How can I lose 15 pounds within a month or two?
16th September, 2008
I need to lose 15 pounds so I can be a lightweight for a boxing match by November 13. I’m not the type to cut down on calories since I need it to build muscle.
There are a few things you can try, but you either have to increase activity or reduce calories. That’s the only way. To lose weight you usually need to increase aerobic activity.
Keeping a food journal really does help. It will give you a much better sense of how much you are eating, and when, and why.
Make a few additional small changes - walk everywhere, always use stairs instead of elevators, walk on escalators, get up and move around at least once an hour if your work is sedentary, walk every day, use a pedometer. Walking 10,000 steps a day is a really good idea. Build up to a long brisk walk everyday, or most days.
In terms of diet, cut out or reduce things like junk food, pop, fat, fast food if you are eating any of that. Eat more fruits, vegetables, whole grains, lean meat, fish. Particularly if you choose a vegetarian lifestyle include natural peanut butter, hummus, dried fruit and nuts.
Make your portion sizes smaller. Use a smaller plate - in our society we have become accustomed to thinking that we need a large plate of food at every meal, and we don’t. About quarter of your plate of food should be protein and at least half of it should be veggies. But eat more frequently.
Learn to count calories. At your current weight and activity level, figure out how many calories you need to maintain your weight. Then reduce that number by about 600 or 700 so you will lose weight at a reasonable and healthy rate. The links will help you figure that out.
Drink plenty of water, at least 8 big glasses of water a day, and more if it is very hot, if you sweat a lot, or if you are exercising intensely, and eliminate fruit juices. Fruit juices have too many calories, so get your vitamins from fresh fruit, not the juice.
Here are a couple of helpful links.
http://www.nutrawatch.com/
http://www.caloriesperhour.com/
powered by Yahoo answers
There are a few things you can try, but you either have to increase activity or reduce calories. That’s the only way. To lose weight you usually need to increase aerobic activity.
Keeping a food journal really does help. It will give you a much better sense of how much you are eating, and when, and why.
Make a few additional small changes - walk everywhere, always use stairs instead of elevators, walk on escalators, get up and move around at least once an hour if your work is sedentary, walk every day, use a pedometer. Walking 10,000 steps a day is a really good idea. Build up to a long brisk walk everyday, or most days.
In terms of diet, cut out or reduce things like junk food, pop, fat, fast food if you are eating any of that. Eat more fruits, vegetables, whole grains, lean meat, fish. Particularly if you choose a vegetarian lifestyle include natural peanut butter, hummus, dried fruit and nuts.
Make your portion sizes smaller. Use a smaller plate - in our society we have become accustomed to thinking that we need a large plate of food at every meal, and we don’t. About quarter of your plate of food should be protein and at least half of it should be veggies. But eat more frequently.
Learn to count calories. At your current weight and activity level, figure out how many calories you need to maintain your weight. Then reduce that number by about 600 or 700 so you will lose weight at a reasonable and healthy rate. The links will help you figure that out.
Drink plenty of water, at least 8 big glasses of water a day, and more if it is very hot, if you sweat a lot, or if you are exercising intensely, and eliminate fruit juices. Fruit juices have too many calories, so get your vitamins from fresh fruit, not the juice.
Here are a couple of helpful links.
http://www.nutrawatch.com/
http://www.caloriesperhour.com/
References :
For busy people, the absolute best time to exercise is the first thing in the morning. Since you have small children, you will need to wake up one hour before your kids do. You may find that you need to go to bed a little earlier at night to compensate for waking earlier.
Due to time constraints, exercising at or near home will be the most convenient for you. Options might include doing an exercise/toning video or going for a neighborhood walk. Since you have a desire to lose weight, you will want to perform your activity of choice for 30 to 45 minutes three to five days of the week.
With the remaining 15 to 30 minutes, you will be able to shower and get dressed for the day. In addition to losing weight, you will begin to notice that you are better able to handle previously stressful situations with ease.
Once you reach your goal of losing 15 pounds, which will take approximately 2 to 3 months, continue to engage in your activity for a minimum of 30 minutes most days of the week. Adding weight training to your morning routine will help you tone up specific problem areas.
Don’t get discouraged. It may take a few months before you are able to establish a regular routine. Just stick with it and keep your goal in mind.
References :