A  ,
*nr_06
writes:I really want to lose weight! In high school I was in such great shape, but now it's been 3 years since I've been out and I gained quite a bit of weight. So my question is are there any ideas you all could give me on how to lose weight? Thanks
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reader, cnr_06 +, writes (11 December 2009):
cnr_06 is verified as being by the original poster of the question I want to thank everyone for their suggestions I really appreicated. I am more motivated now on trying to lose weight! Thanks again for your help!
A
male
reader, DoubleM +, writes (11 December 2009):
 My suggestion is the easiest way to start. These multi-step suggestions are great, but usually overwhelm someone just getting started.
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A
female
reader, k_c100  +, writes (10 December 2009):
 Well I dont know if you are male or female so I cant really go into any specifics - it would help to know that as well as your current weight, height and goals (in terms of your health & weight). If you could post again with this info that would be helpful! But I'll try my best anyway:
First of all you need to eat 3 times a day, eating earlier in the day is more important than eating at night because you burn more calories during the day than you do at night. So make time for breakfast every day! If you want to build muscle then you must eat more protein - carbs will not do much for you apart from give you short bursts of energy.
1. Eat less and excercise more! The easiest way to think about losing weight is just to burn more than you put into your body. You need to be eating 2500 calories a day (male) and 2000 calories a day (female) to maintain your current weight, so if you want to lose some then try eating around 500 calories less a day and that should be a good start. Never go under 1500 for a man and 1200 for a woman, any lower and your body will go into starvation mode and you wont lose a pound! Also, if you are wanting to build muscle then muscle burns more calories therefore you need to ensure you are eating enough. If you are not giving your body the calories it needs then it will eat into your muscle first.
2. Eat more protein! you have to be eating a balanced diet to gain muscle and protein is very important in building muscle. Even if you are female, having muscle instead of fat will help you burn more calories just by sitting down so it is important you get enough protein in your diet to help with this. Foods high in protein - Eggs, meat (chicken and fish is best seen as it is a lean meat and has little fat in it)and most diary products (milk, cheese etc), nuts and seeds.
3. Cut out White Carbs! So no white pasta, white bread or white rice. These foods have no nutritional benefit because they are processed, and they will leave you feeling and looking bloated. Instead only eat the brown versions - so wholewheat pasta, brown bread and brown rice. These are brown because they have all the vitamins and nutrients left in them, and they are slow release carbs - this means they will release energy slowly giving you more energy throughout the day!
4. Obvious one: Cut out as much fat as possible! So no more junk food, any foods high in fat basically (check the labels on food, low in fat products tend to be less than 5% fat). If there are foods you really love and cant live without (mine is chocolate!) then look for lower fat and lower calorie options. Instead of eating a full size chocolate bar, eat a snack size version that only contains around 100 calories and only allow yourself one treat a day. If there is a particular food you love and get cravings for - search online for lower fat, homemade recipes. There are always alternatives to the high fat foods we eat - sauces for example. Instead of making them with cream, use half fat Creme Fraiche. tastes just as good with a lot less fat. Burgers are another example - dont buy the processed, high fat shop or fast food options. Make home-made versions instead just using minced beef, onion...etc.
5. Keep hydrated! My rule for myself is to buy a 1.5 litre bottle of water and then drink one of those each day. Water helps flush out toxins and doesnt contain any calories (unlike most other drinks). If you cant stand water than try a no-added sugar cordial/squash drink.
6. Fill up on fruit and veg. When you are hungry, instead of eating sweets or high-calorie snacks, eat some fruit or veg. Fruit are great if you are craving something sweet, and you can take them to work as they are pretty small in size. Chop veg up into little sticks (carrot sticks, baby sweetcorn, celery) and carry these with you or take them to work so when you get hungry you've got something close by to eat.
7. Exercise! This is probably the most important thing for you to do - diet alone wont give you the results you want, and if you have lot of weight to lose the chances are you will end up with lose skin - exercise is the only way to prevent saggy folds of loose skin! Any form of cardio is good - whether it is brisk walking, jogging, playing tennis, swimming - basically anything that gets your heart rate up and you get a little bit out of breath. It is recommended you do half an hour a day - if you cant fit that in then try an hours exercise 3 times a week and then try and get another half hour of exercise in elsewhere during the week (whether that is adding a 5 minute walk into your day every day or something else). Weights & toning is equally as important as cardio - as I said before having muscle means that it needs more calories just to exist (muscle burns more calories than fat) so you can be sat down doing nothing but if your body is made up mostly of muscle then you will burn more calories than if your body were made up of mostly fat! So whether you join a gym and do some free weights and weight machines there, or get some weights and use them at home (look on mens health magazine website or womens health magazine website - they have great plans and exercises you can do at home or at the gym).
So a good diet should look something along the lines of this:
Breakfast:
Poached/boiled eggs with brown toast
Or cereal and brown toast if you dont have time for eggs
Lunch:
Anything you like! Make sure it includes carbs for energy, so wholewheat pasta is good, jacket potatoes, sandwiches with brown bread, soup etc
Dinner:
Chicken or fish with vegetables
Or any meat you like with veg
(try and minimise the carbs in the evening as you wont burn them off and try to eat at least 2 hours before you go to bed)
Snacks:
Nuts, fruit
Drinks:
Low sugar cordial, water, fruit juice
Add in your exercise every week and then you will be well on your way to losing weight!
I hope this helps and good luck!
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A
reader, anonymous, writes (10 December 2009): Eat a well-balanced diet and start doing physical activities- even if it's parking farther away when you go to the store so you have to walk more or taking the stairs instead of the elevator. As for food, you don't necessarily have to "deprive" yourself of things you like, but eat them in moderation. (Instead of a bag of popcorn, have only a cup, etc.) Make sure to include lots of fruits and veggies in your diet as well, along with water. Take a fitness class or work out at a gym or physical fitness center near you. Please proceed with your plan in a healthy manner and best of luck to you!!
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A
female
reader, just in disbelief +, writes (10 December 2009):
I want to share something with you to encourage you. After I was diagnosed with Lupus and FMS, and hit by a car. I lost my health and career. I was on intense medications, nearly died, and had gained 50 lbs. With time, and discipline, and making up my mind, and having a dog, I began to stretch, slowly get up out of bed, one step at a time. I went on a lower carb diet, high protein, making small changes.
I have lost 40 lbs, and gotten much stronger. Just picture yourself doing it, and when you have a craving, drink lots of water, herbal teas are good too. Don't starve yourself, little snacks throughout the day, apples, nuts, and carrots. water, water, water. Treat yourself to something once a week.
I did all of this by myself, with no family, no spa, no money. YOU CAN DO IT. Walking is free too!
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A
male
reader, Griffo  +, writes (10 December 2009):
 Eat a well balanced diet with the right portions (not too much not too little) see a nutritionist for more details on this in your local area.
Combine that with daily excersize by joining a gym and if you can get a personal trainer (find a personal trainer that looks the way you want to look) personal trainers are a great way to keep up the discapline (you will need it)
this is a real challenge but I highly recomend a personal trainer for the initial 6 months just the get yourself in the routine and for the discapline.
Good luck :)
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A
male
reader, DoubleM +, writes (10 December 2009):
Get out and try to walk real fast for (eventually) about a mile a day, or two miles every other day, but do not try to do that the first several days. Gradually work up to it by starting out walking a city block or two - whatever is comfortable at first. Cease drinking any soda pop at all, and gradually try to reduce all other sugar intake, which includes sweets, cereals, candy, you know
In my opinion, weaning off pop drinks is the most important. Switch to water. It's free in most cases, so it saves money and serves you well by helping flush your body. That's a start. Don't try to do everything at once. Just start adopting one or more of these suggestions, and ultimately many others that could be mentioned, at a pace that is comfortable for you.
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