[karie811]

Hi,

A pound of fat equals 3500 calories. To lose 1 pound a week, you need to burn more calories than you eat in a week. To do this you must either increase you weekly activity or decrease your food intake or both. Losing 1-2 pounds of fat a week is a very sensible goal. By using the combination of increased activity and eating less that will total 3500 calories in 7 days.

How to Burn these calories
Your weight X distance = energy used walking. The time does not matter as much as the distance. If you speed up walking a mile in 13 minutes or less, you are burning more calories per mile. For beginner walkers, it is best to increase the distance before increasing the speed. A simple rule of thumb is 100 calories for a 160 pound person. You actually burn more calories per mile at very slow speeds because you are basically stopping and starting with each step and your momentum isn't helping to carry you along. At very high walking speeds, you are suing more muscle groups and arm motion and with a race-walking stride. Those extra muscles burn up extra calories with each step. Running may burn more calories per mile as there is an up and down motion lifting your weight off the ground as well as moving forward.

Hope It Helps,

Karie

[jmmv08]

Nice tips! This would be very helpful for everyone who wanted to loss weight. Thanks

[ALICAIBINES]

Just try to Metamusil diet. I have been on this for 3 days now and it works like a charm. Before breakfast I take 2 servings of metamusil and then eat my breakfast. fort he past few days the breakfast had been 3 eggs and 4 slices of bacon.
Then I drink crystal lite or diet sodas for the rest of the day. The fiber makes me feel full and Actually didn't even think about eating again. I've lost 2 pounds in 3 days. If you put some Metumusil in water and let it sit you will see it turn into a big blob. that is what it does in your stomach and takes up space.

[mcmama]

Please don't post the same thing all over the forum or interrupt specific diet discussions.

As for Metamucil, it is a supplement. Period. It is not a replacement for food. What you are suggesting - one meal of bacon and eggs - is so loaded with fat and cholesterol, it is just not a healthy choice to be the only meal eaten during the day.

I am a diabetic on cholesterol medication. What you are suggesting would not be safe for me, or for many who do not know that they need to limit their cholesterol due to inadequate health care being available.

[mcmama]

Originally Posted by karie811

Hi,

A pound of fat equals 3500 calories. To lose 1 pound a week, you need to burn more calories than you eat in a week. To do this you must either increase you weekly activity or decrease your food intake or both. Losing 1-2 pounds of fat a week is a very sensible goal. By using the combination of increased activity and eating less that will total 3500 calories in 7 days. ....
Karie

I have recently started a program of run/walking. It helps with the diabetes, and really energizes me. Three times a week I alternate running and walking over a three mile course.

Not seeing weight loss related to this, but i am keeping off the weight I already lost. And I feel a lot better.

[frdsmth9]

Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day.

[jkvkdailey]

This is especially helpful for me today - I'm giving up my favorite beverage (Pepsi). Wasted calories that are contributing to my weight gain. I'm also going to get back to my Wii Fit and walking outside with the boys. I would like to lose 30 lbs but would be tickled if I could lose 20!

Kim

[yuvaraj]

1. Dietary control and exercise. It’s true what they say - all you need to do is watch what you eat, and expend more energy than you consume. It’s really that simple. You can quit reading this list now, you now know everything you need to know and didn’t need to fork over $500 for the privilege of me telling you the secret of losing weight. You don’t need to read a 4,000 page book, you don’t have to buy a tape series, you don’t need to stay up late at night to watch infomercials to understand this basic premise. It’s 100% true.
2. Change your lifestyle. If you’re calling this a “diet,” then you’re going to gain all the weight back (and more) within a few months of losing it. Diets do not work. Diets are temporary. When you change your dietary lifestyle, however, you’re changing your habits - and you’re putting yourself on track for long-term / continued success and weight maintenance. Don’t ever tell anybody you’re on a diet - ever. I’m speaking from experience, here - a reformed low-carber. Worked out well for a while, but ultimately failed because my entire lifestyle didn’t change (permanently).
3. Join an online support group. In my case, I created my own - FatBlasters. It’s essential that you not feel alone, and reaching out to friends (new or old) is typically a smart move. I just heard about PeetTrainer, but didn’t know about it when I began down the road to weight loss. You have to know that others are out there for moral support - they know things that you couldn’t possibly know, and they’ve probably been “in your shoes” at some point in the past (or present). Share stories, laughter, tears, successes, and failures - share them. There are thousands of communities out there, so keep looking until you find the one that fits you.
4. Take before and after photos. I know it sucks to see yourself as a chunky monkey (sorry, that’s what I called myself - if only to get myself motivated to meet my weight loss goal). However, there’s no easier way to illustrate your progress. The “after” photos are far more fun to capture and share, admittedly. Find yourself on Flickr! It’s good to see yourself how others see you. Do you like how you look? In many ways, Flickr helped me lose weight.
5. Hire a substitute teacher. Don’t reach for the brands you know and love immediately - or without thinking first. Eggs are “good” for you, but consider using egg substitutes instead (in fact, many restaurants will let you order lower calorie foods). There are countless “lower” alternatives for you to try. If something different doesn’t taste good, by all means - find a better substitute, or eat less of the original. In some cases, the substitute may be worse for you than the regular version of the product. The good news is, healthier choices are silently replacing their “normal” counterparts - and they taste just as nice.
6. Start reading labels. I know it sucks, but you have to do it - and there’s no way to avoid this tip. If you don’t know what you’re putting in your mouth, you’re flying blind. Don’t assume, either - triple-check the ingredients list and serving sizes. You must rely on yourself for this; nobody else is going to be able to lose the weight or do the math for you. It’s not that complicated a task, but it will require effort. If nothing else, just pay attention to the calorie count.
7. What’s so funny about bovines? If you like cheese, you must buy the Laughing Cow brand, and keep several of the suckers in stock at all times. The individually-wrapped wedges make for excellent snacks, and are wonderful when melted over just about anything edible. I’d be careful about straight-up American cheese, though - it’s oil, but not necessarily as good for you as (say) a slice of cheddar would be. I have yet to find something as calorie-light and filling as Laughing Cow (I don’t know how they do it).
8. Tell your family. You’re not going to lose the weight alone, even if you ARE alone in losing the weight. If you’ve got a family at home, talk to them about it - initially, not incessantly. Let them know what you’re going to do, and that you want (and need) their support. If you don’t let them know, you’re running the risk of them inadvertently sabotaging your efforts. You want them to help you get to your goal(s). You want them to share in your happiness when you’ve made it past a certain mark. Who knows? Maybe some of your new habits will rub off on them and they’ll become healthier people, too?
9. Go public. I didn’t want to admit that I had screwed up, but admitting the problem in public was the first step on the path to eventual success. I was now accountable for my actions, and all my friends knew what I was doing. There was no turning back, otherwise I’d be risk damaging my integrity. I didn’t want to disappoint the people who read me on a regular (or semi-regular) basis. Plus, it’s an easy way to find out which of your friends have gone through the process before - and glean tips from their own experiences. Then, other friends might become inspired to do the same thing you’re doing once they see that you’ve taken the first step.
10. Identify your exercise. No exercise was created equal. You might like running, so run. You might like jogging, so jog. You might like stationary bikes, so bike stationarily. Find the one that works best for you - that isn’t too much of a chore for you to do regularly throughout the week. Don’t pick a routine that you don’t like - or you won’t want to do it, and you certainly won’t stick with it for long. I also wouldn’t recommend buying into that whole “no pain, no gain” mantra. I’ve lost weight without hurting myself, and you probably can, too.

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[ecoemma]

I am trying to lose my weight from last few months but it is difficult for me to lose the weight. thank you for your suggestions.

[abrahamalegre]

more than the scientific weight loss tips, it all boils down to the commitment to achieve one's realistic weight loss goals. as for me, my rule of thumb is to keep the weight loss guidelines simple: i choose the food I eat, concentrating on grains and steamed vegetables. yum!