A
female
age
30-35,
anonymous
writes:Alright so I've been a little overweight for a couple years now and I'm beyond tired of it! I just want to get started on a healthy lifestyle and shed these 30 pounds off so I can be healthy and feel good about myself and have confidence. I'm 5'4 and I weigh 152lbs. According to a weight/height chart I should only be like 120 something pounds. Also I've met a new guy :) and I think that has boosted me to finally want to lose weight also, but ultimately it's for myself. What are some tips on eating and exercising so I can get a good kick start to a healthy lifestyle? What are some great food choices to lose weight fast and some good exercises to tone up quickly? (My most problem area is my stomach/mid section) I'd like to really start seeing some results within a week.. *a little too much wishful thinking though probably haha* thanks!
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reader, anonymous, writes (8 October 2011): Great advice from the other Aunt below.
Before starting any diet or exercise program, you should also talk to your doctor to ensure you don't have anything to be wary of while exercising.
A
female
reader, anonymous, writes (8 October 2011): I was going to comment on this post as two of my good friends are personal trainers and work for very well respected gyms that specialise in 'body transformations' ie getting your dream body! Needless to say they both helped me get ready for my wedding this summer.Then I read 19reginna84 post and I pretty much agree with everything in there! Just a few helpful hints to add:- Cardio is good but it won't make much of a change to your body - focus on strength training if you want quick results- Consider your calorie intake. You're the same hight as me so could probably do with eating roughly the same amount of calories. Form me if I'm doing no exercising I should have about 1500 calories, with moderate exercising it goes up to 1700, high exercising 2000. You lose weight when you burn more calories than you eat. But if you go too low you go into starvation mode. To lose weight aim to be roughly 100-300 calories below your needed amount.- shake things up. It's very easy to plateau and lose focus. When I need to shape up I follow a routine that's pretty much organised chaos! haha One week I'll do a low calorie intake (about 1200 a day), one week I'll do high training intensity and normal food, one week it's cutting out carbohydrates, one week low fat. Keeps your body guessing and shedding the pounds!hope that helps
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A
reader, anonymous, writes (8 October 2011): I work with a dietician so I have good advice for you.
As for diet, fad diets don't work. What you need to do is cut back on portion size and increase fiber intake. Eat more vegetables, use less unhealthy fats (like butter and mayonase,) and eat healthier fats like nuts. Also cut back on fatty protiens, eating chicken or turkey without the skin, or fish. Cut back on simple carbohydrates, but remember you need simple carbohydrates for fuel! So don't cut them out completely, just go for healthier choices.
Your body can't tell the difference between a candy bar and an apple. They all turn into glucose in your blood. But an apple is healthier than a candy bar due to nutrients. Also if you choose a fruit, eat a fruit and not a juice. Fruit contains fiber!
Next, you can't lose weight with diet alone. Make sure you exercise. Start out slow. Try new things. Go for walks, dance around your living room. Also make sure you don't just focus on cardio, but also strength. Adding muscle burns more fat! Start out slow and build up as you go.
Expect to lose around 1-2 pounds a week only. It didn't take you a month to gain the weight you have, it takes more than a month to take it back off! But if you lose only 1 pound per week, you will have lost 52 pounds in a year! Also, even if you are not losing weight, exercise will help shape your body into a healthier look. Don't go off the scale alone. You'll feel better, have more energy, and look leaner even if you weight the same!
Finally, you can have food you like, but in moderation. Like fries? Then get a small fries once in a while. Like cake? Have a piece at the birthday party, but don't over indulge. But don't go crazy saying "I can never have that again" or you will fail. Weight loss is also psychological, not just physical!
Good luck!
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A
male
reader, Daniel the love doctor +, writes (7 October 2011):
 I don't think you're extremely overweight, but I think it's great that you're looking to get in shape, and become healthier. I just have a few suggestions for you before I give you some tips on losing weight....
1. Stay motivated. Find something (or someone) to keep you motivated during the slow, difficult times- when you're not seeing the progress that you want.
2. Create a goal list. Have a short-term list of goals and a long-term list. A short-term goal may be to lose 5-10 pounds within 6 months, a long-term goal may be to lose 15-20 pounds within a year.
Now here are some tips that may help you...
1. Change your diet. Eat in portions, about 6 small meals a day instead of three large ones. Add more fruits and vegetables into your diet, stay away from a lot of sugar, foods high in carbs and calories, and a lot of fast food/junk food. *You can have a designated cheat day, so you're not depriving yourself. As long as you consistently stay disciplined, and you don't splurge on food on your cheat day, there's nothing wrong with having a snack, burger, or anything else that you may like to have.
2. Exercise. Since you're looking to lose your stomach, try a variety of ab exercises and switch them up by changing positions, how many you do (but keep the amount at a high count if you're looking to tone up), Doing it this way will help you prevent hitting a plateau- because you're keeping your body guessing so progress shouldn't be too far off. Go jogging, have daily walks, and add a lot of cardio into your workouts.
3. Stay calm. For some stress can leads to overeating. So start meditating at least 10 minutes a day, treat yourself out to a day at a spa/massage parlor, etc. Do what you need to do to wart off any chances of problems.
Hope this helps! :^)
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