50 Ways To Improve Health, Get Fitter and Lose Weight

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A woman jogging outside in the park with her dogThere are 2 ways to effectively improve health and fitness, which are: to be more active and to eat healthy foods. However, many small lifestyle adjustments are needed to really make a permanent change. Here is our list of the most important changes that you can make. We have divided the 50 tips into Lifestyle Changes, Healthy Foods Choices, Rules For Getting Fit and the Root Causes of Weight Gain.

10 Lifestyle Changes

1. Walk – Get More Active

Walking is an excellent form of exercise and over a set distance you burn just as many calories as jogging. Try to walk for at least 1 hour every day. This can be split up, say four 15 minutes walks per day. Read our walking guide.

2. Shop on Foot

Shopping on foot can burn a lot of calories. If you spend Saturday afternoon wandering around the shops you may cover several miles in total and you may walk for almost an hour when you go shopping. Plus the work effort involved in carry bags of shopping will increase the energy you burn. Shop ’til you drop (weight)!

3. More Intensive Exercise

Whether it is sweating down the gym, walking to and from work or a weekly five-a-side tournament, experts agree that physical activity increases your energy and stamina. Make an effort to exercise at least 3 times a week, but ideally exercise every single day.

Increasing the amount of exercise you do does not mean joining a gym, you can walk more everyday, go running, cycling, swimming or play more sports. When it comes to exercising, you should ensure that you put all your energy into it. Research has shown that short periods of highly intensive exercise are just as effective, if not more so, than long periods of slow exercise. Look at our fitness section.

4. Jog and Run for Health


Jogging and running is still a great way to exercise and lose weight. The best thing about jogging is that you need no equipment, just an open space in which to run. The advantage of jogging or running over walking is simply that the exercise is completed quicker.

5. Lift Weights

Weight training is very effective in helping you to lose weight. Muscle requires a lot of energy to be maintained, so by building more muscle, you raise your metabolism and burn more fat, even when you are watching television or sleeping! Read our Beginners Weight Training guide.

If you do not want to lift weights, then using a cross trainer / elliptical trainer and increasing the resistance is a great way to work your muscles harder. One classic mistake that many people make is trying to lose stomach fat by exercising just the stomach. This is termed spot reduction, and spot reduction of fat is impossible. Full body workouts are required.

6. Get Back to Nature

Tending to plants in the garden burns a lot of calories, and growing your own fruit and vegetables is a great way to get organic food. Digging over the earth, sowing seeds and weeding all burn up lots of energy. If you do not have a garden then seek some healthy outdoor activities in your area. Make an effort to get back to nature for a few hours at the weekend. You could even join a boot camp fitness class!

7. Get More Sleep

Rest is essential and many people do not get enough sleep. When you are tired you are far more likely to snack on sugary foods. Also research has shown that not getting enough sleep can affect the way the body stores fat. When you are in bed sleeping you are not eating from boredom!

Make sure you follow consistent sleep patterns – go to bed and wake up at similar times each day to get your body into a routine. Getting more sleep has other health benefits too, such as increasing weight loss and reducing heart disease risk. Also, if you are exercising then good quality sleep is vital to speed up tissue repair and growth – more sleep helps to make you fitter and stronger. Read our article on The Relationship Between Sleep, Health and Body Weight.

8. Manage Your Stress


When you are bombarded with stressful situations it is hard not to let it get on top of you. Make sure you can manage your stress and take some time out for yourself, so it doesn’t affect your health. High stress levels sap your energy sources by affecting your sleep and weakening your immune system. The less energy you devote to stress, the more you will have for the things you enjoy. Read our guide to Stress, Your Health and Your Weight.

9. Do Not Go On a Fad Diet

Many people try fad diet plans to lose weight. These invariably fail in the long term and the short term weight loss is often little more than a reduction in the amount of water that your muscles are storing and a reduction in total muscle mass.

The main problem with diets that just involve restricting calories is that your body goes into a starvation mode, whereby your metabolism slows down (when losing weight you want it to speed up) and rather than burning fat your body uses up muscle tissue instead.

As soon as the fad diet is finished and you revert to your previous lifestyle, all the weight comes back. Often any fat that is lost accumulates very quickly. The body overcompensates for what was lost and the end result is often weight gain. Learn more by reading Dangerous Diets, or read our healthy eating guide.

10. Prepare Your Own Meals

Learning the cook healthy meals is a vital part of health and fitness. A reliance on processed foods, ready meals and snacks is one of the main reasons why so many people are out of shape today.

20 Healthy Foods Choices

Shrimp sashimi

By eating fat burning foods, not only do you improve your chances of burning fat, but you also fuel your body to help build more muscle.


So, if you are serious about losing weight then ensure that you are eating some of these fat burning foods every day. Healthy, lean protein is vital to athleticism and fitness, learn more.

11. Eat More Fish

Fish is a very healthy source of protein. Salmon is great for our brains and contains essential fats. Diets high in Omega 3 fatty acids have been shown to improve weight loss.

Also, liptin that is present in fish alters your metabolism to increase the chance of using stored fat for fuel. Ideally you should eat salmon or trout 3 or 4 times a week. Seafood and fish are great protein sources.

Sardines contain an amino acid called tyrosine which promotes the manufacture of norepinephrine and dopamine. These stimulants act on your brain to improve your mental focus and performance. Other lean protein foods containing tyrosine include lean beef, chicken, turkey, pork tenderloin and shellfish. One hundred grams of sardines in tomato sauce provide 177 calories, no carbohydrate, 17.8g protein and 11g fat.

12. Eat Soup To Stay Full

Soup is a fantastic way to lose weight, and the winter months make it more appealing too. A study published in the Journal of Human Nutrition and Deitetics showed that on average men that ate soup 5 days or more a week had a body mass index of 23. This is an ideal bodyweight for a lean man with average build.

13 Beans, a Fibrous Way to Melt Away the Fat

Beans are great, especially kidney beans. So chilli con carne with a large serving of kidney beans makes a good weight loss meal. Kidney beans can stop carbs from breaking down into sugar, which slows digestion. This in turn prevents carbs from converting to fat.

14. Yogurt

Yoghurt helps to increase lipolysis (fat burning), but you need to eat at least 3 servings a day to see results. In a study carried out by the University of Tennessee, men that ate a fat free yoghurt diet lost 81% more belly fat than the non-yogurt eaters. The high calcium and protein properties make it a great weight loss aid.

Yogurt is also rich in magnesium, which activates enzymes in the body to metabolize protein and carbohydrates. Magnesium is vital to energy release as it transfers the key phosphate molecule to adenosine triphosphate, the explosive energy source you use when lifting weights. One hundred grams of low-fat yogurt contains 56 calories, 5.1 g protein, 7.5 g carbohydrate and 0.5 g fat. A word of caution though; Can Greek-Style Yogurt Aid Weight Loss?

15. Drink Milk and Whey

Whey protein is one of the most popular supplements for bodybuilders. In fact, it helps to strip away fat as well as build muscle. The University of Toronto found that men that drank two whey protein shakes a day would eat on average 200 calories less than other men. Also the men on the whey protein diet increased muscle mass by 8% and lost 3% more fat than the non-wheyers. Consider following a Whey Protein and Amino Acid Diet Plan.

16. Low Fat Milk

If you are not building muscle then full fat milk may contain too much energy. Replacing a full fat latte with a skinny latte will save you a lot of calories and likewise having a low fat milk with your breakfast cereal will also help.

17. Red Hot Chilli Peppers Diet

The hotter the chilli the greater the fat burning potential. Chillies contain capsaicin, which not only protects against prostate cancer and maintains a healthy heart, but also increases metabolism so much that it strips fat off. If you want super hot, go for Scotch Bonnets or Bird’s Eye chillies.

18. Eat Oats

Oats are low on the glycemic index as they contain a lot of fiber, which means that your body gets a steady stream of energy rather than a flash flood. They also contain energizing and stress-reducing B vitamins that help to break down carbohydrates into usable energy. Other low-glycemic carbohydrates include whole-grain bread, brown rice and high-fibre cereal containing bran. One hundred grams of oatmeal provides 385 calories, 68g carbohydrate, 11.8g protein and 7.3g fat. Buy our Low Gi eBook.

19. Cereals and Dried Fruits

Breakfast cereals such as Weetabix, Shreddies, oats and muesli all help to keep weight down. A study by the National Weight Control Registry found that people that lost weight and kept the weight off were more likely to eat breakfast cereals rather than any other breakfast.

Cereals release energy slowly, meaning that you are less likely to snack on junk foods before lunch. Add a generous helping of milk to feel fuller longer.

20. Eat Cottage Cheese

A favourite of bodybuilders and athletes. 200g of cottage cheese contains as much protein as a small steak, and it also contains casein.

This means that cottage cheese is a slow digesting food, meaning that you are less likely to overeat later in the day if you eat cottage cheese for lunch. It also makes a great snack if you have an intense training schedule.

21. Grapefruit for Sharp Weight Loss

Finally some fruit! The 5 a day rule is healthy, but does not generally help us to keep the fat off. Ideally you should eat one and a half grapefruits a day, split into 3 snacks.

Grapefruits are high in vitamin C, which actually dilutes fat, making it easier the flush fat from your system. Researchers at Louisiana State University found that people who ate grapefruits regularly lost on average 4 pounds more over a 12 week period than other diets.

22. Coffee to Increase Energy

The caffeine in coffee blocks a chemical called adenosine that otherwise interferes with energy-boosting neurotransmitters. A mug or two per day can be beneficial but any more than this may trigger withdrawal symptoms, one of which is fatigue. Remember to drink additional water as caffeine has a mild diuretic effect.

23. Lentils are not just for Vegetarians

Lentils are a great source of both carbohydrate and protein. They are also high in B vitamins, iron, magnesium, potassium, zinc, calcium and copper. Lentils are also low in fat and calories. If you don’t eat beans often, start with a small portion or you’ll experience the flatulence factor and end up dining alone. Some other good choices include navy beans, chickpeas and kidney beans. One hundred grams of boiled lentils provides 199 calories, 17.5g carbohydrate 7.6g protein and 0.4g fat.

Read Why Vegan Athletes Keep Winning to learn more about a healthy vegan diet..

24. Bananas, An Athletes Favorite Energy Snack

Bananas are packed with “easily digested sugars and potassium, which help to maintain normal nerve and muscle function. Potassium isn’t stored for long in the body and levels can drop during times of stress or during strenuous exercise, when it’s lost through excessive sweating. 1 medium banana contains 105 calories, 27g carbohydrate, 1g protein and 0.5g fat.

Take a look at our banana smoothie recipes: 10 Banana Smoothies to Keep You Running

25. Chocolate to Help Digestion

The feel-good factor in chocolate comes from certain bioactive compounds such as tyramine and phenylethylamine, according to a study in the Journal Of Food Science. Chocolate has also been credited with combating anaemia, awakening the appetite, aiding digestion and improving longevity. Of course the sugar, fat and calories mean it should be consumed in moderation. Dark chocolate has the fewest calories and the most antioxidants. Half of a 50g fruit and nut chocolate bar contains 240 calories, 27g carbohydrate, 3.9g protein and 9g fat.

26. Eat Lean Meat

Strict low-fat diets are often iron deficient. Iron is a component of haemoglobin and when stores are depleted, the cells in your body slowly suffocate and burn carbohydrates inefficiently. Consequently, you feel sluggish, can’t concentrate and are exhausted after minimal effort. Red meat delivers the most accessible form of iron, so a high-quality steak once-a-week will ensure that iron levels stay healthy. One hundred grams of top sirloin steak provides 229 calories, no carbohydrates, 29g protein and 11.5g fat. Lean meat is a recommended protein source.

27. Eat More Nuts

Not all fats are created equal. While almonds are high in fat, it is the monosaturated variety which provides high-powered fatty acids known as omega-3s and omega-6s. These promote an alert mental state. The saturated fats found in butter and cheese, on the other hand, make you lethargic by lowering the amount of oxygen being pumped around in your bloodstream. 12 almonds provide 83 calories, 3g carbohydrate, 3g protein and 7g fat.

The classic party nut. Pistachios are high in lean protein and they also curb the effect of carbs on your blood sugar. This means that eating pistachios helps to keep your waist slim. These make an ideal snack.

28. Drink Less Alcohol

As well as the long term damage alcohol does to the liver it also stops you from burning fat. When you drink alcohol your body starts to metabolize it, as alcohol is a form of energy. While your body is using the alcohol all other metabolism is put on hold, so you do not burn sugar or fats for energy. So although you do not gain weight from alcohol itself (there is no way for the body to store alcohol) it causes weight gain because the body uses less sugar for energy, which is therefore stored. Alcohol also disrupts healthy hormone function, which further hampers fitness and weight loss. See British Celebs Stay Slim By Avoiding Alcohol.

29. Give Up Bread

Most people grab a sandwich when they are feeling a bit hungry. Many have toast for breakfast. Add a pizza in the evening and all this bread contains a huge amount of calories. It also has mostly “empty calories”, meaning that the energy is not combined with nutrients and vitamins. Give up bread for a week and you will see a difference.

30. Drink plenty of water

Mild dehydration can affect your mental and physical performance. A loss of just one per cent of your body’s water stores can cause you to feel sluggish. Make sure you drink at least eight to ten glasses of water a day and more during hot weather and when exercising.

Water makes it possible for your body to digest, absorb and transport nutrients. It also helps to regulate body temperature. When you’re dehydrated, your cells receive nutrients for energy less efficiently, and your body can’t properly expend heat through sweating. Both conditions lead to fatigue. Aim to drink eight to ten glasses of water every day and more when exercising.

It is important to remember that alcohol and caffeine both act as diuretics, which mean that if you drink these then you will urinate more and become more dehydrated. Water really is the best drink you can have for your health.

5 Rules For Getting Fit

Fitness is all about good planning.

31. Know That You Can Do It

And never give up! If you do not believe in yourself you will not be able to achieve your desired results. There will be days when you feel close to giving up, but be determined to fight back. You can do it.

If you are like most other people, a key reason for wanting to change is to look better. Place a picture of how you currently look somewhere that you will be able to see on a daily basis. This picture should provide you with additional motivation to follow this program. Or post a photo to your training log, so that others can see your progress, and give advice and encouragement.

32. Goal Setting

How can you get somewhere if you don’t know where you are heading? Share your fitness goals with others, that way people can provide you with greater support. New Year is a good time to readdress what your goals are. Resolve to get fit and healthy. This should include a list of things you wish to achieve (your goals) and ideally something about how you will work towards your goals.

Remember those resolutions you made? Maybe by the summer you may have forgotten why you are exercising every day! Write down the reasons why you are following your fitness program and put them on your Facebook page so that everyone can see them – and hopefully remind you too.

After each month, compare your results against what you had in your original goals. Be critical of your own progress, but also be realistic. You will not always fulfil your goals, but it is better to aim high, and work hard, than to give yourself a task that is too easy. Challenge yourself.

33. Check Your Progress

Place a calendar on your fridge. Mark a back slash on the days that you followed your diet without cheating. Make a forward slash on the days that you trained. If you trained and followed a good diet on a given day, you should have an X marked on that day. Remember, long-term fitness and health comes one day at a time.

Take pictures of yourself every month and place them next to the before picture. This is to keep reminding yourself why you are doing this and also get motivated by seeing the progress that you are achieving.

34. Plan Your Meals

Remember to prepare all your meals the day before, so that when you are at work, you already have all of the food that you will need for the day with you. That way you limit the amount of times you’ll be tempted. Being prepared really is one of the most important factors in successful weight loss. Without a plan all good intentions end in chaos.

Keep your house free from any foods that are not good for your program. Only on Sundays can you bring these foods in the house. Hide your junk food away where you cannot see it – sometimes the simplest solutions are the most effective.

35. Remember That Your Are In Control

Remember that only you control what goes in your mouth and how active you are. Food does not control you and your feet do not control you. You think, therefore you are. Think yourself fit – eat healthy, exercise often.

Understand the 10 Root Causes of Weight Gain

In the technical or business world whenever a serious problem arises analysts work hard to determine the root cause of the problem, so that it can not only be put right, but also it does not happen again. So we at MotleyHealth.com have taken this same approach to the obesity and weight gain problem. The serious problem is weight gain, so what is the root cause?

The seemingly logical answer is that people are putting on more weight than ever before because of lack of exercise and poor diet. This is only partially true though. If these were the only problems, why do so many people fail to lose weight?

The real reason why people fail to lose weight is because of the lack of will power. You may want to lose weight, but unfortunately your mind has other ideas, as it continues to wanting to eat more food just in case of a future disaster. So, how do you learn to overcome your natural desire to eat too much food? Just follow our rules based on the root cause analysis of weight gain.

36. Not Eating When Hungry

It is important that you learn to eat whenever you are hungry. This is counter-intuitive, but one of the main reasons you put on weight is because you binge on sugar-laden foods when you get hungry. The way to avoid this situation happening is to not allow yourself to get so hungry that you act irrationally.

Of course, this does not mean that you can eat all the time. The trick is to not starve yourself while at the same time not overeating. It is a careful balancing act, balancing your nutritional needs and your mental desires. If you consume small, planned meals throughout the day as part of a nutrition program, while also doing plenty of exercise, you can avoid getting hungry and therefore avoid binge eating.

If you do not think that this is possible, watch how a child eats. Children only eat when they need to eat, and then will only eat enough to fill them. You cannot even force a child to eat food that they do not want, but as an adult you eat food that you do not need. Be like a child, eat when hungry, but only what you need.

37. Emotional Eating

Emotional eating comes in many forms, but it is most common when you are feeling depressed or suffering from anxiety. Although some people stop eating when stressed, many others will combat their emotional turmoil with food. It is when you are stressed that you become weak and your natural desires start to take over. How many times have you grabbed a packet of biscuits and convinced yourself that “only 1 biscuit won’t hurt” and then go on to eat half the packet?

These events almost always occur when you have just had a stressful experience, either a bad day at work or an argument with a partner. Somehow our subconscious knows we are in a weakened state and tricks the conscious mind into having “just one” biscuit. Why? Well, the brain feeds on sugar and that is the real reason why we crave sugar.

So, how can you overcome this? The easiest way is to plan your kitchen better and also put up notices. For instance, place all the bad foods (check the glycemic index for information on what is bad, bearing in mind high sugar content is the biggest problem) into a separate cupboard. Put all your cookies and chips away in a tin and write a label on top of the tin that says “Come back again in 10 minutes if you really want one”. A child will not bother reading the note, but it could well save you from binge eating.

Another way to help prevent any form of binge eating is to ensure that there are healthy grabs and good foods available. So, always have fresh fruits and salad items that you can eat instead if you really feel the need to snack. Instead of grabbing cookies, toast and ice-cream when upset grab the carrots and humus dip or chopped pineapple and banana.

38. Not Eating What You Want

This is a somewhat controversial approach to weight loss, but it can be very effective. The idea is simply that people that are of a naturally healthy weight do not deprive themselves of treats. The reason why they do not put on weight is because they never overindulge. It is OK to have some cookies, chocolate cake, ice-cream, beer or even white bread every now and then. You give yourself these as treats though.

Do not fall into the trap of having whole days where you treat yourself, or even 2 days in a row of small treats. Limit yourself to once a week at most where you can have your favorite treats, such as a piece of chocolate brownie with your meal on Saturday night or a bacon sandwich on Friday morning.

The trick is to learn when a treat becomes an obsession. Some children are given “occasional treats” by adults, but adults who lack self discipline often treat themselves several times a day!

39. Not Questioning Your Reasons for Eating

This is another method for overcoming your instinct to eat. Every time you are about to eat something, ask yourself if your are really hungry, or do you just want to change the way you feel. The most important question is:

Am I really hungry or do I want to change how I feel?

So often people eat because it is the time to do so. It is “lunchtime”, “dinner time”, “supper” or because friends and family are also eating. A very common reason people give for eating when not hungry is simply because they just felt that they should eat something. Not because they need to eat, but because it is a designated feeding time. We are not animals in the zoo, we should not have to follow strict feeding times.

40. You Do Not Think About Your Food

Thinking about what you are eating will help you to control your food intake. Overweight people are thinking about food all the time, except when they are eating. While eating the mind goes blank, almost into a trance, until all the food is gone. Why is this?

When you eat, a hormone called serotonin is released making you feel happy and wanting to carry on eating. The effect this has is that when you eat quickly you ignore the signal from your body to stop eating when you have eaten enough which results in overeating and then bloating.

By thinking about your food as you eat, you naturally slow down, chew more and feel full at the right time. One trick is to put your knife and fork down while you are chewing, or if eating a sandwich, put it down too. Look at your food as you eat it, think about the food, its texture and the way it makes you feel. Savor it. And chew your food up to 20 times before swallowing it.

It is important not to eat while watching television, reading, drinking or working, as these all distract you from the food. The purpose of this is to teach yourself to eat slower all the time. The longer you practice this method of eating the easier it will become and in time you will naturally eat less because you will want less.

41. When You Are Full You Carry on Eating

So often people feel the need to finish their dinner. As children we are conditioned by our parents to “eat it all up”. Parents are often so concerned about children not eating enough that they end up encouraging their children to eat too much. Adults are literally programming their children to eat more than they need, to eat more than they want, and to eat faster and ignore their own natural body signals to stop eating.

To reverse this you must learn that it is OK to leave some food on your plate. If you have a sandwich, or pizza or bowl of pasta then you should not feel that you have to finish it. Food actually keeps in the fridge much better than most people think. If you cannot finish it today, eat it tomorrow. Save money and lose weight!

42. You Do Not Taste Your Food

This is a fun experiment that you can try. In a study a few years ago researchers found that when people we blindfolded they ate about 25% less than normal. Why? Because by not being able to see how much food they had eaten, or how much food was left on the plate, their only indication as to how much food they had had was by how they felt. More often than not, people felt full enough to stop eating long before finishing the food on their plate.

By being blind folded you are also more aware of the taste and texture of the food. Some people actually found that they disliked their usual daily meal when blindfolded. A classic example is the full cooked breakfast. In the study when subjects were sat down with their usual sausages, bacon, fried eggs, baked beans, hash browns, toast and ketchup, but then blindfolded, many found that the food was too salty and stodgy for their taste. Even though they had been eating this very meal every day for years.

Quite simply we have learned to ignore our natural body signals that tell us if we need food, or even like food, or not. By being blindfolded we can learn to start listening to our body response to food again and not just going with the flow out of habit. To lose weight you must learn to break old habits.

43. You Punish Yourself Over Mistakes

Often people are so serious about losing weight that if they miss a workout or allow their diet to lapse they punish themselves emotionally. If you slip up you have not failed. Learn to forgive yourself and move on, carry on with the plan.

44. You Are Not Drinking Enough Water

If there is one magic weight loss elixir, then it is water. Water is really the only liquid you should drink in large amounts on any day. Black coffee is good for a caffeine boost to help increase your workout performance. Water should be drunk the rest of the time.

Fruit juices are high in sugar and your body does not react differently to sugar from fruit juice to that of sugar from candy. Sugar is processed and turned to fat if it is not used as energy. So do not drink those healthy fruit juices, as you should be getting enough vitamins and nutrients from your healthy diet. All juice just adds to more sugar.

Also, many people mistake thirst with hunger. So, next time you start to feel a little hungry in between meals, have a glass of water before your start to think about getting a healthy snack to eat.

So the secret weight loss weapon is water.

45. You Weigh Yourself Too Often

If you are doing all the right things to lose weight, if you are exercising properly, eating healthily and not cheating yourself, then weight loss will come eventually. The worse thing you can do is to keep weighing yourself.

Whenever someone weighs themself and finds that they have lost less weight than planned they start to doubt their methods and themselves. All regular weighing can do is reinforce the idea that you are not doing things right. If you are losing weight then your progress should be obvious anyway, you will have more energy, your clothes will be looser, you will be fitter and feel stronger.

If you have to weigh yourself make it a monthly event, not a daily nor even a weekly chore.

5 Key Rules to Living a Healthier Life

46. Exercise Every Day

Many people fail to get in shape or lose weight because they simply do not exercise enough. To get fit you need to exercise often, and a little exercise every day is possibly the best way to stay fit. Also research revealed that exercising for one hour every day is the best way to lose weight.

47. Eat Healthy Every Day

Many people adopt diet plans which allow weekends off or “cheat days”. Really it is better to make your diet healthier 7 days a week, with the rare treat (birthdays, Chrismas etc.).

48. Vary Your Diet

Eating the same things all the time can become monotonous and lead to snacking and comfort eating. If you ensure that your daily diet consists of many of the foods mentioned above then you will experience greater energy levels throughout the day, and also have more energy for exercise. However, please ensure that if you do enjoy a lot of these foods, that you do some exercise, otherwise this extra energy will turn to fat.

49. Enjoy Living

Sounds rather clichéd, but enjoy living. You only have one life, make the most of it. Do not spend your whole life in front of the television!

50. Follow Your Own Rules

These rules are very simple to follow. Stick with them and make them your own. Make them part of you daily routine, and you will soon find that you have higher energy levels. More energy means that you can do more of the things you love and you should also feel more motivated to exercise. A few positive lifestyle changes can quickly have a very beneficial knock on effect, leading to many more health gains, both physical and mental.


To conclude, the best way to lose weight really is to combine all of these points, make a full and permanent lifestyle change, and never give up. Life is precious, and if you want to live as long as possible in good health losing weight is essential.

This is not a list of things to do in isolation to lose weight and get fit, it is 10 things you can do to enhance your current weight loss plan. Losing weight really is a matter of eating less than your body needs. Every minute spent sitting in a chair watching television is a wasted minute if you want to lose weight!

These small changes will help you to burn a few extra calories. Do these, plus some more, and you will become a more active person and weight management will start to feel more natural to you.

Eat a healthy diet, do regular exercise and learn to relax and get a good night sleep. If you follow these rules, not only will you successfully lose weight, you will live a fuller, happier life.

Although you do not need a system to lose weight, many people do respond very well to a structure weight loss system. By following our guide to losing weight you can more easily stay on track and fulfil your goals.

The weight loss systems provide more information on nutrition, feeding your muscles while burning fat, and various different exercising methods to help lose weight.

  263 comments for “50 Ways To Improve Health, Get Fitter and Lose Weight

  1. Jena
    January 11, 2009 at 6:30 pm

    I’m not trying to lose a lot, just the excess I don’t want, and I actually think that this meal plan might work for me! Thanks!

  2. My Body Fat Blog
    March 21, 2009 at 4:03 pm

    Fantastic list of fat burning foods. I’m currently on the fat loss phase of my diet plan. And I’m always on the lookout for new foods to add to my plan.
    I love cottage cheese but always though it was too fatty to eat when your trying to lose fat. I’m going to think about adding it to my diet now thanks!

  3. Raj
    December 30, 2009 at 5:49 pm

    My waist is getting big. I ve reduce taking food at night n yet don’t see any improvement. What shall be the best way to reduce my tummy. My bmi is 25. Pls advice

  4. MotleyHealth
    January 2, 2010 at 11:25 pm

    Hi Raj, you probably need to alter your diet to ensure that you eat a good balance of protein, fats and carbs. Reducing what you eat in the evening is just one step to losing tummy fat. You need to eat a lean diet and exercise on a regular basis. Compound weight training is ideal for losing weight.

  5. Tee
    May 4, 2010 at 9:12 pm

    Hi im Tee im trying to lose weight in 4-5 weeks before this summer im not fat i just have a lower belly problem its not a lot but i would really like this to go away before the summer i workout everyday twice a day i ‘ve been losin weight but i want faster result … what do you recommend for my lower stomach ?

  6. MotleyHealth
    May 4, 2010 at 9:39 pm

    The best thing is to increase the intensity of your workouts – more sprint intervals, lift heavier weights. You need to do this to burn more fat. Alsotake a careful look at your diet. Cut out the sugar, the high GI carbohydrates and eat a greater balance of protein and healthy fats.

  7. kea
    May 9, 2010 at 12:16 pm

    Hi, I’ve been trying to loose weight for the longest of years now. I don’t really that much food my doctor said since I don’t eat breakfast and a lot of times do not eat dinner that my metabolism has slowed so much that what ever I eat stays on me. I am not really a fan of sugary or starchy foods. I don’t like bread either and I can’t have anything with milk, eggs, soybean, corn, peanuts, or pecans being that I have an allergy to them. But anyhow, I weigh 295 pounds, I have only lost one pound in the past months and I work out daily I do a lot of cardio but I just keep gaining weight more than what I initially had. I would lose ten pounds then gain twenty back. I don’t have any medical problems besides the ones that I had before I became over weight. I barely sleep the most sleep I get is about two hours a day could that also be a factor? I don’t know what to do anymore. I have tried everything. Oh the reason I don’t eat breakfast or dinner is because its either too early, I do not feel like chewing, I’m tired, or just plain not hungry.

  8. MotleyHealth
    May 9, 2010 at 5:39 pm

    Hi Kea. Well, I think you doctors advice to skip breakfast is not very good. The general recommendation for those wanting to lose weight is to eat a breakfast that is lean and high in protein to help kick start the metabolism in the morning. For cardio you need to be doing intensive workouts, gentle cardio workouts are not that effective. Just cutting calories a little is also ineffective. Start by eating a healthy breakfast, eat several small meals throughout the day. You are doing well to avoid bread and sugar, this is vital. Exercise intensively in the evening and go to bed on time. Lack of sleep is also a common cause for weight gain. Also sleeping less than 6 hours a night leads to other health problems.

  9. DEAN
    June 12, 2010 at 5:07 pm

    I go to gym about 4 days a week my problem is that I weigh about 107kg I wanna slim down but keep my muscle. can you give me any tips on what kind of diet I could go on?

  10. MotleyHealth
    June 13, 2010 at 12:26 am

    Hi Dean, eat low GI foods and generally cut back on the amount you eat. Get your proteins, cut out all bread and other food made from refined carbohydrates.

  11. DEAN
    June 13, 2010 at 8:47 am

    wat kind of food are gi?

  12. MotleyHealth
    June 13, 2010 at 10:15 am

    Hi Dean, look at the low GI foods listed. These foods have less sugar, just think about it like a higher percentage of their energy is from more nutritious sources so rather than just turning to fat inside you they make you healthier and you use that nutrition.

  13. Jenna
    June 17, 2010 at 7:57 pm

    Hi, I am at 172 lbs. right now, but I want to lose 15- 30 lbs, within 10 weeks. I am a vegetarian, but I do like eggs. So is there a good way to subistitute chicken and fish, but still lose weight? And also are medium GI foods like mangos still okay to eat for my weight loss goal? I also would like to ask how many meals a day should we really eat?

  14. MotleyHealth
    June 17, 2010 at 9:04 pm

    Hi again Jenna. If you reduce portion size, eat low GI foods (with some medium, but mostly low) and eat up to 6 meals a day, and exercise, you should lose weight. The most important thing is to ensure that when eating 6 meals a day none of them take you over your calorie limit for the day. These meals are small.

    Cottage cheese is a good option for vegetarians, good source of protein, healthy, low fat etc. Eat leafy salads, only olive oil for dressing, fresh tomatoes and other salad items. Add sliced boiled egg and cheese and you have a healthy meal that is well balanced. For many people cutting out all bread, white rice, sugar, cookies, cakes etc. is enough.

    By eating small meals throughout the day and exercising you keep your metabolism high and burn more fat off.

  15. Perla
    June 24, 2010 at 3:08 am

    Hi My name is Perla I am a 14 Year old Girl and I have a fat stomach, I am 5’6 and I weigh 142. How can I lose weight/stomach fat?

  16. MotleyHealth
    June 24, 2010 at 8:08 am

    Hi Perla, whether you are 14 or 40 the way to lose weight is to adjust your diet so that you are not eating too much of the wrong things (sugar is the biggest problem) and also exercise more.

    Start by exercising 5 times a week for at least 30 minutes with the plan to increase this to 45 minutes after a few weeks.

    Eat only low GI foods to help control your sugar cravings. Make no exceptions for the first 2 weeks, then slowly introduce medium GI, but mostly eat low GI.

    Do not fill up on bread, ever. Stop drinking all soda and stop eating processed foods and other junk food.

    Exercise should be varied. Find a sports club to join to help motivate you. Martial arts and dance are two excellent ways to get fit.

  17. Joe
    August 15, 2010 at 6:49 am

    Hi my name is Joe, Im 32 years old, and have not always had a healthy lifestyle. About 8 months ago I became a vegitarian, and began working out 5 to 6 times per week. I have a home gym and a stationary bike, which I use to do a 45 minute circuit training twice per week. I also jog about 3 miles twice per week and then I play competitive hockey for about an hour once per week. I lost 27 pounds rather quickly and at least 3-4 inches on my waist. My doctor told me I have about 10-15 more pounds to lose, and it is all on my stomach. My wife notices my stomach is smaller, and Im super happy with my progress, but it seems that Ive reached a plateau. I dont seem to be losing the pounds and inches as efficiently as I was. I eat 2 apples, 2 oranges, a bag of grapes, a salad, a veggie meat sandwich, a granola bar, a veggie burger, a bowl of cherries on average per day,(sometimes a dessert) and throughout the day, not really in meals. I also drink about 4 beers and a bottle of red wine on the weekend. Any suggestions on my diet or excersize that will help me reach my goals? I gave up alot in 8 months, and I do want to live a little bit, but is the dessert and beers holding me back?

  18. MotleyHealth
    August 15, 2010 at 10:02 am

    Hi Joe, to start with cut out the bread and granola, so the veggie sandwich, granola bar and veggie burger need to be replaced with non-bread and low sugar alternatives. Also see what others foods you can replace with low GI food. You are still consuming a lot and taking in sugars so look to reduce this.

    Are you doing sprint intervals on the bike? This will help burn more fat too.

  19. ianblo
    November 15, 2010 at 1:33 am

    I’m 18 years old and finaly decided to do somthing about this belly. So I started exercicing in a gym 3 days a week and 1hour 30 min +/-
    About 45-50mins weight training and 40 mins bike riding. I know im building muscles and I’m not supposed to loose weight yet but its been 3 months and I still have NO result! Can use advise please?

  20. MotleyHealth
    November 15, 2010 at 1:49 am

    Ianblo, are you following a diet plan as well as fitness plan? Are you increasing your workout intensity? You should have seen results in 3 months, in fact if you are dieting properly you should see results within a week.

  21. ianblo
    November 15, 2010 at 6:29 pm

    I do not realy have a diet but I do watch my food, leave out the fat eat more healthy drop soda drinks etc.

    The only result I see is that my shoulders and bicep are increasing alot but the fat is still there.

  22. MotleyHealth
    November 15, 2010 at 7:29 pm

    Low fat is not always healthy. Do you eat much bread? Rice? Lots of things accumulate fat. If you want to lose weight you must ensure that your daily energy intake is less than expenditure. Working out is important, and if your shoulders and biceps have increased a lot, then you are doing some things right. But to burn more fat you need to either increase exercise intensity or reduce calories. How about your legs? Are your thighs developing with the cycling?

  23. kelly
    November 15, 2010 at 9:59 pm

    Hi my name is kelly, i am 16 and i’ve been trying lose weight and get rid of my tummy fat but its really hard for me i exercise but the problem i have is when i see junk food i have to eat it. and in school they don’t healthy food they give pizza and burgers,that is just fat and i want to avoid that. What can i do to replace that and have a better lunch without having to crave junk food and leave it for good so i can get results HELP!!

  24. MotleyHealth
    November 15, 2010 at 10:07 pm

    Hi Kelly, it can be really hard at times, I know. First, you need to avoid seeing the junk as much as possible. Out of sight, out of mind – and out of stomach!

    Are you able to take a packed lunch to school? If so you could make up a salad the night before and eat that. Or if there is only pizza or burger just eat less, with the burger do not eat the bread, and if they do a salad or vegetable side, have that instead of fries.

    The only reason why you crave junk food is because you are eating too much sugar. Cut down on sugar, and the junk cravings will go eventually. So, ideally, eat much less sugar (carbohydrate) in all meals. Have eggs for breakfast instead of cereals or bread/toast. Eat salads with chicken, have soups for dinner, or fish. Avoid white rice, bread, pasta, pastry, cakes and cookies. If you feel hungry, eat something healthier, like a piece of fruit. Avoid drinking fruit juice, it may be healthy, but is still full of natural sugars.

  25. kelly
    November 15, 2010 at 10:20 pm

    why should i have eggs for breakfast instead of cereal i thought that was a healthy choice for the morning.

    i am able to take packed lunch. what other choices are their instead of salads?

  26. MotleyHealth
    November 15, 2010 at 11:09 pm

    Eggs – many people consume too much sugar, and cereals are generally really high in sugar. Lots of energy that gets digested quickly and the body does not use, so stores as fat. Oats (muesli, porridge) are good options though as the oats break down slower and release their energy slower. See this article for more on cereal: Sugar warning over breakfast cereal.

    Alternative to salads? Tricky really, sandwiches are generally going to leave you eating lots of bread again. But better than pizza. If you make sandwiches then wholemeal bread, stuffed with lots of green salad and protein (meat, eggs, chicken etc.). Soup is a good option, so long as you do not have bread with it. I used to often just eat chicken drumsticks and watercress/rocket salads when I was losing weight. Simple, east to prepare, eat with hands, nutritious and tasty, and helps you lose weight and build muscle.

  27. ianblo
    November 17, 2010 at 10:10 pm

    well, I’m eathing healthy and trying to leave out the fast food but still try to eat “normal” not just salads. So enough pasta, bread, protein.

    And yes my legs got alot slimmer but its more the belly that I want to get rid off

  28. MotleyHealth
    November 17, 2010 at 10:15 pm

    Sounds to me like you need to adjust your diet. I suspect too much refined food – bread, pasta etc. You have to reduce calories and eat more low-medium GI food.

  29. kamlesh
    December 16, 2010 at 9:10 am

    hi there, ive been going to gym for the past 6month n that has helped me a lot to lose weight, ave lost quit a bit

    but still has some fat n that does look too good..

    what can i do to cut down this excess fat without losing my muscles?


  30. MotleyHealth
    December 16, 2010 at 1:04 pm

    Kamlesh, you need to diet, but that means cutting back on sugars, maintaining good levels of lean proteins and healthy fats. Reduce calories, do not reduce protein. Plus keep exercising hard and working the abs.

  31. Shella
    December 20, 2010 at 9:43 am

    Hi l’m shella from Nigeria. I’m fat but after an operation I look slim and fat s no more. My problem now is dat I want 2 remain slim but exercise disturb my singing. What can do 2 keep slim?.

  32. MotleyHealth
    December 20, 2010 at 10:01 am

    HI Shella. Firstly, welcome to MotleyHealth, you are our first Nigerian reader, at least the first to ask a question!

    To remain slim you have to change what you eat. You gained weight before because you ate too much food. Just a little bit too much every day will mean gaining a lot of extra fat after a year. So start by making your meals smaller, and eat more vegetables and fruits, less bread, rice and other starchy foods. Read this article on healthy eating and look at the Eatwell Plate. This provides a guide for a healthy diet. Although still, too much of that will cause weight gain. Small portions is key.

    Why does exercise disturb your singing? Many good singers exercises, Beyonce is a good example of a wonderful singer that exercises every day to stay in shape.

    One trick is to ensure that the only time you are around food at home is when you are preparing a meal. The rest of the time, keep food out of sight. This certainly works for me. If you see food, you are likely to grab it. It’s a natural instinct.

  33. shivali
    December 21, 2010 at 9:12 am

    hey this is shivali. I am 15 years and weigh 75 kilos . I have been regular to gym 6 days a week and exercise a lot but this has not shown any effect on me. I can no longer bear this fat structure of mine and this makes me feel really depressed. plzzz plzz plzz advise it’s urgent.

  34. MotleyHealth
    December 21, 2010 at 9:33 am

    Hi Shivali, have you changed your diet as well as started exercising? A healthy diet is essential. Provide an example of an average day eating so that I can advise what you can change. Also, what exercises are you doing?

  35. Ciara
    December 28, 2010 at 11:00 pm

    Hello, my name is Ciara and I’d like to know some dietary tips. I’m seventeen years old and weigh eight stone. According to my doctor my weight is quite normal for my age however I still have a bulging stomach. It’s not flabby or anything like that, but rather it’s more of a bloated stomach.

    I have just started regular exercise and, I won’t lie, I do snack. Other then that I want to go on a healthy diet but I have no idea what foods I should ditch and what I should eat.

    Could you please help me?

  36. MotleyHealth
    December 29, 2010 at 3:26 pm

    Hi Clare. First off, read through Basics Of A Healthy Diet – What To Eat. This provides just about all the information you need on healthy eating, and if there is anything you are unsure about, you can ask specific questions there.

    Your snacks could be a problem, so why not just swap any unhealthy snacks for healthy ones to start with? Exercise is good, but you need to make sure that you are exercising to a high enough intensity to sweat well to help get fit and burn fat.

  37. Maria
    January 4, 2011 at 10:24 pm

    hi, my name is Maria and I’m 16 years old, I’m about 5.5 feet tall, and I weight 135.5 pounds, my measurements:35-28.5-39. I’ve always had problems with my weight. Two years ago I lost 44lbs (165lbs to 121lbs). For the first 5 months, I only ate every other day, because that was the fastest (but not the healthiest) way to lose weight.

    After that, I gained about 130lbs, and I started eating every day, but smaller portions (about 750-1200kcal a day), without any junk food or sugar (no candies, no cakes), and i started exercising (cycling, fast walking) that way I lost rest of the weight (In that time I also tried a lot off yo-yo diets).

    When I had stoped exercising, and started eating normally (I increased the sugar and junk food intake) I also started gaining weight. During last year, I have tried (in many ways) to lose the weight. During the winter I tried many diets and exercise, but my weight didn’t change. In spring I decreased my caloric intake (eating only 800-1000kcal a day, without the white bread, sugar or junk food), but I only lost 7lbs in two months!! After that I tried the Atkins and Dukan diet (without the exercise), but I didn’t lose a pound, I even gained some weight, even though I didn’t cheat on my diet).

    I was really desperate, so since october I’m on -eating every other day- diet again, and I lost 6lbs in the first two weeks, but after that I didn’t lose a pound, I gained 7lbs! I’m really desperate now. I don’t feel good with this weight at all. I have a lot off fat on my buttocks and tighs, I also have stretch marks and cellulite. The skin on my tighs and buttocks is like I’m 60 not 16. This is really a big problem too me. I need to lose weight and make my skin look better. Please help!

  38. MotleyHealth
    January 5, 2011 at 1:12 pm

    Hi Maria. First, your BMI is 22.5 which is actually a healthy weight to be. Your main focus should be on eating a healthy diet and doing regular exercise.

    I suggest that you keep a very strict food diary for at least 1 week. Write down everything. There are a few problems in your attitude to diet that I can see. Firstly, you say “I had stoped exercising, and started eating normally (I increased the sugar and junk food intake)” – this type of diet is not normal. OK, many people eat junk food and sugar, but that is the main cause of obesity. You have clearly stated the reason why you gained weight, so to reduce weight you have to change that attitude to eating.

    Following a Every Other Day Diet is not actually so bad, it is not really unhealthy so long as you are eating healthy foods only on the diet. You lost weight the first time, did you do it the same the second time? Maybe you ate too much of the wrong things the second time you tried this type of diet?

    Your 800-1000kcal a day diet should have seen you lose around 2 pounds per week, so it is really possible that you were still getting too many calories from one source or another. Remember that everything you consume except water contains calories, that includes healthy food like fruit, milk, cheese, meat and soft drinks.

    You would probably do very well to increase your exercise and make sure that you perform a variety of exercises and different intensities, such as walk more, running, swimming, bodyweight workouts, yoga and even some weight training.

    So make sure your diet is really healthy by keeping a food diary and then checking it against a guide to healthy eating. Also get more active, at 16 you could be doing sports, dance, martial arts or athletics, or anything else really.

  39. Maria
    January 11, 2011 at 12:49 am

    Thank you for your answer, it really helped. I had a food diary, and I’m planning to take your advice, and start writting down everything I eat , again.
    I’m also planning to start exercising. Is 30 minuts on exercising bicycle enough? Other: walk 20 minutes home from school, lift weights (2 kg) and do squats, push-ups… Is this enough exercise to start with?

  40. MotleyHealth
    January 11, 2011 at 1:01 am

    30 minutes on an exercise bike is good. To make it better perform 5 30 second sprints during the workout, go as fast as you can for 30 seconds then slow down to normal pace. This will help you get fitter and stronger as well as burn some fat.

    Squats and push ups are good, what exercises are you doing with the weights? 2kg is not a lot really.

  41. Maria
    January 11, 2011 at 10:28 pm

    Bicep curl, hammer curl and lateral raise, 50 times each. I could use 4kg weights instead of 2. But is this exercise enough to lose fat and get fitter? Combined with healthy eating, of course. I want to exercise because i want to get fitter and healthier, but i also want to lose fat. When will i be able to see the results of my exercise and diet?

  42. MotleyHealth
    January 12, 2011 at 4:00 pm

    Hi Maria, you really need to work other parts of your body also. Those exercises will tone and strengthen your arms, but these are relatively small muscles. Squats and lunges, push ups / bench press, rows, shoulder press and deadlift all hit the bigger muscles and will help burn more fat.

  43. Alan
    January 18, 2011 at 8:51 pm

    I am 22 years old man and am 5’1″. my weight is 225 lbs. I want to lose weights by doing excersies and watch what i eat. i just don’t know what excersies i can do at home?

  44. MotleyHealth
    January 18, 2011 at 9:04 pm

    We have many options here, best to chose one of the home workouts. The Weekly Fitness Workout Schedule for Weight Loss could be good for you, or you could just get some ideas from the home fitness workouts articles, or just do the circuit training or a 20 minute home workout.

  45. Jon
    January 28, 2011 at 2:12 am

    I have a diet built from the ingredients listed here, but I was hoping you could check my numbers too. In a day I eat 1207 calories, 9 grams fat, 45 grams sugar. I think it’s pretty good, but I’m a little worried about the sugar. It’s coming from the cottage cheese and the yogurt. I have to eat Kosher, so the fat free/sugar free varieties are out for me (because of the gelatine). I’m also doing daily cardio and resistance exercises. I am male, 6’3”. Am I doing ok?

  46. MotleyHealth
    January 28, 2011 at 3:08 am

    Hi Jon, I would say you are doing OK. 1200 calories for a tall guy such as yourself is restrictive, you should be losing weight. Try to keep your protein levels up though as you will lose muscle mass if not.

  47. Jon
    January 28, 2011 at 9:22 pm

    Thanks, I just had one more question. I know someone who told me that the only way to be effective is by cutting out carbohydrates. He said if I’m eating over 50 to 100 grams per day, then results are impossible, and a high fat diet is better than a high carb one. I’m consuming 201 per day, mostly from muesli and chili, and the advice I received seems a little suspect. Should I be worried?

  48. MotleyHealth
    January 28, 2011 at 9:59 pm

    Well, you need carbs, but limiting them is good, in a way. Really what you need to do is eat mostly low GI carbohydrates as these send less glycogen rushing into the blood. To lose fat you need to breakdown fat reserves, but so long as there is glycogen in the blood the body has no need to break down those fat reserves. Of course, you need glycogen for muscle fuel, and if you have none, you cannot exercise well. Also if you do not get enough protein catabolism starts, when the body starts to breakdown muscle tissue to gather more protein for vital body functions. So a good balance of low GI carbohydrates (that are also slower to digest and provide both soluble and insoluble fiber), lean proteins, healthy fats (fish, chicken, eggs, olive oil, cod liver oil) is what you need. Without exceeding your daily calorie limit.

  49. niquee
    February 18, 2011 at 5:57 am

    Hi my name is niquee I’m 5″2 and weight 215 I don’t know how to eat right and I wanna lose weight so bad I have a 2year old and I haven’t lost the weight yet….and everytime I try to lose my belly fat at the bottom of my stomach it nevers goes away..help me plzzzzzzz….

  50. MotleyHealth
    February 18, 2011 at 11:43 am

    Hi Niquee, you have to start a weight loss plan. Read this article on healthy eating and look at the fitness articles for exercises.

    The two things that you MUST do are: 1. Change your diet, and eat less. 2. Exercise as often as possible, ideally 6 days a week. It does not have to been intense, but just do something everyday.

  51. Jason Clemens
    February 18, 2011 at 11:19 pm

    Hey Guys,

    Look. Wasn’t going to comment, but just wanted to say great tips.

    Just quoting the article…

    Where you say – “Successful weight loss requires a lifetime commitment from you. Nobody is severely overweight due to a few months of overeating.” If only EVERY single person trying to lose weight would take that to heart!

    LOOK… I just think that so many people are searching for “quick fixes” which is good – but the problem with most of the stuff (dieting, pills, skipping meals) is that it’s just not sustainable. NEVER will be.

    My point is simple… why even attempt to lose weight using a method that’s not sustainable, it’s just going to come back.

    Anyway, I realize this is obvious, but too many people seem to be missing that kinda stuff and I think it’s great that you hit on it!

    Just one more quote where you said – “Although the key to losing weight and then maintaining a healthy weight is to learn how many calories you really need…”

    … An even bigger key is to make sure that you’re eating the RIGHT calories. I mean, 1200 calories of fast food is not the same as 1200 calories of healthy meats and vegetables and grains. Not even close! Make no mistake about it, even if you’re NOT eating that many calories – if all of em’ are just refined junk you’ll eventually pay the price. At least from what I’ve seen talking to my clients and other people. Of course, this is common sense though.

    Love the tip you gave Maria about SQUATS and working the “bigger muscles”. Works like gangbusters!

    Great tips guys,


  52. Rafael
    February 23, 2011 at 3:45 am

    hey I’m 16 and I am starting my diet tomorrow and i was wondering what should i eat for my school lunch..would a turkey salad with cheese without the dressing be fine?

  53. MotleyHealth
    February 23, 2011 at 3:48 am

    That sounds good Refael. You can have an olive oil dressing on the salad. Try to get a good mix of salad greens as well as other raw vegetables to get a variety of nutrients and vitamins.

  54. judie wambui
    February 23, 2011 at 8:21 am

    I have been trying to lose my belly fat but it is not going, my arms are also big. What can you advise me to do? Judy from kenya.

  55. 55 year old woman
    February 23, 2011 at 10:10 am

    Hi, just wondered what exercise you would recommend for someone who is not supposed to get their pulse rate up. I really need to trim my middle but so far eating sensibly combined with walking, yoga and aquacize is not having any effect on my weight. Any ideas?

  56. MotleyHealth
    February 23, 2011 at 12:02 pm

    How far / how long do you walk for? Maybe you could increase the length of your walks. The other option is to cut calories more.

  57. MotleyHealth
    February 23, 2011 at 1:34 pm

    Hi Judy. You need to change your diet and also start exercising more. Read this advice on losing stomach fat and also seriously consider following a structured weight loss plan that includes both diet advice and fitness workouts.

  58. ali
    February 24, 2011 at 2:10 am

    I have been going gym now for a bout 4 years on and off. Im 23 and used to be quite big around 15 stone and have come down to 11 stone 10 pounds. however i still have quite a bit of fat on my chest, stomach and back. i do stay on a good diet but im not seeing any results with fat loss as i have excess weight. Can you please give me tips on how i can lose fat and trim down before summer. i am quite active with gym as i go around 4-5 times a week. sometimes i feel like i cant lose anymore?? Please help me

  59. MotleyHealth
    February 24, 2011 at 2:26 am

    Hi Ali, what do you eat generally, and what do you do in the gym? To lose over 3 stone (42 pounds) is fantastic. Maybe you are now once again in a comfort zone, with a diet that you find easy and regular gym visits that are not too taxing? Try reducing calories, cut out everything that is bad, go low GI, lean meat, fish, eggs etc.

    Then aim to progress with fitness in the gym, if you are doing cardio, exercise for longer, or go faster. If weights, more sets, more reps or heavier weights. Keep pushing yourself. If you have stopped losing weight (losing fat) and are not gaining new muscle either, then you have to make some new changes.

  60. Adrian Alvarez
    February 24, 2011 at 8:17 pm

    Hey, I was just wondering on the soup portion of the diet, what kind of soups you had in mind? also for the pistachos, could I substitute them? If yes then with what item? Thanks, great article by the way.

  61. MotleyHealth
    February 24, 2011 at 9:29 pm

    Any sort of soup really. Personally I like tomato soup! Chicken soup is good, mixed bean soups provide protein too.

    Nuts? Sure. Almonds have high in protein (25% protein) and cashews are good too (about 20% protein).

  62. Ali
    February 25, 2011 at 1:26 am

    Well i try to eat as much healthy chicken and fish as possible in small portions!! I have porridge in the morning, a fruit as a snack a couple of hours later followed by tuna on wholemeal bread after 2 hours. Then grilled chicken in small portions. usually 6 small meals a day. However for training i do weight training on Mondays, wednesdays and fridays followed by 3 days of cardio which usually wears me out. Can you please tell me what days i should work out followed by a diet thank you!

  63. MotleyHealth
    February 25, 2011 at 2:11 am

    Ali, you current regime looks good. Weight training 3 days a week, cardio on the other days, a healthy diet. Just give it more time. Keep aiming to get fitter, keep eating a healthy diet, and in time your body will change for the better. Patience is vital.

    Take a look at the last 3 months. Have you increase the weights you are lifting much? Are you improving on your fitness by running faster, exercising for longer?

    If you are not making improvements, you will eventually reach a maintenance stage. You will be healthy and fit, but never become fitter or stronger, because you are not pushing yourself hard enough.

    Maybe you need to review your training methods. Maybe some parts of your diet can be changed?

  64. preethi
    March 1, 2011 at 7:35 pm

    Hi ! I’m preethi. age 23 my height is 163cm and weight 62 kg. my belly fat is increasing day by day. knowingly i take more junk food. the next tuesday is my fiaancy’s birth day. how can i reduce my belly

  65. MotleyHealth
    March 1, 2011 at 8:01 pm

    Hi Preethi, you have to totally stop all junk food, restrict calories, drink only water and do at least 60 minutes of exercise every day.

  66. jelissa jones
    March 14, 2011 at 10:38 pm

    hi my name is jelissa im 18. i just had a baby.she is 4 months old now.and im not losing weight.i ned 2 know want can i do 2 lose it fast so i can wear a bathsuits,and get a nice boyfriend. so can u help me out.

  67. MotleyHealth
    March 15, 2011 at 2:27 am

    Hi Jelissa, first of all, are you breastfeeding? As if so, you cannot go on a diet at the moment. If not, then you should start a healthy diet (i.e. eat healthy foods) and start exercising.

  68. Anteron Herbert
    March 18, 2011 at 12:58 am

    I weight about 210. I have lost weight in the passed, 60-70 pounds the fast way. I am trying to improve my health. I am trying to lose about 30 pounds in 3 months. I plan to do this by eating low GI foods, and sticking with whole grains, fruit and vegetable, lean protein drinking plenty of water. Also, I plan to workout about 6 times a week. Upper body, Lower body, Upperbody, Lowerbody, then 20 minutes of cardio with each workout. Is it okay to eat oatmeal with splenda in the morning or should I use berries. Please tell me all the foods I need to eat and exercisse I need to do. I want to cut down as much fat as possible and build lean msucle mass. Should I use a whey protein shake? When is the best time to drink it before or after workout?

    I look forward to your response.

  69. MotleyHealth
    March 18, 2011 at 12:31 pm

    Hi Anteron,

    For general diet advice read Basics Of A Healthy Diet. Regarding when to take a protein shake, it is best taken straight after exercise, or on days when you are not exercising, take in the morning. See How To Use Protein Timing for Maximum Muscle Growth for more on this subject.

    Regarding the type of exercise, variety and frequency is important. So workout often and keep it varied. Your plan sounds good. Remember to always aim to improve on your fitness and strength though otherwise you will hot a brick wall in a few months and weight loss will stop.

  70. Anteron Herbert
    March 18, 2011 at 10:14 pm

    Thank you so much. Should I see a change in my appearance in a months time? I pain on pushing my intensed level higher and higher. Also, if I take a protein shake in the evening after a workout what when and what should I eat for dinner? How long after the protein shake should I wait to eat dinner? Should I use oatmeal with splenda in the morning or stick with natural berries?

  71. MotleyHealth
    March 19, 2011 at 10:23 am

    Hi Anteron, best time for the protein shake is within 30 minutes of exercising, if dinner is just after that then go ahead and eat dinner too. Natural berries is good, lots of antioxidants and vitamins.

  72. Anuj
    March 28, 2011 at 9:37 pm

    Hi, I’m back again :(
    I have my 6 pack abs and depending on the time of day they are 6 pack when tensed.
    The problem I have is that my upper abs are hiding by my ribcage and I’m wondering if it’s fat or not.
    I only have access to a treadmill once a week and I walk 40 mins Mon-Fri (20 mins to school, 20 mins back)
    I was advised by you to do squat thrust which I have, 25 reps 4 sets every 2 days when I work out my abs (I do them straight after)
    So, do I have a muscle problem or fat, not sure

  73. Anuj
    March 28, 2011 at 9:39 pm

    Also, what I mean by the time of day thing when I tense is the upper ab size is different. When it’s good it’s like a arc square sort of shape, the normal shape. But when it’s the other time of day it’s 2 thin arcs.

  74. MotleyHealth
    March 28, 2011 at 11:12 pm

    Hard to say. Just keep working at it, and if a muscle problem, then more muscle will solve it, and if a fat problem, less fat will solve it. That’s the Motley Way!

  75. MotleyHealth
    March 28, 2011 at 11:13 pm

    Really hard to say. Our bodies do change throughout the day with varying water levels, fat levels etc. You are certainly moving in the right direction.

  76. Alex
    March 29, 2011 at 7:24 am

    Hey my name is alex from MA and I am 19 year old college student… I have been going to the gym for years now and although i feel like I am gaining strength, I CAN’T seem to burn the layer of fat covering my muscles. After reading this I have a little more insight as to what foods i should be eating, but i only am allowed two meals a day here.. I am just wondering how i could set up a diet for myself that would fall into only being able to eat twice a day along with a protein shake or two.. Because before i would just stuff myself twice a day and not eat other than that.. But that is obviously an awful idea and is not working whatsoever.. Any advice would be great.. Thanks

  77. MotleyHealth
    March 29, 2011 at 4:00 pm

    Hi Alex. Firstly, why can you only eat twice a day? This seems very odd. Assuming that you only have breakfast and dinner, take a protein shake around lunch time and in the evening. Buy pots of cottage cheese and have those as snacks too. What meals do you currently have and when?

  78. Alex
    March 30, 2011 at 6:42 am

    well i have fourteen meals a week so I can have two every day.. Its part of my student meal plan… I can eat whenever I want during the day and night before 8pm but only twice a day.. I was just trying to separate my meals and eat small meals five or six times a day to drop weight but i can’t really do that with the limited meals. I guess I’m just wondering what type of snacks I can buy at the store and when to eat them during the day.. Thanks for such a quick response.

  79. MotleyHealth
    March 30, 2011 at 10:51 am

    Hi Alex, ideally your snacks should be nutritious and low calorie, so healthy fruits, vegetables or protein snacks. Try to avoid bread, baked foods, cakes etc. as snacks. Or chips, chocolate etc. If you are working out a lot then you can take a protein shake. All you need is water and a bottle to shake it in, so easy to make yourself.

  80. Christine Mangubat
    March 31, 2011 at 1:51 pm

    Hi, Im 16, 5’6 and weigh 126lbs. Im perfectly fine with my shape, but what I’m worried about is how can i lose my belly fat while maintaing my shape because I have heard that muscle toning can cause some women to lose their curves. So
    what can I do?

  81. MotleyHealth
    March 31, 2011 at 1:57 pm

    Hi Christine, all you can do is start exercising. Muscle toning can actually make your bottom curvier. You need to exercise to be healthy and lose stomach fat though, so you may as well get started.

  82. Cyfa
    April 1, 2011 at 7:49 pm

    Hi I am 19 years old. I do at least an hour of zumba everyday and I go to the gym 3 times a week. However, my belly fat, especially from my lower stomach, does not go away. Can you please help

  83. MotleyHealth
    April 1, 2011 at 8:33 pm

    How long have you been doing this Cyfa? If you are exercise for over 1 hour a day on average you should see results soon. Unless your diet is terrible, but I assume that if you are dedicated to 7 hours of Zumba + 3 gym sessions a week you are also following a healthy diet plan?

  84. Cyfa
    April 1, 2011 at 9:31 pm

    Well I have been doing Zumba for about 8 months, and I have only been going to the gym for two weeks. Still, I would have thought that with the Zumba my belly fat would decrease, but it has not. My diet is not the healthiest, but I do not think it is bad. By the way, I am not at all fat. I just wish for my stomach to be flatter.

  85. MotleyHealth
    April 2, 2011 at 12:21 am

    What do you eat? Doing 1 hour of intensive cardio (Zumba) for 8 months should see you lose some fat. If not, then either you are not exercising hard enough or you are still eating far too much.

  86. Cyfa
    April 2, 2011 at 4:17 am

    Well, once in a while I will eat a bag of chips or candy, but it is definitely not something I eat everyday. And yes, I actually do eat a lottt. But it is only because I wish to gain some more pounds. But I still want to maintain my little waist.

  87. MotleyHealth
    April 3, 2011 at 8:57 pm

    Cyfa, you cannot “gain some more pounds” and lose your belly, that is not possible. Well, if you build muscle you can, but there is not way to spot reduce fat from one area while gaining fat in another. Starting regular exercise is the best option, and reducing chips to no more than once per week would help too.

  88. Cyfa
    April 5, 2011 at 4:27 am

    I understand that. But I wish to first get my desired waistline, and once happy start gaining pounds but still working out my abs so my stomach won’t look fatter? Is that possible?

  89. MotleyHealth
    April 5, 2011 at 10:04 am

    If you are only building muscle, then yes. Is that you goal, to build more muscle?

  90. Chinozs
    April 6, 2011 at 5:49 am

    Are these effective? I mean the food that are listed here? What if your only excercise is jogging and you started eating vegetables and no rice at all. Is that a bad diet plan?

  91. MotleyHealth
    April 6, 2011 at 9:52 am

    Hi Chinozs, yes eating just vegetables is a bad diet plan as it will not contain any protein or fat. Your body needs a varied diet. Protein is vital of muscle development as well as the healthy functioning of many organs. Fats are required for many processes, from providing essential vitamins to keeping the nervous system functioning.

  92. Cyfa
    April 7, 2011 at 4:56 am

    Yes of course. I want lean muscle but im scared of doing sit ups and other exercises of the abs because I think that I will only make my stomach hard by building muscle and not lose the extra belly fat I have right now.

  93. MotleyHealth
    April 7, 2011 at 9:42 am

    Well, if you only do sit ups then that could happen, but if they are a part of a total body workout that includes cardio and resistance training then it is not a problem as you should be burning fat off anyway. The warnings are really against doing just sit ups, not against sit ups in general.

  94. Cyfa
    April 8, 2011 at 3:29 am

    Okay thats makes sense. Thanks so much. I have one more concern. I have cellulite on the back of my legs. What can I do? any certain type of exercise?

  95. MotleyHealth
    April 8, 2011 at 1:58 pm

    There is no specific exercise solution for cellulite, however studies have shown that regular exercise does help prevent it forming in the first place. We wrote about it here a while ago: Cellulite Reduction Diet

  96. Angie
    April 9, 2011 at 5:08 pm

    I’ve been trying to lose this belly that mekes me look like I’m one month pregnant but maybe there is something that i’m not doing right! I have to get rid of this pooch by JUNE. What should I do?????

  97. MotleyHealth
    April 10, 2011 at 9:14 pm

    Hi Angie, start eating a healthy but reduced calorie diet, learn how by reading these articles: lose weight by just dieting and Basics Of A Healthy Diet.

    You must also start exercising. Have you exercised much in the past? There are many options really. Most important is that you exercise your whole body on a regular basis.

  98. meesha
    April 20, 2011 at 11:58 pm

    hi I’m 5ft 3 & weigh 10st 3! I use to be a tiny size 6 until I started my medication. I’m just wondering if I follow all these rules will i definitely lose this weight?
    thanks very much

  99. MotleyHealth
    April 21, 2011 at 12:38 am

    Hi again Meesah, yes, if you follow these guidelines then they will certainly help you to lose weight. There is no magic though, you have to work hard to get the results you want.

  100. Meesha
    April 21, 2011 at 9:42 pm

    thanks very much. I’ve heard people say you can’t lose weight if your on medication because all you do is eat & eat. but I don’t believe that. I’m definitely sticking to this when i start because I really want it to happen. I cant find the foods and the excercise plan thing now ill find it :)

  101. MotleyHealth
    April 21, 2011 at 9:56 pm

    Medication can make it hard to lose weight, however, the problem is as you say rightly, because people eat and eat. The key is to control appetite with careful eating (eating a well balanced diet) and exercise.

  102. Miekkie
    April 28, 2011 at 9:08 am


    I had a hysterectomy and have the following allergies, soy, dairy products and I am not allowed to take a lot of protein in. I am battling with belly fat. Please could you suggest any way of losing the belly fat? Thank you

  103. MotleyHealth
    April 28, 2011 at 11:27 am

    Sounds like you need to follow a low GI diet. Do you exercise? Regular exercise is important, even if just walking every day.

  104. Sasha
    April 28, 2011 at 9:25 pm

    I’m going on holiday in 8 weeks and I really want to lose the flab on my stomach, theres not a lot of it so I just want to know the simplest way to get rid pls help?!

  105. MotleyHealth
    April 28, 2011 at 11:48 pm

    Hi Sasha. 8 weeks – start eating a healthily and exercising. Exercise every day, alternative longer cardio sessions with intensive bodyweight workouts / resistance training. Look for a class too as fitness classes really push you to work harder. If you want a more detailed plan then the 31 Day Fat Loss Cure, done twice, could be good for you.

  106. Angie
    May 11, 2011 at 7:39 pm

    I have worked out in the past I used to play sports in highschool and fitness was my escape.

  107. MotleyHealth
    May 11, 2011 at 8:37 pm

    Hi Angie, thanks for sharing that. What are you doing now? Do you exercise still?

  108. Jennie
    May 14, 2011 at 4:27 am

    So I’m diabetic; are these foods safe for me? Whole fat milk and all?

  109. MotleyHealth
    May 14, 2011 at 7:49 pm

    Hi Jennie, these foods are safe as they are low sugar / low GI. As a diabetic you need to limit dietary sugar to prevent blood sugar levels rising too much. One way to do this is to eat a diet that is much lower in sugar.

    However, you should always consult with a registered dietician or your doctor regarding the best diet for your medical condition. Have you joined any of the diabetes dedicated forums?

  110. Alex
    June 7, 2011 at 12:29 am

    Hiya, i am changing my diet, i have muscle, it’s just hidden beneath a layer of fat, it’s not alot, but it bothers me, what would you suggest, thanks :)

  111. MotleyHealth
    June 7, 2011 at 9:19 am

    Hi Alex. A leaner diet, low GI, proteins and more exercise is the answer.

  112. Mangomonkey
    July 5, 2011 at 9:39 am

    Hi, i have 70 kg weight height about 5’5″ and my age is 19 i’m male
    i have little increase in size of my stomach and also some in chest reigion
    i do daily 3 sets of push up with 15 repsdoing this from about 1 week and i foumd that my left chest was going large than right than now i realize that i was doing it in a wrong way
    so today i have done it in proper way and felt pressure on my left chest also will continuing these routine bring my chest to normal shape or i need to do a diet
    if i need it than please help me

  113. MotleyHealth
    July 5, 2011 at 9:59 am

    Hi Mango, you may benefit for some other exercises to give more balance, such as pull downs or rows, shoulder press and bench press, as well as bicep vurls and lower body exercises like squats and deadlift. This will give your body a more athletic shape and also help you to burn more fat.

  114. Mangomonkey
    July 5, 2011 at 10:08 am

    But I don’t have a lot of free time I travel daily for about 6 hrs so can u tell me some short and effective exercise.

  115. Mark
    July 5, 2011 at 2:43 pm

    Hi – I’m about to embark on a comined exercise & diet regime to help me lose weight & get fit. I used to play rugby but since I stopped, my weight has increased by 56lbs from when I was at my fittest in my mid-20s. I’m now in my late 30s. What foods should I eat to enable fat loss and allow muscle growth & maintenance? Should I eat before I work out – and if so, what type of foods should I eat before and after exercise? Should I do cardio before weights (as I will be combining both during my visits to the gym)? Thanks – Mark.

  116. MotleyHealth
    July 5, 2011 at 3:23 pm

    Hi Mark. Ideally eat a light meal an hour before exercise and then a protein rich meal after exercise. If you goal is muscle then it is better to focus all your effort into weight training. Ideally do cardio also, but not in the same workout. Bodybuilders often do cardio in the morning and then weight training in the afternoon after replenishing their glycogen stores (glycogen fuels muscles and is created in the liver from carbohydrates).

    If you ultimate goal is to lose weight, it is just as important at this stage to start looking at what you are eating. It is likely that you need to cut back on all the junk, white bread, beer etc. but then you probably know this already!

    Some further reading for you: Bodybuilding Diet from Champion Bodybuilders Jay Cutler, Branch Warren and Victor Martinez

    How To Use Protein Timing for Maximum Muscle Growth

    Remember to work on your fitness as well as your strength. Both are important, but a healthy heart needs a fit body as well as a strong one.

  117. Chloe
    July 10, 2011 at 2:00 am

    Hey. Im 13 and i have a bit of belly fat that i really dont like. I am becoming a bit self-consious and i have been called fat by a girl in my grade (year 8). I dont like diets but i would like to know any stretches if you have any easy ones?

    Also, at school, next term, they are holding this dance thing that i have signed up for.. Do you think this might help?

  118. Kate
    July 10, 2011 at 8:56 am

    Hi :)

    Well, the problem is that I’m thin yet I have a HUGE belly. I’m 167 cm tall and weigh 50 kg. I don’t think I need to lose any weight since my BMI is already on the low side, but would like to lose my belly fat. Is there any way this can happen?

  119. MotleyHealth
    July 10, 2011 at 11:57 am

    Hi Kate, sounds like you need to get fit and build some lean muscle tissue. Generally having a low BMI and belly fat indicates a lack of fitness. Do you exercise at the moment? If you do, start to increase your workouts and do some resistance exercise too. If not, then now is the time to start.

  120. MotleyHealth
    July 10, 2011 at 8:45 pm

    Hi Chloe, fitness really is a great way to get in shape at your age. Rather than wait until next term for a dance class, why not also find something local outside of school that will be more regular and likely to continue for longer? Also, rather than “go on a diet”, which is generally a bad idea, you should just focus on healthy eating. And healthy eating does not mean eating “health foods” but eating a well balanced diet with mostly fresh foods rather than processed junk food.

  121. micah
    July 13, 2011 at 11:41 pm

    I have a question. Im 19 years old, 6 foot tall and weigh 200 pounds. I have had a fat belly for years and want to get rid of it. I started dieting, eating chicken, rice, vegitables, spicy foods, etc etc… I started a workout routine 2 weeks ago. The thing is I have only lost 2lbs. Am I doing something wrong, and if so what advice can you give me to achieve better results and faster weight loss.

  122. MotleyHealth
    July 14, 2011 at 6:17 pm

    Hi Micah. Maybe you are doing nothing wrong? 2 pounds in 2 weeks, so you have lost 1 pound a week at the beginning of your plan. As you get fitter and your body and mind adapts you will burn more fat and control your eating better, so fat loss could increase. It is early days, but you have made the all important start, and lost weight. So well done. Keep doing what you are doing but aim to increase fitness by making your workout routine more intensive and longer as each week passes.

  123. Angie
    July 15, 2011 at 1:03 am

    I try to exercise but sometimes I don’t think I have the correct routine and i don’t seem motivated…

  124. MotleyHealth
    July 15, 2011 at 11:27 am

    What are you doing at the moment Angie?

  125. Crystal
    July 26, 2011 at 12:01 am

    Hi I would Like to know How to lose about 15lbs within 4 weeks. And Of course a healthy diet to follow.

  126. MotleyHealth
    July 26, 2011 at 3:17 pm

    Hi Crystal, on average a person will lose 2 pounds a week if they consume 1000 Calories less than their body requires. So if you increase daily energy expenditure (exercise) by 500 Calories and eat 500 Calories fewer than you need you can lose 8 pounds in 4 weeks. Unless you are very overweight you will struggle to lose much more than this. Regarding diet, follow the rules in the Basics of Healthy Eating article. Another option is to grab a copy of the 31 Day Fat Loss Cure and use that system, which is a diet and exercise weight loss plan.

  127. victor
    July 31, 2011 at 6:00 am

    I currently weight 207 lbs I wanna lose 40 more by new year I eat fairly healthy and working out 6 times a day mostly walking and will incorporate strength training and aerobics in a week. I know that the fist two months I will lose about 15 lbs really quick. my question is how can I keep from hitting that plateau that seems to slow down the weight loss?

  128. yrkiky
    August 2, 2011 at 12:24 am

    These may work, but remember to stay on the move and always work out everyday to get the best results!

  129. Anthonia
    August 4, 2011 at 8:27 pm

    I have stomach disorderliness more than a month now & my stomach is becoming big everyday

  130. MotleyHealth
    August 4, 2011 at 8:34 pm

    Are you feeling well? Are you eating normally? Maybe see a doctor in case there is a medical issue causing the disorderliness.

  131. Bruce
    August 13, 2011 at 2:58 am

    Hey I am about 6ft and 165 but got a little gut forming, not big but not flat were i cant get abs. I am wondering what the best way to lose that small amount of fat is, by the way i do drink the whey protein.

  132. MotleyHealth
    August 13, 2011 at 8:45 am

    Hi Bruce, probably just increase your cardio and reduce total calories a little would work. I assume that you are doing a lot of weight training if you are drinking whey?

  133. wayne pelley
    August 16, 2011 at 7:16 pm

    I love your diet plan. I’m already doing much the same right now, and I’ve lost 30 lbs in 5 months, combined with a lot of weight training and cardio; BUTTTTTTTT, I’ve leveled off, not lost a lb in weeks, in fact I’ve gained 2 lbs, can you give me some advise as to how to turn it around so I’ll start losing again, I’m still 30 lbs over-weight !
    Thanks, Wayne

  134. MotleyHealth
    August 16, 2011 at 7:31 pm

    Hi Wayne, to keep on losing it you have to keep working harder. It could be time to increase your cardio workouts, both in terms of duration and intensity, or to up the weight training to build more muscle. Are you still progressing in both cardio and weights?

  135. noor
    August 19, 2011 at 2:29 pm

    hi,i’m 23yrs old 45kg, 149cm…2 months ago I was 48kg..i want to lose another 3kg…i walk 30-40 mins every morning to work and same thing I do to go back home..I rarely eat breakfast..for lunch I eat subway sandwich without cheese and only mustard as condiment or sish kebab with pita bread or tandoori chicken with naan bread..I rarely have my dinner also…the thing is, my weight doesen’t seem to reduce anymore…help me pls..

  136. MotleyHealth
    August 19, 2011 at 2:43 pm

    Hi Noor, reduce the amount of bread you are eating, eat more fruits and lean proteins, and consider more intensive exercise a few days a week – maybe run home 2-3 times.

  137. Sabi
    September 18, 2011 at 7:49 pm

    Hello This is my first time visiting your WEB very nice info.
    I am a 35-year-old women. I have been trying to lose weight and I did, I have lost
    about 20 pounds but I still have little bit belly fat. Can you give me any advice what to do? My workout is 100% jogging and walking on the treadmill, I do watch what eat.

  138. MotleyHealth
    September 18, 2011 at 9:13 pm

    Hi Sabi, if your diet is good then the next step is to increase your exercise. Move towards doing more jogging than walking. Your aim should be to increase the time and intensity of exercise if possible (unless you are already exercising for an hour a day). The more you do, the more calories you burn and the fitter you get.

  139. Towanda
    September 23, 2011 at 3:55 am

    Hi my name is Towanda im trying to lose weight I started eating I weighed in at 242 and lost 2 pounds the first week. I havent stopped eating, I just decided to eat 5 to 6 times a day and eat less and walk at least 3 times a week. Is this good to loose weight? Should I be doing more? I’m 242lbs, 5ft 4in tall. What should my calorie be?

  140. kasey
    September 23, 2011 at 6:22 am

    i am currently doing zumba 3 times a week and i have been doing it for 3 months and i still weigh 181 which is what i weigh when i started why am i not loseing any weigh.can you give me any ideas

  141. MotleyHealth
    September 24, 2011 at 12:44 pm

    Hi Towanda, if you can do more exercise then you should do more. Walking every day would be better than 3 times a week. How many calories you need depends to some extent on your age. If losing weight then you should restrict yourself to around 1500 a day as they will on average result in a daily calorie deficit of 500 Calories which should lead to around 1 pound weight loss per week. This is an average figure, you may lose weight faster if you keep increasing how far / how fast you walk each day.

  142. MotleyHealth
    September 24, 2011 at 1:38 pm

    Hi Kasey, if you are not losing weight it is because you are still taking in enough energy for your needs. To lose weight you have to reduce calories so that your body has to breakdown fat tissue for energy. Doing Zumba 3 days a week is good, but have you changed your diet at all or are you eating the same food?

  143. Melissa
    September 26, 2011 at 7:57 am

    Hello. I am a 42 year old petite (5″2) woman but with a lot of excess weight. I would like to lose at least 25 lbs and get rid of all this fat which is causing all sorts of problems with my clothing. I am beginning Zumba and walking daily. I know I also have to change my diet. Are there any other suggestions you have to help me? Thank you.

  144. MotleyHealth
    September 26, 2011 at 9:07 pm

    Melissa, you are doing the right things. Work on your fitness, so push yourself each week to work harder in Zumba and walk faster / further. That combined with sorting out your diet will set you up for healthy weight loss.

  145. ifeoma
    September 30, 2011 at 10:40 pm

    am weighing 65.9 and i don’t like it at all, i really nead to lose weight, but don’t know how to go about it.i luv milk,cake, meat,fried thing and junk food ,but don’t know if any of these has to do with me getting fat.pls help me i seriouslly need to lose weight i hate fat it makes someone look miserable.

  146. MotleyHealth
    October 1, 2011 at 3:06 am

    Yes, all the foods that you mention are unhealthy. Follow a healthier diet and take regular exercise (30 minutes a day or 45 minutes 4 times a week) for improved health.

  147. udas
    October 11, 2011 at 9:56 pm

    i have started going gym class since 3 months for half an hour perday.i totally gave up all food that contain more carbohydrate, fat and sugar.i am taking 2.5 gram of rice with boiled vegetable,two boiled eggs and sometime boiled meat for lunch and more fruits in a day since i started going gym class from three months back. I do excercise 30 to 40 min in a day.Even i am doing additional excercise at home with dumbbell. i drink a glass of milk everyday but no food at evening. but i am not losing weight. i am looking for the solution.

  148. MotleyHealth
    October 11, 2011 at 10:03 pm

    Hi Udas. Have you attempted to calculate how many calories you are eating each day? You say that you gave up food that contains carbs and then say you eat rice, boiled vegetables and fruits – these are all carbohydrate. They are all still healthy though, in moderation. The key is to ensure that you are moderating your diet – eating less than your body needs. Even with exercise you can eat more than your body needs and gain, or maintain, weight.

  149. Vishal
    October 17, 2011 at 11:39 pm

    Hello, I am 29 yr old man having 170 cm height with 73 kg weight. I am going gym for last 6 weeks. I do go gym 6 days a week for 2 hrs. I have reduce 10 kg weight too. I eat sprouts and lime water with honey in breakfast and 3 chapati with vegetable in dinner. Sometimes I eat cucumber and yoghurt at lunch. Going forward I will reduce my gym timing to 1 hr after 2 months. I want my waist and abs in good shape but I still have fat in my tummy and belly part which is hard fat and it will take time to remove it. Please let me know what should I do to remove these fat. I want to remove it totally. Please let me know how much calories should I intake on daily basis. I am vegetarian.

  150. MotleyHealth
    October 18, 2011 at 12:11 pm

    Hi Vishal, if you have lost 10 kg in 6 weeks with your current 2 hour gym routine I suggest that you carry on. Why are you planning to reduce to 1 hour if you are getting great results from exercising for 2 hours? Your waist will reduce eventually – focus on getting fitter and eating healthy and every day you will be one step closer to your goal.

  151. Rob
    October 20, 2011 at 12:47 am

    Hi motley health

    Im 18 , I am kind of a muscular kid but ever since i was young ive had a fat obliques. For a month, i ate salad , turkey wraps, fruits , and grilled chicken wraps . only bad things i ate were dressings . all i drank was water. i exercised perfusely and didnt see a difference really. Any suggestions?

  152. MotleyHealth
    October 20, 2011 at 11:50 am

    Hi Rob, it really depends on how much you ate and how much exercise you have been doing. Suggestion – exercise more, reduce bread, increase protein.

  153. Alyssia
    November 11, 2011 at 7:56 am

    Hey I have excess body fat and a little thigh fat and I would like to find an easy, fast way to lose it all and have a slim stomach. I want to know what diet plan would be right for me and if just doing the elliptical is good enough or if I need to do any other exercises and for how long and how many times a day. I am not that fat but I have been wanting to get rid of this fat for a long while now. I’ll take all the advice I can get!!! Thx =)

  154. MotleyHealth
    November 11, 2011 at 11:41 am

    Hi Alyssia, using the elliptical is good. Ideally you should aim for at least one 45 minute workout as this raises your metabolism to help burn more energy. For diet, jsut eat a balanced diet that is calorie controlled. Cut all the processed, junk, soda, sugar etc. Interval workouts on an elliptical can be a good way to burn more fat, but do not increase intensity if it means you cannot complete the 45 minutes. One option would be a short intense workout in the morning then a longer one at night (of vice versa) to aim for an hour of exercise a day.

  155. khatereh
    November 13, 2011 at 11:32 pm

    Hi, is having vinegar with food good to loose weight?

  156. MotleyHealth
    November 14, 2011 at 2:02 am

    Maybe, possibly. Research on the subject concluded “Body weight, BMI, visceral fat area, waist circumference, and serum triglyceride levels were significantly lower in both vinegar intake groups than in the placebo group. In conclusion, daily intake of vinegar might be useful in the prevention of metabolic syndrome by reducing obesity.” from the research paper “Vinegar Intake Reduces Body Weight, Body Fat Mass, and Serum Triglyceride Levels in Obese Japanese Subjects” by Tomoo KONDO et al published in Bioscience, Biotechnology, and Biochemistry, Vol. 73 (2009) , No. 8 pp.1837-1843.

    In the study subjects had 15 ml or 30 ml of vinegar. Of course, the cause of the weight loss is not know, having vinegar may have prompted people to eat differently. Bear in mind this was a Japanese study and Japanese diet is very different to Western diets too. So lots of vinegar on chips / fries is not necessarily going to help you to lose weight.

  157. Ada
    November 26, 2011 at 12:08 pm

    Just came across this page bm u guys are doing great… am ok with my weight now cos i have been exercising and have been on diet. Am 22 about 5’3 ft and am hoping to grow taller:-) any idea what i should do? diet-wise or by exercise? thanks.

  158. MotleyHealth
    November 27, 2011 at 10:30 am

    Hi Ada, to reach your maximum possible height you just need to maintain a healthy diet and get regular exercise, i.e. be a healthy person. However, most women have stopped growing taller by the age of 22 so do not be surprised if you do not grow any more.

  159. krish
    December 21, 2011 at 3:34 am

    hi my name is krish and i want to melt my love handles and too much fat, i am traning from last one month and my weight was 106 kg pn nov 20th 2011. taday my weight is 100.7 kg after one month.. but i want to get lean and get flat stomach soon can you please give me a diet plan which will keep my muscle and melt only fat from the body.

  160. MotleyHealth
    December 21, 2011 at 10:24 am

    Hi Krish, you are making good progress. For diet, you need to keep calories down, eat low GI carbs, healthy lean proteins, plenty of fresh vegetables, limit bread etc. Call it a Paleo Diet or a Low GI Diet, this is the type of eating that you need to follow from now.

  161. Weston
    January 13, 2012 at 8:08 pm

    Ok im 236lbs 5’10″ jog/walk 6 times a week for 20 min. and low weight high reps the other 40 min. and I Dont have problem with muscle mass. I should drink 2 syntha 6 shacks a day and small supper to lose fat weight. Im stuck and only eating like 900 to 1200 cals. a day and I have low energy now. B-fast: Banana Lunch: 1/2 peanut buter sandwitch Supper: Egg sandwitch. Thanks for your help.

  162. MotleyHealth
    January 15, 2012 at 4:31 pm

    Weston, how long have you been doing this? If you are not losing fat it is because you are consuming too many calories. Cut out the Syntha 6 and only have bread once a day, so drop the peanut butter sandwich and have soup or salad instead.

  163. MotleyHealth
    January 24, 2012 at 10:49 pm

    This article just received a major update! Check it out today.

  164. Jo
    January 25, 2012 at 3:37 am

    I am 62 years old, I have a BMI of 33, I want to lose 50 pounds. I intend to start walking everyday, go on a low triglyceride diet. do you have any suggestions on exercise?

  165. MotleyHealth
    January 25, 2012 at 12:23 pm

    Hi Jo, walking is certainly a good start. Really, this may be enough, if you walk enough. On average running burns energy at about 4 times the rate of walking, but most people are capable of walking for 60 minutes, few are capable of running (not jogging) for 15 minutes. So for now, stick with walking and just get more active. Try to rely on private transport less, and get more active elsewhere. Just getting out of the house more often burns energy.

  166. Mohamed
    January 30, 2012 at 10:15 pm

    Hi. Im 24 & about 165Ibs. Im currently into weight gaining program so engage in weight lifting excercise. My only part in the body that is fat would be my belly. Most people give advices on losing body weight but here i want to gain more muscle mass & only need to shred those fat belly. Some even say that weightlifters dont engage in much cardio exercise since they want to gain mass. But with my research i have noticed cardio is important to lose belly fat. I need sum advice to lose my belly fat through some food habits & some stomach exercises. Thanks

  167. MotleyHealth
    January 31, 2012 at 12:37 am

    Do cardio. Many bodybuilders do cardio in the mornings to help reduce fat. Athletes such as Usain Bolt do a lot of cardio and still manage to grow muscle in the gym with good nutrition.

  168. zachary
    February 2, 2012 at 2:34 am

    Hi I’am zack and i’am 17 years old ; i really really want to get rid of my belly fat i don’t want to see fat on my belly i’am so sick of it ; i want to know if i do everything i just readed and continue on a good diet eating healthy food drinking lot of water , i want to know how much time i will see the result cause i’am kind of skinng i just got the belly fat that’s all but it’s not really that big just a little bit and i’am so sorry for my bad english i’am from french so i try my best to be good on english Thanks <3

  169. MotleyHealth
    February 2, 2012 at 3:01 am

    Hi Zachary, if you do all the above then really is it just a matter of how many calories you consume and how much exercise you do. Start working your body harder, aim to get fitter. Keep eating healthy and avoid all the little treats.

  170. Toni
    February 3, 2012 at 1:23 am

    By giving up bread, do you mean white bread which is highly processed? I’m confused because I thought whole grain bread was good for you. I haven’t eaten white bread in years but I do eat whole grain bread pretty regularly. Although it’s not the main source of carbs in my diet, I do try to limit it.

  171. MotleyHealth
    February 3, 2012 at 1:53 am

    Yes, but not as a permanent change – just give up all bread for a week to assess how it affects your total calorie intake. Whole grain is certainly best, higher GI, slower to digest and release the sugars. If you have already developed a balanced diet and are in great shape, then stopping the bread is not required. Some people eat about half a loaf a day – way too much energy.

  172. yvonne
    February 5, 2012 at 9:34 am

    Hi, I’m yvonne, I want to lose the belly and side fat.. i just dont know how. can you give me advice.

  173. MotleyHealth
    February 5, 2012 at 2:38 pm

    Hi yvonne, read this article: how to lose belly fat. Basically, you need to eat a healthy diet, drop the junk food, reduce the refined carbs and exercise every single day.

  174. Megan
    February 6, 2012 at 5:30 pm

    Hey Everyone , My name is megan and i’am 17 years old I just want you to help me with something i got a belly fat and i started a diet i just want you to tell me if it’s a good one and i’ll also tell you how many times i work out in the week
    In the morning i drink a glass of milk and at launch i eat salade or soupe (not both at the same time ) at 4 evening i eat an apple and i drink 10 glasses of water a day ; for my work out i go to the airobic twice a week and i walk 1 hour a day and at the week end i run with my mom ; is it good? should i continue like this ? Thank you :)

  175. MotleyHealth
    February 7, 2012 at 9:54 pm

    It is not bad Megan, seems very calorie restrictive though, maybe too restrictive as you need a good variety of fruits, vegetables, pulses and lean proteins at your age. Daily walking is good, but a 17 year-old should be doing more really, you are young and should be fit.

  176. Jo
    February 18, 2012 at 7:23 pm

    hi im jo i really want to lose weight and stomach fat, there are days where im excercising, eating healthy because i am thinking constantly about loosing weight, but saying this there are days where i am not bothered at all, eating what ever then regreting it after looking at the mirror!

    please help me, i am a sporty person love sports and play sports but it doesnt seem to be shrinking , but over recent years i just dont have time to play sports or go gym and so it gets worser and worser, piling on the punds!….can u please give me some tips?

  177. MotleyHealth
    February 18, 2012 at 9:41 pm

    Hi Jo, you just have to be active and maintain a healthy diet. If you love sports, get out there and play sports. Enjoy your exercise and just moderate your eating – do not give in to temptation so easily.

  178. Michelle
    February 24, 2012 at 5:13 am

    Hi I’ve been on a reduced calorie and excersise regime now for 6 weeks. I’m eating all the right food and jogging about 3.5km every after noon 6 days a week. I don’t seem to be losing much weight in the last 2 weeks, and I feel that perhaps I could jog further. Should I be increasing the intensity of my work outs due to my body hitting an excersise plateu??

  179. MotleyHealth
    February 24, 2012 at 11:29 am

    Hi Michelle, definitely jog further if your body is asking! Maybe start with one longer run at the weekend (or whenever you have more time), aim for 7km and see how that goes.

  180. olivia
    February 28, 2012 at 9:09 pm

    Please I’m not at all fat. But I feel my tummy fat is increaseing . Can I just work on the diet without the daily exercice. Really cause I don’t want to loose so much weight..just a little with the tummy fat I think is comming out

  181. MotleyHealth
    February 28, 2012 at 11:55 pm

    Hi Olivia, exercise is best, it will help tone and shape your body and make you healthier.

  182. ravi
    March 1, 2012 at 6:49 pm

    Side flab and tummy fat is troubling me from some time and i started jogging for 30 min and a good diet and after 3 weeks i just realized that i lost 2 kgs .is it healthy loss or should i work hard more

  183. MotleyHealth
    March 2, 2012 at 12:21 pm

    Ravi, 2 kilos in 3 weeks is good weight loss, keep it up!

  184. mitz242
    March 2, 2012 at 5:07 pm

    with a new baby, loosing weight is so hard, after reading this article i think i can do this!

  185. MotleyHealth
    March 2, 2012 at 9:40 pm

    You can Mitz242 – anyone can do it! Planning, patience, willpower and a little work!

  186. manoj
    March 4, 2012 at 6:59 am

    hi my name is manoj
    i m sick of round fatty belly line near my waist
    plz give me advice

  187. MotleyHealth
    March 4, 2012 at 8:50 am

    Hi Manoj, do you exercise? Start exercising, improve your diet, reduce calories, get more active in general. Read our article on how to lose weight too.

  188. Erica
    March 6, 2012 at 9:09 pm

    hi this is erica i weight 172 pds and im 5’3 i wanna be at least 130 loose 40 pds .. most of my fat is the belly everything else looks ok but i have a lot what kind of excersise should i do so i could loose all the belly fat .. i am eating healthy now i ilimintated all the bad choices so it now up to the excersise and how many minutes or should shoule i put in this…

    Thnkyou so much for the advice .. ERICA

  189. MotleyHealth
    March 6, 2012 at 9:41 pm

    Hi Erica, the key is to exercise every day. Any exercise will help you to lose weight, it is a matter of burning more calories. You may need to adjust your diet too. It is good that you have started eating healthily, but you can still consume far too much when eating healthy food. Ideally, aim for 45-60 minutes of exercise every day.

  190. Lily
    March 18, 2012 at 3:21 pm

    I am not “fat” I just have some belly fat a d I want to get rid of it , what should I do ?

  191. MotleyHealth
    March 18, 2012 at 10:03 pm

    Hi Lily, eat healthy, exercise often.

  192. Ann
    March 22, 2012 at 4:19 pm

    i can’t do exercise. which food will i eat to loose weight or slim tea

  193. MotleyHealth
    March 22, 2012 at 8:39 pm

    Hi Ann, eating food is often the problem! You need to consume a well balanced and healthy diet, and control calories. It really is not so much what you eat, but how much. However, what you eat does affect your mood, your appetite and hormone levels, which can make it easier to consume less. Take a look at our nutrition section.

  194. Harry
    March 27, 2012 at 10:30 pm

    Hello ; My name is Harry and i’am 17 years old and i’am weight 70 pounds ; After reading i just wanted to know if i started eating healthy i mean there is some things that i had in mind i mean my own diet:

    Breakfast i eat a cup of fruits with milk 0% Calories and a salade at lunch and of course i drink water beofre all the meals.

    I just wanted to know i keep eating this and working out 5 times a week you know like crunches (cardio ) at my home , will i be fit in 2 months cause the summer is really near and i want to just get rid of all the fat .
    And thank you so much :)

  195. MotleyHealth
    March 27, 2012 at 10:36 pm

    Hi Harry, how tall are you? Sounds like you need to bulk up a little. Or do you mean 70 kg? But yes, eat healthy, exercise often, and you will get fit. Obviously for fitness, the key is a lot of exercise. How much are you actually doing? Crunches and cardio can work, but you need a lot of the cardio. Add more exercises to your routine and consider weight training.

  196. Anteron Herbert
    March 28, 2012 at 12:37 am


    I found that eating has been kind of a problem with me. I lost 80 pounds over 6 years ago doing the atkins diet. I’ve gained back 30 pounds do to overeating and falling off of track. I find it hard for me to count calorie. I would much rather do a diet with more restriction limiting the things I eat, rather then count calories.

    If I do low carb I know I can stick it and keep the weight off this time. I’ve maintained 50 pounds that I lost. Why do you think it is so hard for me to get back on the ball? Do you think Atkins is a good diet. Please give me a little direction. I really want to get back on the ball and lose and maintain my weight.

  197. MotleyHealth
    March 28, 2012 at 11:23 am

    Hi Anteron, if you did Atkins then you should have reached the maintenance phase (the final phase) which means that you consume a lot of carbohydrate, just not more than your body needs. Did you get to this stage? Or did you just do the induction?

    Really you should focus on a well balanced and healthy eating diet, i.e. a normal diet. Then get regular exercise. Reducing carbs is a good idea if you know what you are doing. Low carb is not zero carb, low carb is not high fat. Low carb should just be that – low carb. What you probably should follow is a low GI diet plan, as this allows carbohydrates (which are VITAL for good health), but teaches you which ones to eat to help lose weight and maintain your weight.

  198. Harry
    March 29, 2012 at 12:18 am

    Hey it’s harry again ; and i was gonna say 70 kg ; sorry about my terrible mistake you thought i’am a hobbit or something xD well about the cardio thing i do it like 1 hour a day i work the abd , legs , butt arms..? is it enough ? and thank you once again it’s very generous of you helping me and the other people around the world :)

  199. MotleyHealth
    March 29, 2012 at 1:38 am

    Hi Harry, it does not sound like enough exercise, but then again it may be. What are you doing? It is hard to know if you need to do more. How do you work the abs, legs, butt and arms? You need to add some bulk, and that really means lifting weights and eating more while still eating healthy.

  200. gwen thomas
    March 31, 2012 at 6:42 am

    i work third shift, its very hard , i sleep in the daytime and sit at a desk at night for eight hours. when do i work-out and how to schedule my meal plan. example: when is bkfast,lunch and dinner. my work hours are 7pm. to 4am. help please

  201. lovepreet
    March 31, 2012 at 6:55 am

    hi..i am love..i am 18 years old..i want to reduce my weight near about 1 kg a week..can you please help me to do so….and can you give me a table of diet which will help me to reduce my weight…..

  202. MotleyHealth
    March 31, 2012 at 2:01 pm

    Hi Gwen, most people work 8 hours, so you really have as much opportunity to exercise as anyone else. So long as you are eating healthily, having a main meal and 2 smaller meals, and exercising, you should lose weight just as anyone else would.

  203. MotleyHealth
    March 31, 2012 at 2:02 pm

    Hi Love, take a look at our nutrition section.

  204. Harry
    March 31, 2012 at 9:54 pm

    Haary Here ;

    Umm for my work out , i watch some videos on youtube that really helps me but my favorite website is wwww.blogilates.com but my doctor told me if i keep working out once a day like an hour a day and eating healthy in 2 monthes i’ll get rid of my belly fat and be fit well i hope so..

  205. MotleyHealth
    April 1, 2012 at 1:34 pm

    Harry, your doctor is right. It really is about consistent healthy eating and exercise.

  206. Donna
    April 2, 2012 at 9:08 am

    I am 47 and have a broken bone in the lower back, i am awaiting an operation at the moment i am 15st 2lb and my consultant as told me to loose weight i have stopped eating cake sweets chocolate ect but have not been able to loose any weight i can’t do exercise as it aggravates the back can you help me please what can i do

  207. MotleyHealth
    April 2, 2012 at 10:52 am

    Hi Donna, sounds like you need to reduce calories more. Stopping sweets is the first step, you now need to cut out all junk food, all soft drinks, alcohol, most bread and other staples. Eat only low Gi carbohydrates and lean proteins. If you cannot exercise at all then diet is the only way. If you can walk then this will help – check with your doctor first.

  208. MeMe
    April 26, 2012 at 9:42 pm

    I’m attempting to lose 40lbs by around august, ive been working out for two weeks straight and have dropped two pants sizes. My weight hasnt gone down like i would like but i have seen the results, im going to try following this page and seeing if it works. :)
    -wish me LUCK!

  209. MotleyHealth
    April 27, 2012 at 2:03 am

    Good luck MeMe!

  210. Justin
    May 9, 2012 at 7:56 am

    hi my name is justin i am around 200 pounds and im tired of my friends calling me fat and i want to know the real excercise that loses your belly fat. I’ve searched, searched and never couldn’t find anything. Can you tell me which excercise i should do in order to lose all my belly fat?

  211. MotleyHealth
    May 9, 2012 at 11:00 am

    Hi Justin, there are no specific exercises to lose belly fat. You need to just get more active, exercise daily and eat less – it really is that simple. Have you ever tried martial arts? Train 3 times a week, go running on other days, and soon you will be in shape.

  212. Wendy
    May 14, 2012 at 9:24 pm

    Hey! Just wanted to share, am all into the belly fat loosing as well, recently lost 40lbs in 6 weeks on a program called my body makeover, its an excellent program but requires lots od disapline and it cuts out salt, sugar, milk, butter and a whole lot of other things like certain fruits and vegetables that may contain sugar or too much sodium. I was unable to do the belly exercises that came with the program cause I have back injuries and once I start, I would get pain, so here is a tip. Drink a cup of warm lime/lemon tea in the morning. prob like 1 lime/lemon per 8 oz cup. works wonders, but you have to keep up with it, and its in addition to a healthy diet and exercise routine. !! Not sure how true this is but I’ve heard that if you only focus on yr belly fat and not do any exercise the fat will move from yr belly but will go to other places when your’re not exercising.. Exercise is key!!

  213. Jan
    May 17, 2012 at 2:12 am

    Hi im jan, i currently weighing 65 kg and i am 5’4.. my waste line is 32.. and i have a big belly.. i jog 3-4 times a week for 30 min..do you think its enough? what could i add up.. my goal os 55-60kg and 30-31 wasteline.

  214. MotleyHealth
    May 17, 2012 at 12:49 pm

    Hi Jan, how long have you been jogging? Hard to say if it is enough really. Depends largely on what your diet is like. If your diet is healthy and you have reduce portion sizes then it may be enough. Try it and see. If you are not losing weight then you need to increase the exercise and adjust the diet again.

  215. Harry
    May 23, 2012 at 8:30 pm

    Hey i’am harry ; i know what i’m about to ask is has nothing to do with losing weight , i just want to know what should i eat to get taller? can you help me out
    thank you so much

  216. amelia
    May 24, 2012 at 12:16 am

    hi, i’m amelia i’m 20years old and i’d like to start losing weight… I have a 5 months old baby, and just after he born i start to gain weight.. Because i stay all day at home taking care of him… It’s rare leave home and i don’t know what to do…

  217. MotleyHealth
    May 24, 2012 at 8:39 pm

    Hi Harry, to get taller? All you can do is eat a healthy and balanced diet and take regular exercise to encourage your body to reach its maximum potential height. Nothing else will help. How old are you? Are you still growing?

  218. MotleyHealth
    May 24, 2012 at 8:41 pm

    Hi Amelia, take a look at our article for mothers: How To Lose Baby Fat – Mom’s Workouts

  219. Harry
    May 24, 2012 at 11:47 pm

    i’m 18 year old and i look like i’m 16 ;o i don’t get taller i don’t know what’s wrong with me? to do exercise makes help you to get taller too? i didn’t know that ;o
    Thank you once again

  220. MotleyHealth
    May 25, 2012 at 10:45 pm

    What we mean is to be fit and healthy will help you to reach your maximum genetic potential. Nothing can make a person grow taller than their genes will allow, although there are a lot of people selling books on the Internet to suggest otherwise!

  221. junny
    May 30, 2012 at 12:23 am

    i started 2 weeks ago wroking out in Gym and i do some push ups at home and sit ups and i do tredmill in the gym i want to lose my belly fat but i just dont know what to eat im a little lost on what exact food i should eat to burn fat i was smoker stop 3 months ago dont drink soda dont drink beer maybe some alchohol in weekends but thats about it… Plz Help me Ty

  222. MotleyHealth
    May 30, 2012 at 9:29 am

    Hi Junny, it is not so much about what you eat, as what you do not eat. To lose fat you need to reduce calories – force the body to breakdown your energy stores (fat) to compensate for no food. So, reduce portions. Cut out all junk. Look at our diet and nutrition section for more advice.

  223. junny
    May 30, 2012 at 2:18 pm

    ok so i did read the nutrition part but still does not give me a list of things i should eat i never doone this so working out and diet itws new to me because when i was smoking i didnt gain any weight now im just gaining im 219 pounds now i dont mind that i just mind the belly fat i just need small list of things i should buy or not to buy

  224. MotleyHealth
    May 31, 2012 at 11:29 am

    Hi Junny, take another look at A Healthy and Balanced Diet. Your diet should look a bit like the first image there – lots of fresh fruits and vegetables, fish, lean meats, dairy, wholegrains etc. There is a list of rules to follow under “What Is Healthy Eating?” on that page too. This really is all you need. The key is to eat healthy food (if it comes in a plastic box or from a fast food outlet it is probably not healthy) and limit portion size.

    Here is a simple meal plan:

    Breakfast – Muesli with milk
    Snack (if needed) – banana
    Lunch – chicken salad
    Dinner – fish with fresh vegetables (potato, broccoli, peas etc).

    Eating healthy is that simple.

  225. katie
    June 7, 2012 at 2:09 am

    I weigh 220
    How can I lose about 15 pounds in 6 weeks??
    Is it possible?

    Also, how many calories a day should I eat IF I want to lose 15 pounds this quick?

    Any answers would be greatly appreciated

    Thanks :)

  226. MotleyHealth
    June 9, 2012 at 6:14 pm

    Hi Katie, 2.5 pounds a week weight loss is possible. You need a calorie deficit of about 1250 Calories a day though. This means a lot of exercise (at least 60 minutes a day) and a strict diet of around 1200 Calories. It will be very hard, but is possible. Just do as much as you can, focussing on getting fitter and eating clean (no junk, no soft drinks, no fried foods, no sweets etc.). All fresh veges, water, lean proteins, salads, soups etc.

  227. John
    June 12, 2012 at 7:03 am

    I am a 24 yr old guy and weigh around 171 pounds(BMI is around 25). I’ve noticed that ive developed quite a bit of tummy fat lately and really want to get rid off it.
    Here is my workout plan and I wanted some inputs on whether it is enough or I should change some off it.
    30 mins excercise (5 days/week) <– This includes treadmill, sometimes play tennis or maybe swimming on a few days
    5 mins tummy workout (5days/week) <– something i saw on youtube basically focusses only on your tummy
    15 mins weights (2-3/week) <– not too sure about whether this is enough or not

    My diet plan is:
    1. Breakfast: 1 banana ,a butter toast(whole wheat bread) and a big glass full of milk
    2. Lunch: Salmon sandwich & some soup
    3. Dinner: A subway (whole wheat bread) OR some rice and chicken
    500 ml soda once a week <– i was really addicted to it before so i am slowly cutting it down

    Here are my questions for you :)
    1. With the above plan, what kind of results do you think I can expect?. I am hoping you can provide me with some numbers if possible
    2. Any changes you feel I should make to this plan?. My main goal is to loose the fat around my tummy soon. I am hoping I cut down on around 17 lbs of fat :).
    3. Any other suggestions.

    Thanks a lot ;)

  228. MotleyHealth
    June 13, 2012 at 2:55 pm

    Hi John, if fat loss is your goal then this plan is certainly on the right track. Each week you should try to increase your workouts a little as you get fitter, so work towards doing 45 minutes of cardio, or do some longer sessions (60 minutes) and some more intensive sessions (sprint interval training). 15 minutes is not long for weight lifting really, work on performing 2-3 sets of 10 reps for each exercise with at least a minute rest in-between each exercise. if you perform just 4 different exercises you will probably take at least half an hour. Try to stop the soda completely. If you are now only drinking it once a week then you can stop completely – make that little change.

  229. John
    June 14, 2012 at 8:53 am

    Thanks for the response. I’ll definitely try and cut down on soda even more but that will take time because cutting down on it instantly will make me crave for it even more.
    I like your other suggestions but its just that its difficult to find time for workout after a tiring day at work *sigh* :P
    With 30 mins of workout 5 days a week,
    30 mins of weights 2 days a week,
    and 5 mins of some stomach excercise 5 days week

    and the same diet plan(which I have mentioned above), what do you think should I expect in terms of results?
    Should I start seeing some results in a week?month?. To loose 17 lbs of stomach fat, how much time do you think should it take with the above routine?.

    Thanks a lot,

  230. MotleyHealth
    June 14, 2012 at 11:44 am

    Hi John, you should see some results within a week or two. Give yourself around 3 months to lose 17 pounds (based on about 1.5 pounds per week).

  231. John
    June 20, 2012 at 10:36 pm

    Hey i’m John ; i’m gonna start dieting and working out tomorrow so I wanted to give you my plans for this summer and please tell me if you think this will work for me.

    Breakfast : A bowl of fruits and a glass of natural orange juice
    at 10 of the morning: a yoghurt without sugar
    lunch : i’m gonna eat only 5 types of vegetables (carrot ; tomato..)
    4 of the evening : an apple
    dinner: a soup

    for my working out : i’m gonna start running 1 hour a day and after it i’ll do cardio for an hour.

    i really hope that it could help me lose weight and get in shape thank you :)

  232. MotleyHealth
    June 21, 2012 at 12:49 am

    Hi John, diet is quite healthy although it is missing protein – add some eggs, pulses, meat, nuts. Running is a form of cardio, 2 hours of cardio a day will certainly burn fat. You may want to reduce the cardio and do some weight training as well. See how it goes first though. Stick to your plan for a couple of weeks then assess your progress.

  233. Daniel
    June 24, 2012 at 10:12 pm

    Hey ; quite question i just want to know how much hour we should work out in a day?

  234. MotleyHealth
    June 25, 2012 at 11:57 am

    Hi Daniel, it depends really. Aim for 45 minutes a day, or 1 hour 3-4 times a week. The work on fitness and increasing intensity of your workouts.

  235. Zack
    June 29, 2012 at 8:37 pm

    Hello there ; my name is zack and i’m a little bit fat i have a little belly fat and there is also some fat over my butt and my legs and my chest just a little bit , iw as just wondering if i started eating healthy and running 1 hours a day is that enough? cause i want to spend this summer working out and lose all the fat inside of my body i want to know if running is enough or i sould do more? thank you

  236. MotleyHealth
    June 30, 2012 at 12:16 am

    Hi Zack, healthy eating and 1 hour of running a day will certainly be enough. Just remember, healthy eating means more than healthy food, it is healthy portion size too.

  237. Zack
    June 30, 2012 at 10:25 pm

    Thank you so much for your responde ; another thing but if i added the crunshes and pushes and thing like that it will help me even more to lose weight and get abs and nice body right?

  238. MotleyHealth
    July 1, 2012 at 11:49 am

    Hi Zack, yes and no. Crunches and push-ups will certainly help you to get abs and a nice body. They will not help you burn the fat that may be hiding the muscles though. For that, fewer calories and more cardio.

  239. Zack
    July 1, 2012 at 8:41 pm

    so what should i do to remove the fat that is hiding my abs?

  240. MotleyHealth
    July 2, 2012 at 8:16 pm

    “fewer calories and more cardio”

  241. Manasa Majumdar
    August 8, 2012 at 10:07 am

    My cousin sent me to this blog, and she is totally
    right, Keep up the great work!

  242. tushar
    August 16, 2012 at 8:57 am

    hi i am 18 year old my height is 5 ft 10 inches and my weight is 73kgs. i want to gain muscles but not weight can you please suggest which protein should i take?

  243. MotleyHealth
    August 16, 2012 at 10:09 am

    Hi Tushar. Start by increasing protein in your diet – eggs, chicken, beef etc. For supplements, take whey straight after your workout.

  244. anakin
    October 2, 2012 at 2:29 pm

    i am possessing man boobs which are a really bad impession in the college
    .can the plan u showed in this article help me to get rid of them?
    and how much time would it take?
    (current weight:85 kgs)

  245. MotleyHealth
    October 2, 2012 at 9:08 pm

    Hi Anakin, it will certainly help. So long as you exercise more intensively and maintain a healthy and lean diet you should lose fat. Keep working hard and stay focused. Throw out all the junk food too.

  246. stripes
    December 10, 2012 at 5:29 am

    Hi! I only need to lose about five pounds, but it seems to never go away! It’s around my hips and lower belly, like everyone else. Do you have any ideas on what kind of running (hills, fartleks, etc) workout would help? Thanks!

  247. MotleyHealth
    December 10, 2012 at 1:13 pm

    Hi Stripes, hills and fartleks will both help. But you do need to focus on increasing fitness, and keeping the nutrition healthy and portion size optimized.

  248. Bailey
    December 27, 2012 at 3:47 am

    Hi! I really want to lose belly fat before summer, but I love junk food and it’s hard to stop eating it. So how do I stop eating junk food?! Thanks!

  249. MotleyHealth
    December 27, 2012 at 4:53 pm

    Hi Bailey, just stop buying it. If you don’t want to eat it, don’t! Exercise daily and buy healthy food.

  250. Deeps
    January 25, 2013 at 6:38 pm

    Hi, I working in Telecom industry, and shifts like rotating 12 hrs night for couple of days and off 2 days and 2 days night. how do i balance my diet in this situation and would like reduce my tummy its bigger and now my waist is around 34, please help me on this ? i read food that reduce fats, but does it works for me ? since my schedule confuses my respiratory system over the body ? My worries belly bcecoming bigger and bigger :((

  251. MotleyHealth
    January 25, 2013 at 11:01 pm

    Hi Deeps your schedule may mess up your natural appetite, but if you control your eating, i.e. plan your meals so that you do not over-eat, you will be OK. Not sure what you mean by “schedule confuses my respiratory system” but it does not sound like a real problem. Bellies will always get bigger with too much food and too little exercise, especially if you are sat at a desk for 12 hours a day. Get some exercise, even if just 15 minutes intense circuit training when you get home.

  252. Rosale Groth
    January 31, 2013 at 12:59 am

    Hey I’m Rosale,
    I recently lost an astonishing amount of weight. I’d say around 40ibs and there’s just one problem…I can’t seem to get rid of whats left over, like the fat build up over my tummy. It’s practically just hanging there for dear life and I don’t know how to properly work it off, any suggestions?

  253. MotleyHealth
    January 31, 2013 at 2:50 pm

    Hi Rosale, all you can do is be as healthy as possible with good diet and regular exercise, and hope that it all tones up. Unfortunately sometimes the only solution for loose skin is to seek advice from a surgeon. Well done on losing the 40 pounds, that is a great achievement!

  254. Jamie Kennedy
    February 1, 2013 at 6:54 pm

    This is an excellent article but two years worth of comments seem to be lost on a lot of readers – the questions are all so similar! Follow the advice in the article above if you want to live a healthier lifestyle. While physical activity does play a major role, changing your diet is the single biggest step you can take in reaching your fitness goals.

  255. MotleyHealth
    February 1, 2013 at 10:44 pm

    Thanks Jamie. Maybe it is time we said goodbye to some of the older comments.

  256. Tumelo
    February 4, 2013 at 1:15 pm

    Hei my name is Tumelo, I weigh 60 kg, I want to loose 5 kg for the next two weeks, what should I do?

  257. MotleyHealth
    February 4, 2013 at 2:41 pm

    Hi Tumelo, to lost 5 kg in 2 weeks. … not possible. To lose 5 kg you need a calorie deficit of 3500/0.454 X 5 = 38,546 calories. So spread over 14 days, that is a daily calorie deficit of 2753 Calories a day. So, basically you will need to eat 500 Calories and then burn 500 Calories through exercise. Not possible.

    Just start eating a healthier diet and get more active. Take a look at what we offer through the Personalised Weight Loss Plan if you need some help (link on the right).

  258. Mike
    April 3, 2013 at 7:16 pm

    While I agree with a lot of what this talks about, I do disagree with some things. There is a plethora of ideas out there regarding weight loss, and experts are contradicting each other all the time. This article is great for a healthier way of living, but as far as weight loss goes I would follow the tried and true method of eat less and exercise more. Eating less would include first learning your body’s base caloric rate. Then only consume that amount of calories per day while engaging in daily exercise.

  259. MotleyHealth
    April 4, 2013 at 12:13 am

    Hi Mike, that is really what we say on other pages, e.g. our most recent article which tries to answer the question, what is fat?. All humans are united in this respect – to lose fat we need to eat less and move more.

  260. Caleb
    June 20, 2013 at 9:34 am

    #22 is **********.
    Adenosine is what makes energy!

    ATP is Adenosine Tri-phosphate.
    So, according to you, energy blocks the things that process energy. Well that makes a lot of sense. Research your facts next time.

  261. MotleyHealth
    June 20, 2013 at 10:39 am

    Adenosine is not energy, it is a chemical which plays a role in ATP. Adenosine binds to adenosine receptors when ATP levels are running low. This prompts us to feel tired and sleep to recover lost energy. Caffeine binds to some of the same receptors as adenosine, however, rather than making us sleepy it creates adrenaline which increases heart rate, breathing and prompts the muscles into action. The overall result is that rather than resting, people are still hyper. Energy levels fall.

    While caffeine does indeed boost exercise intensity in the short term, you could actually be reducing your energy levels if you have large amounts of coffee every day, as you are not giving your body what it really needs when energy is low – rest.

    Also, those who drink a lot of coffee build more adenosine receptors, which is fine while you are jacked up on caffeine, but the moment the caffeine goes you have more adenosine binding, and you feel even more tired than normal – and this affects exercise intensity too.

    If you are only having a few cups a day then it is not going to be a problem. Like all things, safe in moderation and don’t drink too much coffee.

    Worth reading: Caffeine: Understanding the World’s Most Popular Psychoactive Drug by Neil Majithia – http://www.jyi.org/issue/caffeine-understanding-the-worlds-most-popular-psychoactive-drug/#sthash.RumxXOmC.dpuf

  262. Shaun W.
    June 23, 2013 at 8:20 pm

    I have drank for years. I’m 46 and have a gut. I usually can lose my lower gut, but the top really never goes away. Currently I jog 2 miles in the AM 7days a week. How many meals should I strive to eat a day? Any suggestion?

  263. MotleyHealth
    June 24, 2013 at 10:10 am

    I Shaun, 3 meals a day works well for most people, so long as each meal is modest and healthy. No snacks inbetween either.

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