ILoveYouLe
I keep trying to lose weight and it just aint happening. I starved myself about a year ago and lost a stone in a few weeks would it work again? or does it put more weight on !? :S
Answer
1.Set goals. You'll be better able to make a realistic weight loss plan if you know how much weight you want to lose.
2.Identify your weaknesses. Are you a bread fiend? Do you have dessert after every meal and every snack? Is McDonald's your second home? Find the weakness and throttle it. It does not own you, you are stronger and cooler than to allow some silly little craving to knock you off your path.
3.Throw away anything you know is tempting. Those cinnamon buns with 500 calories each? Gone. The ramen noodles in your cabinet? Gone. The problem is that this is not always feasible. Often times we are not the only ones in our homes and therefore the call of the food must be withstood. In this case, out of sight truly is out of mind. Put unhealthy, unfilling foods in a drawer or in a cabinet that you rarely use. Put them all together to make a particularly unappetizing sight. Don't place them all in a decorative basket out on the counter. Place them in a drawer. A drawer heaping with pastries rarely looks like anything but a drawer of fat.
4.Eat less, but eat more often. If possible, eat 4-5 meals a day. This helps your metabolism and blood sugar to stay level as well. This does require a change in your schedule. Eat less within 6 hours of your bed time. You're less likely to burn the calories closer to your bed time. It's fine to eat a large breakfast and lunch because your body will be working on burning those calories for the whole day. Large dinners are likely to go unburned and converted into fat.
5.Do not skip breakfast. If you don't have time to prepare breakfast, buy healthy breakfast bars or those smoothies on the go. It is important to eat breakfast to jump start your metabolism and give you energy for the day. Otherwise you will probably end up falling back on unhealthy foods during the day. Yogurt is also known to boost your metabolism.
6.Eat healthy snacks when you feel hungry between meal times. Healthy snacks would be things high in fiber, fruits and vegetables. Avoid high sugar and high calorie snacks. This will help you get nutrients as well as help lower your appetite so you won't overeat during meals.
7.Increase your fiber intake. Fiber acts as negative calories. It's also filling and healthy for your digestive system. Make it a part of every meal.
8.Eat slowly and chew more. Take time to enjoy your meals. This will help you to finish at the same time as others, and you'll not be tempted by a second helping. Also, chewing more will ensure you get the most out of all the food and it will be digested faster. The more you chew, the more your appetite will be satiated.
9.Drink more water every day. Stay hydrated. While you don't need 8 cups of water a day to stay hydrated, it'll make sure you're hydrated as well as cut down on your hunger levels and force you to get a little bit more exercise (trips to the sink, water cooler, water fountain, and bathroom). If you're a heavy soda drinker, permit yourself to only one diet soda per day, maximum. Just one extra soda each day can add 15 pounds. Recently, fizzy drinks, even diet ones, have been said to slow down metabolism.
10.Increase physical activity. There are two ways to reduce net caloric intake: 1) reduce the number of calories in your diet and 2) Increase the number of calories that you burn in your daily activities. Both approaches are usually necessary and healthful and both are effective in losing weight. You can pick and choose which exercise you want to do, depending on your fitness level and drive. For example: walking, jogging, using the stair stepper, using cross training machines, swimming, tennis, and basketball. Weight training (and resistance training) can help reshape your body. The more muscle you have the higher your metabolism will be.
11.Find active friends. Find people that will drag you out to do more active things. It doesn't have to be much, but any exercise even walking around the mall is better than none.
12.Don't get discouraged. After one or two weeks of initial weight loss, it is quite common for your metabolism to slow down as it adjusts to the new calorie count. Stay on course and you'll see results. In some cases, the scale will tell you your weight is barely changing, but you may be gaining muscle weight while losing fat weight. Also make sure to weigh yourself first thing in the morning to try to avoid the fluctuations in weight due to water.
13.Take all advice with a grain of salt. Everyone is going to have some tidbit of information for you. What worked for them might not work for you. Take it all in stride and work with what is getting results for you. Trying to do everything everyone says will only cause overload.
14.Eat more protein. If you choose to go this route, do not cut out all carbs. If you do so, as soon as you start eating carbs again you will regain your weight back. Instead of eating stand alone pasta, throw some meatballs or chicken in. Eat some beans, they are high in protein and very healthy for you. Increase the ammount of protein, but not by too much. The more protein you take in, the more water you should drink as well.
15.Eat less calories. The average woman should eat around 2,000 calories a day and the average male 2,500. There's many ways to reduce the calories you intake. Try not to eat frozen dinners, pizza, or from fast food joints. There's also certain drinks, such as Green Tea that are calorie reducers. Lettuce is another calorie reducer, but be careful because dressing tends to have the calories. Low fat/light vinnegette, balsomic vineger, red wine and vineger are pretty healthy dressings, but do not load it on
gain weight?
NeedHelpGi
What is the best way to gain weight? i am 178cm,60kg male. I cant eat alot. I rather not use supplements. I've always been thin. How can i gan some mass / weight? 70kg will be fine.
Can anyone recommend a daily meal for me in very detailed please? Thanks a lot
ok so i will need to eat high calorie food. Can you give me some examples of such food? And recommendation of what my daily meal should be? Like what i should have for breakfast, lunch, dinner...I also heard that its good to have more meals with less quantity during each meal..is it true? thanks :D
i m tryting not to be thin...lean would be juz fine...not fat....not too muscular
Answer
hello I used to be a personal trainer, the best way to achieve what you want may be a dramatic change to what your used to, that's because your body is used to your routine. starting with gaining weight, eat a huge dinner, your metabolism slows down when you sleep so more calories will be stored (not burnt), another good tip is to eat breakfast as late as possible, because by eating an early meal it jump starts your metabolism, if you delay the meal you will burn less calories, you must have a high metabolism like myself if you are skinny, so you want to try to slow down the natural burning of calories. another good tip is don't overdo any cardiovascular exercise, 20 minutes every other day should be maximum, (this is to achieve the desired effect). you don't want to get fat so you have to balance your routine but start a program, i will go into that in a minute, The best way to gain mass, is low repetitions, heavy weights, use enough weight that you can't do 7 reps do 6 sets of 6 reps try to be intense (and concentrate, you want to develope a mind muscle connection)another good tip to gaining mass fast is to concentrate on larger muscle groups (chest, back and quads).
the 2 best are bench presses and squats, remember high weight low reps. you will hurt the next day but that's why they say no pain no gain, the only way muscles get bigger is to break them down(pain), then they will grow back bigger(gain).don't get fat either, i recommend 2 weeks heavy weights 1 week lighter weights higher reps, that will keep your body good for the ladies, alway change your routine every month or two so your body doen't get used to it(this will promote faster gains). never work out a muscle group that still hurts from a previous workout. but increasing protein intake with more meat you will speed recovery time and promote quick gains.(Quick = 6 months) It takes time and dedication to change your body. set a goal for 6 months before you expect good results but trust me follow this advice and you will see results. if you have any questions post a comment or email me... i moniter my answers, if you think this is the best answer choose it so others can benifit also... Thanks.............>>>>>>>>>>>>>>> .........................>>>>>>>>>>>>>>.......... ..................>>>>>>>>>>>>>>>>............ .........................>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>.................. added after reading gree c's answer.... he/she is incorrect low weight high reps will only burn more calories (it's more like cardio) you want to break muscles down as much as possible in the shortest time so you don't burn calories..... also ofcourse you have to eat more calories then you burn but use my strategies to trick your natural metabolism otherwise your metabolism will naturally adjust to the increased caloric intake. ......one other thing i would like to add is before you start a heavy wieght routine make sure you warm up your body for 2-3 weeks (meaning don't start lifting super heavy weights right from the start 2-3 weeks of warm up should get your body right. .... and remember the only way to get bigger without getting fat is to work muscle..... trust me your bones won't get any wider ;)>>>>>>>>....................>>>>>>>>>>>>>>......................>>>>>>>>>>>>................>>>>>>>>>.........................>>>>>>>>>>>>>>........... .....>>>>>>..... >>>>>> ......... >>>>>>>> Foods with high calories: peanuts, peanut butter,fatty meats,fried fish w/tarter sauce, meal replacment candy bars are also very good, i eat them as snacks, they are usually very dry wash them down with whole milk or 2% or juice, on the unhealthier side.... if you want to get fat would be extra mayo, salad dressing, fried foods, .......... >> >> >>> >>........... ....>>> >>> >>> >>>.... ........ .....>> >>> > >> >>.... .... ..... .... more, smaller meals per day will raise your metabolism, which means you will burn more calories naturally, it is recommended if you are bodybuilding though. reason being is that the average human body can only metabolize 40 grams of protein every 4 hours, so by eating more frequently, one can usually increase a days metabolized protein level from 120 grams to between 160 and 200. back when i was a freak body builder i would wake up 5 hours into my sleep and drink a protein shake with 40 grams of protein, shakes are good in the middle of the night because they are easy on the digestive system. one negative of eating alot before you sleep is that it can promote bad dreams..... but dreams are just an adventure anyway. are you trying to get fatter or are you trying to get bigger/stronger?
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