Topic: I need help losing weight?
June 20, 2019 / By Wren Question:
So I need to lose about 70 pounds for a surgery and I need to lose it kinda fast. Is there a healthy way to lose it fast? If so please explain to me how you would do it. I know nothing about diet and fitness. lol :)
Shawna | 8 days ago
•Yoga helps you controlling your weight. It burns your excess fat and makes you slim and trim younger. One of the benefits of yoga is that you learn to control practically every muscle and joint of your body so that the issue of weight gain will stop to exist.
•Do daily exercise. Exercise is necessary. Small changes to your activity level can add up over the course of a day, and can start creation an impact on your weight within as little as a week. The key to quick weight apart from diet change is exercise are Walking, cycling and swimming are the best ways to lose weight.
•Eat healthy home cooked meals, Use less oil, low salt, fresh produce, and you'll start seeing results in no time.
•Avoid the junk food like that sodas, cookies, ice cream, pizzas, and other fattening and highly processed foods.
•Drink massive quantities of water and as much unsweetened iced tea, tea, diet sodas, coffee or other low-calorie beverages as you like. Do not drink milk, normal soft drinks, or fruit juice.
•Eat vegetables and fruits. They are high in vitamins, minerals and fiber and they’re low in calories.
Originally Answered: What do i eat to stop losing weight and start gaining more muscle mass w/o losing tone?
You already know that you have to eat big to be big. This is the fundamental truth to bodybuilding and building muscle.
So what do you need to eat? Your calories should consist of approximately 30% of from protein, 50% from carbs and 20% from fat.
Imagine that your body is a business. The amount of money your business has in the bank is its weight. Your business must earn more than it spends for its banking account to grow. This means that you have to eat more calories than you burn to gain weight and build muscle.
Now here is the trick. There is a fine line between eating the proper amount to build muscle and while minimizing fat storage and building muscle and putting on a lot of fat.
After all, what good are those extra pounds of lean muscle if you hide them under a layer of fat?
So, the question you have to answer when determining how many calories you should eat to build muscle is how big is too big?
Fortunately, a simple rule of thumb will allow us to estimate the number of how many calories we should eat to pack on quality muscle.
The process below will allow us to calculate a target calorie intake per day that will allow you to maximize muscle gains while minimizing the amount of fat you put on.
The quick and easy method is below:
You don't say how much you way, so lets go with say, a random 129 pounds (substitute you weight below whereever you see 129 pounds).
Example: 129 pounds
Determine your caloric needs per day by multiplying by lean body mass by 19.
Example: 129 x 19 = 2451 calories eaten per day to build muscle
Note: This calculation assumes you are undergoing a rigorous workout program that includes weight training several times per week.
Now, if you don't gain weight at this number of calories, then you should add 500 calories per week until you start to see gains.
When you start gaining, be sure that the gains you are seeing are due primarily from muscle. If not, then consider cutting calories slightly to maximize muscle gain while minimizing fat gain.
There is no quick fix. The easiest way to lose weight is to count the calories you are eating. You need to be in a deficit i.e. eating less calories than you are using (check google what your BMR is and eat 500 calories below that to lose 1lb a week with no exercise at all - exercise will however help speed up your process).
Track your calories on sites or apps such as myfitnesspal, it may seem bothersome at first but after awhile it only takes 2-5mins a day to do and after a few months you will be able to do it naturally in your head without problems.
Exercises you can do can be any, from walking to running (c25k is a great programme - check it out) etc, I recommend you do some weight training too (can be done at home with your body weight like push ups, squats etc) or in the gym.
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