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Author: Anthony
Date: 07-20-03 17:26
Hi, I'll be 47 this tuesday, and I have decided that 215 is way too much for my 5'9" frame. So how much to lose? Well I think 180 would be a good place to start. So, what do I do? My plan??? Low carb?? weight watchers (I hate that place) Cut back??? Right!! Any suggestions where to start???
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Author: Doug 272/158/170
Date: 07-20-03 18:03
To lose weight you need to eat fewer calories than you burn.
Start by going to www.fitday.com and find out how many calories you are eating each week. To lose a pound of fat you have to eat 3500 fewer Calories than you are burning off.
There are all kind of calculators for guessing at how many Calories you are burning but the easiest thing to do is cut back on the amount you eat until you are losing 1 or 2 pounds a week. It is still important to add up your caloric intake at least once though. Many people are surprised how many calories are in things like fruit juice and other healthy foods.
Your diet should include a certain minimum amount from the basic food groups but you can meet these minimums and still have a lot of room to try low-fat vs low-carb, etc. Whatever helps you eat the fewest calories is what is best for you. I find the low-fat approach works best for me but this may not be true for you. Fitday can help you find out what the minimums I mentioned are.
Good luck!!
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Author: jen BEE
Date: 07-20-03 18:05
Hey Anthony.
The best way to begin is to start moving more. Exercise as much as you can, continuosly. You must exercise for 3 days a week BARE MINIMUM. If you feel tired, or like you are unable to continue, it's best to slowly work your way up. I would consider doing cardio workouts ( exercises that get the heart pumping and your body sweating)
Multiply your weight (in pounds) by 13 to find out how many calories you have to eat daily to MAINTAIN your current weight.
What I've heard from other people on the board, is that if you wish to lose 2 pounds per week, you subract 1000 calories from the caloric amount that you figured to maintain your weight. if you wish to lose 1 pound weekly, subract 500. Please, somebody correct me if I am wrong, but I am pretty sure that's correct.
Mostly, you just need to get moving more and monitoring your diet. Stay away from foods that are high in sugar and fat. Look for foods high in protein and fiber. You should be eating small portions (about the size of your fist) for breakfast, lunch, and dinner, with small snacks inbetween. A good idea for the snack menu might be veggies, fruits, or lean meat.
It's really hard to change at first, because you've used to a certain way of living and then deciding to really change is something new. You've made a great decision, and you'll find it's probably not as hard as you think, as long as you follow the rules. Keep in mind that jsut because you are trying to lose weight, doesn't mean that you can't treat yourself once in awhile. You just can't do it everyday. Good, hardy rewards come in all shapes and sizes, and some of them are even food, but be careful with that. It's easy to revert to your old ways if you treat yourself with food too much.
We are here for you if you need any questions answered and support you to reach your goal entirely.
Good luck.
Jen Bee, 15,
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Author: Ken 324/315/250
Date: 07-20-03 18:09
they really have covered it. Start off slowly and cut things out bit by bit. Remember you want to be able to eat this way for a long time. You can use the calculator on the main page of this site to find out the average calories your body needs to maintain your current weight. 500 less of that a day will burn a pound of fat.
Moderation and focus is key. You can do it.
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Author: Jennifer 242/227175?
Date: 07-20-03 18:09
Sorry if you were ignored. As you can see by my numbers I started at 242 and am presently at 227. You could start by doing an ideal weight, which most people say it runs on the low side but it gives a general idea, and a BMI, which will tell if you are obese or in normal range. Figure how many calories you need and subtract 500-1000 calories from that, 500 = 1lb and 1000 = 2lb. I started by exercising and drinking more water, I am up to 4 miles now and I do water aerobics which is fun. To mix it up I bike and do Pilates. For a diet I try to follow the Food Pyramid, but because I am borderline diabetic I cut carbs down and increase fruits and veggies. If you drink alcohol slow down or STOP!, empty calories. Good Luck!
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Author: Christina 295/240/140
Date: 07-20-03 19:06
The best advice I received in the beginning was to change one thing at a time. Start with getting more active in a routine way then slowly change your eating habits! lowering your calorie intake! You'll find a system that works best for you, good luck with it :o)
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