don't understand what is wrong. I am very much desperate and near
depress. I am trying to lose weight in the most healthy and eventually
long–term way. So if you can help I will seriously love you and share my
update with you all. Thanks
Depends on how much extra fat you're carrying around. If you need to
lose more than, say 10–20 lbs, then do this:
Take your weight. Multiply it by 14. Subtract 500 from that number.
That is how many calories you should eat a day Monday through Friday.
YOu should eat every 2–3 hours. No more than 10% of your calories
should come from saturated fat. No more than 20% should come from
unsaturated fat. You should consume no trans fat. On Saturday and
Sunday eat as many calories as you've been eating plus 700. Eating more
on the weekends keeps your metabolism up. On top of this, do light
strength training three days a week (with a day of rest between each
session) and cardio training the rest of the week. Do not exercise at
all on one day a week––usually Sunday. When you get to within 10–20 lbs
of your goal body fat percentage, move on to the next part.
If you do not need to lose more than 10–20 lbs, or if you are just
wanting to look more fit:
Eat at least 1 gram of protein per pound of body weight. Multiply your
weight by 16 and eat AT LEAST that many calories a day. The protein you
eat should account for 34% of your caloric intake, carbohydrates are
51%, and healthy fats are 15%. Realistically, you're doing well if you
keep the fats around 20%. Low–carb dieting is basically nonsense, so
don't be afraid of the carbs. On top of this do heavy strength training
with weights three or four days a week resting your worked muscles
between sessions. Your goal here is to build muscle––even if you're a
woman. And, no, you won't end up looking like a body builder or a man––
unless you've got hormone issues. You should gain weight during this
phase, but it will primarily be muscle. As a result, your body fat
percentage will go down––you'll look better. Muscle is more
metabolically demanding and will help raise your metabolism. It also
makes you look more toned and in shape. Once your lean mass is built up
where you want it (actually slightly above), switch to endurance weight
training, begin lowering your caloric intake (mainly lowering carbs, but
don't go low–carb/Atkins), and continue your cardio. And, yes, you do
cardio on your non–weight training days here, too. Also, eat every 2–3
hours, always––hungry or not. And take a high quality multi–vitamin.
If you're hungry, eat SOMETHING. Do not let yourself feel hungry. Just
don't stuff yourself, and try to eat healthy, filling foods. Plan meals
ahead. It isn't easy to eat well on the fly.
In a nutshell, you do the above, and you'll get in shape. It will also
last. And for those of you afraid of gaining the muscle mass, I'm
serious, don't stress it. I have a before and after picture of a person
with the same amount of body fat but with different levels of muscle
mass. The "after" shot is 20 lbs more muscle than the before. That is
the only difference. 20 lbs of fat is obvious. You're extremely hard–
pressed to see the difference in these photos between the original and
the one that has 20 lbs more muscle. Muscle is very dense. A pound of
feathers has more volume in a pile than a one pound heap of gold dust or
rocks. It is the same idea. The muscle is good for you, and you'll
look better for having it.
AEM