The 7 Day Exercise Plan for Fitness and Weight Loss has been so popular that we have had to move the discussion to this page. There are over 1200 comments below. These comments may provide you with answers to questions that you have. The main reason for keeping them is to ensure that any readers who have asked a question can come back and re-read the replies.
Good information on diet and daily exercise plan. I am certain whosoever sticks to the regime is definitely bound to gain out of it.
“You should be eating no more than 1000 calories a day”.
Pardon me, but what the hell have you been smoking?!
It is extreme, and it is only for one week. For long term healthy weight loss a less severe calorie restricted diet and exercise is then followed.
I want to loose my fat belly,so I started exercises using aerobics dvd and I am trying my best to eat little and healthy.
Excellent Faith. Remember that meals need to be healthy as well as smaller, so lots of fresh vegetables, salads and lean meats. Avoid bread and sugary foods.
i am 21years of age, i weigh 74kg, and my bmi is around 27.6, most of the weight i carry is around my belly. i was off a healthy diet for 2 years and barely any exercise. at the beginning of this year i started training and easing into a healthy diet. once a week i treat myself.
i have stayed at 74-75kg since i started training. i exercise mon to sat for atleast an hour. 3 days intense cardio and 2 days combination weights. i drink plenty water.
i am still not losing any weight or fat%. please please please help me. my main aim is to lose fat especially around my belly. (i have never had a flat stomach even in school although i was very active with swimming and hockey). please please help me.
Hi Maria, can you provide more details about your diet please, maybe provide details of your average day, try to remember everything. Also, when you treat yourself, how much do you have?
i have breakfast every morning usually 30-40g all bran flakes with fat free milk, for snacks either a fruit or carrot and cucumber sticks, lunch either a tuna or chicken sandwich or pasta salad, for dinner, a salad, or portion of veg taking up half the plate, sometimes a fist size brown rice and a fist size portion of meat. im very careful with my portioning as i follow the guidelines of the holford diet, however on days that i do strength training i add an extra portion of rice or pasta. when i treat myself its usually a small (15-20cm)pizza, sushi, a burger, or chicken chow mein. i never have sugar in my tea or coffee, and have only one glass of juice a day. rest is water.
thanx for getting back to me so quickly.
OK, the items that are most likely causing the accumulation of belly fat are:
bran flakes
sandwich
pasta
rice
pizza
burger (i.e. the bun)
chow mein (i.e. the noodles)
So my first advice is to dramatically cut back on all of these for a week and see how that goes. Instead of rice have a green leafy salad with tomatoes. Salads instead of sandwiches too. Rather than have bran flakes every day have a couple of egg on 1 wholemeal toast instead.
On days you are weight training do not have extra carbs – you are already having a lot. Instead get extra protein; eggs, lean meats, poultry, fish. Egg salads, chicken salads – these are great replacements for your lunchtime sandwich.
1 juice a day – stop that too, instead eat 2 oranges (or similar fruit). I will read up on the holford diet and get back to you on that too (I am not familiar with this diet at the moment).
thank you very much. i will cut those out and see how it goes and i will get back to you.
thanks again.
Hi Maria, just took a look at the Holford diet, and it seems that many of the foods you are eating, which are also the ones I listed above, are not allowed. In fact, it seems to really be a low GI diet (although Patrick Holford refers to it as a low GL diet). So bread, pasta, pizza, burgers in buns, all not allowed.
the bread i use is wholewheat bread and brown pasta and brown rice, are these not low GI? i understand the pizza and the burger bun, but these are only once a week, can once a week of these foods have such an impact on the diet?
Well, low GI is better than high, but still, there could well be more energy than you need. And once per week, it could be too much if you are not losing weight the other 6 days. If you current diet is just maintaining your weight then the bad day will mean you could be accumulating more fat, or if you are losing a little weight in the 6 days, 1 bad day could mean it comes back. If you are failing to lose weight / belly fat then you need to take a careful look at your whole diet. The exercise sounds good, so the diet must be the weakness.
I walk on my treadmill every day for at least 20 min. Is there a better time of day to walk if you are trying to loose weight?
The time of day will not make much difference. What would work better is to do 2 sessions per day, morning and evening.
I’m going to start working out tomorrow for the first time in quite a while, any advice for taking it easy to start with, i do want to come away from the gym quite sweaty and feel like i’ve worked really hard. I’m also trying to lose alot of fat, people have told me if i use lighter weights but for a longer period of time then it will be more effective, i do however want to build some leg muscle up as i’m going skiing in january and would like my legs to be stronger. Any tips on some food either? I work in an office monday to friday, so don’t really get up and about, is there anything i could do at work?
I would suggest doing a lot of bodyweight exercises. We do have a ski fitness workout but you need to be reasonably fit to do that. Start with hill walking a treadmill, use the elliptical trainer also with high resistance and low resistance intervals. Focus on fitness to start with. Body weight squats and lunges will start to improve leg strength too.
Office tips – just be careful with diet, take the stairs and get up for breaks. Have a walk at lunchtime if possible.
For diet, reduce calories, reduce sugar / refined carbs, eat more low GI vegetables and lean proteins.
Just work at your own pace, but always aim to push yourself a little harder.
Hi, i am a 17 year old and for about a year now I have gained a lot of wait in the stomach area. I used to be thin and fit. I need to get myself back on track by the beginning of December. This really would be a good self esteem booster because lately i have been very depressed about my body. I also worry about what other people are seeing me as.
Hi Tawni, we are here to help. Have you already started planning your weight loss program, or do you require some advice on diet and exercise?
Hi. I am a pharmacist and work 12 hour shifts always standing up and running around. I don’t get a lunch break often so don’t really eat much through out the day. A typical day would consist of a sandwich (ham/tomato/cheese) for breakfast or a piece of toast and 2 crackers around midday with cheese. I have fruit for a snack and only drink 600mls of water during the day. Dinner is late and is usually some crumbed chicken and boiled veges or small portion of pasta. Work is my exercise. I can’t shift my belly fat at all but I certainly am not over indulging. Carbs seem to fill me up.
Hi Anita, maybe you should keep a strict food diary and attempt to calculate how many calories you are eating. It does seem a bit heavy on refined carbs. Could you prepare a salad for lunch? Maybe eat an oat based breakfast too? To lose weight you have to reduce calories, so you may not be overindulging, but you may be maintaining your current weight with your diet.
Hello, I’m very slim, i always have been, i lose wight very quickly, and when i do i look too thin. I’m happy with the way my body looks now because i look healthy, but my belly fat never goes away, no matter how thin i get. i want to lose my belly fat but i don’t want to lose wight because then I’ll look too thin, what should I do??
Hi Martha, you need to exercise to tone up. This well make you look even healthier and help to burn off more fat.
Hi, I’m an 18 year old freshman in college. I was wondering what are some ways to eat healthy from cafeteria food we’re served here in college? Thank you.
What are you served? Really the basic rules would be: avoid too much starch / sugar (fries, pizza, pasta, pies), eat mostly salads and lean meats if available. If fresh fruits are offered go for those. For breakfast, oats are better than wheat (so rolled oats, porridge and muesli instead of flakes and other processed breakfast cereal). Tricky to say really without knowing the menu on offer. Low GI is good. Ultimately not eating too much – if the food is free, go easy! Especially when still tired from a late night.
To add to that, as a completely random example… one university website says:
“Oakland University offers several different dining facilities across campus to satisfy a variety of tastes. Fast food outlets, deli, snack bars, baked goods, made to order salads and meals, coffee shops and cafeteria-style dining all can be found at OU.”
So in a case like this, you would want to order those salads and avoid the snack bars and baked goods.
Hi, my name is armando,i have a ways been big, i do workout around 4_5 days a week and i cant get rid of my man boobs?…..also 2 months ago i lost 13 pounds but my stomach got bigger,like if the fat i had on back moved to the front!..why is that?
Hi Armando. It is probably most likely that when you lost the 13 pounds, which is a great achievement, your stomach fat became more obvious as fat on your back reduced. It did not get bigger.
My advice is that you mostly carry on doing what you did to lose those 13 pounds. Focus more on diet – eating low GI, healthy carbs and smaller portions. Also increase the intensity of your workouts, make sure you are not doing the same thing 4-5 times a week, make sure each workout is different.
Hi. I am 17 years old and weigh 170-175 pounds. I am a hair under 6 ft. I’m pretty sure everyone says that is around the perfect weight for my age and height. I am a very athletic guy but at the same time I don’ take advantage of the gym. Also, when I run I tend to run 15km for some odd reason with friends and become exhausted for a week and sore. So inevitably I steer away from the activities I was doing for a whole week and get unmotivated once again. I don’t have man boobs but I also don’t pectoral muscles. I can’t see my abs which is really frustrating because I want to be ready for summer this year. I say that every year. I have probably and inch or 2 of stomach fat which looks way worse when leaning down a bit or sitting. My diet is idiotically mcdonals with friends really late at night and I like to add ketchup and sauces to my food. I use 0% salt unless the sodium is added into the foods I buy. I don’t drink as much water as I should. What am I doing wrong that would obviously reduce my belly fat as quick as possible
Hi Daniel, sounds to me like you really know what you are doing wrong. This is what you should do:
1. Stop the junk food and takeaways. Do it for the abs!
2. Start regular exercise – daily circuit training workouts. Do push ups and burpees, mountain climbers and squats. These will work the legs and pecs/ Also lift some weight, once a week should be enough to make a difference – bench press, shoulder press, bentover rows, curls.
3. Continue to run, but do shorter distances so you can recover quick. Maybe run 5km 3 times a week, then do weight training once and circuit training once or twice.
How does that sound?
Sounds great! It’s very interesting how most of the time we tend to know exactly what to do but we appreciate hearing someone else give a few comforting words. What about eating late at night. Is that really SO bad? What time in the day should I stop eating and if I would have something what should it be? Another thing I forgot to tell you is that I don’t eat breakfast or lunch, only dinner and late night snacking! I am positive that is a huge factor. Bad habits.
Missing breakfast and eating late at night are not bad as such – but, most people that miss breakfast tend to snack on less healthy and more calorific foods mid-morning, and likewise, people that eat late at night often make up for missing meals earlier. Studies generally show that eating 3 meals a day (or 6 micro meals) does work well to manage appetite and therefore eat less. But, ultimately it is the amount of calories you eat each day and the type of food you eat that matters most.
Thanks
Hello!(:
I am thirteen years old 5’3 and i weigh around 145LBS
I need to loose weigh fast like 20-25 lbs in a month.
I carry most of my weight in my stomach. I also would like to loose some weight in my face so i can see my jawbone without pulling my skin down.
I would also like to be able to fit in a 2 piece swim suit (like a bakini)
My day consits of No excercise, but i have no time to do because i have so much homework!
My Avrg. meals consits of:
Breakfast-
Nothing
Lunch- Mon-Fri
1 piece of Pizza with an order of French fries
water/apple juice
Supper-
Steak-fish-chicken
usually nothing.
I know my meal plan is bad, but i just need a re-adjustment to help me get on track!
Please Help mee!
Hi Makayla, firstly, to lose 25 lbs in a month is not really realistic. It would involve a very unhealthy fast/crash diet and you will not have the energy to do any study, and could make you ill.
Your first and most important change has to be your diet though.
1. Start eating breakfast. Even if just a banana and a yogurt (no cooking, quick to eat)
2. Stop the pizza and fries – this is high in refined carbohydrate and high in fat. Lots of energy, little nutrition. It makes you fat.
3. Dinner is OK really.
Do you snack at all? No breakfast and nothing until lunch will result in your overeating at lunchtime, and with food like pizza and fries on offer, this is a big problem. One option is to prepare a salad the night before, store in a fridge and take to school. Or ask the headmaster/school principal to put salad on the menu!
Exercise – you must do some. Unless school has change significantly since I was there, you do have time to do some exercise. Are there any after school clubs? Otherwise a good time to exercise is as soon as you get home from school. Do some aerobics, or a dance DVD, or just skip rope at home. 20 minutes at high intensity is enough. Then have a shower, freshen up and you should feel more alert for your homework. Light supper to avoid feeling sleepy, then back to study.
Exercise is an essential part of a healthy lifestyle. Education is important, but so is your health. If you go on to university one day there will be many opportunities to join sports societies, but if you do not start getting fit now, you will not be able to do any of that. Think about your physical future as well as your academic one.
YOU ARE AWESOME…Thats all i can say, but i need to ask a question, the diet is going good with me and i am already noticing the results… but every once a while i feel EXTREMELY hungry and once i start to eat something i go off the plan and i have to start ALL over again, can u tell me tips to drag my self off the “splashing zone” and commit on the diet.
So far i have completed 4 days a week with this diet plan.
And sorry for having too many question but i am 15 and i weigh 74kg…is this ideal for me, i have been obese (95kg) and almost diagnosed diabetic
THANKS :D
Hi Khalid. If you feel very hungry then increase your portions a little. Do you feel very hungry at particular times, or following particular workouts? If you are doing the weight training days, then maybe have some extra protein after training and this will reduce hunger.
74kg could well be a healthy weight, depends on your height and muscle mass.
Hi I am trying to get fit for basketball and my weight is 100-105 kg I’m 6 ft and still growing I’m only 13 though my daily routine is:
Breakfast 3 pieces of toast with vegimight and butter not much though
Recess apple And a pear cut up
Lunch. Ham with cheese and lettuce on white bread 2 of them.
Dinner depends on Wat mum cooks
I drink 2 liters of water throughout the day. Also I have started jump rope last week I am wanting to loose belly fat and leg fat.
Have oat based cereal for breakfast, or eggs. The white bread is not doing you any good Dec. Swap that for something more nutritious, such as a salad.
Thanks for the reply is the rest of my good intake good? And how can I loose some thigh fat jumping rope is ok?
The apple and pear is certainly good, and if your mum cooks a healthy meal, that is good.
As for thigh fat, spot reduction is not possible. You have to use diet and exercise to burn total body fat – where the fat goes first is determined by your genes, not the type of exercise you do.
Hey I’m 14, and I hate my belly fat. I wanna know how to get rid of it, but I want it to be something I can stick too. I find it really hard to stop eating biscuits when I get home from school. My normal food intake on school days is;
- breakfast…
shreddies and semi skimmed milk. With orange juice.
- breaktime…
an apple.
- lunch time…
ham on two slices of wholemeal bread.
tea time…
I don’t normally have tea, if I do it’s normally something like toad in the whole or chips.
I tend to drink fizzy pop because im not very keen on water as it has no taste to it.
Snacks…
I eat biscuits and chocolate, sometimes from having a bad day, boredom or because my mates are eating it.
It’s hard to find time for exercise as I normally have coursework or am out with my boyfriend all afternoon and all weekend. but however, we do alot of walking.
Please help me, I hate feeling fatter than everyone else at school, thanks; Emily xxxx.
Hi Emily. You need to stop eating those biscuits. If you are really hungry when you get home from school have something healthy, maybe even have dinner early. Eat less bread too. As for exercise, you need to start exercising. You do have time, you can do a short intensive workout in 15 minutes, everyone has 15 minutes to spare in the day if they really want to do it.
oh, stop the fizzy drinks too. Why is it so important to have taste? You should drink because your body needs water to function properly, not to give your taste buds a treat.
Hi,
I’m trying to lose my belly fat. I have had a fatty tummy since I was a teenager due to the depo shot. I have surgical scar on my lower abdomin due having my appendix out. That area has always been a problem for me and I have a fat pocket under my bustline which I have no idea how to get rid of. I was recently married and my husband is away on deployment. He’s due back in may of 2011.
How can I get down to a 24 inch waist in 3 week and see results by the time he gets home? I want to have a flat tummy that’s even and tone looking. Not really looking for huge abs but I want my old hour glass figure. How can I do this and get rid of the stubborn belly fat. Thanks :)
Hi Ellie, why do you want to achieve this in 3 weeks? You have 6 months until May. The best option is to follow a healthy diet and exercise. Look at our main article on losing belly fat, plus the MCD Weight Loss Plan as well as this 1 week plan.
Diet is the key though, all your fat results from your diet. The Depo Shot may increase your appetite or slow down your metabolism, but ultimately it is how much you eat and what you it that causes weight gain. Control portion size, stop snacking, eat healthy food, and exercise 3-4 times a week.
Hi, I’m 18 working at the restaurant as a server.
Im starting to be self-conscious about my belly fat.
It looks like i have a beer belly when i dont even drink.
Well i used to be active; playing basketball & dancing.
And stop those routine after i moved. I dont really know anyone in my neighbor to play basketball with. and the fact that theres no basketball court here.
Also I cant stop myself from eating junk foods after my work. and barely have time to excise.
Please give me advices to avoid and reduce my belly fat.
Thank you.
Hi Fidz. The key to weight loss is diet. Exercise helps, but eating junk food is the reason for your belly fat. So stop eating junk food after work. Make sure you always have healthy food in the house for when you get home from work. I used to worked evenings many years ago (clearing tables, washing up) and know how it is when you get in late. You have to be strong and just eat something healthy.
Exercise – short intensive workouts. 15 minutes before a shower 4 times a week will start to get you fit again.
Well is there specific types of exercise would you recommend?
Yes, I recommend the workout routine that is in this article. If this does not appeal then look at the “Fat Blasting Workout” or start a structured weight loss program.
Hi I had a baby a year ago before I had her I was always slim and now I have loads of belly fat and I can’t seem 2 shift it. When I work I don’t eat because I don’t have time to but I’m not shifting any weight or fat, I am putting more on please help me thank you
Hi Chanel. What do you typically eat for breakfast, lunch and dinner? Do you eat snacks? What do you drink throughout the day?
I have been eating egg white and rye bread for breakfast with bananas and grapes and drinking what and I snack on carrots broccoli and eat Greek yogurt. I also have been running and doing cardio for warm up and weight lifting with squats. I’ve been doing ab curls and weight crunches I guess for my lower abs. I weigh 122 pounds and and have 22/23% body fat. I wanted to lose the bellyfat soon cause I want to romove it as fast as possible so I can move on too my next target areas. If not in three weeks how long should I expect results? I was on the depo shot a while ago but after I got off it my stomach fat never went down. Even with ballet and hard training, i.e. kick boxing. I just wanna prove to myself I can do it.
You just need to keep eating healthy and working hard. Kickboxing can be a great way to lose weight and get fit.
I am 17 years old and I am overweight. I am 5 feet 4 in and I weigh an average of 175 pounds. Is this really that awful? I feel sad and depressed all the time. I need to do something about it.
How can i stay away from the food? I love food. Me and my boyfriend go out and eat alot! I crave food all the time. My boyfriend can eat anything he wants and not gain a pound. I have gained quite a bit in the last year. I need help. How can I keep away from the food when my boyfriend is constantly eating in front of me?
I mainly carry fat on my stomach, inner thighs, and but. What are the most effecive ways to target these areas?
I am also a cheerleader. I have to get into tiny outfits every week. I need a way to lose weight fast and look good in my skirt in front of the crowd.
Please help me!!!
Hi Terra. Your BMI is 29.8 which means that you are overweight, verging on obese. You need to change your lifestyle completely.
“I love food. Me and my boyfriend go out and eat alot! I crave food all the time.”
So, rather than go out and eat, go out and do something together – workout, martial arts, dance – anything but eat.
The easiest way to keep away from food is to not buy it. This is why a structured plan works. Plan healthy meals, buy the food you need to make the healthy meals, and there is no junk in the house to eat.
You cannot target fat – you have to work the whole body.
Part of the reason why you feel sad and depressed could be down to your diet and inactivity. Eat a healthy diet, do lots of exercise, and you will feel better.
Follow the plan set out above, or look at the options in the COMPARE WEIGHT LOSS PLANS at the top of the page.
Hi,im only 16 but i weight 75 kg and most of it due to my huge bum,thigh and belly fat. Please help me.
Sharon, please list everything that you ate yesterday and what you are planning to eat today. Do you exercise?
Thank you for responding so quickly. I will try some of your tips and be back with more questions. Thanks for the advice!
hi i m 5’8″ n weigh 55 kgs..i m naturally thin..but i have realised dat in past few months i have started gaining weight..my diet regime is not very healthy and neither m i in exercise..i have started gaining weight especially around my belly region..i want to lose it..please help…
Did you recently change some part of your diet? Are you sleeping well still? Start eating healthily and do some exercise and you should be able to quickly lose that belly fat.
Hi,my age is 20,5f 10 inch and weight is 71
i have belly fat, which i think at this age is worst..
my daily meal is lunch-(4 chapatis,mostly potato subji,daal n rice),dinner-(2 chapatis n subji )…
it has been over two months i m going yo gym with normal workout of 45 min n usually do 60 crunches..
still i dont find any reduction in my belly n weight though my arms and shoulder are much devloped…
plz let me know how do i reduce my belly in short span..
“lunch-(4 chapatis,mostly potato subji,daal n rice),dinner-(2 chapatis n subji )”
You are consuming a lot of energy in these meals. Stop the rice, reduce chapatis. Rely as little as possible on refined grains and sugars (all forms, natural etc.) as possible. Eat more fresh vegetables, salad items etc. Also reduce the fat in cooking.
What do you do during your 45 minute workout?
ok….in 45 minute i usually do 20 dips ,1 set of butterfly (chest) ,2 set bench press, 2 set-10 kg dumbbell for triceps (both hand),2-3 set 5 kg dumbbell arms, pull ups ,60 crunches and some exercise before n after work out ..that’s it n ya my main intention to join gym was to increase height therefor i lift minimum weight as they say that lifting heavy weight may stop your height !!
Looks like a good workout. You might want to do the pull ups earlier in the workout. Not sure if any of it will make you increase in height, although exercising and eating a healthy diet could promote growth in general.
To burn fat your cardio workouts have to be intensive.
Hello,
I have much fat in my stomach area but am pretty lean everywhere else. What should I do to target that area specifically?
Thanks!
Lilia, you have to work your whole body. Best way to “target” stomach fat is to work the whole body, do intensive interval workouts, bodyweight workouts and some weight training exercise. Plus, the most important factor – eat a healthy, low sugar, low GI, low refined carb, low processed food diet. The more raw fruits and vegetables the better.
Thank you,
To lose the stomach fat, would running 3 miles everyday along with intervals work? Today I ate cereal with much fruit for breakfast, salad with turkey and italian dressing and a peanut butter with jelly on whole wheat, and for dinner I’m going to have soup with chicken possibly. Would that work?
That sounds good. Stick to it for at least 2 weeks and see if you lose weight.
Okay thank you so much!
Hey! Im sixteen years old, a girl… im really tall for a girl, 6ft tall. I way 68kg, and have always had a good body – until this year. I was just wondering what weight I should be?… and how I should loose the gross fat from my stomach.
Thanks.
Hi I’m bob I am 16 and overweight but for some reason it is mostly in my stomach and compared to other normal weight people that I know I am faster and fitter (running wise) yet I do play sports. 3 times a week but rarely go the gym how do I lose the belly??
Hi Bob, you belly fat is caused by a poor diet. If you play sports 3 times a week that is enough exercise to keep you in good shape, provided you are eating a healthy diet.
Hey there,
I just turned 15 and I’m 5’3″. I weigh 54 kgs and I have been trying so so so hard to get rid of these last few pounds of belly fat. I’m very athletic and like to stay active but my diet is very on and off. Some days I go without eating anything and other days I stock my body full. My legs are muscly and I dont want to run anymore to lose body fat because of this reason, I dont want to lose fat anywhere else on my body except for on my belly! I understand that you cant ‘target’ a specific area but I like my curves and dont want to lose them. Please help me out , thanks in advance. -Bianca
Hey I’m Dan, 25, 172cm and approx 86kg. I recently had surgery as a result of overtraining and am looking for a review on my diet and fitness plan currently. At the moment I am six weeks out of surgery. My previous body form was relative.
At the moment my diet is:
Morning:
- Rolled Oats with banana
Lunch: either –
shredded chicken with brown rice and vege’s, or
wholemeal bread with tuna.
Dinner: either -
Steak,
Lamb,
Chicken or tuna
1 Poached egg, veges.
Small avacardo
Post Workout:
Protein shake (200mils water with i scoop)
Banana and maybe some almonds (6-7)
Late (ish) (Depending on the days intensity)
Cinamon, spoon of cottage cheese and some almonds or
a protein shake
Snacks (if peckish)
The cottage cheese thing as above or
Almonds or
Tuna
Apples
My current workout (due to still recovering) is:
Pre – breakfast:
30 – 45 mins swimming
Afternoon – evening
45 min gym session generally attacking the following
– pressups
– pullups
– biceps (dumbells)
– abs (swiss ball)
My normal routine pre and post surgery recovery is:
Mon:
Morning: PT session (up to 120 mins)
Arvo: 12 k run
Tue:
Morning: PT session (up to 120mins)
Arvo: 12 boot run
Wed:
Morning: PT session (up to 120 mins)
Arvo: 12 k pack walk
Thu:
Morning: PT session (up to 120 mins)
Arvo: circuit, 600m intervals with pullups, pressups in the break.
Fri:
Morning: PT session (up to 120mins)
Arvo: 12 k jog / nothing
I also surf a lot as well as play sports. I have heard that once a week you should have a cheat meal to keep your system on its toes, can you provide some advice around that.
Pre-op I was in pretty good shape (ish) but still had a random diet. Now my diet appears to be better, starting to regain definition etc but can you please comment your professional opinion regarding that. I understand my carb intake will have to increase as I look to regain my orginal routine. Still looking to drop back down to around 78-80 kg which I think is good for my height. I do carry a bit of muscle around my shoulders and arms which I wouldn’t midn keeping due to the nature of my job.
Can you please review and provide any further direction.
Thanks,
Dan
Hi Dan, I would say that your current plan looks good, certainly you have given it a lot of thought. What are your goals and what are your overtraining problems? There still seems to be a lot of training, but that may not be a problem if you are getting good rest too. Are you getting 8-9 hours sleep a day? That alone could make a big difference to your recovery. You may want to look at adding more carbohydrate to help keep your muscles well fuelled during your endurance training. Make sure they are nutritious sources to boost vitamin and mineral levels too.
Hi Bianca. Just taking control of your diet may be the solution you need. You say “Some days I go without eating anything and other days I stock my body full” – this does not help you burn fat, it helps your body store it. Get into the habit of eating 3 healthy meals per day, that are well balanced, free from junk food, takeaway, processed foods etc. No sodas, just drink water, tea and coffee.
If you are athletic use that to your advantage, workout more, do bodyweight exercises and core exercises if you do not want to train your legs any harder. You may find that you are still carrying some intramuscular fat in your legs making them look more muscular than they really are.
Hi! i have had a lot of belly fat ever since kindergarten. the rest of my body features are pretty thin though. i am chinese so my parents dont let me have junk food.for breakfast-a hard-boiled egg with water. lunch-at the school cafeteria but when they serve pizza, i take off the cheese, when there is a desert, i dont take it, etc. dinner-pretty healthy; white rice with whatever dish mom cooks. i run a mile each day for 5 days a week. for some reason, i’m still not losing any belly fat. i eat a carrot for snack and i am 11 years old. i weigh 88 pounds, so definately not overweight. i know i shouldn’t worry about weight at this age but im really scared that my stomach fat wont go away and that the fat will spread through my body when i’m older. please help me!!! i’ll do anything!!!
oh and i am 5ft 1″
Hi Cathy, you really should not worry. If you are not overweight and are eating a healthy diet then that is by far the most important thing right now. Take up a sport with school if you can, to become a fitter and healthier person. You will not develop more fat as you grow older if you remain healthy and active.
Just seen your height update Cathy. You may actually be slightly underweight. You should probably eat a little more and try to become more active. Speak to your PE instructor at school about the options available.
these are all the sports i do: basketball:since i was 5,swimming, figure skating, track and field
and thanks for telling me that i am not overweight :)
Track and field is great. I have friends that starting running 400/800m at your age and are still running now (25 years later) and in great shape and good health. Swimming is also an excellent way to get fit. Both will allow you to compete if you work hard at them. You should certainly speak to your PE teacher about doing more of these activities.
hie i am 15years old and weigh 65kg’s and want to know if i’m overweight,,i am 4ft3
Am 5ft3 am 24 and i weigh 61 kg,i jog everyday for the past two for atleast 2km, is dat enough to lose weight wat do i do
Hello. I am male, 6 foot, 76 kg and have a bmi of 21.2. I am generally happy with my weight, do press ups and sit ups everyday and play rugby most weeks.
What is the quickest way to lose weight around the stomach in 10 days for me. My diet is inconsistent, brilliant one day or atrocious the next. Cheers
Hi James. Best way for you would be to sort out the diet, be consistently good. You could do some more intensive exercise during the week, maybe some weight training will help you bulk up a little, which will be good for rugby.
Hi there. I’ve just been reading all these comments and your reply seems to help many people so I was wondering if you could help me. I’m a 22 year old female and I weigh around 54-57kgs (been a while since I jumped on the scales). I’m pretty happy with my body shape, it’s just the fat around my stomach. Summer is here and I want to look good in my bikini.
I’m about to start going to the gym, but I don’t know what to do there. I heard that I should go on a cross trainer. But for how long a day and what else should I do? I’m planning on going to the gym for an hour every morning as well.
My diet is pretty bad and I know I have to change it. I usually miss breakfast then snack throughout the day. I know I know it’s nowhere near good, so I’m planning on changing that too. No more bread, just a piece of toast in the morning etc.
Thanks :)
HI THERE, I JUST STARTED TO DO ZUMBA AND SO FAR IS WORKING. BUT I HAVE TROUBLE LOOSING MY BABY BELLY FAT, HOW CAN I LOOSE MY BABY FAT???? I DO ZUMBA 5 DAYS A WEEK SOMETIMES ON WEEKENDS TO, I ONLY EAT SPECIAL K CEREAL WITH FAT FREE MILK AND A SANDWHICH. I EAT THE SPECIAL K EVERY 2 HOURS AND MY LUNCH/DINNER IS A SANDWHICH WITH LIGHT MAYO,TURKEY HAM, TOMATOES, YELLOW CHEESE, LETTUCE, AND SPINACH.THIS IS WHAT I EAT EVERY DAY. SO EVEN THOUGH I DO ZUMBA LIKE 90 MIN I STILL CANT LOOSE THE BELLY FAT WHAT CAN I DO?????
I have been dieting and exercising regularly for around 6 months and have reduced my weight to 139lb from 165lb. But I still have fat around my belly and waist although my legs are now quite thin. I need to do something to lose this fat. My waist measurement is 32in and I am 5ft 8ins tall. How to target my belly fat without my legs becoming skin and bone is my question.
Hi,
I’ve been struggling to lose my belly fat so badly and yet nothing is really happening. i’ve purchased the hip hop ab video and also cutting back on my carbs and really trying to eat healthy. any advise to really speed this up or just get a more effective and rewarding result. Please let me know.
thanks
HI ,
I am 6 feet 2 and weigh 90 kgs , I have been exercising regularly. My diet is a sfollows: Breakfast: 2 Glasses of fat free milk and one chapati
Lunch : 4 Chapatis (wheat breads) bowl of cereals and green vegetables with a bowl of rice
Dinner 2 Chaptis and a bowl of cereals.
I am a vegetarian and looking to bring down my weight by 5 kgs which I am finding difficult. I have fat on my navel part and also on the love handles. I need to be skinny and lean. The following is my exercise routine:
MONDAY – SATURDAY: Running 5 kms in under 30 mins. One body part 3 exercises with 8-12 repetiitions.
What I a seeing is that my thigh muscles have goon down but the fat on the body is still the same.
Also I would suggest that you should mention a vegetarian diet in the 7 day programme. 8 exercises of each body part that you have mentioned would take around 2 hours to complete. Is that exercise paln that you have mentioned correct?
Hi Ashish, I will see what vegetarian options there are. I would suggest cutting back on all those chapatis and eating some vegetables ad fruits instead for starters though.
As for the workout, at most there are 5 exercises, you should not be taking 20 minutes to complete each exercise. They should take somewhere around 30-40 minutes, depending on the speed of lifting and rest between each set. If you like to lift slower that is fine, cut down the sets or do less, not a problem. So long as you are working hard for those 30-40 minutes you will burn fat and build muscle.
hi :) I was just reading some of the problems people are having here and while it seems like the issue of exercising is stressed alot, there is a missing piece; how to exercise. little things can make a huge difference and when exercising, the key is to do it fast; you’ll get the best results that way.
http://www.youtube.com/watch?v=F8f6x_aICXM
this is a video made by a trainer/nutritionist. his channel is focused on helping people lose weight and live the healthiest lives possible. thought it might help :)
Intensive is good, but trying to go as fast as possible all the time could lead to injury as well as meaning that you burn out too soon. Interval training has been tested by sports scientists (published in the Journal of Physiology) and shown to be the best way to get fit and lose weight – go fast, then slow down, recovery, fast again.
Hi! I’m 23 years old and 204 pounds. I’ve always been overweight but in the past three years it’s gotten out of control. I have a relatively meager income so I usually eat the food at my job [a coffe shop so lots of treats] I’ve stopped eating the donuts and cookies so now I’m pretty much onto one sandwich a day, water water water and sometimes a banana. If I make enough tips I usually blow it on something fast [boooo I know] I’m wondering if you can help me design very very affordable meals that are easy to make and require as little cooking as possible as I work all day and don’t cook/have time to cook. I also have low iron so anything with extra iron is a plus. A friend lent me her Jackie Warner fast fat burning something something something DVD and I’ll try it for a day and then in excruciating pain, I give up. Can you recommend some other type of at home DVD to help me burn fat quickly? I’m tired of people telling me ”they’re worried about me” Thanks!
Hi Maria. With regards to the DVD workout, if you had not done any exercise for a while it will hurt a lot after the first time. But muscles recover, and that is a sign that they are getting stronger. So do it again, and again. Within a few weeks, if you do the workout every 2-3 days, you will not be aching afterwards, or at least not in a painful way.
Diet – you seem to know what you are doing wrong. If you have no time to cook, just eat simple healthy meals. Tomato soup, or another vegetable soup, is nutritious and low calories. Do not have bread with it. Grab a ready made salad bag (about £1.50 in supermarkets) and eat with tinned tuna, hard boiled eggs, chicken or ham and cheese. Dress in olive oil, with some salt and pepper. Easy, fast and healthy – and still cheaper than most takeaways.
Each day try to make sure every meal is healthy. Avoid the cakes, biscuits. If you are hungry have an extra banana instead of a wheat/sugar based treat.
Hey…
I am only 14 but I need to lose some pounds. I’m about 5 feet 5″ and weigh 153 lbs. I know I am over weight and I have high cholesterol. My mom tells me to try to lose the weight but I really don’t have the time for it. I tried a diet a few years back but I barely ate anything and I felt so weak, so I stopped. I lost a lot of weight from it but I haven’t really done anything to keep the weight off. I do exercises in gym during school, but that doesn’t really help me. I want to know how to lose stomach, thigh, and arm fat and gain a six pack and some muscles. I want to be able to do it within a month or so. Maybe less. My diet consists of…
Breakfast: Usually nothing
Lunch: Mexican food, sandwiches, chicken nuggets, pizza, burgers, fat and greasy things
Dinner:we don’t really eat dinner together as a family so whenever someone is hungry, we just go into the fridge and get something to eat, usually not healthy
Can you please help me… in a fast, safe , easy, healthy way?
I also love to drink water, especially ice cold. I was wondering that if you drink ice cold water, do you lose 60 calories?
Hi J5. Lets break this down;
1. Water is great, but you do not lose weight from drinking cold water. But drink only water from now on, nothing else (unless you like black coffee and green tea).
2. You don’t have time to lose weight? Why do you think this? Everyone has time, learn to make time.
3. Going on a fad diet will not help you, as you proved. A diet should not leave you feeling hungry and not eating.
4. Diet is key, but by diet we mean everything you eat on a daily basis, for the rest of your life. Read this article on how to eat healthy.
5. You will not lose weight and get a 6 pack in a month. This goal is not possible and attempting to get a super fit body in a month will lead to failure and more low self esteem.
6. Eat 3 meals a day and make them all healthy. Eat breakfast – get up 20 minutes earlier and cook 2 eggs, have on a slice of brown bread toast.
7. Are there any healthy options for lunch at school?
8. Have you spoken to your mom about getting healthier food in the house? She tells you to lose weight, but does not cook a healthy dinner. Maybe you should suggest this?
9. Exercise. You have to start exercising, and learn to love it. Your trips to the school gym are not helping because of your diet. But once you sort your diet out you should start to see change. You need to do intensive exercise. The best exercise I have found for kids of your age is martial arts classes (I have done various kung-fu styles, kickboxing, jitsu and they all provide an excellent workout and are fun!)
10. As for the stomach, arm and thigh fat – this will all come off once you adjust your diet and start exercising properly. There are not tricks to lose fat from those area, other than working it off and eating a healthy diet.
So there are 10 tips / ideas / questions. Tackle each one. Remember the words – nothing taste as good as fit feels. Keep asking questions if you have any. Start exercising today, even if you just do a basic circuit training workout.
hi my name is shannon and I have big hips and would really like them to be resized. Also I have a flat tummy but I have a little fat bump at the bottom i am trying to start a job in becoming a model and really need tis gone before i do it
please help me.
Hi Shannon. All you can do is increase your workouts, running is very good for toning legs. Be careful if you cycle as this can build up more thigh muscle. Keep your diet very healthy, avoid empty carbs, eat nutritious fruits and vegetables.
Hi! i would like to know how much i should run, i am 11 years old. i do track and field and i’m just wondering how many miles to run each day to stay healthy
~thanks
Hi Cathy, have you asked your track and field coach? If there is a cross country team then that would be a good guide. 3-4 miles should be just fine, work up to it though. Do you have somewhere safe to run by yourself? Or will you be running with adults?
i usually go to the gym with my mom and dad because my whole family is basically very athletic. i usually go on the treadmill and run 2 miles then fastwalk 1 mile with weights. track and field season is over for me and now i’m goin skiing.
That sounds like a good healthy distance then. When did your parents start being more athletic? Did they run at your age?
hi. i’m 16 and i’ve always had a problem with my belly area but about 3 months ago i had extreme stress problems and gained about 10 pounds. Then a little under a month ago i got on the depo shot and i’ve been gaining weight from that too. i would estimate right now i weigh about 130 or 135. I’m a vegetarian and my diet is awful. i cant really head to the gym so whatever workouts have to be done with no equipment. oh and whatever the food is it has to be normal household items or thing from the cafeteria. Sorry to be a bother with all my conditions but thanks in advance anyways!
Hi Brianna. You need to start planning your meals well to ensure that you do not creep over your daily calorie limit with snacks. You only gain weight on the depo or with stress because you eat more, so being strict helps – mind over matter.
For workouts, there are many home workouts here. Most of the circuit training workouts can be done at home with no equipment. Exercises such as squats, lunges, jumping jacks, burpees, mountain climbers, squat thrusts, crunches, push ups, dips – all excellent fat burners, no equipment required.
Start by looking at your diet, i.e. everything that you eat. Look in your fridge and cupboard and ask yourself – is this healthy? do I need this?
Plan your meals, eat healthy, and ensure that there is nothing unhealthy to tempt you. You may need the support from parents/carers.
my dad was athletic when he was a kid and my mom not so much. my dad played all kinds of sports like me when he was young and our whole family has moderately fast metobolism. i am about 24 inches around my stomach…is that healthy?
~thanks~
Being active increases metabolism, and generally more active people are healthier. A 24 inch waist is neither healthy or unhealthy – it is not so much the size of the waist but the overall health of the body that is important. If you are eating a healthy and balanced diet and taking regular exercise, then you should not really be worrying about your waist, as you will be healthy. For an active 11 year old I suspect it is about normal though. But really you should not worry about that.
Did you dad run when he was your age? Because if he was running each day then that would be a good guide to go on.
Hi. I’m 13, about 5ft 4 and weigh 123 pounds. I really want to lose some weight so i can be 110 pounds. I want to lose the fat on my stomach and thighs. Also, are there any ways to make my hips smaller?
Normally i don’t eat breakfast. During Recess at school i’ll have a snack and a drink. For lunch it’s usually hot food from the canteen or a ham sandwich. I don’t exercise at all during the week.
What can i do to guarantee that i can lose 13 pounds in about a week or two ?
Thanks.
Hi Highschoolgirl, you are a good healthy weight at the moment, so that best option really is to start to exercise more. Consider taking up an after school activity, such as dance, sports, athletics or martial arts. This will get you fit and help manage any body fat. It is a much healthier way than trying to lose a little weight with a short term diet. As for the last question – there is no way anyone can lose 13 pounds in a week or two in a healthy way. You are a healthy weight already, so just improve your diet a little by having some fruit and yogurt for breakfast (very quick to prepare) and get active.
Just took a look at this routine. I’ve got a wedding in two weeks, and i fill out my suit more than i’d like, so i’m looking for all the help i can get. Two questions; first, would this plan help me get a bit… well, smaller? (I know i wouldn’t lose much weight in terms of pounds, i’m asking if it would help me trim some inches around my waist.) Secondly, would it be healthy for me to follow it for two weeks?
Thank you.
Hi Mike, it will help, and yes, you can keep doing it for as many weeks as you like really. You will only see results in a short time if you are very strict with your diet though.
Hi, i am 15 years old and i have stretch marks on my inner thighs, i am not particularly fat but have a lot of fat around my thighs and stomach.
my regime as it is now:
breakfast: toast or oaty cereal with skimmed milk
lunch: pasta or a baguette with chicken inside
dinner: whatever mu cooks (usuall healthy)
i excercise mainly on Tuesday Thursday Wednesday & Saturday by dancing for up to 5-9 hours.
i just cant lose the weight =/
is there any tips to help me, i wanna lose it quick xxx
Hi Charlotte. First, change your lunch. Change the pasta/bread for salad, so eat a chicken salad instead of sandwich or pasta meal. Breakfast is OK, make sure the toast is wholemeal and not white bread. Dinner – try to eat as healthy as possible. Avoid snacks and any drinks other than water, black coffee and tea.
Hi.. I am a 36 year old male who used to be in shape but let myself go over the last few years. I am going to start working out agian this week & have put together a great work out plan(5 days a week all from your website) my problem/question is about diet. I am currently overseas & the food options are limited. the other issue I don’t like fish, eggs, tuna, tomatoes.. can you suggest ideas I have access to fresh fruit, vegtables (raw & cooked) grill chicken. But i am sure that all the food cooked here is not cooked healthy or lean. My goal is to lose 20-30 LBS in the next 9 months & to be in better shape over all.
thanks
Hi Scott, really the only unhealthy way to prepare chicken and vegetables is to deep fry. Even stirfry is healthy, at least it is far healthier to have stir fried vegetables and chicken than it is to have a takeaway meal. Where are you based? What are your options?
I am in Kuwait. my options are usally breakfast oatmeal, fruit, ceral(i stay away from the greasy potatoes & meats pluss I don’t eat eggs) lunch grilled chicken, salad bar, a deli bar (chickensalad, lunchmeats etc..) dinner usally a meat (beef pork) rice, potaotes, again a salad bar. there is also a subway but it costs a lot more than to eat at the dining facility.. I am just trying to find a way to eat healthy & not eat the same all the time.
So long as you go easy on the white rice and breads you should be OK. Salad is always a good option so long as it is prepared and stored hygienically. Eggs are a great source of protein and nutrients, shame you don’t eat them. The key is really controlling portion size, eating a varied and balanced diet and controlling those urges to snack on junk food.
thanks… what about something like this?
breakfast oatmeal & a piece or two of fruit
lunch salad with a piece of grilled chicken (suggestion on dresssings?)
dinner beef & potatoes with a salad or salad with steak(again dressing)
two snacks (between meals) a potien shake & or fruit
also can you suggest a way to know the right potrtions? and how many calories I should try to maintain?
hi I am looking to lose a bit of fat off belly and thighs buti want to keep my breasts the same size, are there any particular exersises that can help me with this? I havea rubbish diet – cereal for breakfast, sandwich if anything for lunch and a small dinner, I dont regularly exercise however my bmi and wieght are fine. I lost two stone last year which I loved but also became flat chested which I disliked. I only lost this weight due to extreme stress. any help?
That is a tricky one Violet, and the honest answer is that it is not possible to spot reduce fat. Your genes decide where fat is accumulated most. However, if you work to become fit (as opposed to just thin) with exercise then you may start to appreciate your body more. 2 stone is a lot of weight to lose if you are at a healthy weight (according to BMI) now, so maybe you just lost too much weight before?
It’s my 3RD diet day and my Stomach is all flat now and can see the ABS lines.After completing this week diet then what should i do to maintain my physique and get ABS?
Anyways Thanks alot for this wonderful diet plan.
now im a teen and i have a med. sized stomach and i want to basically have a flat stomach. so what diet plan and exercises do i have to do to lose the fat? thanks for the help!
Start with the diet and fitness plan here on the article above. Also read all of Basics Of A Healthy Diet – What To Eat to learn how to eat healthily to help manage weight and stay fit. If you want to do more varied workouts check out the fitness and weight training articles.
Hi I am a 14 year old girl and I weigh around 150 pounds. I’m 5’8 and am somewhat proportional as you could say. At my highschool a lot of the foods available are fried and unhealthy. There’s a sandwich bar and a soup of the day as well. There is also an A La Carte with assorted fruit and carrot and celery sticks. I don’t like fruit other than apples and bananas. And I like carrot sticks but not celery. I have recently been refered to as fat and have thunder thighs and I really want to look better. This current semester I will be taking PE so I was wondering what all I could do to lose the most fat and total weight to help me feel alot better about my self.
Hi Cooks. Really you need to learn to enjoy the fruits and vegetables more. Soup, carrot sticks and sandwiches can all be healthy. The key is to control portion size and snacks in between meals though, as too much healthy food will still cause weight gain. Start by stopping all snacks in between meals and only drink water, tea or coffee – no juices, definitely no soda. Cut down on bread, pasta and rice too as you do not need so much staple food types in your diet. Most of all cut out all the junk food, and this rule applies to every day of the week.
Hi, Im 30 5’11 and 205lbs. Belly fat has always been my trouble (or flat tire stomach) my daily eating schedule is this:
Morning: Eggs (3) toast and fruit (oranges, grapefruit) Green Tea
Snack: (mid-morning) nuts (almonds, peanuts)
Lunch: Tuna and crackers Green Tea
Dinner: Chicken Breast veggies (green beans, carrots) and rice Milk
Also usually drink allot of water and Green Tea through the day.
I workout at night (work during day) 3 to 4 times a week. Alterating Weight lifting and Cardio each day (Thurs and Sun off)
Need to get back into shape to build confidence in myself again. PLZ HELP!!!!!!
Hi, I am 17 years old and I was wondering the best way to lose chest fat. I’ve been working a lot and losing weight, but there hasn’t been any slight results to the chest. What can I do?
Thanks
I drink (2) 20 oz sodas a day, one in the morning and one for lunch and I only drink diet coke. Does that still effect the diet if the sodas are diet?
hello, i am 14 years old, i weigh about 51.8 (weighed 2 days ago) and am 152 inches tall (small for my age) i don’t know if this is too heavy for my age and height but i feel extremely fat especially around my stomach area which is 31 inches, i don’t know what to do! i wear retainers at the moment so i can’t eat much at school, and i usually don’t eat breakfast, i have 1 chocolate bar for lunch/breakfast on weekdays and then lots of chicken, pasta and potato for dinner. i don’t exercise because im only 14 and i live in London so there isn’t anywhere to go, i can’t do things at school because i live a large distance away and don’t feel safe traveling home on my own. i live most vegetables but i only like purple grapes, no other fruit unfortunately. i don;t mind the rest of my body, only my stomach, anyone got any ideas? :)
Hi Justin, how long have you been following this routine? It looks pretty good really, a good balanced diet and plenty of exercise. Not sure if the rice milk is required though. Have you lost any weight since starting this program?
Hi Phil, you cannot spot reduce fat, so you need to focus on reducing total body fat percentage. This is done by raising your metabolic rate and reducing daily calories. So that means diet and exercise.
Some diet sodas are zero calories, some are not. Really if you want to lose weight it is better to stop all soft drinks and just have water.
Hi Sophie. I assume that you mean 152cm? (152 inches if over 12 foot tall!). If you are 51.8kg and 152cm then your BMI is 22.3 which falls within the healthy weight range.
Really you should start doing some exercise, 14 is certainly not too young, just ask any youth athlete of gymnast! You can do a lot of workouts at home, see our articles on home workouts under the fitness section for ideas. Or dance / fitness DVD’s are good too.
As for the diet, you should think about changing that daily chocolate bar for something healthier, such as a banana. Learn to like more fruits and vegetables, they are often an acquired taste, which means you need to try them a few times before you start to like. It is worth it though, as many fruits and vegetables actually taste really good.
Lost weight yes. But I’ve always been slender body shape (Tall and lean) but my biggest problem is my love handles and flat tire belly. Not sure if I need to start more cardio or what.
Hi, i am only 12 years old and i am obese and about 250 lbs and i wanna be a fashion designer when i grow up and i love clothes and i want to fit into the nicer clothes and make my appearance better. Do you think that this diet would work for me because i’m hopeless because my parents every time i get my weight checked out or go to the mall and try things on my mom is always on top of me about my weight and so i just wanna prove to her that i CAN lose weight. So will this diet work for me. I wanna lose about 20 lbs in a week do you think that’s possible. right now in skinny jeans i am a size 7, i wanna try and reach a size 5 ,maybe but in regular clothes like shirts im about a 14/16 or a 16/17 or something like that.
Make sure that your cardio is intensive, ideally HIIT. Shorter workouts to a higher intensity have been shown to help lose more fat.
Hi Joanna. You should really speak with a doctor. You cannot lose 20 pounds in a week. This diet will help, but really your should seek advice from your family doctor. Healthy eating and exercise is the key though.
hi i am 14 nearly 15 and i really don’t like my body. i am larger than any of my friends and anybody at school. do you think that 14 and a half stone is big and what is that classed at.
i do eat fruit and veg and dont eat alot of junk food i hardly eat junk at all. i donot like my body at all and i would like to loose weight quik cause i would love to ave a flat stomahc. please help me xx
I would like to give a diet and exercise program like this a try, however my main concern is with things like running. I had cancer in my left knee and they had to remove a lot of the muscle, I have very little feeling from the knee down as a result and it is fairly weak. I can do short light jogs but that is the extent before it becomes painful. I was wondering what you would recommend for my situation since I can’t do much that involves leg work.
Hi Carlton. Maybe it would be best to focus on weight training, with upper body workouts. For cardio swimming would probably be a good option. Can you perform squats? Maybe some circuit training exercises, such as squats and burpees would be possible? Otherwise swimming and upper body weight training, such as bench press, shoulder press, bent over row and curls. Calf raises would help build your lower legs and do not require any knee movement, although there may be stability issues?
Hi Sam, how tall are you? You need to probably start by making your diet healthier, which means ensuring that you are eating a well balanced diet as well as controlling portion size. It is possible to put on weight slowly over time by eating too many “healthy” foods. Bread, pasta and rice can lead to weight gain.
But start exercising now, you need to eat a healthy diet and exercise on a regular basis to lose weight. Getting fit through exercise will really help you to manage your weight in the future too. Are there any sports and fitness activities that interest you? Maybe it is time to take up a new hobby?
There is stability issues in my left leg, it will frequently buckle just from walking. Squats I can do to a certain point as I do not have full motion with my leg, the metal joint only bends to a certain point. Concentrating on upper body does sound like the most reasonable, I was just afraid without being able to perform a lot of cardio that it may hender losing weight. I would consider the swimming option, as I love to, however I’m afraid that it is pretty seasonal and I won’t always have access to a pool.
If you can do some squats then these could provide a good way to start to strength the legs also. Just make sure you only squat in a squat cage, or you could use a leg press machine. Is cycling an option? Most of the work is with the thighs and on a stationary bike stability will not be a problem.
I have not thought of it, it is worth a try. It is fairly hard to explain what they did but they had to actually remove the muscle on the top of my thigh and into the knee then stretch the muscles from the back of my knee toward the front to provide the muscle needed to move. So it still may provide some discomfort. I will be willing to give it a try though.
How long ago was this? Could you speak to the doctor involved for some advice on exercise?
I was diagnosed in 2005 and cleared in late 2006/early 2007. I may be able to but I’m not sure if the doctor is still at the hospital or not. However after the major operation they did describe it as a “walking leg” meaning that was pretty much all I was going to be able to comfortably do.
Do you have access to a treadmill? If you set a treadmill to max incline then walk, that provides a really good workout. You can use the handrails for support. Ideally it should have an emergency cut off with a wrist strap too. I used to walk for 45 minutes on max incline many years ago when I was getting fit for a trip to the Lake District for a friends stag do. Certainly worked up a good sweat and got fit.
At the moment I do not and I do not have the funds for a gym membership, but I have considered getting one as several of my friends go to a local gym.
Hey , I am 17 and i am trying to lose some belly fat.
I am 125 pounds and my weight is pretty good for my age but i have belly fat.
i gained this fat over the last 3 months. Its weird that i am gaining so much fat around my belly because i am a dancer and i dance a lot.
I barely eat food .. i always skipped breakfast because i feel sick when i eat in the morning.
can u give me some effective tips to lose belly fat and get a flat stomach ?
Thankyou and reply :)
Hi Febia. First you must keep a food diary for a week – write down everything. If you are dancing a lot and not eating, you should not be gaining any weight. The only explanation is that your diet does have too many high energy snacks. How tall are you? Your weight is not high at all really, so if you are an average height then you should be of “normal” weight.
How many hours a day do you dance? You must eat a fair amount to sustain yourself?
Hey . .
Well. i skip breakfast as i said. i eat lunch maybe around 1:30 pm and eat dinner around 8:00
i am 5’3. but yes i eat snacks sometimes, like once or twice when i am really hungry .
i dance 2 hours monday to friday and sometimes around 6 hours on weekends because i dance for competitions and stuff. I am pretty short for my age after-all.
Hi,
Is there any limit to how much black coffee or tea i can drink? Thanks
No limit really, at least not with respect to weight loss. Too much caffeine in general is not a good idea.
Hi Febia, I think that you then should keep a food diary for a week. If you are dancing 2 hours a day and not eating then you should not be overweight – the energy is coming from somewhere.
Hello my name is Richo and i live in Australia. im 26yo im around 180cm tall and i wegh around 100-105Kg.i work as a mechanic in my local garage and im trying to find a lifestyle so i can lose my “beer gut” and “man boobs” i would also like to build more upper body strength. i have been going to the gym 5 days a week now for around a month were i run 30min on a crooss trainer than do weights for around 30-40minutes. my questions are 1) what exercises would be best to remove fat from my stomach? 2)how important is breakfast really as i get up at 5am in the morning to go to the gym and i usually dont feel like eating until around 10am. im thinking about changing my diet to the following:- breakfast-nothing
10am-a small can of tuna. 12pm lunch-a bannana & some cheese and biscuits. dinner- usually chicken with rice with a bit of tomato sauce. does this sound ok or is there something else that i should change? sorry for such a long message but id really like some help to lose some weight.so realistically all i should have to do is eat less and workout more? thanks.
also my stomach is probulbly best described as fat rather than beer gut i usually only have 1 midstrenth beer a night. thanks
Ok. I dont know.
well i get comments from people that i am skinny
but to myself i dont think that way.
i do have bellyfat
and some people say it could be because i dont eat breakfast ?
Breakfast is a vital meal, especially for active individuals like yourself. With 2 hours of dance practice a day you should be eating 3 healthy meals and a couple of snacks (fruits are good). Start the day with some eggs to help with muscle recovery. Really you should not worry about your belly and just enjoy the dance. If you are eating healthy and being active then you are healthy.
Hello again.
Is coke zero or pepsi max bad? Can i still consume? Or are the chemicals in them bad enough?
Thanks
Andy, if you really want to lose weight I still think that water is the best option. It helps your digestive system to function well and it also vital for exercise. Although the no calorie sodas may not contain sugar they do still contain other ingredients. We cannot advise whether or not those chemicals are bad.
I’m a 22 year old, 170 lb, 6ft tall pescatarian/vegetarian. I am not over-weight, but I fear that I will become over-weight due to my eating habits. And although I have an athletic build, I am starting to see a slight stomach bulge. It might be because I’m not exercising as much any more. But please let me know if it’s my diet that is the culprit or if it at least plays a part in my slight stomach bulge. If not, then it might be that I am no longer exercising. *Precaution: My diet is a bit weird*
Breakfast:
1. Either Oatmeal or 2 Hard boiled eggs
2. Smoothie ( usually Spinach, Blueberries, Banana, Garlic clove, Met-Rx Protein powder and cup of water). On occasion I will sometimes substitute avocado, carrot, strawberries, apple, orange or milk with one of my usual ingredients from above.
3. Spirulina, multi-vitamin, and 3-4 cups of water
Lunch:
1. Baked Skinless Salmon or Tomato/Basil Veggie Burger or Neither
2. Beans (Kidney, Garbanzo, Pinto and/or Black beans) w/ lots of broccoli
3. Same smoothie as above
4. Vitamin B12 and 3-4 cups of water
Dinner (a.k.a snack, a.k.a. my idea of dessert before bed)
1. Yeast-free sourdough bread w/ organic butter or almond butter spread
2. Muesli & Yogurt
3. Acidophilus tablet and 2 cups water
Thanks :-)
Hey there! I am a female, 22 yrs old, 5’2″, and 160 lbs. All my fat is pretty much stored in my belly. I’ve dieted, I’ve exercised and nothing seems to work. When I was exercising I was power walking for 30minutes everyday. Sometimes I walked twice a day. As for my diet.. I have a yogurt everyday for breakfast, I usually skip lunch because I’m working but sometimes I’ll eat a salad, and for dinner its always chicken or some kind of meat with a vegetable, rice, or sometimes potato. I don’t really have time to exercise anymore because I am working full-time (40+ hours) and I go to school full time. What can I do to get rid of this belly fat?! Thanks!
Hi Michael, your diet looks pretty well balanced, so I would suggest that a slight stomach bulge is more to do with too many calories for your current activity levels. As far as the body is concerned excess energy is often converted to adipose tissue (fat) regardless of whether the food was healthy or not. Best suggestion is to start exercising, as exercise plays an important role in good health too. Better to be slim and fit than just slim.
Hi Lexie, diet and exercise really does work. If you eat fewer calories than you need you lose weight. Increase exercise intensity, do bodyweight workouts as well as power walking. If possibly to some weight training too. Look at portion size, and all snacks. Remember that drinks and snacks often provide people with anything up to 1000 calories a day, and this is often why people fail to lose weight. You can eat 3 healthy meals a day of just 400 calories each (1200 calories a day) but then add 600 calories with 2 large glasses of orange juice and you will not lose weight.
Also, the key to exercise is to work at it for a long time. The fitter you get, the harder you can work, which means you burn more calories when exercising and also your metabolism is raised (increased muscle mass).
I am a mother of a one year old. How can i lose weight and watch him? i mostly want to focus on my belly and would like the rest of my body toned up.
Hi Patience. You should start a healthy diet and exercise each evening after he has gone to bed.
Hi, this isn’t a question about losing weight but I thought you might be able to answer it.
I’ve always been very small, 5’3 105lbs, but also I had big curves at the same time for eing tiny. About 3 months ago some stuff happened and I got very depressed and couldnt eat any food for about 2 months, even if I treied to force myself I couldnt eat or I would feel sick and throw up. I could go 10 whole days with just eating a hand full of almonds and not want to look at food (not voluntarily) What happenened was I lost my behind area alot and I saw that doing the exercise on all fours and lifting your leg up in the back can make your butt muscles bigger and make your butt appear bigger so I have been doing those for about 5 days now. Can you please tell me if this works and will actually make it bigger?
Thanks alot!
Yes it will Europe.girl. The butt muscles are the gluteus maximus (see 2nd diagram), which are large and give shape. Squats are also a great way to burn fat while building muscle. It is healthy muscles provide a woman with shape and curves, not fat.
hello
im 22 and weight 120. I have gained about 30 pounds in 5 months this is due to a bad break up and quiting smoking. I also have acid relex which is not helping my case.
My diet consist of a tall starbucks coffee in the mornings nothing for lunch and if I do eat lunch its McDonalds or Burger King. When I get home from work I sit in front of the tv and munch on some junk food and go to sleep. I have a gym membership and pay 70 dollars a month but dont bother going. I was wondering how I can motivate myself to feel good again and start going to the gym. As well what can I eat to give me some enegery I feel tired and sleepy no matter how much I sleep.
please help!
thanks
Hi Shaira, sorry to hear about a hard break up.
Your problem is simple – you are eating too much. You skip breakfast, then when you eat you eat a lot. Then while watching tele you eat a lot. That starbucks coffee – I am guessing it is not a Vente Americano (I used to drink those every day when I worked in London). Black coffee has about 20 calories, Lattes and other very milky coffees can have 300 calories. That’s a meal in itself!
A takeaway meal can contain up to 2000 calories – enough calories for your whole day.
Emotional eating on the sofa while watching tele, can add up to a lot.
Here is what you do:
1. Start having breakfast – eat at least 2 eggs each morning. Just 1 slice of wholemeal (never ever white) bread/toast allowed.
2. Have a hearty soup for lunch, but no bread with it.
3. Make a salad in the evening with some tasty bites, cheese too. Snack on this. Still lots of calories (be careful) but better than binging on chips and other energy dense foods.
The gym? Use it! Do a class, any class, drag yourself there. Exercise makes you feel better, you will want to do it more once you get started.
Do any of your friends exercise? Get in contact, ask them if they want to workout with you. People that workout together have more fun and generally work harder.
All the junk food and lethargy is making you feel sluggish and tired. Healthy food, less food, regular meals, water instead of other drinks, and exercise, will help you sleep well at night.
The BBC decided to research weight loss and they shared their results in the program 10 Things You Need to Know About Losing Weight.
Read more: 10 Scientific Ways To Lose Weight
hi I’m 16 height-5’2 n weigh 141lbs. I’m a mother my baby is 9 months old n I’m always chasing him around I’m also always cleaning, I have gained 12 pounds n I love the shape of my butt and my legs and my breast are bigger but now I have a gut n I wanna get rid of it my boy friend is always eating fried foods n ivebeen resisting (thank god) I have been eating only fruits n im gonna do 30mins of cardio 5 times a day is this a good plan to lose my gut
30 minutes of cardio 5 times a day will be hard work, you may be better off doing one 45 minute cardio session and then some bodyweight exercises later in the day.
I started at 254lbs Mid Nov and am now 229lbs. 5’9″ 28 years old.
My diet: I eat a Banana for Break fast 6am, Snack on some tangerines at 9 am and at 1230. Eat a pack of Abacore Tuna (90 Cal) and crackers at 2pm, and eat what the Wife cooks for dinner at night. I stay below 1800 Cals a day.
My Exercise: Mon Wed Fri- Weight training for 30 min during lunch. Heavy lifts on Machine weights for safety. Run 3 miles in 27 min or under, each day after work.
Tues & Thurs- Elliptical for 30 min Very fast pace burn over 530 Cal every time within 30 min.
My Question: If I keep this up for the next 4 months, is it conceivable to be at 200lbs or under by the end of May? I am seeing results in my face arms and Legs, but no so much in my stomach.
You should be able to Ryan. If you can sustain just 2 pounds per week weight loss over the next 13 weeks you will lose 27 pounds, which will mean you meet your 200 pound target. You may actually lose more weight than this, especially if you keep pushing your fitness.
Hi, I’m getting married in 1 month but recently had an accident n that tore 3 ligaments in my right leg.. The problem is that I have been sitting in one place all day n it’s really taking a toll on my belly… It’s gotten huge… I can do crunches but that’s all.. Could you advise some diet or exercise routine I can do.. I really need to lose d belly fat as I am wearing a saree n it’ll leave my belly open..
Hi Saloni, you need to diet. Restrict calories to around 1200 a day, and make sure there is no bread, flour, wheat, cakes, cookies etc in that diet.
Ideally you will be eating fresh fruits and vegetables, lean meats, some dairy and fish. Drink only water, green tea or black coffee. But, do not exceed those 1200 calories. Protein for breakfast and vegetable soup for lunch will help you reduce hunger and lose weight.
Can you walk now? Start walking everyday, work up to 1 hour a day if you can.
Hey.
I am 168lbs, 5’6 and over my Bmi.
I have tried everything from vigourous excercising to different diets.
I really want to lose two stone, but i do not know how or where to start. Please help
Hi Jade. You really need to start dieting, and by that I mean to start a healthy diet and restrict calories. You do not need to “go on a diet” but to change your eating habits for life. The truth is that with a calorie restrictive diet and exercise is it impossible not to lose weight. The mistake most people make (you really are not alone) is that they underestimate how much they eat. The only way to really reduce calories is to be extremely strict about what you eat. Plan your eating for the day, or even the week, and then do not eat anything else. No snacks. Control portion size. Read this article – 10 Scientific Ways To Lose Weight – it will provide some tips to help you manage your eating and hopefully start losing weight. Also get exercising again. Regular exercise over a prolonged period is better then trying to start a vigorous exercise routine and then stopping after a few weeks.
Hi
I’m 14, weigh about 110.
I’m pretty sure I already have the ab muscles built up pretty well, it’s just the thin layer of fat on top.
I set my school record for crunches in 2 minutes the other week and everyone wants to see my abs.
That’s the problem, you can’t see them, even though they’re there.
I eat relatively healthy
Breakfast usually nothing
Lunch usually pasta with meat sauce
Dinner varies. Occasionally pizza, pasta, chicken, etc.
Oh, and I love fruit.
Got any tips to get that thin layer of fat gone?
Ryan, your best bet is more exercise generally. Less pizza may help too.
hi could you please explain the exercise regime for tuesday:
20 minutes intensive interval training. 30 second sprint followed by 90 second recovery. Ten 2 minute intervals with 10 sprints
What this means is, whether you are running, cycling, cross training or rowing, you:
30 seconds at maximum speed
90 seconds at recovery pace / slow pace
Total time = 120 seconds = 2 minutes. Do that 10 times in a row, so 20 minutes.
Some sports research has shown that this method of exercising burns more calories and gets you fitter than just going at a constant speed. If you have ever watched The Biggest Loser (or similar weight loss show) you will see that often in the gym sessions the contestants are made to sprint as fast as possible then slow for a bit (although with editing we mostly see the sprinting parts).
Hello. I am a 14 year old girl. I recently went from a rapid loss of weight to rapid gain. I am around 4ft 12in and about 9 months ago i weighed 90 pounds. I weighed 135 about 4 months ago. I now weigh 115. I am in a cheerleading group and I exercise 5 out of 7 days of the week. I am losing weight slowly and want to speed it up. I just want to know if this is a healthy, safe way to lose weight? Will this diet cause me to gain rapid weight after this one week or will it cause loss in muscle and water rather than fat? I just want to make sure this will not harm my progress so far.
Hi i’m 13 5’4 and 127 lbs, and my bellyfat really bothers me. I’m a tumbler/all-star cheerleader. i practice 2 hours monday, a one on one half hour tumbling lesson tuesday, a 3 hour practice wednesday, a one hour tumbling class thursday, i compete every other friday and saturday, and have practice 10-2 sunday. i condition too at every practice/lesson/class. I’m extremely muscley but i can’t seem to get rid of my bellyfat.
breakfast i eat an english muffin, or cereal with skim milk
lunch i eat a bagel w/creamcheese and chocolate milk
dinner i eat salad chicken mashedpotatoes/or pasta/ or something else
i usually have a snack when i get home from practice
What am i doing wrong?
This diet will not, or should not, result in loss of muscle. If you are exercising 5 times a week then you will probably need a few more calories. You could have additional snacks of cottage cheese, tinned fish, fruits and nuts.
Oh, your current weight puts you in the “normal” BMI range for your height (assuming you are 5 foot?). So fitness and a healthy diet should be all you need to develop a fitter and stronger body that is low in body fat.
Hi Amanda. The first problem could be too much refined carbs – the muffin, bagel, chocolate milk, pasta will all potentially lead to fat accumalation if your blood sugar levels are too high (excess sugar/glycogen is stored as glycerols in fatty tissue). So replace those with wholemeal version of change completely. More protein (eggs) for breakfast may be a good idea. The snack when you get home – what is it? That could be a problem too if it is not just a health, lean protein snack.
Hi, I am 19 year old female and I weigh around 133 pounds. Im 5″8. I have started to notice my tummy getting a bit chubby as well as my thighs. I am looking into dieting and cutting out all bread, pasta, junk foods etc. and cycling as much as I can, daily. Is this enough to help me loose a little bit of weight and keep me to the size 8-10 (and weigh at around 9 stone), Or do I need to do more exercise? Is cycling a good choice? Thanks for reading :)
This is a good approach. Cutting out the junk food and energy dense foods (bread) is a very good start, as it will mean you start to get more calories from fruits, vegetables and or healthy products. Cycling is a good way to exercise, especially if you mix up speed drills with higher resistance drills. If you have ever been to a Spinning class (or seen once) then you will know what I mean. They make cycling very intensive and a great workout.
Hey, I’m a collage athlete, in good shape, I’m 6 3 and am very broad, I have big shoulders, chest, thighs and bum. I weigh around 220 but would like to cut some. I’ve always had this little bit of belly fat which I can never lose. Advise would be great. Thank you
When you say “sets” what do you mean by that? How long should each session go for?
A set is one exercise performed several times (reps / repetitions). e.g. a set of squats is when you squat 20 times. The next exercise is another set, say a set of 20 push ups. Each individual exercise is often called a rep. All of them together is your workout / routine / session. A session has no set length, unless you are exercising so that each set is a specific time, with a specific rest period. As you get fitter and stronger you will want to make your sessions longer and/or more intensive.
Hi Domny, to cut you need to reduce calories, maintain protein for your muscles, and up the exercise a bit. Have you spoken to your coach at college about this, they can probably give some very good guidance.
hi i’m a petite 27 yr old who has a 1 year old baby by c section. i just wanna loose the belly fat that remained after the baby. i must admit i have no time for much exercise and after pregnancy i remained with some back problems, so hard exercises are hard to do. can u help me get rid of this tummy fast?
Hi Ria, you need to start dieting, following a healthy diet. Also walk every day if you can. Take the pushchair out if safe to do so and just walk for about an hour.
Hi, i need some help for dieting!.
im 16, weight 90kg, Heigh 5″11
im going to the army so i need to lose weight and get fitter.
my BMI wasnt right because i did alot of weight training and i am quite strong for my age, i bench 110kg is my max. I never ran before but last week i started running 3 mile every 2 days. with push up and sit ups in between. My mother bought me all these low carb things but i just do not understand :(!.
i would be very apprecheiative if you help me with making me a diet plan? or something.
Thanks, Martyn
Martyn, just eat a healthy, balanced diet. You need carbs if you are running and weight training, carbs are what fuels our muscles (well, our bodies convert carbs to glycogen). You need to reduce calories, eat a healthy diet, and exercise more. For army training work up to 5 miles running each day. Or alternate running days with marching days. Get a rucksack, fill it will clothes, and go for a long but brisk walk – good to start practising now.
Some military style running tips here. Also start to do more bodyweight exercises to build muscular endurance. You can work on your strength later, building fitness and muscular endurance will help you through basic training.
Some carbs are “bad”. Avoid white bread, white rice, soft cooked pasta, all cakes, cookies, soda drinks – all sugar. Eat a variety of vegetables and fruits, pulses (beans are good protein source too).
Hi,
I need some help to lose my last 7-8kg. Im 19 years, 5ft 7, currently weigh 68.5kg and have found the ideal weight for my height is around 60kg. I have previously lost 2 stone but have been constant at this weight for over around 6months!
I eat as healthy as i can, daily sample:
Breakfast – Oatmeal with blueberries
Snack – tomatoes and cucumber chunks
Lunch – green salad, chicken&salad wrap, or pasta
Snack – Fruit in jelly (once a week – chocolate/cereal bar (i no it is bad but difficult to cut out completely)
Dinner – Chicken/Lamb/Beef with veggies & pasta/sweet potato wedges
I go to this Jazzercise twice a week (which is 1 hour each) and in my lunch hour i walk where ever i can (5 times a week). I am thinking of starting jogging in early morning 3 – 4 times a week, is this a good idea? Or is there anything else i can do to help?
Hi Sophie.
Reduce or cut out the pasta – the oatmeal, salad, snack and veggies are giving you enough carbohydrate. This additional carbohydrate is most likely being quickly converted to fat.
The fruit in jelly snack should be replaced with just fruit. Also, do not eat too much fruit. You have fruit for breakfast, 2 fruit snacks, plus a salad then veggies in the evening. It does not matter how healthy those calories are, they all add up.
As for jogging, yes, that would be a good idea. Or bodyweight exercises at home.
hi. i’m 12 years old and about 9 stone, (dont know how much that is in pounds) im about 5ft 4, and i hate my body. recently i’ve been trying to loose weight off my stomach and legs, but i’ve been trying for about 2 months and if anything i think i’ve put on stomach fat.
this is my normal diet on school days:
breakfast, pineapple pot or some cucumber or some kellogs fibre flakes, or most days nothing at all.
lunch, recently a 86 cal pack of cheese puffs, normally nothing at all.
snacks; cup of tea, a little chocolate bar some days.
dinner, whatever my mum cooks, for instance tonight i had a homemade fat reduced chicken curry with rice, last night i had breaded chicken,a fried egg+sweetcorn.
and also recently about half an hour on the wii fit most days.
i’ve also been taking these bladderwack diet aid pills that no-one knows about.
i just need advice on my diet please:)
Megs, you really should speak to someone about this, either your mum, a school teacher (games teacher may be most helpful). According to your weight you are not at all overweight, you are a normal weight. Please stop taking those pills, you really should not be taking them, they may have side effects.
Do you do any sports in school? Maybe there is an after school club that you could do, again your games teacher or form teacher should be able to advise. Remember, you are not overweight. Being active will make you feel happier about yourself though.
As far as your diet is concerned, you should really have some breakfast each day, and a healthy lunch. Ideally no crisps or chocolate, instead healthy vegetables, fruits, lean meats (chicken and fish is best). Variety is good, junk food is bad. That is really the most important rule to follow.
I really liked this forum.eat break fast,lunch and dinner and even junk food how do i get slimmer in a short period of time
hi, well its become a really serious issue of mine that i feel i HAVE to loose weight, im 17 years old and am 9 stone. i hate it because no matter what i do i canrt loose weight! the only things i have been easting are bran flakes and special K, vegetables and fruit. so im affraid if i change my diet now, my body will just store extra fat and therefore i will put on more weight, i do exercise regually, im going on holiday soon and would love to have lost at least a stone, hopefully two and tone up more! please help me!
Just follow the rules above.
Sammie, you cannot lose weight by just eating carbohydrates. Your body needs proteins and fats too. What exercise are you doing? Eat less cereal and more proteins. Watch the portion sizes, fruits and vegetables make us fat too.
what should i eat then? its just so many people tell you different things, so id just like to know that if i am eating something it will make a difference. well i run alot, and im going to the gym now but again id like to know what are the best exercises to do.
This article explains what a balanced diet is. Follow those rules and you should be OK. It is not that “bran flakes and special K, vegetables and fruit” are bad, it is just that too much is not good.
General rule: have some protein with each meal, especially breakfast. This helps to manage blood sugar and regulate hunger, so you crave less food. Keep white foods / empty carbs / bread etc. to a minimum.
I want to loose weight by diet not by exercise what’s the solution?
Read this article on healthy eating in full and follow the link the shows how many calories you need for maintenance, then deduct 500 or 1000 from this. Stick to the diet and you should lose 1-2 pounds per week. Cheat on the diet, and lose nothing.
SCAM
Hi Enzo, what do you mean by that? This is a free workout and diet plan to help people lose weight. How can it be a scam?
I’ve been trying for so long too lose my muffintop its so unattractive, and no matter what i do it just wont go!! please help
Hi Emma, what have you tried so far? What is your average daily diet like?
calorie counting, low fat foods, fruits + vegetables , three meals a day and regular exercise
Hi Emma, how much do you weigh, how tall are you? How many calories a day were you eating? What sort of low fat foods? What sort of exercise?
Calorie counting is good, if your counting is accurate. Low fat food is not always helpful alone in weight loss. Bread is low fat, but fat loves bread!
hi, okay, im currently 9.5 stone and im 164cm, im sorry im not sure how much that is in foot. Just like trying to find foods that were nothing much then 2.0g of fat, because if not i worry about it after ive ate it, and last year even had a stage of baliema, it didnt do anything though. I had help before it got anywhere too serious. Im on wholemeal bread, but without my muffintop id have a flat stomache, so i really just want that gone :/
Well, your BMI is in the normal range (22.1). I would suggest that you increase activity, start doing more regular exercise, and include bodyweight exercises, some weight training and interval training. Also, do not worry about the fat in food so much, focus on healthy foods that provide high nutrition, i.e. a variety of fruits and vegetables. Eat more protein and less starchy foods too. Make sure you are getting a good, balanced diet.
what exercises would you say would be the best to do to target that part of the stomach?
ohh sorry, i didnt realise you could click on the links, thank you for your time and help
Full body workouts. No exercise “targets” the stomach. You exercise your body to increase metabolism, which burns more fat. Your genetics determine where the fat is stored and so all you can do is exercise your whole body to try to increase metabolism more.
Hi
I was 101 kilos last mid November. Now after been on a diet, exercise, and little drinking I am now 85.1 kilos. I have lost 16 kilos. My target weight is 74 kilos. My question is how can I lose my belly fat ! My diet is muesli for breakfast,lots of fruit through the day, lean chicken and vegetables for diner and lots of water. My daily intake of calories is about 1500, and I burn off 2000 calories daily on a treadmill walking at 6.1km ( incline of 8-14). What can help speed the weight loss process up now.
Hi Paul. Start doing some weight training. The more muscle you have, the greater your metabolism. So do exercises such as squat, deadlift, bench press, shoulder press, bent-over row, dips and pull ups / lat pull downs. These work the big muscle groups and help build muscle quickest.
Hi my name is laura im 25, 5″2 and 9 stone but I could do with some help. Im quite happy with my weight however I have a horrible pot belly it goes in and out but I do have a small waist. I’ve started to swim once/twice a week to see if that’ll help and reduce calories. Can you please tell me what im doing wrong and what I should eat for breakfast, lunch and dinner realistically. Also any stomach exercises that would help me. its getting me really down all I want is a flat stomach I see bigger people but even they have a flat belly :(
Hi
I am Heng ,Asian, weight is 60 kg , height is 168 cm and i have a bit belly fat. i do exercise everyday , running on the machine for 10 mins (speed 9 or 10) , doing sit up for 100 , and do some more with another tools . is it enough to lose my belly fat ??
about my daily meal;
Breakfast 9am : I usually have a bit rice+ fried egg+ fried pork
Lunch 12 pm :I usually have a bit rice + soup + vegetable.
snack 3 pm : i usually have yogurt , or fruit shake
dinner 9 pm : I usually have a bit rice + soup + vegetable .
How is my daily meal , am i eating the right food ?
i really need to lose my belly fat , and get some muscle … Please help !!
Thank you
Hi Laura, sounds like you have made the right choice recently, i.e. swimming and reducing calories. You should really cut back on all bread, cakes, pastries (flour based foods) and eat more vegetables and lean proteins instead (but keep daily calories under control). When people eat eggs for breakfast they feel full longer so tend not to snack mid morning. Likewise soup for lunch helps people stay full through to dinner time. Eat more salads and “lighter” meals. Protein from chicken and fish is good. Keep your diet varied, do not eat processed food or junk food.
Hi Heng. Your diet looks OK, although maybe more rice than you need. You say you want some muscle though, running for 10 minutes will not get you that. You need to start doing bodyweight exercises to build muscle, or better still, weight training.
thanku so much for quick reply and advice :) do you reckon if i do each of these activites once a week ill soon see a difference i.e swim, do a exercise dvd and use power plates. i read somewhere its takes your body 3-4 weeks to recognise the change? i wouldnt mind as long as the change came! do you think i should add weights into it or not needed?
A variety of exercises is good as it stimulates more muscles. There are really 3 reasons to exercise:
1. To burn extra calories while exercising.
2. To get fitter, so that you can exercise for longer / more intensively next time.
3. To build muscle that tones the body and boosts metabolism.
The 3-4 week idea is probably just highlighting that it can take that long to make a great enough fitness and muscle mass change to actually start making a difference to your daily calorie balance. Adding weight training really is a good idea too, as it speeds up muscle growth and helps burn more calories.
Hi my names chanel I’m 12 stone and only 5’3 I don’t eat junk food or drink juice any more but I don’t seem to be losing any weight. I go for a run everyday and my meals are small and I don’t snack but I don’t seem to be losing wieght on my arms belly and thighs and its causing lots of strech marks. I need some advice
What are you eating generally? How far do you run? How long is it since you changed your diet and started exercising?
ok thankyou thats a great help! You also said about eating eggs and cutting back on breads etc. im stuck on what to eat instead on bread say with eggs? would wholebread be ok? Is their a example of a diet plan I could go by?
Generally one slice of wholemeal toast is fine. Although you can have scrambled eggs and omelettes without bread.
How many hours should you exercise daily for this diet?
Ideally towards 1 hour in total, depends on the intensity of effort.
Hi, my name is shume ,I’m 36 years old and my weight 132lb,height 5ft.4 months back my weight was 154lb,I stopped taking carbohydrate ,no sugar ,no fat food.my problem is I’m not loosing anymore weight now.loosing rate is very slow 1 lb in two or three week.I walk on trademill for 1 hour everyday..no matter what diet I follow nothing is working.I think I did crash diet so any healthy diet is not working for me and I have lots of belly fat still to loose..so pls help me how can I loose more weight n my belly fat.
Likes the suggestion very much…2 questions…
1. egg should be with yolk or only egg whites for breakfast…..boiled or omlette
2. i play squash everyday for almost 45 mins with 15 mins breaks in total..should I still do cardio or only extension on streghth training is sufficient..
I m 89 with less or no activity at work…31 years 5’7″…Pls. sugest
Hi Shume. If you are eating a health, well balanced diet that is giving you fewer calories than you need each day, then your next step is to increase your exercise intensity if you can. Walk faster on the treadmill, jog a little, also do some bodyweight circuit training exercises.
Egg should be with yolk. The only reason to not eat the yolks is that they contain a lot of energy, most of the protein is in the egg white. So bodybuilders that are seriously cutting will avoid egg yolks, but this is often because they are eating 10-30 egg whites a day. If you are just having a few eggs, that is not a lot of extra energy, plus, egg yolk is very healthy, full of vitamins. Boiled or omelette, whichever you prefer.
If you play squash more than once a week just do some weight training sessions. If just once, do at least one more cardio workout plus 3 weight training sessions.
hello I am male 16 years old I weigh 180. I was 230 last year I lost a lotta weight, unfortunately it’s because I starved myself. Was a tough time so just wasn’t eating not on purpose so I have started dieting and exercising since November and I have seen myself tone up in some areas.
My diet wasn’t perfect so I made it better. My exercise was just cardio for 30 minutes on a machine so I made it to where I was doing a jog and combined with sprints 30 minutes and another hour doing tae-bo boxing and a couple cardio machines and another 30 minutes doing wieght training. My arms looking nice and my legs to chest as well.
Can’t complain but my stomach hasn’t changed at all. I used to do alot of crunches and sit ups but it just made my abs hard and pushed out my stomach so I stopped. I try and do small meals but I end up missing a meal or something.
I stay under 1000 calories a day, I actually pre set myself at 500 just to be safe of course mostly go over it but never over 1000. I rarely get over 800 so where is my mistake I have oatmeal, no butter, no brown sugar, only raisins and splenda for breakfast or kashi go lean so I know I’m getting my fiber, one to two fruits a day.
I should improve on vegetables I take in maybe 3 or 4 servings of vegetables a week. I stay away from trans fat or saturated fat, lots of boiled eggs. I have not had fried food or fast food in the last 2 months and even before then it was rare. My lunch is always a piece of fruit and a low carb, low calorie protien shake. Dinner is what I feel I need, sometimes I pick something high in protien like an boiled egg or something with vitamins.
So I feel like I’m doing all the right things but my stomach is not going away. I get my heart pumping and sweat like crazy whenever I exercise I do make it my daily routine please help I’ve been trying to get fit for military school so I don’t have to carry this stomach and go alot faster.
Hi Jordann, if you are limited your calorie in take, and it sounds like you are certainly doing that, then you just need to be patient and keep exercising. How often do you exercise? You say 30 min machine, 60 mins tae-bo plus 30 mins weight training – is that each day or once a week? You must be getting very fit if you are doing that several times a week, so as you get stronger and fitter you will naturally burn more fat. Just stick to your plan, carry on getting a balanced diet. It’s good to see you mention proteins and fiber, they are vital for getting lean and losing weight.
Pls. suggest if tuna sandwich in the afternoon is ok with the bread….also is banana as a fruit is ok since i have read some sites suggest to stop banana as it leads to weight gain…..
I m plannig to follow this regime
BF : 2 eggs + toast bread + Non Fat milk (1 glass)
Snack: Banana + Green Tea
Lunch : Tuna Sandwich + salad
Snack: Almonds + Pistachio + Green Tea
Dinner : Any soup + Salad + Fish
I would play 45 mins squash n weight trng beteen snack & dinner…..
Pls. suggest if any changes…
If the toast / bread is wholemeal that will be OK. As for bananas being fattening, all food is fattening if you eat too much. But limiting yourself to 3 slices of bread a day means you are getting about 300-360 calories from bread (wholemeal is about 100-120kcal per medium slice). Any more and you risk exceeding your daily calorie limit. One suggestion could be to have the soup at lunchtime as this will help curb your appetite better until dinner.
this diet is for one week….could it be continued till i reach desired weight….i m planning to start from tomorrow n would like to be on diet at least for month as my target is to reduce at least 6-7 kgs in a month….
Yes it can, although you should increase calories to around 1200 really after the first week. Continue to ensure that you are eating a well balanced healthy diet.
I wondering could you give me some tips on snacks to eat high protein, low carb snacks as i dont need da energy as im sitting at a desk studying 6hrs a day.
My diet is good an i gym everyday after i completed this one week belly reduction plan an it worked a treat.
Thanks D
Cottage cheese, tinned mackerel, chicken drumsticks, hard boiled eggs, tuna, protein shakes – all good protein sources, low carbs.
Hey, I am 18 years old and finishing up my senior year.
I am very excited about going to senior beach week and I want to feel comfortable in my bikini. However, I have the dreaded stomach fat, unflattering upper leg fat, and unsightly love handles. :(
I weigh 139lbs and am 5’8.5″ tall.
I recently exercise an hour a day. (However, this is abnormal to my schedule because I am used to getting 2.5 to 3.5 hours per day.)
My diet consist of nothing but dinner and not by choice. I am so busy in the mornings and during the day I simply don’t make time to stop and eat. I eat at approx. 5 or 6.
I hate hate hate eggs. So what can I do to lose weight, mostly stomach fat, as soon as possible?
Thanks!!
Sounds tricky Chelsey. You mention that you used to exercise for 2.5 to 3.5 hours a day, but only have dinner? This sounds very extreme. Maybe you should start having oats and some fruit for breakfast as this will give you some proteins and energy to help last you through the day, then you can exercise, then have a smaller dinner maybe.
You are not overweight though, so maybe the key is to change your exercise routines, do more intensive weight lifting and less long low intensity cardio routines. 3.5 hours is too much exercise to be doing really. Then you will tone the muscles and develop a more athletic shape.
As for not having time to stop and eat – make time. Pack a salad in a pot and eat that, it will only take a few minutes to eat a small salad at lunch time. Everyone should be able to make a little time to eat a healthy meal.
For dinner, I normally have a salad with texas toast crutons, bacon bits, shreaded cheese, and ranch dressing. Then either a hamburger, pizza, burrito, steak, etc. with some type of pasta, potatoe, toast or bread.
Can you help me modify to lose belly fat?
Thanks!:)
Thanks for the additional info. It seems that you are currently getting all of your calories in one go, so metabolism is low throughout the day, then spikes as you eat a big meal, then falls again.
OK, salad: stop the croutons and ranch dressing. Have olive oil for dressing instead. Hamburgers and pizzas, toast and bread – all empty carbs / junk food, all make us gain fat.
Eat lean meals, salads with olive oil, fish, lean meats, small amounts of wholemeal bread, fresh fruits and vegetables. Do not skip meals either. And control calories.
Thanks!
I will make these changes.
The reason for the extensive exercise is that I simply enjoy it. I take several classes and LOVE sports. Lol…but I agree that routine is too extreme.
Is there a specific set of exercises you suggest for quick loss of stomach fat?
It is not really too extreme if you enjoy it and are getting fitter and stronger from it. But if you are not, you could be over-training, getting over tired and over compensating by over-eating at dinner time.
There really are no specific exercise to lose stomach fat, quickly or slowly. It is just a matter to slowly reducing total body fat and increasing muscle mass. More muscle = increased metabolism = increased fat burning. Working the big muscles is important. Maybe reduce cardio if you can and do some complimentary strength training. Take the sport you enjoy the most and speak to your college sports coach about strength training for that sport. I am sure if you sound enthusiastic enough you will get some great advice.
I m a poor fellow and so I can’t afford egg or meat everyday… But I always have a less amount food. I also do exercise every morning. Can u give me some steps for exercise so that I can reduce my fatness within a week.
The weekly plan on this article is good. If you do not have access to weights swap with a circuit training workout.
But the key of course is to eat less. Have oats for breakfast, soup for lunch, small salad for dinner. You do need some protein though, maybe mixed bean salad would be a good idea? Eggs are pretty cheap these days though, where are you based?
Hi! Im 17 years old and at school, in the past month or so ive dropped about 5 lbs from my already petite-ish body so im now 5ft and 110lbs but ive lost no stomach fat whatsoever. i look ridiculous. for breakfast i have muesli with no-fat milk, for lunch i have a leafy salad with no carbs and maybe some chicken, for dinner i have chicken or salmon or meatballs with cabbage – no pasta. i dont snack, at all! and i drink only water and green tea. ive kept this up for 2 months so far with no change in my abdominal fat. for exercise i do an hour every day, situps, oblique crunches, sprints, calve raises you name it! im doing everything with no results! please help! ive got until the 18th of march. thanks :D
Oh! and i can feel rock hard muscle under my abdominal fat, i always have been able to i just cant seem to get at it!
Hi Emily, maybe you need to do more intensive forms of exercise, such as bodyweight training and some weight training. Sprints are good, how much of your time is spent doing these drills? If you get fit then you should start to tone up and balance out.
Hi MotleyHealth,
Number one thank you for the snack tips,
I highly recommend your site aswell,
Ok I followed the week plan and it worked perfectly to move the spare tire,I work out 5times a week with cardio on 3 days aswell.
My belly is flat but there is still that little bit of fat laying over it that I want to shift, im 5’7″ and 155lb’s, as I said before snacking can be hard to resit as I have a sweet tooth but im doing well at the minute just dont want to go backwards now that im studying again, so my questions are how to shift that last bit of belly fat aswell as continuing to build muscle and if im sitting allday like (6hrs) studying how much exercise will I have to do to keep a healthy balance??
Thank you in advance D
Just keep building muscle DD and eating a lean diet. The extra muscle will help raise BMR and burn the fat off, evenetually. Very hard work, all about willpower!
Hi, I’ve put weight across my waist and belly, I look like I’m six months pregnant. I’ve always worked out at the gym 6 days a week, on weekends I went for bike rides in the park, and walked every where. The only time I drove my car, would be to work. My eating habits where not bad,not all that great, I eat alot healthier now that i put all the weight on the middle. I’m finding it difficult to loose a little. It may be my age, I’m 77 years old, but still trying.
Thank you as always MotleyHealth,
Ill continue to keep going one last question,
should I be weigh training 5-6 days a week or will I burn out that way the only supplements I take is protein after training and amino liquids in the morning??
DD
That could be too much really, you need to give your muscles time to recover after each session.
Wow Motley Health, i just found your website today. I’m really impressed with how you take the time to respond to everyone. Im adding your website to my favorites.
Quick questions:
1. Im trying to gain some muscle and lose the gut. I’m 5’10 and 180 pounds. So it’s not terrible really. Still want to lose it though. Anyhow, from calorie count website it says my target calorie intake is 2200. Based on how i’m eating it says carbs are too low. Wouldn’t that be a good thing? Wouldn’t that force my body to burn fat being the preferred source of fuel (Being Carbs) is low in supply?
2. I walk for 20 to 45 minutes Monday to Friday during my lunch. Additionally i do a walk\run for an hour Wednesday night and Saturday afternoon. Also, on Monday, Tuesday, Thursday, Friday i do resistance training. Rest on Sunday. 3 weeks in and no real change on a scale yet. One trainer tells me im doing too much, another says if the weight isn’t moving i should be happy, and to use measures as an indicator, not the scale.
Just wondering what your thoughts are on it. Again, i’m really impressed with the time you devote to helping people. You’re a hero in my books…
I had my daughter 2 yrs ago this past November pre pregnancy weight 145 post weight 198 and I just kept going up from there until I hit 220 then I started diet and exercise combined with a diet supplement (oxyelite pro) and so far I have lost 37 lbs but I am struggling on the last 33 pounds to my goal and of all the weight I have lost it seems none of it came off my stomach so any advise you could give me would be greatly appreciated
i am 13 years old and weight 42 kg i am 162 cms i want to lose weight and belly fat can you give me some tips to how i can lose weight fast thnxs
Regarding diet, your main focus should be on getting enough protein to build muscle, which I assume you are to have been warned about a low carb consumption. We still need carbohydrates, but so long as you are eating a variety of low to medium GI carbs throughout the day (salads, fruit, vegetables, pulses) then you should be OK. If you were not getting enough carbs you would struggle to exercise as much as you do, so I suspect that you are getting enough. And yes, any excess carbohydrate is likely to be stored in fat cells once the muscles and liver are at full capacity.
Regarding the exercise, just stick to it. You may have built some new muscle already. With 2200 Calories a day you are only limiting calories by around 500 or 600 a day which should result in 1 pound a week weight loss. It is possible that you have replaced some fat. Early days really. The suggestion to take measurements is a good one, bodybuilders look at biometrics rather than weight.
Glad you like the site!
Hi Sara. Without knowing the details of your diet and exercise regime, all I can really suggest is that you continue, try to increase the intensity of exercise, add some resistance training to start toning and to increase your metabolism, and take a look at your diet to spot problem areas, such as snacks, high calorie drinks, and any other things you eat that may be giving you too many calories each day.
Hi Chloe, at 42 kg/162 cm (BMI=16) you are underweight. You should focus on eating a healthy diet and start doing regular exercise to get fit. Speak to your games/sports teacher at school for some advice.
Hi, I am 39 going on 40 this year. I pretty much have an active metabolism but am concerned that I will starve with this diet. What else can I do to curb my appetite? I am a full time working mother of two teens and a dietary menu is not on our list for dinner, how does one displince themselves? Obviously I am new to this! LOL :o)
hello motleyhealth..im joy im 20.is it ok i only eat once everyday?cause sometimes i gt tired in exercise.. pls..gve me some tips for that..thank you god bless..
Two tips for curbing hunger: eggs at breakfast and soup for lunch. If you snack, make sure it is healthy, low calorie and provides nutrition – some fruit / yogurt, cottage cheese etc. You should not starve on this diet, if you can maintain if for a few days and then have one day on, one day off, this should still help. Ultimately you have to reduce calories to lose weight, or consistently do a lot more exercise.
Hi Joy, you should eat at least 3 times a day. When you eat once a day you generally slow your metabolism down for a long period, so burn less calories. You also tend to overeat in your one meal, so consume more calories. And as you mention, you have less energy to exercise, so again, you burn less calories and find it harder to get fit.
hello but i want to get rid of my belly fat all my friends have flat tummys can you please help on how to lose weight on my belly and thats all
thanks alot
Chloe, do you exercise on a regular basis? If not take up a sport, cross country running, athletics or a martial art. Get active and get fit.
hi…i saw your diet plan….i want to loose weight from my waist n tummy…lot of fat on sides….but the problem is that your diet contains all non vegeterian food….and i am a vegeterian so can you please suggest accordingly?
We do not have a vegetarian diet plan at the moment, but should have one soon. If you subscribe to the updates you will get an alert when the vegetarian diet comes online.
hi. so im 14 years old, 125 pounds, and 5’6. im happy with my body except for my stomach. i do crunches and planks every other day, i play tennis 4 times a week, and i run cross country in the fall. for breakfast i have cereal, lunch is a PB&J sandwhich and an apple, and dinner is usually chicken or pasta.no matter what i do, the fat doesnt go away… what should i do differently?
Hi Sara, why not run all year round? Crunches and planks are not going to get you a flat stomach. Do a greater variety of bodyweight exercises.
Hi, I’m 16 and 5’2 somewhere around 106lbs at most and im a year round runner but ive been injured for this past season and I can now exercise again but altho I technically have not gained any weight I feel disgusting and carry weight in my lower abdomen and inner thighs. I deff need so help any advice? i was hoping to lose some weight and at the very least 7 inches on my waist by this time next month? any suggestions
Hello. I live in australia. I’m 14 and I’m am 177cm and 82 kg. I have a lot of fat on me. Especially my stomach and thighs. I have been like this for a couple of years now. People call me fat as well. I want to slim down and get fit. I am at boarding school and do a lot of exercise but it just won’t go. I have recently started going to the gym and am cycling a lot at the moment. I do a couple of weights but usally cycling. Does cycling help me? I am trying to diet but I get hungry. I started what you said at the top but its not working! Help me!!
Struggling, surely once you get back into running you will get into shape again? Have you started running yet? You are not overweight at all, so really just need to pick up the exercise a little and get toned again.
Hi Felix, you are doing the right thing by the sounds of it. Cycling is good and will get your fit and build stronger legs too. Give it more time, play sports and be careful with the diet – eat healthy, avoid the junk food. Eat soup when you can as this can help reduce hunger.
Hey! I am 16 years old and I am extremely active. I am a National level figure skater, and train 6 days a week for 2 hours on ice each day, and 1 hour at the gym. I find myself hungry ALL the time. I am trying to get lean long muscles, because my bulky muscles that I have gaind through out the years are making me a very slow rotator.. My coaches want me to lose a bit of weight, and I can’t get rid of the belly fit I have… You’d think with how much exercize I do, I’d have a six pack.. but all i have is a “2 pack” (top two ab muscles)and then it is fat below that. With being hungry all the time I crave things like crackers and granola bars… my weakness. Its so hard to avoid them, because my brother is a college student so they are always around the house… Please help. Ps. I am 16, 132 pounds, and about 5’5
Thank you so much!
Hi Morgan. Maybe you are hungry because your body is craving more protein to help rebuild muscle all the time. Eat more slow release carbohydrates such as oats, have soup for lunch, and get more protein from any sources you can – eggs, soy, supplements. This may help. You are certainly exercising enough by the sounds of things, so diet must be the solution.
Thanks! What kind of foods would you suggest when I get “snacky” ?
I’ve heard that cucumbers are good for that, because they are very low cal…
Cottage cheese is popular for the protein. It is important not to over snack – see this warning on snacking and weight loss.
thanks :) that article was helpful. I just find it so hard not to eat, because i’m always stressed. Guess I just need to make myself do it!
hi am 21 yo 5ft10″ 67 kg , i am happy with my body apart from my stomach and pecks. I do muay thai boxing 2 hours a week and go to the gym 3-4 hours and do cardio and weight lifting. For breakfast I have porridge, cereal or toast and jam, lunch I have a ham salad sandwich, fruit and a low fat yogurt or even soup and crisps, for dinner I have pastas, beef mince and potatoes veg, chicken and veg, omelets and now and then I have toast or cereals later on at night. I don’t eat much chocolate or biscuits at all mind you. I am tempted because I always feel HUNGRY, for my drinking I drink 4 cups of white tea or coffee with one sugar a day, the rest water or fruit juice. On a typical Saturday night I drink maybe from as little as 4 to 8 pints of beer. thank you !
Hi Ross, you have several options really.
1. Do an extra Muay Thai class each week if there is one available.
2. Lift more weight, build more muscle.
3. Stop the crisps, sugar in tea/coffee, reduce fruit juice, reduce beer (8 pints is a lot of Calories – about 1500 Calories)
4. Avoid the toast / cereals late at night, have some tinned fish or something else that is low GI.
You are lean already, so making a few small changes could be all that is required.
thanks for your help! i will see hw i get on .
hi I am really tryin to lose weight no one makes fun of me but I know they talk about me behind my back please help
I’ve tried everything
hey
i want to know, is it okay to eat rice?
thanx
You can eat a small amount of wholegrain rice, so long as you do not exceed your daily calorie limit. Do not eat any white rice.
Hi Motley! Ive noticed that you give advice to eat lean mean and protein. Is it ok if my diet consists of eggs, bacon, sausages, chicken, fish. A bit like the atkins diet??
Well, short term to lose weight, yes, although if you can mostly eat eggs, fish and chicken and not so much bacon and sausages then that would be better.
Hey, I’m 19. 5’11 and weigh 190lbs. I dont really have a meal plan I just eat whatever. I’m looking to get in shape. I have a muscular upper body but I got a big gut. I’ve tried losing my stomach fat before but it never worked. What should I do?
Hi Trent. First, sort out the diet. Not having a meal plan means that you are prone to eating too many calories and too much of the wrong foods. To lose your gut you have to reduce calories and eat a healthier diet that promotes muscle growth and fat loss. Start here: Basics Of A Healthy Diet
hey….i been joggin i seem like i lost weight but to other people it seems like i gained wieght..i have a flabby stomach but wat bothers me are my man boobs is there anything i could take that will help me reduce them…i heard i could take testosterone to help reduce them..since i.ve always had man boobs i think its like a hormone problem…what do u think?
If you think there is a hormonal problem then you have to see a doctor. Taking testosterone could make the problem worse. Remember, jogging is only light to moderate exercise, you need to do more intensive exercise and diet to lose weight.
Hello I’m a 40 yr old women, I’m 5’7 and I weight 195lbs. I carry my weight well. I also take synthroid and I’m finding it hard to lose weight. Is there anything you can suggest I can take to promote weight loss?
My menu lately has been:
Breakfast – English muffin and coffee
Snack – low fat crackers or carrots
Lunch – turkey patty brown rice green beans
Veggie straws/ apple/grapes
Dinner may be the same as lunch
I’m trying to loss 25 lbs by May
I suggest that first you change your breakfast, eat something wholegrain, or better still oats, and have some protein at breakfast too. Soup for lunch is good.
The best thing that you can take is regular exercise. Start walking everyday if you do not already, or increase any exercise that you do already. You should speak to your doctor before doing anything though. Hopefully they will give you the all clear to start exercising.
I am currently going on a new diet and I have a quick question. I know sugars are bad for you but are they really that bad if you consume a little each day and it doesn’t exceed the calories needed for weight loss?
sir I am 18 year old and weigh 85kg I do lots of excersise but the fats round my tummy never diminish. Sir pls help me as I have got 3 months to attend my brothers marraige and wanted to look awesome
If you have a little and do not exceed daily calories, then they are OK and part of a balanced diet.
hi Prince, have you tried the following the diet advice and workout plan in this article yet?
Hi.
I’m 15 years old, and weight 123 lb. and im 5,5 feet tall.
I’m very active, and i have been training with and without weights for 2 years now. But now i want to loss all fat on my stomach, and i saw this article.
I will try it out, but i have a question. After these workouts, will it exhaust me for the rest of the day after i did the programe?
Hi
Its my first time reading this site, it is so good. I congratulate you for replying all the mails that are sent to you.
I am 164cm tall, i weigh 61kg. I want to reduce my belly.I want to become at least 58 – .59kg I have read the diet i will start tomorrow.
One question, the diet for 7 days does not have any fruit. Are fruits not good for diet?can you suggest what fruit to take and what time (lunch or dinner).
Will be struggling but i will try. Will get back to you.Please answer me about fruits.
Your website is really good. I have email friends here in Africa to go through as they have been struggling to reduce weight.
Thank you
Emmayan.
Hi Villads, impossible to say. It really depends on how fit you are now, how intensively you exercise, how much rest you have had and what you diet is like. The easiest way to find out is to try it and see.
This diet is very restrictive on purpose. Fruit is very healthy, and should be part of a healthy, well balanced diet. However, if you want to lose weight quickly, then you need to reduce calories as much as possible, and cutting out fructose for a week is one way to do this. If a diet is low in protein you quickly start to lose muscle (catabolism breaks down protein in muscle to fuel other parts of the body). By reducing fructose (a form of sugar) you reduce the glucose in the blood and this can lead to a release of the hormone glucagon which triggers lipolysis (the breakdown of fatty tissues). The body does this because the brain needs sugar (glucose) to function, so uses the fat reserves.
Exercise with dieting speeds the process up as you burn off more of the excess glycogen in your muscles, and if you are getting enough protein you will build extra muscle tissue which will increase your BMR (metabolism) to further aid fat loss.
So, in short, eating a little fruit is OK, do not punish yourself too much to lose weight. At 61kg you are not overweight, so better to keep getting that fruit to help fuel your exercise. Focus on building muscle, not so much on losing weight.
Hi Motleyhealth,
I wrote a few weeks ago, my training has been going good so far, I want to build up my muscle mass but I know that to do this I need to eat more to keep building but I still have a little bit of fat covering my abs an I want to get rid of that but how can I continue to build and lose this fat??
Thank you,
DD
Tricky to be honest. Some people manage it. Generally bodybuilders will focus on building muscle (bulking) and then losing fat (cutting). You need proteins and calories to grow, but you need to limit them to lose fat.
Some people will train hard and take a lot of protein shakes, people like Gerard Butler that built up muscle and got a 6 pack for the movie 300, but he admitted to overtraining and that his regime was not really very healthy, and left him exhausted.
Remember also that most people you see with 6 packs are at the end of their cutting phases, fitness models included. It is hard to maintain them permanently. So maybe time to “cut”, restrictive dieting, still taking protein and work the abs more.
Ok so how do I go about “cutting” my diet and my body to get that look, or should I build first then cut??
I would def need advice on dieting for cutting and exercises as im not familiar with it?
Thank you,
DD
Hiya, my name is Erica and i really want to lose some fat off my belly. It seems to be more of the bottom part of stomach. I am 5ft 4 and weigh 8 stone 9 oz and a size 8-10. It is ever since i had a baby, so i think i need to tone up too. I have started doing a ministry of sound dvd but as i work etc i can only fit in about 20 mins of a morning inc warm up. The workout is high intensity cardio, if i continue to do this 3-4 times a week and follow the daily food guidlines, do you think i could loose some of the excess fat off my stomach in a week? But i think toning too would be an advantage but i don’t know any stomach toning exercise tips to get it a bit flatter whilst losing the fat. Any advice please? Many Thanks.
Oh, build first. Need muscles. Cutting is just a silly way to say eat very little to reduce fat, while maintaining muscle. Maybe an article will be written soon on that topic….. probably too much for the comments.
Hi Erica, for now keep doing the DVD and diet, do not worry about “stomach toning”. That will come as you get fitter and eat healthier.
hey
i’m a 16 year old girl who is not overweight would just like to lose some excess belly flab and i’m prepared to do this diet thing but i’m vegetarian so what would you suggest i eat instead of the meat/fish? thanks in advance
Tofu is a popular vegetarian protein.
I work nights, because of that i tend to sleep a lot, and am tired constantly, i do my best to get as much exercise as possible (ex. a half hour to work and a half hour walk home from work) I have a very active job, lifting boxes up to 60 pounds each and hauling heavy pallets up to 2000 pounds. im 5’3 and about 200 pounds and all my weight is centered in my stomach and my thighs. Do you think that this diet/exercise plan would work for me?
I will help you to lose some weight yes. Try it and see. If you are not getting enough energy just increase it a little. Good sleep, exercise and healthy eating all play a role in weight loss.
i am a student who don’t have time to exercise as i am doing my higher studies.can u plan a strict healthy diet for me.am obese,i weigh 94kg for 1m70cm;(
Hi Karish. Firstly, make time for exercise. Exercise aids memory and taking 30 minutes to do some exercise may actually help you with your studies. For diet advice read this article on a healthy diet. Eat healthy and reduce calories. It is very important if you are studying to maintain a well balanced diet, as without healthy fats and adequate sugar your brain will not function fully.
Hi, im a senior in high school. im not “big” but im not skinny or toned. i want to lose my stomach and eat healthier but i live with my grandmother and she buys the groceries and is very southern with her cooking (fried chicken, potatoes, etc.)but we dont have any healthy alternatives so i dont really have a choice i try to exercise but its hard to stay motivated. Do you have any suggestion?
Hi MotleyHealth, i’m a 49 year old woman 5’6″ and I weigh 112 lbs, ive had 5 children an I go to the gym 5 days a week. My diet is healthy except a slice of apple tart after dinner in the evening.
Im trying to lose a stuborn bit of fat that is on my lower belly and I just cant get rid of it, do you have any advice or help you could give me please.
Dal
Hi Dal. Do you have a slice of apple tart every day? This would be the first thing to change, treat yourself just once a week. Other than that, just reduce calories, cut out as much refined and processed food as possible and increase exercise if possible.
Hi Parker. There are always healthy alternatives. Baked chicken with boiled potatoes is a healthy alternative to fried chicken a potatoes. Reduce portion size, stop frying food and learn to prepare healthier meals. I assume that if you are a senior in high school you are 16-18 years old. If so, now is the time to learn to start taking some responsibility for your own diet, if you know that some parts of your family diet are not healthy (and anything that leads to you becoming overweight is not healthy) then now is the time to change that. Bring new and healthy ideas into the house.
About 3 times a week I have a slice, I exercise 5 times a week usually with a 30minute run an some light weights.
One thing you can start with then is to increase the weights for one session a week, so you do 1 heavier / more intensive weight training session then 4 lighter sessions. Do no weights the day following the heavy session though as you may need more recovery time.
I need help getting rid of this 2 or so inches of stomach fat. Im in the Military and work a lot. Im pretty active during the week because of my long work hours. I have access to a gym but am unsure of what type of exercises i need to be doing to get rid of my belly. The rest of my body is pretty tone. My diet or lack there of is where i need the most help. I don’t ever eat a work, however i usually eat as soon as i get off around 3am or so. Usually its something quick from McDonalds. Just like the type of exercises i should be doing im unsure of the foods i should be eating? Is my goal of a slight six pack or at least a flat stomach a realistic goal to achieve before beach season? Any help you can provide would be awesome! Thanks!
Hi Josh. The junk food has to go to start with. Is there a gym instructor at you gym? I am sure that they can give some good advice on working out. Key really is healthy diet, and not eating ready meals / processed junk food.
Im 5’5 or 5’6 and I weigh 135 and Im 16, and a female. Am I fat?
No. Your Body Mass Index (BMI) is 22.5. This means your weight is within the Normal range.
Do you exercise? If not, start exercising, take up a sport or hobby, and make some “food swaps”, i.e. swap junk food food healthy cooked food and chocolate snacks for fruits. Then you will be fit and healthy as well as at a good weight.
Hi, I am a mother of three Who is trying to tone up I don’t want to loose weight coz it makes my face look drained however I need to to get rid of my stomach but how?? I really would like to no step by step what to eat or not and how to excersize?
Hi Nilufer. Sounds like you need to eat a healthy diet and get regular exercise. Your face may looked drained when you lose weight if you are not fit and healthy. Start by reading this article on healthy eating. Then start a fitness plan. Read the various options on the home fitness workouts article and see if there is anything you fancy. Feel free to ask specific questions on those articles.
Ok, i am 14, about 5.4 and a half and weigh 145 pounds. My whole life i have been up and down skinny and overweight. I cardio work out about 3 to 4 times a week and i am pretty healthy but my belly thighs and arms are still very big. Thanks
Hannah, just eat a healthy diet and keep up with the exercise.
Im 20 and a sophomore in college. I have been exercising for about a month and my goal is to lose weight, but I dont see any difference in my stomach yet. I eat lighter meals. I do cheat maybe once or twice a week. So, should i just go on a real strict diet and only eat salads and meats and nothing else? Also, is it ok to eat snacks such as special K bars in between meals. Or should I just eat 3 meals a day and thats it?
Hi Artavia, whether you eat snacks or just stick to 3 meals a day does not make a massive difference, the key to losing weight is to maintain a daily calorie limit that allows you to lose weight. Have you been increasing the intensity of your exercise? This is important for weight loss, as the fitter you are the more calories you can burn in a workout and the more fat your burn while resting as a result of increased BMR. If weight has not dropped then you may need to reduce calories further.
A 20 year old female will on average require about 2100 calories a day to maintain weight if they do a little exercise, or 2350 calories a day if very active. To lose 1 pound a week you need to run a calorie deficit of about 500 calories a day. So, if you increase your workouts to be “very active” and eat 1850 calories a day, you should be able to lose a pound a week (or thereabouts). Go much over that each day and you will not lose weight.
hi im 17 about 5 7 and i weigh 140 i think i need to lose 10 lbs my mid section is a little bigger than i would like my diet usually consists of an egg and 2 slices of bread for breakfast a banana and chicken and rice with salad for dinner around 7 at night i was wondering if the late eating could be causing me to keep my belly fat i work out on fridays for an hour and mayb 30 mins two times for the rest of the week.
Hi Jessie. You are not overweight, so really you just need to make a few little changes. You could try increasing your exercise during the week first, and then reducing portion size slightly, maybe a little less rice (also replace white for wholegrain rice). Likewise, you could try 1 slice of wholemeal bread for breakfast with 2 eggs. You did not mention lunch or snacks – do you have any?
Here’s my situation. I’m a 25 year old female with a 1 and 3 year old. I’m 5’9 and weigh 155. I have been on a lean/low calorie diet for almost a month now. I’ve been run/walking 2-3 miles 5 days a week. working out daily (pilates, crunches, squats, etc..), and recently have started kickboxing. I’ve lost 15 lbs already. My goal is to weigh 140. I can already tell such a difference in the way my legs, shoulders, and upper part of my stomach looks. getting some good definition. The problem.. my “mommy pouch.” By no means is it enough to say that I’m “fat” but I’d love to have my belly flat like it was before I had my babies. Is this possible? Anything else I can add to what I’m already doing? I’ve never been more motivated to be healthy and to be in great shape! Thanks.
Hi Logan, just stick to what you are doing. You have already lost 15 pounds which is great work. Now that you are doing kickboxing this should help too. I used to do kickboxing at 5 Elements and the fighters there are all in fantastic shape. Work hard, play hard and eat healthy!
Hi, I am a 21 year old girl who’s 5’1” and weigh 176 pounds. My main weight is on my chest, stomach and thighs. I did the whole south beach diet last summer and lost 10 pounds the during the detox but after that I didn’t lose any weight. Right now I reallly want to just not be over weight and live a healthy life style. What kind of meal plan should I follow and what work outs should I do while I work out at 24hr fitness? I work over 40hrs and also go to school full time… and often I party in the weekends. Can you please help me find the best workout plan for the gym and meal plan to follow? I really would like to be able to wear a swim suite by the summer. Thanks!
I’m 31 year old female. I have always been skinny, but around my late 20s started gaining weight. I am now 145 and want to be back down to 115. I’m 5’1. I just started really trying to lose weight. I was eating a lot of sweets and carbs and in big portions. I also drank NOTHING but extremely sweet tea, and never excersized. For the past 2 weeks, I have cut out all carbs in foods, only eat meats and low carb veggies. And I’ve started drinking more water and have cut out a lot of the sugar from my tea. (That’s the only thing I can’t seem to give up). I have also started working out on my eliptical 4 days a week. I have started losing a little, my question is, is there anything else I should be doing and will I still be able to lose even though I’m still drinking tea. Like I said, I’ve added drinking more water and cut out a whole lot of the sugar, way more than half of what I was drinking. Thank you so much
Hi Lauren. Really it is best to avoid eating plans and just eat a healthy and balanced diet, that is providing fewer calories than your daily requirement. This is how we lose weight. Read this article on healthy eating, there is a link to a table that shows calories requirements. If you maintain high activity levels then you need around 2350 Calories a day, so if you can limit yourself to 1500 Calories a day then you will lose 1-2 pounds of fat per week.
As for exercise, for now the best plan is to just go along to the gym and try out as many activities as possible. It is important to find activities that you enjoy. I see from their website that 24 Hour Fitness have a variety of classes. So your local gym may have boot camp, dance, kickboxing, strength training classes, Zumba or something else. Try them all, you may be surprised at what you enjoy.
People that successfully lose weight maintain a healthy diet and do more exercise that others. So really try to get to the gym 4 times a week, and then as you get fitter start doing extra exercise at home, short 10-15 minute sessions of circuit training exercises can be done next to your bed before your shower in the morning / evening. Make this a habit and this will help you get fitter and lose weight too.
Hi Beverly, I think that for now you are on track. So long as you continue to lose weight and work on getting fitter, then you will be OK. If weight loss stops, then you need to look carefully at your diet again to see where you can cut a little more out, and also look to increase your exercise intensity. The more you exercise, the more you burn.
My name is Kelly and im 16, 130 and about 5’3”. I have belly fat that I would love to get rid of before summer. I am active, I do dance but I never see results. My eating habits aren’t the best, but I rarley have time to have a nice meal. any suggestions? Thanks (:
Hi Kelly. Firstly, you absolutely must start eating a healthy diet. Make time for a nice meal. Eat 3 healthy meals each day. This will provide you with more nutrients and vitamins as well as help to keep you full so you avoid snacking.
As for not seeing results with dance, how often do you dance? Do the dance classes include conditioning exercises (such as push ups, squats, burpees, jumping jacks, mountain climbers, i.e. circuit training exercises)? If not, then you must start doing these. Pro dancers work hard to stay in shape, they do not get such great bodies from just dance alone.
Making these 2 changes should result in some changes. Healthy diet, more exercise, better exercise.
hi my name is mile and im a high school teenage boy that wants to lose some weight and get cut on my muscles. If anyone can give me a diet plan or excersise guide so that i can follow instead of searching online please help me out.
I have a small amount of time in the morning to prepare meals to take with to work. I like having frozen meals stored in the freezer so I can prepare them in the microwave during the short times I have available (I’m often working alone so I don’t have the traditional lunch breaks). What is your opinion of frozen meals? I like the Kashi brand, they are usually under 300 calories, seem to have good ingredients, and satisfy my hunger.
Is this an okay thing to do at work 5 days a week if I am sticking to the diet/exercise routine the rest of the time? Or do you have other suggestions for meals that I can store at the workplace?
I’m 16 years old, I’m 5’2 and weigh like 120 lbs. I have a wedding I’m in and when I got fitted for the dress I was doing exercise so I didn’t really have any fat. I haven’t really done any exercised lately so I’ve gained weight. The wedding in in about a week and I’m scared the dress won’t fit, what can I do to lose weight in a week?
Also, I’m anemic, would that affect how much or what I eat, or how much exercise I should do?
Hi Mile, this is a good place for you to start: Basic Beginners Weight Training Workout. This will keep you busy for a long time, it is a volume training approach with 3 workouts per week that sees you increasing reps over a course of 5 weeks, then increasing weight lifted. Feel free to ask questions on that page once you have read the through workout. I can provide a spreadsheet template for this if you like.
As for diet, read our pages on healthy diet and also protein timing for muscle.
For now your diet should focus on real foods – nothing processed. Use fresh vegetables, eat a good variety too, plus pulses (pea and beans). Lots of healthy protein, such as eggs, chicken, turkey and fish.
I am not familiar with the Kashi brand. If the nutrition label looks OK, i.e. not too much sugar, salt or fat, then it should be OK. As for packed lunches, one simple option that provides a well balanced meal with no processed foods is to make up salads. Use a variety of salad leaves (rocket, baby spinach, watercress, lettuce etc) plus some other raw vegetables, add some chicken or tuna, drizzle in olive oil. Put it all in the salad box and give a few gentle shakes. The olive oil with cover the salad and provide enough protection to keep it fresh until lunch. Buy ready washed leaves and it is very quick to prepare in the morning. You could buy cooked chicken or cook in the evening then cut and leave in the fridge until you make the salad.
Hi Diana. A tricky situation, and a very common one. In one week the only way to lose weight is to do a lot of exercise and restrict calories. If you are anemic then ensure that you are eating some good iron sources. Do you take supplements for anemia? Ideally your doctor should be able to provide some advice on exercising with anemia. Of course, it is not too late to get the dress adjusted so that you look your best on the day.
Hi, Mile again, and this does not help me I want to lose weight because I am 5’7 and I weigh 155 and I would like to get skinnier and cut and I need a diet schedule that I can follow so that it tells me what to eat everyday if there is anything like that for free please help me out and I would like to know if there is ways to get cut but not buff thanks.
Hi Mile. Have you tried the diet plan in the article above?
Hello. I’m 18 years old, 5’2, and weigh about 125 pounds. I wouldn’t say I’m extremely out of shape, I just don’t have the fitness I had in high school when I played soccer and softball year round. I’m looking for examples of healthy meals to eat and effective excersises to tone all my muscles but mainly my stomach area. Ideally I’d like to lose about 10 pounds and regain the tone of all my muscles. Thanks.
Hi Holly. Read Basics Of A Healthy Diet and focus on eating low GI carbohydrates and lean protein sources such as fish and chicken.
For exercise, bodyweight exercises are a great way to tone up. Circuit training or intensive cross training workouts can help a lot.
Hello!
I really like how you have a weekly exercise plan and dieting chart! I totally admire this… Well anyway about myself.. I’m 22 yrs old, mom of two toddlers, 6’1, and I weigh 180pnds. The hardest thing for me is cravings. Food is now like a addiction. I still do work outs, but mostly its while juggling chores. I normally use the wii fit for working up, but my kids broke it. So my questions are.. what kind of foods can I eat to help control cravings.. what is filling, and tastes super gooood. :P Also when kind of work outs are fun, and maybe some I can do with my kids, since they are always trying to jump in.. :) thanks!
Hi April. Take a look at 10 Scientific Ways To Lose Weight. A few quick tips:
1. Eat more protein, especially for breakfast – eggs are good. This helps to manage hunger
2. Eat hearty soups at lunch time – fills the belly and holds off hunger for longer
3. Eat mostly low-medium GI vegetables and cut out all white bread, white rice and pasta – this helps control blood sugar which controls cravings.
4. Snack on: plain nuts, fruits, yogurt (not low fat, natural is best).
5. Drink only water, tea and coffee (but not Latte, Cappuccino etc as too much milk in those – and no sugar or sweeteners in your drinks).
Hi!
I’m 15yrs old and am struggling with weight mostly in my stomach and thigh area. I dance (ballet &contemporary) three days a week for about 1.5hrs each day. This is pretty much the only exercise I do. I can tell that am relatively toned in my legs and stomach yet I have fat covering it up. I have a terrible diet but I am extremely unmotivated and cannot get myself to stick to a solid plan due to stress and lack of energy/time. Help?
hello,
i need help badly with this.
i was 111kg last october when i decided to lose weight and went on fad dieting
now i am maybe 75- 77 – 80kg
the reason i dont know the exact weight is asit shows diffrent everytime
i want to be 75kg (ideal weight for my 180cm height)
but everytime i reach it and start eating normally
i reach UPTO 85kg IN 5 DAYS!!
but 1 week fad dieting and am back to 75 or 77 atleast (this happened like 7-8 times that i reached my goal and whithin 3-4 days reached 80 -85)
past week i followed 750 calorie per day diet
morning
200ml cow milk
1 apple
snack
1 high fiber digestive biscuits
1 sugar free wheat biscuit
5 almonds
lunch
2 whole wheat/grain bread with salad made with yogurt 100gm, 1 tomatoes and onions.
pre workout and post work out
100 – 100ml cow milk
dinner
2 egg whites with 2 whole grain bread
200ml buttermilk
and before sleep
50ml cow milk
the problem with me is i cant think anything else then fad diet to lose weight
this is the first time i followed a plan of 750-1000 calorie diet
and also i do gym for 1hr 30min (of which cardio 40min) for 6 days
and lose 300 calories daily by walking
now i want to know what amount of calorie should i take daily to slowly lose or maintain my current weight of 77kg
i drink 6liter water daily
what foods to eat/replace?
skim milk is expensive so i drink cow milk
and since am a student who leave alone
instead of cooking i like ready meals like noodles(400 calorie 100gm) and all those stuff
i want to eat more as i feel dizzy and weakness but am afraid to gain weight back
calculators says i should eat 2000 calorie daily and spend 500 calorie per day
Hi Mega, sounds like you need to work on your diet. 4.5 hours of dance each week should be enough to keep you in good shape, and if you are toned then you must be reasonable fit and have a good fast metabolism. So, the question is, what are you eating? You mention that you have a terrible diet – this is very likely to be the problem. Time for change. Read our article on healthy eating and look at ways to change the way you eat. You may have to change your attitudes to many types of food that you have become accustomed to (i.e. stop eating them completely) and eat new types of food, as well as to reduce total calories.
Hi Rahil, I really am not sure how you manage to put on weight if you are eating less than your daily needs (this is actually impossible to do). So you must be consuming more than you are recording (this is a very very common thing to do, do not worry). If you are exercising for 90 minutes a day and only eating 750 Calories you will not put on weight. If anything you need to eat more. What type of exercises are you doing? As for the pot noodles – stop these and replace with fresh fruits, vegetables and lean protein sources (chicken, eggs, fish).
Hello.I’m 15. I started your 1 week workout today because I need to lose weight before march break ends. So I have exactly 7 days. I weigh 180lbs and I’m 5’4 so I weigh way over what I should. I need to get fit for soccer or they will cut me from the team. I don’t eat very much but I also don’t move very much accept for soccer. I don’t eat breakfast and I usually have a juice box or a soda for lunch and then I have dinner which is usually meat or pasta (or both). I find if I eat a small breakfast I just want to eat more and since it’s my first day and I only have this week I don’t want to screw this up. Do you have any advice so that I don’t eat more then I should and to keep me motivated this week?
Every time you feel like eating something that is not in the diet, ask yourself “do I really want this pleasure from eating now, or do I want to play on the soccer team?”.
Also, to stay on the team you need to impress, so go running every day to improve your fitness. Do interval runs too. In fact, we have an article on soccer fitness drills.
thank you :)
acctully what i was saying
when i am fad dieting i lose weight fast and reach upto 75kg thats my goal weight
so when i quit dieting and start enjoing meals as a normal man does then i find that within few days i gain 4-5kg instantly
that makes me sad and again i start fad dieting
again i reach 75 in weeks and when i start eating normaly again i gain weight
this chain is going on
it makes me think weather i will be able to eat normaly again?
i think the mistake is that i am switching instantly from fad to normal diet
that makes me gain weight fast
so i am now slowly increasing my calorie intake
that will be increase of 500 calorie per week
but i dont know how much is my bmr or my daily required calorie intake
am now following a diffrent and new diet plan that i wrote in above comment
just want to ask is it safe and better or should i replace something?
and i get hungry many times so what should i eat that time? is diet coke/pepsi okay?
and i do weight training and cardio such as cycling. treadmill. cross trainer. rowing each for 10min that makes 40 min plus weight training for 30 to 45 min
this is daily routine for 6 days
plus am always walking
my pedometer says i walk 4000+ steps daily
i need more energy as i get exhausted and dizzy during the day
and this diet is not giving me sufficient energy but if i think of increasing food intake i am afraid that i may end up eating more calories then required daily and gain weight
i also wanted to ask
as i do gym between lunch and dinner so if i am to eat a big protein meal then when should it be?
before gym i.e lunch or
after gym i.e dinner?
and am really sorry coz i know am confusing you but i cant help it :(
The problem is that what you think is a “normal diet” is not. Your normal diet is providing you with too much energy, this is why you gain weight. You need to find a balance between your fad dieting and your normal diet where you do not gain or lose weight. Exercise and healthy eating is vital in managing your weight. Protein is best consumed with each meal to help reduce hunger, ideally with one of those meals being within the hour of finishing your weight training.
I am also trying to lose weight. I currently eat either ceral with 2% milk or a bagle with cream cheese for breakfast. I drink about 2 cups of coffee with cream and sugar in the morning. Lunch i have a protein drink and sometimes a piece of fruit. For dinner it depends, but some dinner items include, chicken, pasta, pork chops, hambergers. I dont’ care for vegs very much so I take a natural supplment for them called Garden 7. I power walk/run about a mile 3 to 4 times a week. What else should i be doing? Is my protein drink really good for me? It contains 18g of sugar, 10g of protein, and 5g fiber. Thanks for you input.
Mary
Hi Mary, really you need to stop the bagels, cream and sugar in the mornings. Ideally you should eat a variety of low GI vegetables – learn to like them by eating them. Vegetables are an acquired taste for some, and it is not normal to eat no vegetables. If you make the burgers yourself then they can be healthy, but many fast food burgers are high in calories, and the white bread is a big no no. If you can increase your exercise you should, power walking running a mile 4 times a week means that you are only doing about 60 minutes of exercise each week, you need more. If you can walk for 30 minutes every day, 7 days a week, you will soon see a greater benefit.
Hi again, I found my first day pretty easy until now. I exercised and ate what you recommended and tried to move around during the day but it’s kinda late and I’m running out of distractions to keep me from eating. Yes I can say that I want to be on the soccer team but it doesn’t make my hunger any less bothersome. Any advice?
Self control. Will power! Simply do not eat. Really, it is simple. Overcome your natural instinct to eat. In a few days you will feel less hungry.
Another option is do something to occupy yourself. Go for a walk, read a book, watch a film, surf the net. Just be strong, you can do it!
thank-you :)
Hi, I am 36 year old and I weigh 226lbs and I go to gym 3 times per week doing only cardio.The only problem is that i have to loose 10-15 kg. I’m drinking alot of water but I don’t have breakfast in the morning. I need help please
Hi Jesmond, start by follow this fitness and diet plan. Work yourself hard and be totally honest and strict with your diet – no cheating at all, at least for the first 14 days.
Hi im 15 years old and i weigh about 93 pounds. i am just about 5 feet tall. i want to be around 90 pounds and also lose the small bit of weight that i have and quickly. Should i follow this plan?
Hi Kristina. According to your BMI you are underweight. The best thing you can do is start exercising, but increase the amount of food that you eat. So follow the fitness plan, but not the diet plan.
Just gave birth 8 months ago, through an operation. I was doing modeling as part time job, and would love to get back to shape and also if possible, if I can get rid of the operation mark on my belly. I had 28mtrs as the waist, but now its 40?!
Hi Aimar, really you need a longer and more robust plan that this. Take a look at these weight loss plans, the 31 Day Fat Loss Cure is a good eBook, but you have to be prepared to do the work. There is also a fitness plan developed by Jennifer Nicole Lee, a fitness model, called the Fitness Model Program. This may suit your needs too.
Im going on holiday in May and i need to loose my belly before i go otherwise i will not be comfy in my bikini. i used to be so skinny and i have skinny legs and arms, just around my stomache i have fat. i get so paranoid and uncomfortable about it, what can i do to loose wight in 10 weeks ??
Hi Giorgia. Firstly, well done for coming here 10 weeks before your holiday – many people decide to get in shape a couple of weeks before when it is usually too late to do anything. Really you just need to follow a healthy eating plan and exercise on a regular basis. Are you doing any exercise at the moment? Or have you done some that you enjoyed in the past? And what is your diet like at the moment?
I just had a miscarriage and would like to lose the baby weight in my hips and stomach fast because I don’t fit into any of my clothes (maternity [size 7-10] or regular [size 0-3]). If I do this plan for longer than a week would it burn more fat faster?
So long as you are following this plan you should be burning more energy than you are consuming, so will burn fat.
Hey, hi I’m a 19 going on 20 year old guy, I’ve been working out for the past six months, and I’ve seen the results, bigger and stronger muscles, my routines include cardio and weight lifting. The only problem is that I can’t get rid of my belly fat, I haven’t tried any diets, but I do eat healthier, but sometimes I eat too much, to the point of being extremely full. I need some advice from you guys, what should I do? I was thinking about going on this exercise routine and diet, but I don’t know if it is too extreme for my age. Hope you can help me.
Hi George. “but sometimes I eat too much, to the point of being extremely full”. This is the problem. Change that and you may just get the results you want. Eat smaller portions, never allow yourself to become extremely full.
Hi MotleyHealth, I am a 20 year old woman, who is trying to lose belly fat as well as lose weight. I have not exercised in a long time, and I know i eat all the wrong things (pasta, breads, etc.) I recently went to the doctors and was told I weigh 239 pounds. I stand 5ft 9 inches and I know i weigh too much. I would like to drop pounds before June 16th, the day of my family reunion in Georgia. What can I do?
There is only one effective way and that is to change your diet (eat healthy, low GI foods, stop all junk, all snacks etc.) And start exercising. Exercise everyday, make it a part of your life. Look in the fitness and diet sections here for more information.
Is there a specific amount of time i should spend in the gym a day? And thank you for answering my question
Not really La Nell. Some studies have shown that generally people that exercise for longer sustain more weight loss over the long term. Intensity of exercise is obviously important, 1 hour walking will not be as good as 30 minutes circuit training. Develop a routine that fits in with your weekly schedule, make sure you are exercising at least 3 times a week, ideally more, and stick to it.
Hi
I’m a cross country runner and normally run two to three miles a day during off season and during seasons I run five to six to seven with tones of speed workouts and hill workouts I used to weigh 200 pounds max in the eighth grade and dropped to 130 in like a year max I did workouts and ran I love to work out and normally do everyday I eat normal size breakfast small lunches and big to normal dinners is this healthy if I want to maintain a healthy weight and stay toned
hi motley health, i used to be fit 2 years ago until i stopped playing sports and running, and right now i have a a small belly and man boobs, i’m only 19 this year, i wish to get advice regarding on how to gain back a lean body, as you can see im asian so most of my meals consist of rice. any suggestions?
Hi Bri, sounds good. If you are eating well and maintaining a healthy weight, then sounds like you are living a good healthy lifestyle, well done!
Hi Tingeran. Best advice I can give you is to start running again. You should still have some good muscle memory so this could be the best exercise to do, as you will quickly fall back into it and start getting fitter and losing weight. Regarding rice, just eat less of it, more vegetables.
hi,
i started my routine workout 2 months ago. and i am 15 years old now. i was 77 when i started now i am 76. i feel tht my weight is not decreasing. please help me . i do a 2 day routine plan.
Did you change your diet at all Amil?
Hi i gained 30 pounds in 6 months .. it is a lot!it has never happened to me before! I used to not eat dinnr and just eat whatever once a day and I weighted 120 pounds now I weight 151 pounds!! horrible! since I moved i have desserts and I recognize I do eat a lot! even when I am not hungry. I run though but I guess that doesn’t help. I don;t have time to do a 2 session daily workout so I workout 4 – 5 times a week. I am trying to not eat desserts at all just fruit (which i love so it’s not a problem) but can you tell me what else can i do? I want my body back! I want to loose 30 ponds in 3 months do you think 10 pounds a month is possible? what do i do?
Hi Monica. Amazing isn’t it, how quickly overeating results in weight gain. Diet really is everything. Yes, you can lose 10 pounds a month, if you work really hard. You need to go back to your previous diet to start with, then cut a little bit more (your previous diet allowed you to maintain a weight of 120 pounds, now you need to lose weight until you get back to the weight, so have to eat less).
The more exercise you can do the quicker you will lose weight. Aim to get fitter. Try to add another session, even if it is just 15 minutes of squats, push ups, jumping jacks, crunches and back extensions before bed. It will help. Or get a kettlebell and swing it 100 times before bed.
You must stop all those naughty desserts though, and be really careful with what you eat.
Hi I am in need to loose my stomach fat. I am of only 16yrs.
I want to be slim trim like other girls in my age as fast as I can to lose my stomach fat.
plz help meeeeeeee!
Hi Yogita. Have you done anything yet to change your body? Improved your diet or started exercise?
Hi. I am a 32yr old woman. I am 5’2″ and a medium bone frame. I have huge amounts of muscle in my legs, arms and back. I loaded aircraft for years and now I run a farm here at the home. I am very active. I started working out and cut out most of my carbs and all of my sugar. I have started yoga, a tiny bit of strength training and a ton of cardio. No crash diet or feeling hungry at all. Meats and veggies pretty much make up my diet now. Sometimes yogurt and fruit. Yes, I am getting very tired of the food part. But in one month and a week I have lost 17lbs. Very very happy about it. I have lost two pants sizes and gained a ton more energy. I have an odd question. How can I trim down but not gain anymore muscle? I just want to get rid of the layer of fat in my mid section and a tiny bit on the inside of my thighs. Those are the only two parts that bother me. I am happy with everthing else. I just DO NOT want any more muscle. Is this even an attainable goal? Thanks a bunch!
Hi Jenn. Muscle needs two things really – protein and anaerobic exercise. Fat loss requires one thing – to burn more energy than you take in.
So, to lose fat and not gain muscle, do more cardio exercise, less strength training, eat more fruits and vegetables, and less meat. Do not eliminate meat, just cut back a little so that you are not feeding the muscle so much. The extra cardio should take care of the fat. If you feel that you are losing muscle, then you will need to increase protein and / or add some weight training back. This should not be a problem in the shorter term though.
By tweaking your diet like this you should find a good balance by the time you reach your goal weight, so that you just carry on with the right amount of yoga, weight training, cardio and right balance of foods for your body type.
Please let us know how you get on, and if this does not work then come back and we shall try something different.
I am sixteen and I lost all my bellyfat for my sweet sixteen party I felt so happy
Well done Cynthia, that is good news.
hello everyone, i would like to ask a question i’m 18 years old and i have a problem with my weight, i way 54 Kg and i’m thin from everywhere excepy my stomack its kinda fatty can anyone give me suggestions for what to do?t
Hi Sarah. Do you exercise at all? At 18 your energy needs are still high, so dieting is not always a good idea, although eating a very healthy diet will help. Also exercise, getting fit, will help tone everything up.
Is oatmeal okay to have for breakfast if trying to lose weight?
Yes, oats are good, they release their energy slowly, are low GI.
Hi, I’m 13 and I weigh 8 and a half stone and I really want to lose wight in 3 months time. The things you have listed are a bit too awkword for me so I was wondering what kind of exercises I should do and for how long and how much to LOSE MY BELLY FAT. Please help, URGENT.
Hi Shahina, hard to say without knowing why you cannot do the exercises here. You could just do a lot of cardio and eat a very healthy and lean diet. At 13 you are entering a phase of rapid growth and development, so dieting is not an option. You will actually start to need more calories to ensure that you develop properly. See our daily calorie table to understand more.
So, do plenty of cardio exercise, take up running maybe. Really on the weekly workout plan it is only weight training that you cannot do. Bodyweight exercises such as push ups, jumping jacks and squats can be done at any age really.
Hello my name is Jake I am 20 years old I have some stubborn belly fat that I can’t seem to get rid of and it annoys me. I want a 6 pack or at least a flatter stomach. A normal day for me I usually wake up at 0500 and eat a bowl of grapenuts cereal I go to class and I take a bag of granola with dried cranberries and raw almonds and Spanish peanuts to snack on when I get hungry.
Some days for lunch I will have just plain Turkey lunch meat no bread or lettuce with chicken and most nights I skip dinner but eat a snack like fruit or cottage cheese or veggies like sugar snap peas or carrots. I drink plenty of water.
I also workout 3 times a week. I’m in the navy so its required, those days are Monday Wednesday and Thursday. Tuesday and Friday I usually lift weights but I still have a stubborn layer of belly fat. What am I doing wrong? Any advice would be greatly appreciated.
Hi Jake. How long have you been in the Navy for, and did you have your stomach fat before? Because working out 3 days a week, plus 2 days of weight training, should mean that you are fit, or at least getting fit. So the issue could be your diet, although I would have thought that they Navy profile a very healthy diet.
It is hard to see where the problem lies, or even if there still is one. Maybe you are making the changes already, and just need to give it more time.
2 things to do:
1. Aim to get fitter and stronger, keep working harder at the workouts.
2. Eat more nutritiously and check your calories.
hi im 18 my weight is 73kg im 1,5m tall..i started runnin on january cause i was really concernd about my weight i have also started eating healthy i see a little improvement wit my weight but i just cant lose around my belly i still have love handles i also have huge arms which make me feel insecure how do i lose fat around my belly and my arms…i eat alot of bread and i dnt have any diet plan i follow i tend to starve my self at times and when i eat fruits/veggies i get so hungry after a couple of mins plz help
Hi Whitney. Your diet is the key here. These scream out as being big problems: “i eat alot of bread” and “i tend to starve my self“.
You have to learn to eat a healthy diet. Not just for your weight but for healthy development. Read our advice on healthy eating to learn more about what a healthy diet is. If you eat bread it should ideally only ever be wholegrain. Starving yourself is never a good idea as it slows metabolism down and you stop burning fat.
A healthy diet combined with exercise really is the best option. Jeep on running and take up some other activities, and just keep working to get fitter and healthier.
Hi there,
I’m 21, used to be very skinny but have lately lost the blessed metabolism of my teen ages. I have a lot of roundness to my stomach and it’s very hard to the touch, not easy to hide!! I also have been feeling very lethargic and not often too motivated to exercise. Diet is also a struggle as i’m a busy working musician and therefore don’t have all that much of a regular pattern to my daily life. Routine is a struggle.
Any tips/advice are greatly appreciated.
Thanks,
Lewis
The lack lethargy could be an indication of a very poor diet that is energy dense and nutrient poor. First tip – diet overhaul. For 2 week stop all bread, pasta, rice, alcohol, pizza, cakes, cookies, soda. Anything with added sugar, anything high GI, anything that is junk food or processed. Drink mostly water, a little juice, ideally black coffees. Eat a variety of healthy salads, fruits, vegetables, and healthy protein sources such as chicken, fish, seafood, pulses, nuts. And do some exercise, start exercising a little everyday.
The hardest thing with this will probably be bread. If you have to eat it, which you will, then please eat wholemeal / wholegrain. White bread is almost like pure sugar as far as our digestive / hormonal system is concerned.
A solid stomach means packed in fat. Not healthy. See how you get on and feel free to ask any questions you like.
What sort of music do you play? Any Youtube clips you want to share?
hello , my name is hassan zaheer i am 21 years old my height is 6ft 5 inches and my weight is 11o kg. i am very much worried about my weight. my body structure is very bad m my upper portion is very weak where as lower portion is wide and have lot of fat in my belly. i have finished my studies and have to start my job. please kindly help me to loose my weight and to adopt a good body structure. and do tell me how much weight i have to loose according to my height. and how much work out required and which things i have to avoid during my weight loss.
i shall be very thankful to you for this kindness.
thanks ,
hassan zaheer
Hi Hassan, to be within the right range for your height, you should weigh between 156 lbs / 70.7 kg and 210 lbs / 95.1 kg. So really you should aim to lose 15 pounds to get down to 95 kg.
You need to start eating a healthy diet, and be very strict with this. It will probably mean giving up a lot of foods that you normally eat every day and eating more fresh fruits and vegetables.
Most importantly you need to exercise. When it comes to exercise there is no set amount that “works”, you just need to aim to get fitter and stronger so that you burn more fat and build some muscle. Have you ever thought about taking up a martial art?
Hi, I was would like to know what exercises would be best to tone up only I am happy with my weight however my stomach fat is always there no mattet how thin I get!
I wonder if the 7 day diet is suitable for me?
I also have the ceoliac disease which makes me feel very tired already im wondering if I went on such a strict diet would I be able to cope with the tiredness as I do have 3 kids to look after! Please some advice!
Hi Nilufer. You really need to ask your doctor about the diet with respect to a diet suitable for celiac disease, although it seems that the general rule is to avoid gluten which is in line with the diet plan, so long as you remove all bread. Exercise and a healthy diet should give you more energy though.
Thanks very much for your reply. It was extremely helpful! I have already planned to begin eating low GI foods from next week along with sit ups, press ups and light weight training 3-5 days a week. This however is unfortunately dependent on my schedule and how it changes. When is the best time for Cardio exercise? I hear from many different people that it’s first thing before breakfast or an hour after lunch or early evening before dinner… it’s all very confusing.
As for youtube videos i’m afraid i have nothing at the moment as i’m mostly playing for theatre productions and session work. I will have some websites/videos soon and i thank you for your interest.
All the best and thanks again,
Lewis
Do the cardio when you can, if you can make it a routine it is less likely you will miss a workout, but if you have a varied schedule, then just do whenever. The idea of doing before breakfast or dinner is to “burn off” as much of the glycogen (sugar in the muscles) before the meal so that then you are more likely to store any excess as glycogen again rather than as fat. But really, it is best to do it at a time that suits you.
Hey, im 17 and i am 13 stone, i have quite alot of muscle and i am quite fit, however over the past 4-5 years i have built up a bit of a belly.
A typical day would be, porridge or a bannana and yogurt, snack-a-jack’s, a wrap with pate and salad and maybe pasta or a stir-fry. I drink orange squash but am trying to drink more water and i am thinking about starting either this week diet or the monthly diet, i do eat healthy but i tend to loose weight then regain it with in a day or so.
Any ideas of what i should do, i am also going surfing in the next few weeks and i want to lose some fat for that because most of my friends have nice flat tummys! :(
Thank you,
Jamie
Hi Jamie, to lose weight and keep it off you have to be consistent with your diet and exercise. As you are now 17 your daily calorie need will actually be reducing from now as the end the rapid growth of puberty and your height stabilizes. So you need to start to moderate your eating. Regular exercise will help a lot, but ultimately you need to just watch what you eat.
Pasta and stir-fries can contain a lot of energy, so be careful with portion sizes. Stopping the squash will help a little. Remember, the only reason you regain weight again is because you eat too much again, no other reason. Even if you do a lot of exercise you can still overeat and gain weight.
I don’t know if you’ve heard of the Master Cleanse aka. Lemonade diet but I was thinking about trying it. If you have heard of it, I was wondering if i could do it adding my protein shake? I already have a workout regiment similar to the one you have listed. I’m trying to also lose the weight.
Hi ,
I am 5.2 in height and I am 73kg. I need to lose 20 kg.
I am eating cereal for breakfast , snacks are cucumber and pear , lunch sprouts and evening snacks is low fat yogurt and for dinner I have veggies.
I am going on threadmill for 20 min and cross trainer for 20 min.
I was told that I shouldn’t be doing tonig exercises, could you please help me?
Hi Sterling, we have written about Master Cleanse aka. Lemonade diet, although our article calls it the Maple Syrup “diet”. Our advice is to lose weight and get fit with a healthy diet and plenty of exercise.
Hi Gayatri. Firstly, why can’t you do toning exercises? If a doctor advised you , no problem, but generally toning exercises help people to get fit and lose weight.
Regarding your diet, it looks far to low in fat and protein. You need protein to get fit (builds muscle) and healthy fat is essential for many functions. You should eat chicken, fish, some lean meats, eggs, pulses, nuts etc.
Exercise – keep working out as your are, but add some circuit training exercises / bodyweight exercises. If you have access to a gym then do some resistance exercise too.
im 12 i weigh 100 and am 4’11 is this bad i really dont know i tend not to eat and only it vegtables without salt or anything and drink tons of water but sometimes i eat wayyy to much on weekends like this doesnt happen alot just sometimes i wanna lose all my weight but idk what to do and i also want abs or something…
Hi Molly, you are a healthy weight. Over the next few years you will be developing rapidly, and during this time you need good nutrition to develop well. Did you know that the bone structure and density that is created during adolescence is the bone you carry for the rest of your life? Many women suffer from osteoporosis in later life due to inadequate nutrition when young. Better to start thinking about sports, exercise and eating healthy.
Hi, I’m 16 years old. I’m 5’6″, nearly 5’7″, and generally weigh 134lbs. My eating habits are very scattered.
Breakfast:
Usually nothing.
Lunch:
Sometimes a couple fries or, less often, a pizza. Cafeteria food.
After School:
A plate of something like chicken, or a sandwich.
Dinner:
Maybe pasta or another sandwich.
Mainly, I’d like to lose fat around my stomach, because even if I lose weight, the stomach stays. I don’t have gym membership or any gym equipment at home so I’d really like some convenient workouts that I can do at home and some diet ideas so that I can prepare a day ahead (or else I just eat random junk that I can find around the house).
Thanks!
Hi Krisztina,
For workouts, start with these; 20 Minute Home Workout, Circuit Training Workouts and Home Workouts (which provides some more ideas).
There is also a weekly routine here: Weekly Fitness Workout Schedule for Weight Loss – it does have weight training in there but you could swap those days for circuit training exercises, running, swimming, cycling etc.
Regarding diet, you do need to plan what you eat to avoid eating junk. Eat breakfast everyday, as a healthy muesli with milk will provide energy (slow release carbohydrates too) plus a variety of vitamins and minerals. You can at least get a healthy breakfast. It takes no time to pour muesli and milk into a bowl.
You need to eat more fruit. Maybe see if you can buy some, or get more added to the family shopping list, as at the moment you are getting none. You also need more vegetables, so evening meals should include at least 2 vegetables (in addition to potato).
At the moment your diet is very poor and it is not just your weight that may suffer. With a poor diet you are not going to get enough nutrients and vitamins for healthy growth, and this can affect you in the long term. The bones you build now are the bones you carry for the rest of your life. A healthy diet is vital. And regular exercise too. Read Basics Of A Healthy Diet – What To Eat to learn more about this.
I am 30yrs old with 3 children and i weigh about 190lbs. i am not that upset about my weight b/c most of it is proportioned better than what i used to be before children which was 110 lbs with no breasts and no hips and such. now, i have all of that but now some extra in my stomach area that i really only want to get rid of? how do i just lose the belly fat and minimal fat elsewhere? is that possible?
Hi Naombi, your best option is to get exercising, and also make your diet healthier. Start with at least 3 workouts a week, each of 30 minutes, and see what changes you make. Always try to get fitter by working your body harder.
I am 30 years old, go to the gym 2-3 times a week and try to eat healthy most of the time. I must be doing something wrong because I am not getting any fitter and do not see any results since I joined 6 months ago. I would like to lose belly, upper thigh, arm, and hip fat. Do you have a technique to lose fat in those places quickly?
Hi Lou, there are no secret exercises to lose just belly fat. What workouts are you doing? Are you doing more than you were 6 months ago?
Remember, to get fitter and to lose weight, you need to keep working harder, otherwise you will just find a “happy” balance again and stop losing weight. Also, diet is essential – good diet helps you to lose fat and also provides more energy to exercise, and more protein to build muscle. All important.
Hello-
I am a mother of two and am 5’2″ and am about 160lbs. I carry a lot of weight around my belly and am looking to lose a lot of it by summer. I am having surgery in two weeks which will slow me down for a month or so on working out. I eat fairly well I think. This is what my day looks like:
Breakfast: yogurt and 16 almonds
snack: banana
lunch: tuna, half avocado, mini light babybel and grapes
snack: mini babybel
supper: salad-spinach, chicken, apples, dressing made from viniger, honey and olive oil.
What am I doing wrong? I need to start working out again, but I am so tired when I come home from work and I struggle to get up early to workout as well. Any suggestions you can give me will be most helpful and much appreciated. Thanks, Tonia
Hi Tonia, your diet looks very low on calories, so I assume that you are losing weight now? How long have you been on this diet and how much weight have you lost?
For exercise, you just need to go and do it. Feeling tired is a mental state, your mind is tired not your body. So have a snack and then do some exercise.
Hi. I am a sixteen year old. I am a vegetarian so I stay away from meat. I have gone from 188 (January ’11) to 163 (now). Problem is, I haven’t lost anything really since March began. I was wondering what I am doing wrong? I’ve been restricting my food intake greatly to Special K Cereal, skim milk, water, Special K Protein bars, Spinach salads with light ranch & cheese. I do eat bread and that seems to be my weakness food. Any advice?
How tall are you Tiana? Have you read our article Healthy Vegetarian Diet For Teenagers? Please remember that this is a vital time during your development. The bone you create now is the same bone you carry for the rest of your life, so nutrition is vital. Also read Basics Of A Healthy Diet.
Do you exercise? You should be getting regular exercise, and also eat a more varied diet. You do not mention any fruits, nuts, vegetables or pulses – this are essential in a vegetarian diet. A diet of Special K, spinach and cheese is going to leave you deficient in many minerals, vitamins and essential fats and oils and poses future health risks. Please put healthy diet before weight for now, and then start exercising to help increase your daily calorie needs to aid weight management.
Hi i’m 14 and i don’t eat wery much but i’m just gaining weight what should i do?
Eat a healthy diet, stop all junk food, and exercise.
I am around 5’5 or 5’6. So according to my bmi, I would be overweight. I do try and incorporate fruits and vegetables into my diet as well. I usually eat bananas but its not on a daily basis since we are on a budget and can’t afford much food to keep in the house. Also, I have been doing 1-hour exercises starting with Monday. Today was a rest day, but I do plan on continuing my excercising.
Hello, i am 16 years old, height is 5’2″ and weight is 130 pounds. I go to college, and i think i have a poor diet.
I don’t eat breakfast.
For lunch, usually, i eat chicken fillet(Fried) with a cup of rice
For dinner, i usually eat pork.
My plan is:
For breakfast:
Banana + Yogurt + Athena Milk
For Lunch:
Random Fruits and Vegetables
For Dinner:
Vegetable soup
And for exercise, im gonna follow the exercise plan written here.
Any recommendations?
Hi I’m 16 years old I eat like any teenager really which is just whatever I get given I’ll eat. I’m not fat I weigh about 75kg and am nearly 6 foot. I have only a little fat around my stomach to which I say would be about 1cm and I go to the gym 3 times a week nearly all weights. I’m trying to Bring out my abs as much as possible and firm them up any ideas ?
Try to get more green veg in the house if you can, such as cabbage, sprouts, broccoli and spinach. You should ensure you get a protein replacement of some description, such as tofu, or take a whey supplement. For exercise, just keep pushing yourself, and over the weeks reduce rest days to just 1 or 2 a week, but plan your rest days so you work harder on the day before.
Hi Charmaine, I do not know anything about Athena milk, and cannot find any nutritional information about it other than what is written on the label, i.e. calcium and anti-oxidants, but I guess it will be OK.
You definitely need more protein in your diet. It seems you are planning to go from a high protein / low carb diet (really just chicken and pork every day?) to a low protein and high carb one. Are you turning vegetarian? If so ensure you are eating pulses, lentils, nuts and seeds, and consider tofu too, as these will help increase the protein and healthy fats in your diet. If you can eat fish / seafood add this to your diet a few times a week. Eggs are a great choice too, protein, healthy fats and vitamins.
Hi Elliot, for now just keep working out. Build up total strength, work your abs too, and start doing a little intensive cardio to increase your fitness levels.
Hey, so I’ve noticed that the losing belly fat in 7 days plan consists of eating 1000 calories a day and you have included meal options. What you haven’t mentioned though is snacks in between. What about fresh vegetables in between these meals? If you don’t eat for 3 hours, wont your body go into starvation mode? I ask this question, because it is stressed in this plan that “if it’s not on the list DONT EAT IT! if its not in the exercise plan, DONT DO IT!” So, can i have snacks?
Hi Sarah. If you consume enough protein you should not go into starvation mode. Starvation mode is when your body starts breaking down muscles (also called muscle wastage) to obtain protein for more vital functions.
What you do want to do is run a calorie deficit and also ensure sugar (carbohyrate / glycogen) is kept to a minimum so that you trigger a release of glucagon hormone that facilitates the breakdown of fat for energy.
If you strictly control your snacks in terms of GI and calories, then you can snack. However, if you allow your blood sugar levels to raise you will risk stopping fat burning and returning to glucose / sugar burning for energy.
Of course, this is a very restrictive diet, it is meant to be, as it is only 1 week. If you need the snacks then that is OK, just expect a slower weight loss. Probably better in the long term if you can sustain that method.
Hi, I’m 18, approximately 150 lbs and 5″7. I have a lot of fat on my belly, HInd thighs and arms. Do you have any specific exercises to help me get rid of this? RIght now, my routine is some bench presses curl ups and after, running up and down stairs . (since i dont have any machines or dont plan on going to the gym). any cardio workouts? (i cant run since my neighborhood is pretty bad and i dont want to join a gym) Also, should i do the cardio *(running up down stairs )before or after i do the other exercises. What other exercises can i do in my home ? Thank youu
Hi Jennifer, take a look at our home workouts. The 20 Minute Home Workout provides a good introduction to some bodyweight exercises. Really for exercising at home circuit training is best. Yoga is also good, although harder to learn. Kettlebell workouts are good too, as they only require 1 piece of equipment, a kettlebell.
Hi im owen, 15 years old, 5ft 9 and 64 kg, i wouldnt say im overweight but i have about 3 cm of fat on my stomach area, i dont eat much snack foods or salad, but i have big dinners (2-3 servings) do you have any advice for me? i want to gain visable abs.
i go to the gym (twice a week) mostly on arm and leg related weight lifting.
Hi, I am 18 years old, about 140lbs. My goal is to be 125 to 130. My exercises are monday, kick boxing for an hour and then weight lifting cardio for an hour, and Thursday kick boxing again. Do I need to do more? Truthfully I do not know how to tell if my meals are healthy or not. For example..as a family we are eating hunan spicy ribs, probably potatoes and some kind of veggie. Normally in the morning I would have Vector cereal or honey nut cheerios, lunch is always a mystery. I am just curious why I am not losing any weight, most of it is in my butt and legs and my stomach. Sorry for the long comment, just wanted to cover all bases so that I could get a good response.
Meghan
Hi Owen, well, let’s be clear first – you are certainly not at all overweight. Your BMI is 21.0 which puts you about in the middle of the normal and healthy weight range.
It is important that you ensure that you continue to eat a healthy and well balanced diet. As for the gym, you need to do full body workouts rather than just working the arms and legs, and also do more cardio workouts to improve your fitness. You may also benefit from balancing your food throughout the day, one big meal a day does lead to some fat accumulation. Better to have the same amount of calories but at breakfast, lunch and dinner. The reason why you are having 2-3 servings is probably because your body is craving the energy at the moment.
Hi Meghan, exercising twice a week should be adequate really. Read the basics of healthy eating to learn what is healthy. Ribs can be a bit fatty and too much red meat / pork is not ideal. The vector cereal is probably OK but the other can be a bit too high in sugar, you may be better off with an oat based breakfast such as muesli or porridge.
Keep working on your fitness for now. One option may be to move your weight lifting to another day so that you exercise on 3 days of the week.
Hi, I am 19 years old. My height is 5’8 and my weight is 143lbs. The ideal weight I want to reach is 120-125lbs. I know that according to normal health standards, I’m not really overweight as such, but I want to be entirely thin.
My main problem is my stomach, I have a lot of excess fat around the abdomen, what can you suggest for a flat stomach and a smaller waistline? Also, I have a chubby face and neck. My hips aren’t a problem at all, but my thighs and arms are a bit chubby.
I know that I need to make some drastic changes in my lifestyle as I have never exercised in my life, so I just signed up for the gym and will start working out from tomorrow. I also tend to eat foods that are high in carbs.
My breakfast normally includes 2 pieces of brown wholewheat bread with margarine. Since I live in Pakistan, I end up eating the tradition chappati with chicken gravy or a medium-sized plate of rice for lunch, and dinner is along the same lines. I know that I need to cut down on carbs, and increase my intake of vegetables, fruits and protein instead. Also, I have the habit of snacking a lot. Some days I go without eating anything at all and other days I snack like crazy.
Also, a year ago I was diagnosed with PCOS but according to my latest ultra-sounds, I no longer have PCOS. However, the doctor has been giving me glucophage thrice a day for the past three months and has asked me to continue taking it for sometime in ore to ensure that the PCOS does not relapse. I hope you are familiar with the disease. Can you recommend a diet plan that would work for me, as well as exercises? According to my gynecologists, the treadmill is the best option for now. Do get back at me soon. Thanks a lot.
Hi Zuhaira. Firstly, if you do drop to 120 pounds you will be a little underweight according to the BMI, so be careful. I would also follow your gynecologist’s advice regarding exercise as they really do know best about your condition and what you can and should not do.
Following a healthy diet will help. You say “I need to cut down on carbs, and increase my intake of vegetables, fruits …” – vegetables and fruits are carbohydrates. I guess you mean that you want to reduce refined carbs and empty carbs (bread, sugar, pasta, white rice, cakes, cookies etc.).
If you are given the all clear from your doctor to do more exercise, then consider doing circuit training exercises or even resistance training in the gym.
Hi my name is Sarah I m 21 and have one baby. My weight is 140 pounds. I wanna lose 15-20 pounds and my goal is to get a flat stomach. I had c-section, so due to that I have too much fat hanging around my stomach area. Plz help me so I can get rid of that chunck of fat. Thank you, I appreciate.
hi, for lunch my mom makes me a sandwich and i have a smoothie every morning, but my family makes pasta’s and stews a lot and also things like rice and chicken and broccoli. I dont know what to do because i cant make myself a seperate meal, should i just cut down on how much i eat? i need help with a meal plan, i dont know what food are high calories and which ones arent.
Hi, I am 23 years old and a mother of two. Unfortunately, I am 5’3″ and 190 lbs.
For the last 2 years I have been trying to lose weight. I have watched my calorie in take for the last 5 months and have completely cut out sugars. I try to avoid pasta,pizza,anything fast food.
For the last month:
Breakfast is 2 egg whites with whole grain toast.
Lunch is either a salad or fruit ( very small portions of raspberries, blueberries, black berries. Not all at the same time) and yogurt (less than half of a cup),
Dinner is typically Whiting, chicken, tofu, Limited spices (trying to use a very little amount of salt if used at all.)a salad, Little or no dressing, vegetables.
Not using any butter or oils.
I try to walk at least an hour a day. I have kept up with sit up’s, squats, jogging or running is almost impossible due to knee problems.
Any tips or advice would be very much appreciated.
Hi Sarah, you just need to start a diet and fitness plan. Exercise at least 4 times a week and eat a healthy diet with reduced calories. Let me know if you want me to recommend a plan.
Hi Sophia. How old are you, and how tall and what is your weight? Are you trying to lose weight?
As for calories and meal plans, of the foods you mentioned that only real problem apart from possibly eating too much, is eating white rice and too much pasta. Stews, chicken and broccoli can all be very healthy.
Hi Kayla, you did not say if you have lost weight in the last 5 months or not. Your current regime looks like it should help you to lose weight.
As for diet, you would do well to keep the egg yolks as there are many essential vitamins in eggs. Also olive oil is very good, so that can make an ideal salad dressing.
Hi, I’m iman I am 15 years old and DYING to lose weight. I’m around 140 lbs, 5’5” 1/2. In the morning I eat around 4 inch size bread (sometimes white sometimes wheat) with cream cheese; this is around 8 o’clock. Then at lunch I eat a fuji apple (it’s pretty big); around 12 o’clock. After school I go to the gym for 30 minutes I do elliptical trainer then I work on my thighs and butt for a couple of sets, then I go to the abdominal cruncher weight machine after that I do leg lifts and sit ups (all of this is about 30 minutes) and sometimes I swim for 30 minutes (so ALL in total 1 hour 30-ish minutes of gym time) then for dinner I eat citrus fruits like grapefruit or tangerines :O. i’ve been doing this for 2 weeks and I don’t see any weight decreasing!!! what am I lacking?!
What are you lacking Iman? Food!
IF all you eat is some bread, an apple, some citrus fruit, this will eventually make you ill. You diet is terrible and will lead to long term health problems. You need to eat proteins and fats, you are not getting the nutrients that you need from your current diet. The result is that you consume sugar and this leads to fat accumulation. Lack of protein means muscle wastage. No calcium means poor bone formation (that could lead to osteoporosis in 30 years time).
You have to eat a well balanced diet. Your exercise is good, keep it up. But start eating a healthy diet. You will find that you tone better, you will feel healthier, and you will have more energy so will be able to do more exercise.
Read this: Basics Of A Healthy Diet – What To Eat
Eat eggs, chicken, beans, peas, a variety of other vegetables and fruits, fish, lean meats and dairy produce. Your bones are developing now and will have to carry you for the rest of your life. Do not neglect them.
Thank you so much for your reply! :) Could you suggest a healthy meal plan to me though, keeping all my current details and ideal weight in mind? I want to lose about 20 pounds.
The best “meal plan” is really to follow the Eatwell Plate as described in our healthy eating article. If you consume foods from each group every day in those proportions (it does not have to be exact) then you will be obtaining a varied diet. Variety really is the key, as many fruits, vegetables, pulses, nuts and animal products contain different nutrients.
One of the best ebooks for meal plans is the Diet Solution Program. It is a premium ebook, but it does provide a lot of good plans and recipes. There are actually 8 books in the package, one of which is a recipe guide, and another is “Done For You Meal Plans”. We shall be reviewing it in full soon (I have a copy sitting here waiting for me to take a good long look at it) but it is a good option if you want something more detailed.
hey i gym 2-3 times a week and im trying to put on weight in terms of lean muscle and bulk. but at the same time i have stomach fat on my abs which i hate, its not loads but is annoying considering i gym often. i dont cardio as im trying to build mass.
on the other hand i do eat junk food such as biscuits, though i also eat oats, chicken and protien shakes are part of my diet… considering these factors what can you reccommend for me to lose the fat around my stomach and reveal my 6-pack.
by the way im 6 ft 6 and weight 12 st 10.5.
thanks
Hi Omar, you need to start doing cardio and stop eating the junk food and biscuits. Bodybuilders do cardio – cardio does not stop you gaining muscle. Cardio increases your fat burning.
Hi, I posted earlier and I haven’t been losing much weight for the last five months. At the most I have lost 5 lbs.
I’ll work the egg yolks back in to my diet as well as the olive oil.
hi,
I’m in my early 30s, 5ft 6 and weigh 165lbs.
My diet on a daily basis is as follows.
Breakfast – weetabix or a wholemeal bread with eggs with tea.
Lunch – tuna pasta salad with yog and apple,pear or orange banana, or 3 fishfingers in wrap with yog and apple.
Snack – almonds, raisins, cashews
Tea with couple biscuits
Supper – 2 chappatis with curry or rice with curry orsalads with fish.
I drink 2ltrs water daily and have a multivtamins and flaxeeds oil caps 1000mg daily.
I have central obesity or excess visceral fat which im struggling to burn. I walk daily 30 mins average or more.
Any suggestions?
Hi Abby, your diet looks generally healthy. You should stop those biscuits with your tea and also control rice and chappatis portions as theses are high in calories. Increasing your exercise will help, especially if you exercise before your meals. You are not very overweight according to your BMI (which is 26.6) so more exercise and some reductions in the high GI parts of your diet will make a difference.
thank you for the response..
I been on this diet for few weeks now…but my belly or central obesity or fat underarms is not going down…any suggestions of what form of indoor exercises i could do or foods i should consume….
For indoor exercises, then circuit training is a good option.
For diet, just try to stick to the plan.
hi…i was curios when i was having supper yesterday regards to portion size in chappatis and rice..how much should i be eating?
Also, when i feel hungry during day or after 9pm at night what should i be eating? any suggestions….
hello, I am 15 years old (girl) and about 142 pounds about 5’6. i’m not sure if that’s overweight or not but i have gained about four pounds in the last few weeks just by eating breakfast alone. when i didn’t eat breakfast i was about 139lbs. I have been running to the gym about three times a week then working out there. I live about 3 and a half miles from the gym and then i do about 800 crunches, go on the olyptical for about 20 to 30 minutes and then do the ab machine and thigh machine. i know i’ve gained muscle but i should be losing fat as well with working out so much don’t you think? I usually don’t eat the same thing everyday but mostly contain fruits and vegetables.I definitely normally don’t eat over 1,200 calories a day. I want to lose fat mostly in my stomach area and thighs. and i was wondering what i should do to lose weight and fat? and what am i doing wrong so far?
Abby, just smaller portions than you ate before. As for what to eat when hungry, have a small healthy snack, such as an apple or a few nuts. After 9pm you should just drink water or green tea. Are you exercising?
Hi Natfat, Your Body Mass Index (BMI) is 22.9. This means your weight is within the normal range – you are not overweight.
Really you should just keep exercising. As you get fitter you will burn more calories, and burn more fat. Focus on fitness first, fat loss second. At 15 your nutritional needs are high, to help your body develop. By exercising a lot you increase your food intake, which means more energy, more vitamins, more minerals and more healthy proteins, fats and carbohydrates.
hi..i play football once a week…besides that i walk half a hour a day in 3 different intervals…10mins after lunch..15mins mid day and 15mins in the evening…thats all…i do stretches during the day…
Walking is good. Trying to increase speed each week, aim to walk faster. If you feel hungry then this is a good time to walk, as exercise reduces hunger.
Hi, i’m 14 and i have some fat on my body i want to get rid of- i only eat when i am really hungry but i do eat 3 meals a day…
Breakfast
Porridge and water
Lunch
Ham Sandwich
fruit (orange/apple/banana)
piece of chocolate
Dinner
(i try to eat it early)
meat with vegetables- sometime with rice or pasta
Snacks
fruit and often crackers
i do ballet for 1h 15, modern 45m and tap 45m each week and i try to play tennis and other sports when i don’t have homework
how do i lose my tummy and arm fat (mainly) by summer!! please help
Amelia
Hi Amelia, it is hard to give any tips without first knowing your height and weight. One suggestion, chocolate should be an occasional treat and not something you have every day. You should consume more dairy calcium, so milk with porridge would be better than water. Rather than ham you could have chicken or egg to get a healthier source of protein and fat.
i weigh 110 pounds and i’m 5’4 – thanks for the advice, anymore would be appreciated
Hi Amelia. I really recommend that you just start following a healthier diet and do regular exercise. Your BMI is 18.9, if it goes below 18.5 you will be underweight. Increase protein (eggs, chicken, fish, seafood, pulses, buts, seeds) and exercise at least 3 times a week to start to tone muscles and get fitter.
At 14 you need to be eating around 2100 Calories a day. Your current diet probably does not meet that requirement, and this can affect your health in the long term.
Hello, I am 15 and weigh 129 pounds. Everyone tells me I am skinny, but i do not feel good in my own body. I feel my stomach and thighs are too big.
Breakfast:
Eat– nothing.
Drink– grape juice.
Lunch:
Eat– nachos and cheese
Drink– water.
Dinner:
Eat– anything..
Drink– Soda/Water.
I eat other things throughout the day, and I know I need to stop. I know I need to stop drinking soda and cut back on my sugars, I try to go to the YMCA four times a week and I am usually there for about an hour and a half. But I don’t seem to be loosing any weight! When I eat, I feel fat afterwards and my chub sticks out more to me. I am going to California in two months and would like to look good. What are some things I can do at the YMCA that will help?? Pleaaaase help.
Okay so by June i would like to be able to wear a bikini. Im 19, 170 lbs and 5’4. I know, its bad. I work out three times a week for usually an hour and a half and I’ve been trying to eat healthier. Salads, grilled chicken, limiting my bread intake and also eatin rice cakes that have nothing in them or granola as a snack instead of pretzels or other candy. I really want this goal to be accomplished, basically my whole life. I need help though, can you recommend a work out schedule or diet plan for me to strictly follow? Thank you!
Hi Gabi. I think that you should follow the 31 Day Fat Loss Cure. You will have to do those workouts and follow the diet, which will see more carb cuts than you have done already. Rice cakes and granola are very high energy, a better snack would be a piece fruit that will also provide some vitamins.
Alee, you diet is not good. The way you eat affects how you feel, in terms of energy and fullness. Your diet has nothing of any nutritional value, so you will feel bloated and tired.
You have to eat more, you are certainly not overweight. You need to eat at least 5 portions of fruits and vegetables a day, you are currently barely getting 1. Nachos and cheese will leave you feeling bloated, provide nothing good. Eat salads, soups, a variety of vegetables, pulses.
Also, you NEED protein and fat. Without it you will literally waste away as your muscles breakdown. You are also setting yourself up for long term ill health.
So, follow a healthy diet, read this healthy diet plan, here is a list of healthy low GI foods that you should eat.
As soon as you start eating healthily you will tone your muscles and by increasing vitamins, minerals and proteins you will get stronger and really feel better.
Hey, I read many of the comments posted here so you seem legit. I am 18 and I’m already slim and very muscular but im not as fit as I used to be. Over the last year I gained weight , but as many people mainly in my stomach area. This is new to me so it is a eye sore to see my stomach. I’m not fat, yet there is weight that I would like to lose. I workout four to five times a week and run about the same, well jog with weights on. Do push ups n various types of crunch methods. I do not eat breakfast often. It’s rare that I do but I do eat lunch and dinner. I eat alot of snacks and I know that’s what I need to lose. Also, when I eat I eat whatever I want, like pizza, sandwiches, and much fast food. I know what I need to do but if you could tell me a strict brief diet eating plan that will lead to belly loss, even if it involves eating once a day. The more pain I feel the more I feel I’m progressing anyway lol. Thanks p.s. Does eating late at night like snaks or anything after a set period of time make me gain weight throughout the night? Thanks
Hi Jaii, it sounds like you know where you are going wrong – no breakfast, too many snacks. Start the day with a healthy breakfast, like muesli or eggs and wholegrain toast. This will provide healthy energy and reduce unhealthy snacking. You are also eating too much bread, with pizzas and sandwiches. The fast food has to stop completely.
If you want a good diet plan then get a copy of The Diet Solution. Otherwise just read Basics Of A Healthy Diet – What To Eat and 10 Scientific Ways To Lose Weight
Hi I’m 34 years old now and have been exercise daily for 2 1/2 years now. I 6’0″ and weight between 185-195. I ran a 1/2 marathon last year, and try to do cardio 2-3 times per week. I lift weights everday for at least 2 hours everyday and usually heavy lift. Grilled chicken, grilled fish and eggs for are my meats. I don’t eat sweets. I drink water with some type of no sugar flavor like crystal lite. I take a preworkout like No Xplode and with take protein with 2% milk after, and sometimes as a meal replacement. My problem is that I can’t get rid of my belly. My abd is 37 neck 15.5. that means by body fat should be somewhere about 16-20% right? Anyway any help please?
Hi Phillip. As you are lifting for 2 hours every day I assume that you must be taking in a lot of food too? Maybe you need to increase cardio intensity a little and then have low calorie rest days rather than training every day.
hi once again…would you suggest changing chappati to wholemeal pitta for weight loss..i have 2 pitas for supper instead of chappatis…
Also as i drink 2 to 3 ltrs water daily…i generally drink 1 to litres btween 9 to 12am…is this advisable or is it better to space out water during whole day?
I was wondering if my weight was water weight too?
I appreciate all your help…thank you…
Hi Abby, wholemeal is better yes, make the change. It does not really matter how you drink your water so long as you are not thirsty. Ideally I guess you should space the water out. Impossible to say how much is water. Best time to weight yourself is first thing in the morning after going to the toilet but before drinking anything.
hi motley,
can you please please help me to lose weight and especially on my belly. I tend not to eat breakfast do you think i should and would it help me lose weight or would i put weight on? i have a pot belly so would sit ups help me? i would love a diet plan to get me started and foods that i can relate too.
thank you so much for any help you can give me.
Laura xx
Hi Laura. Yes, you should eat breakfast. Your also need to exercise your whole body, a combination of cardio workouts and resistance training. This is the best diet plan on the marker: The Solution Diet (read our review). As for exercise, look at our fitness section. Our nutrition section also provides a lot of articles on healthy eating.
Our own MCD Weight Loss Plan also provides exercises and dietary advice.
thanks
Hi, I’m 54, in pretty good shape, I weigh about 123 pounds. I’m going on vaca in about 3 weeks and want to wear my bikini. My last child was born 22 years ago and as hard as I try, I still have a little baby fat. I do a lot of situps but my belly area still sticks out. I eat healthy and weight is not a problem. Any suggestions for “moms” like me??
Okay, thanks also does eating late cause you to gain more weight faster?
I’m 18 yrs, 5’0′ & 126 lbs. I want to know a strict diet/excersize plan to lose my spare tire. Please help me out..
Hello Motley, I need to lose my spare tire by May. I just had a baby in January and I am trying to work, take care of my baby when I get home and try to fit in some exercise. I was on a diet when I was pregnant cuz I had gestational diabetes. I’m 27 yrs old and weigh 153 and only 4’9. I need to know what I can do. pls help.
Hi Dinah. Getting active should do the trick. You need to do more cardio exercise to help burn fat. Long walks, cycling or elliptical can all be good options. Resistance training too. Also just be very careful with your diet. Ensure that you are getting plenty of protein and a variety of vegetables. Maintaining muscle mass and bone density is vital now, the less muscle you have the harder it is to keep the fat off. So staying on top of exercise is really important.
Only if by eating late you exceed your daily calorie needs Jaii. There are some hormonal changes and metabilism slows in the evening, so if your glycogen supplies are already full then it is more likely excess sugar in the diet will lead to some fat accumulation. However, total daily calories is really the key. If you are hungry and have not eaten much all day, a late night meal may actually prevent muscle wastage.
Hi Cindy. Start by just improving your current diet in terms of healthy food choices. Increase protein and reduce processed food and sugar. Then do more exercise. Anything will do so long as you do it on a regular basis. However, if you find it hard to stay motivated we can recommend a few strict diet and fitness plans.
Hi Precious. Following The Diet Solution Program will help you with developing a healthy diet. Take a look at our section on home exercise workouts to find some ideas on how to start getting fit.
Hello. I am 21 years old and I weigh 110 pounds. My height is 5.1″. I would like to know some tips on burning fat around my belly and tights. I jog for 30 minutes on Monday, Wednesdays and Friday. I recently cut out eating meat. However, I feel that there is no change. Thank you!
Thanks for your tip on that Maple syrup diet. I did more research and decided that that would be a really bad idea considering my goal. Speaking of my goal, I’m bodybuilding, trying to gain more muscle mass but I’m not a big fan of cardio. I’m going for a bigger muscular look but still have the spare tire issue. What is the minimal amount of cardio that I can get by with? I’m 5’9 221 lbs, 24% body fat. I just increased my weight training to Mon, Tues, Thurs, Fri. I walk at Walmart 2 to 3 days a week but that’s all the cardio I get. Do I need more?
Hi Cinthya. Increase your cardio workout intensity, do some resistance training, and reduce sugar (high GI carbs, processed food, junk food) not protein.
Hi Sterling. You would do well to get more cardio in time. For now start with really working hard on the weight training. Ensure that your diet is spot on, ditch all junk food, processed foods and sugary snacks. Eat lean proteins, healthy vegetables and fruits. Aim to get bigger to start with, pile on the muscle, then look to reduce a little once you have bulked up. When you have more muscle you will lose fat quicker when you increase your cardio workouts, as you will be depleting total glycogen reserves (sugars stored in muscle for fuel) and so trigger fat burning.
I am a 20 yr old 5″3 120 female. I am looking to loose weight off of my abs. I have very definded upper abs and have been working for years on my lower. However, I rarley eat any junk food and sugars and sweets aren’t my thing. How can i burn this fat off of my stomach? I workout 5 days a week and do weight training 3 times a week.
I am a 12 year old girl. I was on a diet for 2 months I lost 35 pounds, but then I started eating regular because I thought I could handle it but it turns out I can’t. So I gained it all back. I weigh as much as a grown women. My moms side of the family is big so thats where I get it from. I was doing good until I noticed hey everybody else can eat regular but I cant. My moms not on a diet so I started cheating on my calories. Please give me some tips. I’m so depressed.
Hi Texas, sounds like you need to reduce calorie intake and increase cardio workout intensity. Maintain protein consumption though to avoid muscle wastage.
Hi Payton. Firstly, weight problems are very rarely inherited. An unhealthy diet is usually the problem. Do you exercise? If not then you must find some activities you can do 2-3 times a week to get fit. This will help a lot in so many different ways. It is extremely important that you eat a healthy diet rather than count calories. To lose 35 pounds in 2 months is not healthy for a 12 year old. You are developing and need good nutrition to grow strong and healthy. 2 months an a very low calorie diet is not going to provide good nutrition. So, eat healthy, reduce junk food, soda, candy, cakes, white bread, white rice, processed / ready meals, and get active.
Hi there, I’m 36 yrs old and really want to lose my spare tire. I don’t eat breakfast. I just drink coffee and water until lunch time. I drink plenty of water right after coffee. I know that i should eat breakfast but I just have never done it for the last 15 yrs now. My spare tire has gotten big since i sit all day in mtgs and at my desk. When i can steal some time for myself, i get up and walk up the stairs to do some exercise and have some quiet time. i don’t drink soda or milk. i don’t eat yogurt. only water. yogurt gives me tummy ache. i am lactose intolerant. i can’t give up rice and i know it’s my biggest problem. i crave it alot (i’m asian). if i have a little serving of rice, i don’t get full. i don’t like sugary foods so i have no problem giving up anything sweet. what kind of food can i eat that will fill me up and not crave rice? i don’t like eating salad. i can eat steamed veggies. i can’t really commit to a regular exercise since my job is really demanding and when i get home i have to do wifey and mommy duties. i started doing some ab crunches this week (only) but my husband told me it won’t do me any good. is that true? please help me. thank you.
Hi Twinkle. If exercise is not an option then a good diet must be followed. If you are really committed to following a diet plan, then The Diet Solution is possibly the best there is.
Missing breakfast is a problem, as is rice. You need to change the way you eat. Your current routine results in blood sugar spiking which leads to fat accumulation. People that skip breakfast always overeat in the first meal – this goes to explain why a small portion of rice never satisfies you.
There are some quick routines you can do at home that will help though, the 20 Minute Home Workout is designed for those of us with busy schedules.
Your husband is partly right, just doing ab exercises will not burn away fat. But, anything is certainly better than nothing at all. Even if you just raise your heart rate for 10 minutes a day you will go some way to improve your health and raise your metabolism a little. Combine that with healthy, portion controlled eating and you will lose weight.
Hi, i just want to know if there is an excercise that i can do in a short period of time, which doesnt require using alot of machines and weights and it gives stregth to all muscles , i know there is an excercise like that, i just cant remember it or find it, Please assist me here
regards
Hussam, there are many, and they are called bodyweight exercises. Push ups, leg raises, back extensions, chair dips, burpees, squats, lunges, knee ups, heel kicks, skipping, star jumps and more!
Is it better to do cardio one day and weights the next day or does it even matter?
Yes, it is better. You need to save energy for weight training, so it is best not to do cardio before weight training.
I am 14 years old i weigh in at around 50.7kg and i have 15% body fat (according to scales), i eat as health as i possibly can and i rarely snack. i skate for about 1hour a day. should i take up this weekly exercise and diet plan?
No Kristian. You need to exercise more. A restrictive diet may impede growth. How tall are you at the moment? 50.7kg in not heavy.
i am 1.71 tall
According to your body mass index you are underweight – your BMI is 17.5. As you are at an age where growth is rapid, you need to be eating more food, which consists of just healthy food, and doing plenty of exercise too.
Hey there, I’m 19 and I measure about 6 feet tall with a current weight of 215 lbs. Exactly two months ago I was 245, which is 30 pounds heavier.
I’ve been doing cardio (elliptical trainer) every single day 30 minutes to an hour, but almost always an hour. I usually burn 600 calories in an hour (300 in 30 minutes). I have a lot of time at home right now, so I’ve been focusing on my health, weight, etc. I’ve seen MASSIVE changes in my body, fitting into clothes I haven’t fit into since I was like 15-16.
But, I am still overweight and I have a pretty big stomach. I’m a broad guy but my goal is to eventually get rid of this stomach. I feel like I’m always sucking it in to feel better about my looks and it’s getting to be a really negative part of my life.
The past two months have been great. I eat SO much less than I used to though. For breakfast, I’ll have a couple poached eggs, or maybe some weight control oatmeal, or Special K cereal. For lunch, a can of tomato soup, or a sandwich with whole grain bread and tomatoes. I don’t use butter on anything, not even margerine. I eat a lot of salads with little dressing, and veggies. I try to have a portion of veggies or fruit with every meal. I don’t eat junk food or pop, I drink a lot of water.
If my math is right I lose about 3-4 lbs in a week, but this week I’ve been really demotivated and tired. I do the same workout every day and it’s getting boring. Listening to the same music is really getting boring and if I watch a movie or something while I do it, I burn like half the calories because music pumps me up where a show distracts me.
I have access to a bench press, a curl bar, and a dumbbell.
I’m having troubles adapting to a weekly workout program because I only have access to these few things. I could be doing crunches and push ups, but I find I can only do like 1-2 push ups before I get tired lol it’s pretty pathetic.
Could you help me find a weekly workout program that involved days of 30 minutes to an hour of cardio and days of light cardio and mixed strength training?
Something like
Monday – 1 hour Cardio
Tuesday – 30 Minutes Cardio and 3 sets of 10 reps on etc etc etc
Wednesday – 1 hour cardio
etc etc
Any help would be greatly appreciated!!
I guess what I really want to know is should I bother adding some weight training or should I keep doing what I’m doing to reduce body fat?
Hi Ryan, it really looks like you are almost there. But here is my suggestion for you:
Day 1 – 1 hour Cardio in the morning. 100 push ups, 100 bodyweight squats, 100 crunches in the after / evening.
Day 2– 1 hour cardio in the morning. Afternoon: 3 sets of 10 reps of: Deadlift. Shoulder press. Bent over row. Curls. Keep a log of weights used to make sure you work hard.
Day 3 – 30 Minutes Cardio, with 10 intervals, 60 seconds of high intensity followed by 120 seconds recovery. + 5 mins for warm up at start. Afternoon: 3 sets of 10 Bench press.
Repeat.
This provides more variety that your current method. It uses all the equipment you have access to. The 100 push ups will be a challenge as you say you struggle to 2. Just try. Break down the workout into 20 sets of 5 if need be, resting in-between each. Do knee push ups too. Just go for the 100 of each exercise to reach 300 reps in total.
The interval training on the elliptical should start to improve your fitness levels more by increasing lung capacity and lactic acid thresholds. The middle weight training days covers a few basic exercises that can be safely done on your own. Careful with the bench press if there are not supports for the bar.
Remember to start taking more protein (eggs, chicken and fish are excellent options).
If you have time to spare, make the most of it and train twice a day, and sleep well.
Add some weight training, bodyweight training, interval training. I got the impression that you were getting bored with the routine. Best way to overcome boredom is to do something different some days.
I’m 19 years old. 2 years ago I lost 20lbs in 4 days from mono.. it was that bad. I’ve always weighed about 120lbs, I’m 4’11″. Doctors have always said that i weigh too much for my height, even though im not “over weight” because I have a thicker bone structure (i.e. my pelvic bone and rib cage are so big that I have an inch separation from the two). I’m back up to 125 and i miss being that 105 ;) I have a very physical job, I work in a grocery store bakery lifting 40lb boxes all day long and moving even heavier racks, lifting, squatting, etc. so I dont really have any energy at the end of the day to work out. If I eat breakfast (I close at work so getting up early enough for breakfast doesnt really happen) its whole grain cereal with soy milk (cant drink milk strait), lunch is normally a peanut butter on whole grain bread sandwhich or soup, snacks are normally applesauce, and dinner is normally a lean cuisine since I yet again close at work and cant have a normal dinner. I ride my bike twice a week 5 miles.. not losing any weight. help?
Thanks a lot, I really appreciate what you’re doing here.
I laughed when you said “The 100 push ups will be a challenge as you say you struggle with 2″
I will try to get 100 out though, as you say in sets of 5 or whatever I can do.
I do eat a lot of eggs, if I eat any veggie meals I make sure there is meat such as skinless boneless chicken or fish or if its a salad and I don’t feel like chicken I’ll cut up a cold boiled egg into it.
Thank you again, I will keep everything you’ve said in mind!
Hi Shelley. It sounds like your work provides plenty of activity, so really you need to look at your diet. Swap the apple sauce snacks for apples. Limit the peanut butter sandwiches, soup is a better option. Those sandwiches pack a lot of energy. Cut back on the processed foods too, try to eat a mixed salad in the evening instead.
Thank you, I shouldve probably mentioned that I need the energy to last me since I’m hypoglycemic and its hard to cut back eating when my blood sugar crashes. Since I use too much energy at work its hard to eat.. better, so to say. I’ll try my best to eat apples and such, even though I live at home I still have to buy my own food, and groceries are expensive! ;) Thanks again! Any tips for the eating less with the blood sugar issue?
I will look into it Shelley. As it happens I am due to start studying a course called “Diabetes Care” in May so will be in a better position to advise then.
hi…i am starting to see the difference with your advice..
As i am asthmatic,i lack stamina or i need to increase my lung capacity for breathing..when im playing football i get tired quick and my stomach feels bloated even though i havnt ate anything 2hours before a game…how can i improve my stamina,lung capacity and improve my energy levels in a game witout getting the feeling of bloatiness in my stomach, as my stomach sticks out lol,,,
i a on a gi diet like u stated…
My name is Hira. I am 17 years old and I’m 5.6 in height. I love having a slim and smart figure. About 3 months before I was in shape, but as my exams started I didn’t have time for walking, dance and exercise. I sat a lot and so I became a little fat. Now as my papers are over and I have holidays. I want to get old me again. I have chubbyness on my face a little bit and belly and thigh fat. So I need to know what exercises should I do, and what diet should I follow??
Stamina and energy levels will be improved as you get fitter and your body gets stronger. Sticking to the healthy diet helps a lot too. Bloatedness is often caused by eating too much sugary food, so again, healthy diet should reduce this in time. Try eating different meals before training to see what keeps bloating to a minimum.
Hi Hira, firstly get back to your walking, dancing and exercise. Just exercise on a regular basis, ideally 3-4 times a week for 30-60 minutes each time. Focus on getting fitter and stronger. You can do this by aiming to walk faster or further, and exercising at greater intensity. Diet should be well balanced and healthy, avoiding high GI foods, sugar, saturated fat etc. Most importantly, control appetite and eating. Exercise and a balanced diet help control appetite better than anything else.
on the daily Food Guidelines, what else could you eat instead of eating smoked mackerel?
Hi, i’m planning to get married xmas 2011
and have only a few months left.
i’m nearly 6ft tall and wiegh 13 stones with a big 42inch
beer belly! i hate it! and want to get rid of it ASAP. please
if you could give me some advice.
it would help
thankyou
any other fish or seafood really, chicken, turkey, tofu, more eggs. So long as it is protein and pretty lean, go for it. Red meat is OK once a week too.
Hi Faz. You need to get exercising, and do some weight training and cardio workouts. Your BMI is 24.7, which is within the normal/healthy range. I am surprised that your waist is 42 inches. Sounds like you need some muscle on you. So follow a weight training program for the next 9 months and you should see some good results.
I had a baby a year ago, and working out is really hard for me to find time to do it. I tried it for a month, and it was just a waste of money on the gym membership because i couldn’t find the time to get it done. What can I do at home that will help me lose my tummy fat and love handles?
Hi Laura, there are so many options, read our article Home Workouts – Get Fit and Lose Weight at Home for some ideas.
Hey i am going to start this tomorow and just need to know i am a vegetarian and i want to know what other food high in protein other than meat. Oh and are sit ups included in this.?THANKS
Tofu, eggs. Sit ups? Yeah, do them as well as the workout mentioned here, not instead of.
Hi, I’m 19 years old, with 164cm height and 49kg weight. According to some doctors I am underweight, while according to some I’m average weight. I really loved your article, however, my only problem is my belly fat which looks really bad on me since I’m flat everywhere else, do you recommend I should follow the above procedure?
If you are really a healthy weight already, then just more exercise may be the best solution. Try that for a few weeks first, then see.
Hey I’m pretty small (95 pounds) but have belly fat ever since i had my daughter. I want to loose the belly fat but i don’t want to loose weight anywhere else. Should i stick to this plan anyways?
Hi,
I am 5’3″ 114. I am a dancer and need energy however I would like to decrease my belly fat/ love handles as I need to go out on stage with my stomach showing and I don’t love how I look. Its certainly not horrible but ii just dont feel comfortable. Just found out About the costume and I have 10 days until the show. Is there some way for me to do this but still have enough energy?
Focus on the exercise side of it, but do try to reduce an bread, high GI food, sugary foods and processed food (i.e. all junk).
Hi Ali, just focus on only eating nutritious vegetables and fruits with lean proteins. Get all your nutrition from low GI food. Zero bread, zero pasta, zero rice, zero soda. Don’t eat anything that will flood the blood with sugar and stop fat burning.
I’ve written on this site before and I am a big fan of it, im now wondering do you have any articles on High intensity interval training(HIIT).
I followed this routine got my results from it continued with your advice on weight training with great results, So any help I will appreciate.
Thank you,
DD
Hi DD, we have a few articles. There is a HIIT section and also articles on high intensity training which covers some weight training too. This should be in there somewhere: High Intensity Interval Circuit Training Workout. Remember to use the search box, many articles on the site.
Thanks I will try that. I did recently do a metabolic detox. So I ate veggies, some fruits, and lots of rice. I didnt eat any dairy, meat, processed or refined foods/ sugar. I pretty much ate rice millet cereal with almond milk, peppers and onions and rice and then little bit of fruit and more peppers onions and rice for 9 days. I Didn’t lose one pound! Must have been the rice. Thanks again for the tips!
Ho Toria, I have never done the P90X, I think I requested a review copy once but never heard back from them. From what I understand it is a high intensity workout, or series of workouts, that provide both resistance / strength training and cardio sessions. Like any fitness plan, the real key is sticking to the plan. Just make sure that you always do the warm ups and if you are not comfortable with any of the exercises just skip those and carry on. One problem of unsupervised home workouts is that poor form is not picked up, so go easy to start with.
Hello!
Just like everyone here I’m trying to just lose the mid section. I’m thin everywhere else. I have a little bit of a tummy. I’m 5’3 and I weigh 109. I have a photo shoot may 18th where I have to be in lingerie. I don’t really have a special diet. I don’t eat anything greasy, no fast food, no soda or juice. I eat small meals through out the day. For the past 3 days I jog 2 miles and I do 200 crunches, butt kicks, side things for my sides and tip toes for my calves. I know it’s only been 3 days but it has always been hard for me to loose tummy weight. This photo shoot means everything to me is there anything else I should do? Thank you so so much!
Hi there!! I am 28 years old 5ft 3″ and weigh 69kgs. I have pcos also. I want to reduce fat over my tummy, waist, thighs and overall get a bit toned body. Reducing 10kgs intially is what I am looking for.
I love all junk food. If I set my mind to not to eat processed, fried, junk food I at max go without it for 4-5 days normally then I start craving for it and have it. Is there any means I can stop craving for unhealthy foods?
I start my day with cereals and milk, lunch have rice and a vegetable/egg curry/fish/chicken dish, snack on homemade milkshake/munch on some nuts and dinner is vegetable rice and a veg curry. Can you please guide me on my food platter?
I know rice should be avoided but not sure what should I replace it with, what should I have in my salad? I guess having 6 small meals would increase my metabolism. I want to have balanced and healthy diet, so loose weight fast and be fit.
As of in excersice front, I dont get much time as I run for office from morning 8am-5pm. but I sometimes workout at home seeing some workout dvds for 20 mins for once or twice a week on an average.
I need to reduce weight immediately and keep an check on it else pcos is taking its toll.
Please help. Thanks a lot in advance!!
I want to know the best way to lose the saggy tummy fat after having 2 kids. I was 132 pds before I got pregnant and now im 190. I have been on a weight loss clinic diet taking phentermine and it has helped. When I first started my diet I was 213 but now I have hit a flat line and I cant lose no more. So any advice how to get things rolling again??
i have some weight to lose. i try to exercise but i have no time. with all the school work and other things at home i have no time to make a chart of what i should and should not eat. i will try to follow the things above. and i do not have gym as a class this year at school so it is kind of hard for me to exercize. usually when i go outside i race my siblings. and we do some monkey bars, and we play tag. but i never see anything happening when i do that. also i try to eat healthy. i eat a salad with some small pieces of bread on top about 5 times a week. and the other two days are soup. i try to not eat a lot of bread and rice but it wont work. i need help because i really want to lose weight. i also have a question i would also like to lose weight in my thighs. can you give me some tips on that, please. thank you so much. i really will use your advice to the best i can and ill see if it works. but also i have some fat in the stomach area. right under the chest. i would also like to lose that as well. i know i’m asking for too much, but i really want a good health.
Hi Sasha, yes, ramp up the cardio. Try to do 45-60 minutes jogging, elliptical, cycling every morning. Keep the diet really healthy, zero high GI, all good lean proteins and low GI vegetables. Add squats and lunges to the circuit workout, if you still have strength in your legs after the 60 minutes cardio.
Hi Gudul. You know what the problem is – junk food. You absolutely have to stop eating it. Just don’t buy it, don’t go near the shops that sell it. Avoid situations that lead to it being eaten. You have to control your appetite, not have your appetite control you. You are in charge here!
Replace rice with a variety of nutritious vegetables, pulses, fruits etc. What eat rice with your chicken when you can have broccoli or chick peas?
What do you do in the evenings? If you finish work at 5pm you should have plenty of time for exercise, even if you are cooking and involved with family.
As for the many small meals, this is really still being debated. Some people say stick to the 3 standard meals. In either case you have to restrict calories – eating 6 small meals a day is not a way to avoid restricting calories. Many people actually overeat when having more meals, so be careful.
Remember, losing weight is simply a matter of using more energy than you consume. It is really that simple. The trick is not consuming too much while staying active and well nourished.
Hi Amanda, you have not mentioned exercise – are you doing any exercise? If not, start. If you have been doing some, now is the time to focus on increasing your fitness.
Hi Hannah, the same methods are required to lose the fat in your stomach and your things, there is no special trick to lose fat from one place of the other.
You need to look again at your diet. For a start, stop putting the bread on the salads, it is not required and just adds more calories to the meal. When having soup, also do not eat bread with it. Playing outside is a great way to keep active, but I fear that it is your diet that is letting you down. Increasing activity should help though. But look at it like this: 1 hour of gentle exercise may burn around 300 calories. 1 sandwich will add about the same. Diet is vital. You have to eat a nutritions diet to stay healthy, but also reduce calories to lose fat.
Find the time to do more exercise, and just cut out rice, bread, pasta, junk food, candy, soda etc. from your diet.
I have tried EVERYTHING!!!! even weight loss meds and i did lose
quite a bit of weight but idk whats happened i am not at a stand still with it all!!! WHAT DO I DO
Hi Courtnie, so you lost a lot of weight by following a diet plan and taking some pills, and now the weight is coming back? What are you doing differently now to avoid weight gain? The reason why most people fail to keep weight off after losing it is because they do not realize that unless they change their diet and lifestyle weight loss is temporary. The only way to keep weight off is the eat no more than you need and to stay as active as possible.
hi,
i forgot to mention this too..i have an allergy test done because i use to get internal excess body heat, my skin use too peel away and was losing hair too, the results showed i was deficient in zinc and alot of b vitamins, can you suggest anything?
Should i buy b vitamins complex and zinc? Or alternatively which fruits and foods should i consume more to get rid of this defeciency? My nails dont look healthy too and my skin is dry too even tho i drink more than 2ltrs water daily…
Hi Abby, sounds like you really need a much improved diet. A variety of vegetables, pulses, fruits and lean meats will help mostly.
Zinc is found in meat, milk and cheese, bread flour and cereal products, peanuts, pulses.
B vitamins are found in eggs, chicken, wholegrains, milk, peas, fruits, fish, nuts, broccoli, sprouts, spinach, peas, chick peas, potatoes – and many other foods.
So a more varied diet. Start reducing all junk and processed food and increase healthy real food. Taking a multivitamin would be a good idea while you are still improving your diet.
so, should i buy multivitamins or b vitamins complex?
A multivitamin and mineral supplement should be OK. What is your diet like at the moment? Do you eat much fresh fruit and veg daily?
my diet is as follows :
breakfast: egg with wholemeal bread, green tea/ porridge with semi-skimmed milk / banana with almonds, raisins, cashews, seeds.
Lunch: mix veg noodles+apple+orange or veggie supreme wholemeal sandwich +tangerine+apple or chicken soup +pear+apple or tuna sweetcorn pasta +apple+ orange,
snack: green tea with some fruit and nuts
dinner: as mentioned in lunch,different days different menu
evening apple
with flaxeed capsule omega 3,6,9
Well, your diet looks varied enough with plenty of vegetables and fruits. Maybe you need to increase meat or dairy for more zinc, chicken soup does not generally provide a lot of chicken (unless you make it yourself). Take a multivitamin and then see if you can get another test done in a month to see if you have increased vit B and zinc.
ya but i also have another question. i am starting to follow the list above but can you tell me what i should eat for each of those days so i know exactly what to eat and not. i am so sorry for asking for too much but i really wanna lose belly fat thats the only thing thats making me look wierd. thank you so much!!!!!!!1
The Daily Food Guidelines are what you should be eating. It is restrictive, but then it is meant to be.
Hi, I was wondering in you can use a dressing for the salad???
And can I subsititute the macklrel for tuna?
You can use olive oil and some salt and pepper. Yep, I will allow you to have tuna too. Any oily fish that is rich in fatty acids is a good choice.
Thanks! Can I also use some vineager?
A little vinegar is OK. Bear in mind that balsamic vinegar often has some sugar added.
What kind of stew and soups would you recommend for this diet? Any recipes?
So long as you make them yourself, use a variety of vegetables and pulses, then most things are good. My wife makes a lovely stew that the whole family eats, something like this: Chicken, onion, garlic, herbs, tomatos (chopped canned), chickpeas, peas, carrots, potato, some other beans (blackeye sometimes I think), lentils. Chicken is lightly fried in the onions and garlic, then oil drained and everything added to the pot with plenty of water and left to cook / simmer for 45-60 minutes. Lovely. My wife has it with rice, I have it on its own – plenty of healthy carbs there, no need for rice.
That recipe sounds great! So carbs are allowed for lunc or dinner, since potatos are in the stew?
Well, the diet plan in the article is very restrictive and aim at maximum fat loss in a week without causing muscle wastage. A stew is more useful if you are doing more intensive exercises and working at weight loss in the longer term, which is really the best way to lose weight.
Hi, I am 13 and I do not have that much fat on my body, but my stomach has quite a bit. I am not FAT but I would like to lose my belly fat. I weigh 125-130. I have lost about 7 pounds in the last month or two because I played competitive volleyball. But my season is over and I really want to keep it off. I have a home gym sorta thing and I do not eat too unhealthy but I could do better. I eat a bowl of cereal or two whole wheat waffles with peanut butter and syrup for breakfast. Normally a turkey sandwhich or a salad and some grapes or carrots with fat free pudding and water for lunch (I pack my own for school). And for dinner I eat whatever my mom makes and normally it is healthy but I really need to work on portion control and self- control when it comes to sweets. Thanks!:)
Hi Kenlee. Sounds like you need to start regular exercise to help you stay a healthy weight. How tall are you? 125-130 pounds could be a healthy weight for you. You should maybe reduce the about of syrup you have for breakfast as that is just sugar really. Portion control is important, however, at 13 years exercise is most important. This is a time when you are growing and developing and you need to carry on with a varied and healthy diet to ensure that you get all the nutrients that your body needs.
Why not see what other clubs there are that you can join while the volleyball season is on hold? Martial arts, swimming, gymnastics etc.
Hi, im 19 years of age, 80 kgs and 181 cm tall. I train for basketball three times a week, my legs are rather skinny whereas my top half (especially my belly) is heavy. I really want to slim down as all my friends are the perfect figure! I hate going out with them because I spend the whole night depressed about my body. They inform me that I look healthy and I shouldn’t get down on my weight because im tall. But im so concious about my belly as it is such a pot!! As of a couple of weeks ago, I have cut down on carbs, slowed down on my alcohol intake and continued to excercise. Since then I have seen no results! is there something I’m not doing? I have a busy lifestyle but do I need to find more time to excercise?
Hi Danielle. You are still just about a healthy weight, although as your BMI is 24.8 you are borderline on being overweight. However, if you have been training basketball for a while then this will increase your muscle mass and raise your BMI anyway.
You mention beer, and it could well be that the beer is still a problem. Although you could increase exercise to burn more fat, this is probably not going to be a long term solution (i.e. work for the rest of your life) so it is best to learn now how much you can eat and drink to remain a healthy weight without having to exercise for 60 minutes a day 7 days a week. Cutting some carbs is good, but it is total Calories eaten that counts, so you may still be taking in too much on average. Not a lot over your needs, but enough to mean that when you try to lose weight it does not come off. Maybe start by looking closely at your diet and try to spot the things that you think may cause a problem and reduce those (such as bread, pasta, rice, snacks etc.).
Hi,
My body is well portioned. I would like to trim my waistline and lose the belly fat only. What are my options?
Hi Peggy, you need to exercise more to tone up and eat a healthier diet with less refined carbs / junk food and more low GI vegetables and lean protein sources.
Hi motley please can you help me.
The past few weeks ive been trying to lose weight but I have seen no changes yet whatsoever its really getting me down.
All id have is cereal around lunchtime and a healthy dinner id often go to bed hungry! I really cant eat breakfast and cant eat to about 12 in the afternoon. Do you think its a good idea to go to bed quite hungry? I thought id need to eat less calories to see results!
Are you familar with the old weight watchers diet? Do you reccommend using all your daily allowance points or not? Please please help.
Laura xx
hi im 18 years old & 5ft 3 & also weigh 10st 3. I use to be a tiny size 6 half stone & had a really flat stomach. But in the past year I’ve been putting on my weight off medication I am taking. I have been struggling to diet as my medication gives me a bigger appetite. But I am definitely going to stick to this. Can you tell me if this will definitely give you results & if i will lose the pounds or even the stones quick. I’m really looking forward to getting this fat of can’t wait for the new me!
thanks a lot!
Hi Laura, I am not familiar with weight watchers really, although as I understand it they just use points instead of calories and give various foods a number. Weight Watchers does work though, by all accounts, if you stick to the program and keep going to the support groups. A friend of mine did lose weight after 2 kids on Weight Watchers.
Do you exercise at all? Really this is key, even if just walking every day. Getting more active is so good for out health and helps to control appetite as well as burn off more energy.
You need to ensure that you are still getting adequate protein in your diet, as low calories / protein leads to muscle wastage, which leads to reduced metabolism, which leads to increased fat accumulation and increased lethargy, creating a viscous cycle. Exercise and healthy, balanced diet is the real key.
Hi Meesha, yes you should definitely lose weight if you do this plan properly. It should be considered just the beginning to kick start a longer period of increased fitness activities and healthy diet though.
hi, i just started this diet today, i have only 10 days to get ready for an event and my belly is my problem area. I have a thyroid problem, so i am taking medicines, i am also on vitamin supps, do they affect the success of the program?
i also want to know if dinking tea is ok, i mean no milk no sugar, it has zero calories right?
Hi Lizzy, this will help, but you are going to have to work hard and do those exercises. Nothing wrong with tea, although a green tea may aid fat loss more, and they should only be drunk without sugar or milk too, so a great choice.
Thanks for the info and the boost!!
I really dont get time for exercise after coming from work and doing all the household things. I would like to know if i go for something like vegetable soups for lunch and chicken soup/salmon/grilled omelet for dinner, cereals as breakfast and snack on some nuts& fruits will it help me to reduce weight fast? I need to reduce at least 7-10 lbs in 15 days. Does this make sense?
Another thing I would like to know is if I reduce weight with the above diet plan, will I gain back pounds quickly if I stop it. I mean will it be fat loss/water loss/muscle loss?
Thanks again!! God bless!!
Hi Gudul, you will lose weight but how much depends largely on how overweight your are and how much exercise you also do. 7 to 10 pounds in 15 days is not going to easy, you will have to work really hard with the exercise and be 100% strict with your diet. Regarding the weight coming back, the weight only ever comes back when people return to their old eating habits. You need to follow this diet up with a permanent lifestyle change.
hi my name is toni and I am 157 lbs and I’m only 5 ft4 and I try every diet and I can never stick to it can anyone have any ideas why I can or what I can do to lose weight.
Hi Toni, the big question is, why do you not stick to the diets? Do you exercise at all.
Hi, I am 64 years old and a life time smoker. I quit the habit 8 months ago but I gained about 7 kg. I have never been this heavy before and it is bothering me a great deal. I am looking for a good and quick approach to lose this extra weight which is mostly concentrated in the belly and abdomen.
Can you help?
Thank you
Hi Carmen, many people do indeed replace smoking with food. Really you need to start organizing your eating more, setting meal plans and following a stricter diet so that you do not impulse snack between meals. Are you active? Walking every day would be a good way to start improving fitness and it will help manage the weight too. 7kg gain in 8 months is reversible.
Hi, thing is i do not eat eggs and the diet recommends that on a wednesday you should only eat eggs. What can i eat to subsitute the eggs€€€€
Fish, whey protein, tofu, chicken, all good protein sources.
Hi, im rebecca and im 13. I’ve been on a diet for 4 months now althought its really hard, its not working. Im eating 3 things day because when i go to school i usually eat tons of sugary sweetes.
My familys struggling with money right now so I cant buy mackeral or stuff, even thought i hate fish.
Please send me back some tips?
Hi Rebecca. Really at your age the best thing to do is stop eating sweets and exercise more, take up a sport with your school or do some activities outside of school. If money is tight then stopping all sweets will help. Rather than spend £5 a week on sweets you could go to dance class instead. Also remember that a healthy and balanced diet is very important for teenagers.
Hello! Would be great to get some help here!
I am 16 years old and 190cm tall with weight just about 97kg.
I have been doing exercise a while ago, but after cut out on them, and now I have a belly fat which I want to get rid off. In addition my primary aim is to gain some muscle.
So I started my training plan about 4 days ago.
I completely cut out on junk food for a start. Considering exercise I am doing workouts 5/7 days a week, cardio sessions included.
I am in boarding school so it is hard to keep up to some diets, but my current diet is:
Breakfast:scrambled eggs/cereals/bacon
Lunch:meat/salad
Dinner:rice/potatos/chicken/with some fruits
Please help me out and suggest possible improvements for my diet. And in addition on suggestion on how shall I organize my 5-day workouts(when shall I take rest days and etc)
I am doing a lot of muscle exercise on abs and shoulder/biceps, so was considering takin protein shakes, however not sure If they will just worsen the situation and will gain me more belly fat(
Thanks in advance!
Hi Artemis.
Diet: ideally have oats / wholemeal bread for breakfast, not processed cereals (these release sugar too quickly, not good). Don’t have bacon every day. If kippers (smoked fish) is ever on the menu for breakfast have this. Lunch sounds good. Dinner, brown rice always best. An extra vegetable for dinner would be good. If you stick to that you will do well.
Workout: If you are doing 5 day workouts, then you have your rest days sorted already 2 days a week. You know your study schedule best. Just make a point of making it a real plan, write down in a dairy when you do each workout to ensure you do not “forget”. To start with do 2 weight training sessions, 2 bodyweight circuit workouts and 1 longer cardio session each week. That’s your 5 workouts. Best format would be:
Long cardio session, Weight training, rest day, bodyweight training, weight training, rest day, bodyweight training.
Try that for a month and let us know how you get on.
Thanks a lot! Will keep you informed and will keep up to this training programme and diet!!
And just question which you didn’t answer. As I am not only doing fat loss exercises, I was thinking of getting a protein shakes to help muscles recover after workouts and increase their growth, as at the moment after 4 days muscles are feeling veery tired, however I am not sure if the whey protein shakes will instead add mass and create more belly fat?or will just not let me get rid of current belly fat?
And lastly, for the cardio sessions what would be the best distance to run? So that I don’t run too little and too much also.
Thanks!
Hey again.
Thanks for help with cardio session, but still unsure about whey.
What exactly do you mean by “adding calories in the whey shake to your daily limit”??
Thanks!
Hi, I have been dieting for about a month. I usually have a small sandwich for breakfast, tuna, fish or chicken cutlets for lunch and no dinner. I workout almost everyday for a hour: 30 minutes on the treadmill and 30 minutes dancing, lifts and sit ups. I have belly fat and thighs that I would love to trim a little. I weigh 57 kilos.
Hi Artemis. At 16 years your daily calorie requirements are (on average) 2700 Calories a day if doing a low level of activity. To lose weight you would need to ensure that you are consuming 2200 Calories a day – this should result in about 1 pound (0.5 kg) weight loss per week.
If you start taking a whey shake this can easily add another 300 – 500 Calories to your daily intake. So, if you drink whey, you will have to lose 300 – 500 Calories somewhere else in your diet (usually in bread, pasta, rice and other starchy staples), as otherwise you will not breakdown your fat reserves.
Hi Sally. Just aim on getting fitter. You probably should look to eat a more varied diet too, it seems that there are no vegetables or fruits in your diet, just bread and proteins. A balanced diet is vital to good health. Also 60 minutes of exercise a day is demanding on your body, I am surprised that you manage to do that with no dinner.
Hey, I am 167 centimetres tall and I weigh 67 kg. I have a lot of stomach fat that I want to lose. I eat quite health eg. breakfast – whole grain toast & a glass of juice. Lunch – A chicken and salad sandwich on whole grain bread. Dinner – Red meat and some vegetables. And every Thursday I go to gym and other days I go running. I have tried eating as healthy as I can and exercising whenever I can, but I haven’t been losing any weight. Do you have any advise on what I could start doing differently?
Hi Sarah. You are doing well, your BMI is 23.9 which means that you are a healthy weight, although towards the top end of healthy. It sounds like your diet is good. You do not mention snacks or alcohol, do you have either of these during the week?
How far / for how long are you running each time? One solution would be to increase running time or speed to burn more calories. Another would be to go to the gym twice a week to perform full body weight training workouts to increase muscle mass, which will help you to burn off more fat.
I do not drink alcohol and I run for about thirty minutes and come back and do some push ups or sit ups.
Maybe start doing more bodyweight training, not only after running but as a workout on its own. Still run though.
Okay thanks :)
Hi, I’m 25 yrs old and I just had surgery on my leg. I’m 5ft 4 ins and weigh 170 pounds. What can I do to lose belly fat and not gain weight .
I been doing sit-ups and eliminated bad food choices. I don’t drink nor smoke. Everyday I do a situps. Is this bad or good I really can’t think of anything else to do.
Hi Danielle. Sit-ups alone are not going to help you to lose weight, however, as you have had surgery on your leg your options are limited. Depending on the surgery, swimming could be a good option if you focus on using your arms more than your legs – but you should check with your doctor first.
Really it is a matter of a healthy and balanced diet. Stopping all junk food and eating just nutritious and healthy foods should also aid your recovery. Take a look at our article on scientific ways to lose weight. Some tips from there include eating more protein, dairy calcium and soups to reduce hunger and aid metabolism and fat excretion.
Thank you
Hi! I am 13 years old and weigh around 115 pounds. I am on the track team and I do weight training. I also play baseball, basketball, and football. But, I still have some fat on my hips and lower stomach. My diet is pretty healthy. But I do eat junk food once in a while. I am going to a watermark in 10 days with my grade and I want to look good for the girls. Please Help!
Hi Nathan, with all that exercise then all you need to do it cut out all the junk food, sodas – everything sugary and processed.
Will that help me lose the fat in 10 days?
Nathan, if you are doing track team training, weight training, playing football, baseball and basketball, and eating a healthy diet, then you should lose weight (fat) if you follow a healthy diet, assuming that you are overweight now and that you will also be eating to match your needs and not too much. You cannot really expect to do much in 10 days, so focus on being healthy and training hard for your sports. This will be a much greater appeal than anything else.
Thanks
Hi there, I’m a 28 year old girl who is 5’7. I am currently, 10 stone, 9 pounds. I would like to lose another 9 pounds and drop a dress size.
I have been exercising 5-6 times per week for 50 minutes a session during which I complete 10 – 12kms on cross trainer and exercise bike, followed by weights. In the past 5 months I have only managed to lose roughly roughly 9 pounds.
My diet is quite strict. A typical work day consists of wheatabix with low fat milk and coffee. Lunch, salad or brownbread sandwich. Evening, soup or ryvita with low fat cheese or special k and banana or a low fat/calorie convenience (weightwatchers) meal. After the gym I have two squares of dark chocolate and a portion of sugar free jelly.
I lost the 9 pounds in the first couple of weeks back in January but have not lost any more weight in recent month despite persevering. I also started to take diet pills, oxypro plus a couple of weeks ago. I treat myself only once per week with a take away or meal in a restaurant. My arms and waist are my main problem areas, please help!
Hi Helena, we got all your messages OK, they are just held in the moderation queue before being publish. I have merged them together.
First, good work on losing 9 pounds. At 149 pounds and 5’7 your BMI is 23.3 which is pretty good. So you are a healthy weight, and the regular exercise is getting you fitter and stronger too.
Are you a vegetarian? It seems that your problem could be a lack of protein and fat. The foods you mention above are all carbohydrate based with low fat cheese and low fat meals. This type of diet may appear healthy but has been shown to actually result in you feeling hungrier and being more likely to snack. The low protein value means that you may be suffering from muscle wastage and this is lowering your metabolism. All the exercise is resulting in your body having to break down lean muscle tissue for energy rather than using dietary sugar for energy and protein for repair and growth.
So, first off start having protein with each meal. Eggs for breakfast, cottage cheese, fish / chicken salads, nuts, pulses, tofu. You must have a balanced diet and with exercise 5-6 times a week you need energy and protein to get fitter. So I would suggest that you stop the diet pills and instead have 3 portions of protein, one with each meal, every day. See how you get on with that.
Hi, I’m 17 years old, I weight about 178 pounds and I’m 5’11, I’m not so sure but I’m 180-183 cm.
I have had belly fat for years now, and it’s really been my biggest health problem of all, I always loved food which made everything harder.
Last year I started a daily program of 30 minutes of cardio and 30 minutes of other exercises, I didn’t really focus on my belly fat at the time, I just wanted to lose weight desperately and I could almost see a result after maybe 15 days but I stopped.
I had a plan to start working out this spring but I ended up working on my plan this week.
1st day : I basically just carried on my daily food system and haven’t really decreased anything (breakfast : yogurt, muffin Lunch : burger orange juice, later on day I ate many cookies and orange juice, That’s when I ruined it, THEN I went to relative’s birthday party and ate cake, with a few other snacks and soda, That probably ruined it all.
2nd day : breakfast : Yogurt, Lunch : half mini sandwich (chicken) a few hours later I had a banana, an apple, orange juice because I needed vitamin C to start working out. After the workout I had some pop corn, it wasn’t much at all, besides it was burned and I used olive oil, For dinner I put two potatoes in a casserole full of water and put them on fire, and small piece of fried chicken.
The fist day I did some cardio for 45 minutes and a few exercises.
second day, cardio for 60 minutes and about 40 minutes of exercises.
Could I notice a difference by the end of the seventh day ? If I keep on doing this every day for a month, will there be a big difference ?
I’m planning on working out 2 hours per day!!!
Hi Fabian. If you goal is to become very fit then you should achieve it. If you maintain that amount of exercise you will certainly get fit and lose weight. You seem to know where your problem areas are – mostly the cookies and cakes. This means you know what be stricter with. Make sure you get some more protein in your diet, apart from the burger you do not seem to be getting a lot – ok, some chicken too. Maybe you are OK there. Reduce pop-corn, white bread, white rice and increase lean protein and low GI carbs. Mix up the exercise. do some HIIT and weight training as well as your usual cardio sessions.
Hi, I am 14. I weigh 120 lb. I am 5″2″ and I would like to get a flat stomach and abs. So I saw this and I am going to do the schedule. but will it really work and will I see results fast? cause I have a dance coming up and I am self-conscious when I am in my swimsuit. so will I get results if I stay on this schedule
Hi Emily, the most important aspect at your age is to focus on fitness. Eat a healthy and balanced diet and train hard to make your body fit and strong.
I am 30 years old women, I got married for 3 years, I don’t have any exercise schedule now,my weight is 54 and my height is 5 feets…I have polycystic ovaries problem and is having treatment for pregnancy,my belly is increase very much.
Kindly tell me how to reduce my belly fast and have a flat stomach, is it possible? Also please tell me is my weight right or I am over weight?
Kindly tell me cheap foods plan for diet which i can afford,i cant afford expensive at all,also tell me exercise that quickly reduce my belly.
Thanking you.
Hi Qurat. Regarding cheap food, eating less food is most important not eating different and expensive food. Try to reduce the amount of bread and wheat based foods that you consume and eat more fresh fruits and vegetables. Look at these articles on home workouts that you can do.
You weight is healthy (BMI is 23.2 based on 54kg and 5 feet) so you really just need to improve diet and do some regular exercise.
Hi, i’m 25 years old. i really need to slim my belly and thigh as it makes me look more old and bulky.i can’t wear any stylish clothes.i want to cut down the fat within a month. i am trying to eat balanced diet but i don’t do exercise regularly.
My meals..
Breakfast- 1 egg with a bread slice
lunch- only toasted vegetables
evening- small amount of noodles or biscuits
dinner- toasted vegetables/ oatmeal.
i also drink a glass of lemon and honey with warm water before my breakfast.
plz, plz help me with my diet and suggest some exercise so that i can become slim within a month….
pleaseeeeee!!!!!!
Hi Riya. 2 diet suggestions: 1. Stop the evening noodles / biscuits. 2. Consume more protein and some dairy. Also for breakfast make the bread wholemeal.
For exercise, you need to start exercising every day. Follow this weekly fitness plan if you can.
hello, I’m 24 years old I weigh 198 pounds I’m 5′ 8″ tall. I work all day in an office a stay most of my day in an office chair. My mom cooks really really healthy meals everyday and everyone in my family is skinny!! I used to weigh about 72 kg but in the last year I’ve gained a lot of weight! I admit I exaggerated with cheese before lunch and dinner and homemade salami etc but I’ve cut down on these things for the last month! I’m not eating alot I’ve cut down on food portions. I go jogging every night from 9,30 pm to about 11pm for the past month. in the afternoon after lunch I lay down for about 20mins not any longer. I drink alot of water and drink green tea. I’ve been eating cereal and yogurt too. after all this I still can’t seem to lose any weight and my belly is always full of air! please help
thanks in advanced!
Hi Enzo. Firstly, do you snack? I worked in an office for 12 years, and most overweight people tended to snack a lot during the day. How far / how many minutes do you jog? If you focus on running faster and building up your level of fitness you will start to lose more weight. If you are exercising for 2 hours you need to consume some carbs afterwards to prevent muscle wastage.
if you diet is generally healthy and you have gained weight then the problem is simply too much food and too little exercise. Just take a closer look at your daily eating habits and get fitter.
Hello, I am 16 years old, 5″5 and weigh 128-132. I am in school 750-3pm and work on random schedules usually 5pm-12am. I usually am pretty athletic, I have endurance but I am just starting birth control and that holds my water weight I think.. Recently I have a little extra flab in my lower belly I can NEVER get rid of! And Also right under my butt! I am a vegetarian and my meals usually vary but a typical day would be
Breakfast: banana and couple of strawberries
Snack: wheat thins, Treo Bar and sip ok vitamin water or plain water through out the day..
Lunch: pb& on whole grain wheatj with an orange, and chips, (unless I go out)
Dinner: always something Italian, lots of pasta in my house for my family Is hard core Sicilian. tofu and salad or fake chicken or some garden burger..
Any thing to do about my diet plan? And what workouts can I do to rid of this new flab? Please help! I’m going on vacation the 16th of June and want to be confident in a bakini with no low belly flab!
Hi Veronica. If the lunchtime chips are a daily thing then you should certainly cut back there. Also “lots of pasta” could indicate too many calories being consumed. Ideally replace the chips with a salad or mixed vegetables on most days and in the evenings have less pasta and more vegetables. Regarding workouts, anything really. The only real rule is that exercise should be done often. You mention that you are athletic, what are your favorite activities? Running, swimming, team sports, dance? Chose something and pursue it.
Hello, I am a 21 year old girl 5’8” weighing around 140 pounds. I have been running hard for a month now (5-6 days a week for at least 30 minutes every time) but don’t feel like I am losing any weight. My arms and legs are pretty toned but and I am ok with my weight except for the fact that I have a pouch of unwanted weight on my stomach. I am going to try this diet/exercise plan for the week but I am really frustrated as I have always been bothered by stomach fat, and feel ok with the rest of my body. Do you have any suggestions for me? Thanks!
Hi I’m Hannah and I want to lose weight but it is hard to do it because I have a gene that it’s hard to lose fat fast what should I do. I wanna lose weight in 1 week how do I do it? I want it in beginners mode though but I really want to lose weight. But I can’t seem to find a good way can u help plzz…
Hi Cait, just keep on running and look to make small changes to your diet to make it healthier. Running will eventually lead to weight loss as you get fitter, it does not happen overnight though. Give it a couple more months, keep getting fitter and running faster.
Hi Hannah, to be honest, that gene is not your problem. Genes can only ever make people more likely to put on weight, they are never the cause. You need to follow a healthy diet, reduce portion size, eat more vegetables and fruits, more lean protein, less high GI food like bread, pasta, rice, noodles. And exercise more. If you are not exercising 3 times a week for 45 minutes each time and your diet has not changed then you cannot expect to lose any weight. Make a change.
I plan to continue running. I just didn’t know if there was a way to target stomach fat as this is my main problem. Will simply running take care of this in time? Is there something else I should be doing?
You cannot target fat, just total body fat. Running is a good way to get in shape. Adding some bodyweight exercises or weight training will help more.
Hi,
I’m a 16 year old male, about 5″10 and I weigh about 73kgs. Usually, I do around an hour of excercise – 40 mins of running and 20 pushups, etc per week. On the days that I don’t do this I go to kickboxing which is mostly muscle building and training for being in the ring which is really intense. However, recently I have stopped that due to important exams, and I only do kickboxing, so excercise on average 1 time a week. This will continue for two weeks, afterwards I want to start my routine again. I would like to get a six pack in about the two weeks after the exams, so four weeks from now. I have developed and toned muscles under about 2 centemeters of abdominal fat. Arms, legs and neck are fat free, small amount on waist and most on belly. I can feel my abs under the fat and want to loose it quickly. Currently I don’t diet, and as a ‘growing boy’ I feel hungry often, as I have quite a high metabolism. I haven’t tried to diet as I am quite baffled as to what to include in my diet – could you please give me some guidance on this, please be very specific and I don’t want to be seen as trying to starve myself, and I need the energy for kickboxing. At the moment, my diet is quite varied, but usually I have eggs and toast at breakfast, for lunch types of sandwiches, and for dinner it’s very varied, steak, pasta, sheperds pie, soups, curry.. Lots. I eat big portions as I get hungry very quickly after eating, particularly protien – if I eat a thick steak (about 1.5 inches) on it’s own I’ll be hungry in 15 minutes. I have chocolates after meals at lunch and dinner, and snack particuarly in the evening. Please help, thanks..
Hi Roosh. Best thing you can do is just try to stop the chocolate snacks after meals and instead have more salads and low GI vegetables. Ideally you need to increase the exercise again though – a daily home circuit does not take up much time and will be good for your concentration and sleep too. You are right to not “diet” as you do need more calories at the moment. Also any form of calorie restriction will affect your concentration too, and especially if you reduce fat or sugar too much – both are needed, although you should chose healthy sources of both (fish, nuts, seeds, low GI carbohydrates). Take a look at the basics of the healthy diet, more information there.
I’ve always had a naturally lean build, but carried fat around my core and under my chin. Since I’ve started weight-training, I’ve noticed that I have literally no fat left, except for on my stomach. The rest of my body is muscular and toned, however my stomach has remained the same. I’m still trying to gain weight (muscle), but I’d also like to lose my belly fat as well. I know that I need to be doing cardio to burn the fat, but is it possible that I’ll lose the muscle I’ve built up by doing so?
I do eat healthy, but need to cut back on the pastas and breads. Also my workout is as follows:
Monday-Chest
Tuesday-Back and shoulder
Wednesday-Legs
Thursday-Arms
Friday-Cardio (5-6 mile run) and an Abs class at my gym
Saturday-Cardio and abs
Sunday-Rest
Why have I lost fat every else but my stomach?
More cardio is needed. If your diet is good and you carry on weight training you will not lose muscle. Ideally do the cardio in the morning then your weight training in the afternoon / evening after you have rested and refueled.
Alright so im 20, 5″11 and a girl.
I have stomach fat and I want to get rid of it
within the next week, what is best for me to do?
Oh yeah I also want to tone my butt and lower back muscles…how do i do that too?
Hi Mannie. Well, really the best bet is to follow the plan. For toning back and butt the best exercises are deadlifts and squats. To be honest though, you need to think longer term that a week. But take it one week at a time and soon you will be in great shape. Just remember the main 2 rules: always healthy diet, also aim to get fitter.
Um hi I’m Rachel. And im perfect everywhere but my belly and i got teased for it, but i don’t just want to lose my belly to prove them wrong but to build confidence also,but the issue is well i have a single parented mother and she can’t buy the food you listed because that would be treating one different from the others so can you kinda help me out also because im going to the 8th grade when school start and there is junior prom and i want to look and feel different so can you please help me?
Hello motley health. Its a fabulous job you are doing here guiding folks to a healthy lifestyle.
I, like everyone else also have a question to ask, and would keep it as brief as possible.
So, i am 24 yr old guy, live in india, eat predominantly veg diet. i used to be around a 100kgs a few years back, lost around 35 kgs five years back and had maintained a toned physique hovering around 70kgs till a year and a half back.
now, due to studies,etc, i completely ignored the work outs and diet and ended up gaining 10ks over almost last 2 years. now i have time to loose it. because of regular workouts since past few years, i have a muscular physique (so my metabolism should be high right ? )i have also noticed the weight is only around my abdomen. As per the charts, i should be weighing 70ks max.
Now, i workout at the gym for an hour (40 min cardio + 20 min of core body exercises)in the night 9.30 to 10.30pm. have 2 egg whites, pulses and some fruits after that and off to sleep. the days begin with oatmeals,skimmed milk,fruits,egg whites,and some snacks and more or less the same for lunch.
what frustrates me is that after loosing all this fat, i am not able to achieve a feat of loosing a little flab around my waist, when a six pack is just waiting to surface…
thanks a lot,
regards,
vishal.
Hi Vishal. Firstly, what did you do to lose 35 kg five years ago? Maybe that is the answer? You diet and workout regime looks good, so maybe it is just a matter of time for now – build up your fitness and strength, maintain a healthy diet and in time as you get fitter and train harder you will lose more fat. Nice photos on your blog.
I am 45 years old i love living on soda and pasta but these last few weeks people are saying i getting fat in belly and butt what can I do to fix to lose weight in butt as well as belly. i walk a lot each day during work but i dont think its helping?
Hi, i’m a sixteen year old girl. I am 5 foot 3 (i weigh 120 lbs i think) and i used to be really thin but have started putting a bit of weight on. I have just finished my exams and recently I have been going cycling 5-6 sometimes 8-10 miles a day with friends through the park. This is to tone down my thighs. Will this work?
I also want to lose a bit of stomach fat because my lower stomach is getting bigger :( if i stick to this regime will i lose a bit of weight :
EAT: breakfast- yoghurt and apple
Lunch- fresh salad and some fruit
Dinner- soup
Also drink a lot of water
SPORT:
cycling in the early morning
Gym class after breakfast ( zumba, weights, dance, etc)
walk dog for 30 minutes after lunch
cycling in the evening aswell
if i do this for like 3-4 weeks (before i go away) how much weight would i most likely lose.
thank you x
Hi Richard, you need to quit your soda habit. Pasta is OK in moderation, too much will lead to weight gain though. Walking is good exercise, but are you walking enough? Minimum of 45 minutes a day is required and that should be brisk, not a gentle stroll.
georgierulz, that sounds like a healthy lifestyle and diet. Hard to say how much weight you will lose, a general rule is that you lose 1 pound for every 500 Calorie deficit you run each day. Just maintain your healthy lifestyle and diet and do not worry about how quickly the weight is lost.
Hello again,
I’ve changed my diet, in order to try and lose belly fat, this is my current routine :
9/10am – Breakfast, usually 4 eggs (scrambled) with a slice of wholegrain toast.. Or 3 tbsp yoghurt with a handful of strawberries and a tbsp of pistachio nuts.
11/12 am – snack, either oatcakes with a small amount of peanut butter, or rye bread with a bit of meat – following the principle of 60% complex carbs and 40% protein.
1 pm Lunch – varies a lot but sticks to the principle of 40% protein, 40% complex carbs, like leaves, and 20% starchy carbs – e.g. skinless chicken with steamed broccoli and a little bit of whole-wheat pasta.
4 pm snack- same as above
Dinner – varies but stick to principle of 40% protein, 60% complex carbs, ie chicken and salad..
I’ve given up all sweet things and my exercise routine is this :
Mon – kickboxing for 1h30, some cardio, mostly press-ups and body work, as well as sparring
Tues – rest day
Wed – kickboxing
Thurs – At home workout – so about 30 min on treadmill – 5 min jog, then 2.30min sprint and jog intervals.
Friday – home workout again
Saturday – gym, smaller cardio, lots of body work, then swimming for about 15 mins
Sunday – gym
I’ve also started drinking 1.5l of water per day.
Even though I’m only about a week in, I expected to see some results, do you think I could burn 2cm belly fat in a month following this routine? I know I should be patient, but it depresses me seeing only fat on my belly that refuses to budge :( how long before I loose it would you say?
Thanks…
Hey motley? What about my comment /: I’ve been waiting to hear your response.. Please don’t ignore me :/
Hi Roosh, sorry, I read your message then got sidetracked! It looks good. You are training hard and being careful with your diet. That is the key really. Monitor your progress and modify if required. I see you have a rest day, you can always do some “active rest” on that day, such as a walk or other light cardio, just to help you along.
No problem, I haven’t seen any results though… Do you think that it’s because it’s still within a week since I started? And do you think I’d be able to lose 2cm of belly fat in a month?
Yes, early days, be patient.
hi. im 16 years old and i have a some stomach fat i would like to get rid of before i go to Florida in about a week. i get tons of exercise because i am a competitive dancer and i’m at my studio 13 hours a week but i just cant get rid of my tinny belt of fat around my stomach. i could eat healthier then i do but i don’t think i’m that unhealthy. i don’t usually eat breakfast but when i do its usually fruit or a granola bar. for lunch i have a sandwich on whole wheat, granola bar, carrots and usually something unhealthy like a big cookie. when i get home lately i have been having chips and salsa, and chocolate milk for snack. for dinner i have either pasta chicken or salad. I get a lot of exercise and i eat not bad for my age but i just cant seem to jet rid of the fat. What do you suggest I do?
Hi Blaire. You need to take a careful look at your whole diet. Breakfast sounds OK, as does lunch. But in addition to 1-2 granola bars you are also having big cookie, chocolate milk and chips. These are all very unhealthy. I am not sure what you mean by “i eat not bad for my age” – these types of junk food are bad at all ages. Apart from chicken sometimes are you getting any protein? From what you have said I suspect that you are taking in too many refined carbs, too much fat, and not enough healthy low GI vegetables or lean proteins. Each meal should be well balanced and healthy. Take a look at the new USDA Healthy Eating Guidelines and try to maintain a healthy and balanced diet as well as getting the exercise. This may reducing your granola bars, cookies. chocolate milk and chips. Also eat breakfast every day, this stops you snacking too much throughout the day.
well i 49 years old trying to lose weight.
i drink a lot of soda and eat pasta a lot what can i do?
Hi Richard. First, stop drinking soda and eat less pasta! Follow the dietary rules here and also read Basics Of A Healthy Diet
Hey there, I’m 17 years old, weigh 71-72 kgs. I’m slightly over 6 ft, it all sounds perfect but the problem is I have a lot of lose skin. The skin on my face shakes when I run or even brisk walk. My lower stomach fat has always been there, and my hips are fat. I was 92 kgs earlier and exercised my way down to this but I want to get a nice firm body. My nutrition is a mess so please suggest me a diet and exercise plan, and a reason of my lose body. I’m a male btw. Thank you so much.
Oh and just to add, my bmi is perfectly in range but I’m guessing my body fat percentage is slightly over 15%.
OK, your BMI is 21.4, smack in the middle of normal. The big questions are:
What exercise are you doing and how often?
What is your diet like, what do you mean by “a mess”?
Both regular exercise and a healthy diet help to improve the skin.
Thanks for the quick reply.
Okay so by a “mess”, I meant its not a regular diet. I sometimes eat a lot and sometimes not as much but I do have a lot of carbs which is certainly bad. Sugary stuff like marshmallows and chocolates too. I’m ready to give up on it all, but I need quick results! My exercises are very basic, I do sit-ups and crunches for the stomach, maybe jog for some 4 kms followed by a 100m sprint and. 8kg dumbbells for some casual weight lifting. I’m not looking for weight loss, just need to shed that belly off and have harder skin! I also do a lot of sports so I’m actively active (if that made sense.)
Oh and just to add, my most important and regular exercise is this yoga move, its called “kapal-bhati”. U must would have heard about it. If not, u might want to google it or something. And also that whenever I eat, drink, anything at all, my belly tends to bloat. And I also suck my belly in most of the time to make sure I look like I’m in shape! Problems!
nutrition is a mess as in its not regular and consists of carbs, sweets and junk at times. im ready to give up on that. staerting today, ive been just exercising and am planning to go onto a fruit diet. is that ok?
also i suffer bloating a lot. whenever i eat or drink anything at all, my stomach bloats. i have to suck it in most of the day to look in shape. im otherwise atheletic and do sports.
Well, if you have excess fat then you do need to exercise more to burn that fat off. Regarding kapal-bhati, I remain sceptical about such exercises. I think that it is far more likely that experienced yogis manage their weight because they simply have less appetite from years of controlling their diet, and not directly as a result of the breathing exercise. So to be slim like a yogi, you need to eat like one as well as breathe like one.
About the fruit diet – this is not healthy, sorry. You need proteins and fats in a healthy diet, fruit alone will not provide that. Fruit is healthy in a balanced diet, but on its own it will lead to malnutrition.
so what all exercises do i do? and what about the bloating? and can u make me a diet plan? like what for breakfast lunch and dinner?
We cannot provide you with a free personalised diet plan. The article above provides both a weekly workout plan and a daily meal plan.
There are other articles on this website with alternative fitness routines and nutrition advice.
alright. last thing i’d like to know, is sucking in the belly a problem? or is it just another way of exercising the abdominal muscles by contracting them? and what do i do for the bloating?
Sucking the belly in may exercise the abdominals a little, but it is not really going to tackle to main problem, which is excess fat. This is lost through diet and exercise. As for bloating, that is usually caused by a poor diet. Too much sugar, bread, refined or processed foods. You have to experiment a little by changing parts of your diet. Keep a food diary and write down everything you eat (including how much) and make a note when you feel bloated. Make adjustments. The bloating is probably connected with the weight gain.
thank you so much! i really appreciate your help and im sure it’ll help me live a better healthier life!
cheers!
Hi there, how do?
I have been working out for about 8 weeks now, 6 times a week.
I am 29 years old, 5,7 and weigh 9.1 stone
I have no fat anywhere on my body at all apart from the belly area, I am after a flat toned stomach and can see I am getting there.. I have top abs and side abs and can feel the abs on my belly area but feel the fat over them and can not see them. I am happy with my muscles around my arms and shoulders and everywhere else… just this damn belly area still looks fat (Though not as bad in a morning) If I hold in my stomach it all looks very defined which is what i want but without having to hold it in a bit)
My Main routine is:
stretching for 5 minutes
Then 30 minutes of running on the spot with 2.5kg weights in each hand.. ( I then rotate how I am running with the weights by changing the motion every 30 secs
Abs workout for 20 minutes all areas mixing up the way I do them… I also do sets on the lower part by using my legs.
Then I spend about 20 minutes lifting wieghts.
I eat pretty much the same food each day.
6:00AM
Minibix Raisin(40g) full skimmed milk (0.01% FAT)
Whey protein shake
10:00AM
Ceral bar – oatibix 70 Calories
Banana
Pear
12:30PM
Regualy Kellogs Cornflakes(40g)
Apple or Plum / Grapes (about 6)
I workout about 2:00Pm (Followed by a whey protein shake at about 3:00 – 3:15)
5:30pm
A meal of one of these(Small portion)(with side of veg(brocli etc)
fish and beans
chilli and rice
spagetti and sauce
noodles
and always a peice of fruit about 20 minutes after I have eaten.
what else can i do to help shift this big looking belly area… It looks more odd now as it is flat with muscle at the top and shaped around the sides but the stomach itself is not flat and looks fat.
I only have 3 weeks left before my wedding arghhh
My Weigh Protein drink contains:
45G Scoop per serving (146 calories)
calories from Fat (24)
Protein (23g)
Fat (2.7g)
Carbs(11g)
of sugars(10g)
Kind Regards
Chris
Hi Chris. How much time do you have? I would suggest trying a morning cardio workout of around 30 minutes, ideally with sprint intervals. This should help you burn more fat. Then do the weight training in the afternoon or evening.
If you can reduce total calories over the next 3 weeks then do so. Cutting the rice, spaghetti, noodles and cereal bars may certainly help. Do not eliminate these, just try reducing some of the portion sizes slightly to aid further fat loss.
Ok I will try the cardio in the morning… I am afraid if I cut any more foods I will loose to much weight.. Ideally i would like to weigh 10 stone but with no fat at all.
30 mins cardio in the morning sounds doable.
Should this be before I eat breakfast?
Yeah, before breakfast.
hey there.
so i wanted to get ure feedback on the changes i’ve adopted to.
i now eat 4-5 times a day (small meals.)
breakfast(6:15)- 2 slices of thin chicken bologna with chilies, a boiled egg white and fat free milk.
snack(10:30)- 2 thin slices of brown bread with sesame with a slice of chicken bologna and some home made salsa sauce.
lunch(2:00)- a glass of watermelon and papaya + fat free yogurt smoothie.
by 7:00 i have 2 thin slices of brown bread with sesame with a slice of chicken bologna and some home made salsa sauce.
about the exercise, i do situps and crunches before every meal and before i go to bed and when i wake up. a total of around 300-400 a day.
casual dumbbells 2-3 times a day and sometimes a jog and plank.
now i’d want your feedback on if these changes are good because the results are favouring me, the stomach has lost some fat, the upper two abs are visible, no more bloating. so is all this alright?
Hiya, I wonder if you can help, I’m Diabetic, when I was first diagnosed 18 months ago I went very strict on what I should be eating as per my Diabetic nurse/Doctor, I.e Lots of Tuna, Chicken and Turkey…. for 6 months I had Tuna Salad every day, then fish or Chicken at night with salad or a small Jacket Potato …. I have got so sick of this diet that I feel if I eat another peice of Tuna I will be ill ! I lost 2 stone in weight which was great, as I’m only 5ft 1″, 57 yrs and I was nearly 12 stone, (until I was 45 to 48 I was between 8 & 9 stone, so this was the heaviest ive ever been) but I am now slowly putting weight back on, and now weigh 11 stone again, can you advise something a bit different, but will still help me lose the weight???
Hi Vishal, if the results are good then stick with it. When you stop making progress it will be time to review.
The chicken bologna may have saturated fat, so you may want to swap that for fish some days to reduce saturated fat intake. Also eating it 3 times a day may get boring? I would also keep the egg yolk, especially if you are only having 1 or 2 eggs a day, as they are an excellent source of vitamins.
Hi Christina, have you tried a low GI diet? Really any lean protein is good, and eggs should be OK too. It does not have to be all salads, although over cooking some vegetables will raise their glycemic index, which in turn will raise your blood sugar levels quicker.
Are you also doing some regular exercise to help burn extra calories? This can help lower glucose levels too. I am sure that you know already, but staying as active as possible is very important and increased blood flow should help reduce the longer term problems associated with diabetes, such as macrovascular deterioration and reduce blood flow to the extremities.
As it happens I am currently working on a new diabetes website, although it is in the early stages at the moment…. it will be announced here at some point, though the newsletter.
If you have any other specific questions I may be able to source an answer, I am studying diabetes at the moment with the Open University so have a lot of experienced people on hand through the OU forum who can help.
Thank you, to start with I didnt know if I over cook veggies it can affect my sugar level! To be honest I used to go for a walk every evening after work for about 30mins, then I also joined gymophobics, but the more weight I put back on the less energy I have and I’ve stopped everything, (except working and running the house of course!) It feels like a vicious circle.
Can I get an email when your investigations into Diabetes is complete?
One question I do have is, I love yoghurt, but dont think I can have it anymore, & to look at every single yoghurt on the market will take forever, I’ve looked for diet yoghurts but dont seem to be able to find them anymore, (I like Ski especially) and they used to do diet ski, but I have no idea where to get it now, or even if it will be any good to me.
Well, that may not be the case for all vegetables, but certainly carrots and also pasta as well. Potatoes too I think, but then who eats potatoes hard?
As for yoghurt, I think that a big problem is the “diet” yoghurt which are generally low if fat but add more sugar. If you can find a natural yoghurt then this may be better. Milk is around 5% lactose so all yoghurt will have some natural sugars in.
Do you monitor your blood sugar levels daily? On the days that you are feeling tired could your glucose levels are high / you are not taking up enough glucose so lacking energy. If this is the case then you should have a review. Are you on medication to aid glucose uptake / insulin production, or managing just through diet and exercise?
Gymophobics sounds fun, had not heard of them before.
What kind of fish? And what do I have it with? And isn’t the bologna lean meat? The unsaturated fat effects how on the body?
What kids of fish do you like? Low Gi vegetables, boiled potatoes. I thought that bologna was processed meat which can use just about any part of the animal and will have salt, sugar and other ingredients to preserve it. Saturated fat is not healthy, it increases bad cholesterol in your blood which can lead to heart disease and other vascular related illnesses.
Oh damn, it was the only interesting ingredient of my diet (chicken bologna). Canned Tuna in spring water? And what exercise can work my lower abs since that’s the only region that needs to get toned.
Well, you can do lots of things with real chicken that is tasty. For lower abs, just vary your workouts more. Leg raises, cable crunches, bicycle crunches, reverse crunches are all good ways to work the lower abs more. You also need to cut more fat if possible.
Hi I will look for a natural yoghurt maybe and see whats in it. I check my sugar a couple of times a week usually, more if I dont feel well obviously, I’m on Metformin tablet 500mg 3 times a day.
Hi, my name is Julie. I am 18 years old and weigh about 155 and I am 5’6. Everyone tells me that I should weigh about 130 for my height. I work out five days a week and I don’t really eat any junk foods cause my mom is a health freak. As well i count my calories and I keep it under 1500 a day. However I can’t manage to get 20 pounds off and I would really like to tone my stomach and butt. Can anyone help me figure out what to do to tone those areas?
Hi, I am going to start the ‘How to Lose Belly Fat in 1 Week’ plan today, but was wondering whether there would be a problem in swapping lunch and dinner around? For example, soup for lunch, fish and salad for dinner.
Hi Julie, hard to suggest much without knowing what you are doing already. Possible the best way to tone the butt and stomach is running or cycling.
Sounds like a good idea Charlotte.
Hi,
It’s quite hard for me to stick to salad and soup for lunch and dinner – is it possible to have noodles with maybe chicken? I can avoid rice though. I usually don’t have breakfast because I start work at 1030 in the morning and I have brunch then. My brunch usually is a packet of rice or noodles.
I am also okay with doing exercises at home like sit ups, crunches but my work doesn’t really give me time to go for a run or jog.
Can I lose weight within a week by doing intensive workouts (at home) and by cutting down on my diet (replacing rice with noodles etc)?
Thanks in advance.
Carrie, that may help although you could still be consuming too many calories and not doing enough exercise. Sounds like you are better off looking for a long term weight loss solution. Take a look at out articles on healthy eating, dieting to lose weight and fitness plans.
Hi,
I’m 15 y.o. I’m 171cm and I weight 60kg. I’m not really good at sticking to diets that never seemed to work for me. I’m not in a terrible bad shape or anything. Is just that I have fat in my stomach and thighs that I just doesn’t go away. Everyday I run 2km and do some ab work out. Sometimes I go and walk for about 1 hour to replace my short jog.
Is there anyway for me to lose this fat and gain some muscle without having a very strict diet?
Hi,
I’m a fifteen year old girl who has never really been fit. I’m pretty athletically challenged and I feel intimidated at my apartment gym.
I also find it difficult to control myself and go on junk food binges. I’ll eat healthily for the whole day and then I’ll see a piece of candy and think it’s a reward and then end up nowhere.
Right now I’m 118 pounds, and about 5’1″ and while I read that that is my ideal height/weight, I definitely have flab, well, everywhere. My thighs and arms jiggle, and my stomach has pretty much never been flat. I feel awful about myself, and I’m getting really worried as I need to attend a wedding in about two weeks. What can I do to get rid of this fat fast?
hi there i am 13 years old and i have a good body but im starting to gain a bit of belly fat. can you please give me some good tips to try lose lose that belly fat that im gaining.
Hi Susana, I would suggest that the first changes to make are to run further than 2km each day, try running 4km, and just make sure that your diet is healthy – no junk, no sugar, no chocolate, no soda etc. Eat fresh fruits and vegetables and lean proteins. To gain muscle you need to do more resistance work and eat more protein (although not a lot more at this stage).
Hi Mimi, to be honest there is not much that you can do in 2 weeks, but you can get started. If you do not like to use the gym, maybe a better option would be a women’s fitness class, such as dance or aerobics? However, really you should not feel intimidated by the gym, everyone is there for the same reason – to make themselves fitter and healthier and to look better.
As for the diet – only reward yourself if you really deserve it, like 90 minutes of intensive exercise. Then make sure it is a small piece of candy only.
Maryam, just eat a healthy diet and exercise more. A healthy diet is really vital at your age, so exercise should be the solution. A little bit of belly fat should go quickly with regular exercise.
hey, so about how much weight do you lose with this plan? like how many inches weekly or biweekly?
Hi I am 27 year old guy trying to reduce belly fat .I had loss weight by doing gym but not able to reduce the belly .My stomach is 37inch but i want make it 34ich . In 3 month with abs can u help me out..
Hi, I’m 18, male, 6’1 and 224 pounds. My goal is lose my stomach fat by the end of august before school starts. Can you please help me, and tell me what to eat and how i should excerise.
It really is not possible to predict success on any fitness plan. Too many variables really. How overweight a person is, how fit they are, how determined to stick to the low calorie plan, how hard they train. A plan is only as good as the person following it. If you wish to try to lose weight quickly and have no other options at hand then try this plan. In 7 days you will know if it was effective or not.
Hi Pradeep. What have you been doing in the gym? Did you change your diet? Ultimately, you need to change your diet if you have a 37 inch waist.
Hi Nick, all the eating advice you need is here: Basics Of A Healthy Diet
For exercise, the key is to exercise every day, and alternate between cardio and weight training. Check out the fitness and strength sections here, there are many options.
Do not break the diet though, stick to healthy eating and nothing else – if you really need to lose weight. That includes beer!
thankyou sooo much:)
Hi, I’m 15 and have a little belly fat. I can see some of my abs (I really don’t know why) and I think if I lose that belly fat near the bottom I could see them all. However, my parents are strict Asians and I HAVE to eat rice everyday. Not necessarily every meal, just everyday and it’s really hard for me to do this diet. Is there a way I could get around this? I’m going to camp soon, so I don’t wanna be insecure about stomach. Please and thanks!
Hi Kacey, can’t you just take a smaller portion of rice and get more exercise? That could possibly be the answer.
Oh ok. I will then. Thanks for the quick reply. :)
Hello, I would like to know exactly how many days per work should i work out… The only exercise I’m able to do right know is power walking/little jogging and a exercise dvd ( I try to do at least 45 min) until I start going to the gym.. Any suggestions?!!
Hi Jasmine, depends on your goals really. Although for walking and an exercise DVD I really recommend exercising 7 days a week. Walk every day and do the exercise DVD a few times a week, and make sure those 45 minutes are intensive.
Hi I’m 14 and I’m trying to lose wait fast but don’t know how to cause wat ever I try I doesn’t work. I do gym for about an hour every day and I still haven’t seen results I think I eat healthy my arms have gotten bigger but I’m trying to lose weight in my stomach area I have got muscle there but fat on top. Pls if any one can help me it will be much appreciated
Hi Ryan, how long have you been exercising? If your arms have got bigger then something is working. Do you still eat junk food, white bread, chocolate, soda, cookies etc.? If so, stop all of that, completely. If you want a treat make it one treat a week with a meal, such as a nice dessert with your Sunday dinner. Nothing more. Rest of the time, healthy food and keep up with the gym work. Remember, always aim to get fitter.
i am a 12 year old girl and i want to lose weight i weigh about 140 pounds and i have a really big butt and stomach how can i lose them in weeks before the summer is over i am thinking of eating 1 sliced tomato for breakfast salad for lunch and a little bit of my dinner is that good .what exercise can i do for my butt i have some ideas for the stomach butt i need something that will get rid of my lower section of my body and my stretch marks please reply i want to lose at least 40 pounds
Hi, I’m 24 years old and was wondering if you think this program is to extreme for some one trying to diet for the first time. I weigh about 195 pounds and I’m 6ft tall. I’ve become very self conscious of how I look. I know my biggest problem is dieting properly. What would you recommend? I have no problem exercising but it’s just the diet part that gets me.
Hi Jazmine, really you need to focus on exercising more. The diet you have suggested really is not healthy. You need more energy, more protein and healthy fats and more vitamins. Without all of this your body will not grow and develop properly. Before you start to think about making any radical changes to your diet you should find some regular exercise that you can do. At 12 you can start running, athletics, martial arts, dance, gymnastics, or take up some sports. Put your fitness first and then let your diet follow. Remember, you need proteins, carbohydrates and healthy fats to grow and development.
Hi Matt, you just have to do it. If you are concerned about the diet being too extreme but enjoy exercising, then just follow a healthy diet and do a lot more exercise. Many people lose weight by running every day or doing martial arts a few times a week. So long as your diet is healthy and you avoid junk food and snacks you should lose weight once you start increasing the amount of exercise you do. Plus exercise has other benefits, more than just fat loss.
Thank you for your reply :-) Basically since im only walking and doing the exercise DVD, i need to do it everyday?? Im really only trying to lose my stomach and waist line. I’m about 134lbs and my height is 5’6. But i had a baby 2 yrs ago and i want to get my stomach back to my pre pregnancy state… Any thoughts!! thank you!
Daily exercise really will help a lot.
Okay thank you!!!
hi..
i am 22, 170cm, I am now 80 kgs, I had a hard diet recently n have wasted about 13 kgs,most of that kgs are gathered in my thighs , so plzzzzzz help me to lose it without diets coz I am soooo tired from diets… I would like to ask if I walk an hour daily, how much weight I can lose per week?
Hi Lisa, weight loss is determined by a combination of your daily calorie needs, the amount you eat and the amount of energy you burn through exercise. So it is not possible to say how much weight you will lose by walking an hour a day. Also, walking an hour a day will get you fitter, but without some sort of change to your diet you are unlikely to make any major change to your weight quickly. Start you walking program, do it every day without fail, and then also start making your diet healthier. Take a look at our diet and nutrition section for advice.
Hi, I know I have to just get over it and do it haha. I know eating properly will help me lose weight as well. Another question I have is how do I prepare the eggs for breakfast?
Any way you like. Healthiest is boiled, personally I fried mine in a non-stick pan with a very small amount of butter.
OK thank u so much, but my problem is that I want to lose the gathered weight in my thighs, so diets can’t work. how can I do this? Please help me,
Hi Lisa, why do you think diet cannot help? I suggest that you start jogging / running every day, build it up to 30 minutes of running a day, and follow a healthy diet.
im 13, two years ago i was very overweight, and i did everything, it wasnt easy at all but i lost everything. I am in good shape i believe. i lift weights and i do cardio, i have visible abs but not to the point where they are the so called “six pack abs”. I can feel the six pack but there is a thin layer of body fat covering it preventing me from seeing my six pack. I have had them like this for about 2 months and im trying to get them visible. What exactly should i do to have them visible in about a week or 2 when i go on vacation? I have a pretty good diet i guess but since i am 13 the calorie counting isn’t a good thing for me as it would be hard and i wouldn’t really stick to it. also i wake up at about 12pm every day and go to bed around 2-3am. So can is there a meal plan you could give me that would be easy for me to do, also easy to prepare since im only 13? also i dont really like this exercise plan, is running every day for about 30 minutes good? i just need that final push, any help would be greatly appreciated, thank you
Hi my name is Robert and I am 190 pounds and it isn’t looking to good i have good muscle tone on my arms and legs but my belly wont go away I swim almost every other day and I am out running around being a normal 17 year old kid But I normally eat a bowl of raisin brand in the morning and have one or too turkey or salami sandwiches and for dinner it varies from something with tuna, ham, pasta, pork, and veggies on the side I don’t know if there is anything I need to change but If someone can Email me with My email (removed) I would like it but please tell me what i need to do thank you for your time.
Hi James. Do you go to school? How do you manage to get up so late? Really you should just focus on fitness and maintaining a healthy diet. You body will be developing in the next few years and poor nutrition and too few calories could stunt growth, so by all means exercise, and running is good, but I do not recommend going to any extremes to get a 6 pack at your age.
Hi Robert, first step is to increase your exercise from every other day to daily. Depending on how much saturated fat (salami) and bread you have, the lunch could do with being improved. Have salads some days.
Hey Im Jeremiah. Im 19 this year and i’ve been having this stubborn belly fat for almost 5 years. I’m kinda obesed when im 13 but i managed to lose all the extra fats in my body except my abs area and my bum. I do hit the gym frequently like 2-3 times per week, mainly training chest, biceps, shoulder,triceps,back and squats. I’ve a lean upper body but my lower body seems to be unproportionate to my upper body, in a sense that they look weak and my thighs are flabby too. Please help me to shed these unsightly fats. Thank you alot
Are you doing any cardio? If not, do cardio, running or cycling will sort out the thighs.
now it is summer so i dont have school currently, thanks for the help, its just i have big bones and big muscles and for being really fit people still call me fat and its quite annoying actually,and a lot of kids my age have sixpacks usually they are just really scrawny though which i am not, i have a lot of muscle and big bones so i look a lot better than the little stick kids, i just figure if i get that final push and get a sixpack then i can even out my diet and exercise so i still get enough calories and dont stunt my growth, i just would like to get rid of it real fast and then have a steady diet and growth so that im not losing weight but not gaining any if you get what i mean, that way i can keep the six pack, also if i had one i feel i can be rid of people calling me fat, not to mention more attention from girls, there is just so much hype these days about having a six pack, also it would give me a big boost in self esteem, if you can help it would be greatly appreciated thanks for your time
Well, to be honest having a 6 pack is not going to get you much more attention from girls. Just focus on your fitness and eat a healthy diet. If you exercise on a regular basis you will reduce the fat and become fitter and more toned, and that can include a 6 pack.
thanks for your help and your time
Hi, I’m 14 and I used to be underweight. So, I ate. A lot. I recovered but I got so much into the swing of eating a lot that I soon became overweight. It’s not that much, but I have some ugly fat that I’m dying to get rid of. And I need to do it FAST. Also, I can’t really jog or get out of the house much because my mom won’t take me places and my dad and brother are at work. I want to be thin again, not underweight thin but thin. I was anorexic for 3 months but I didn’t lose anything and became very ill. I also noticed that as soon as I became a vegitarian I started piling on a lot more tummy fat. My diet consists of usually nothing for breakfast, maybe some cheerios or something, lunch is like a peanut butter sandwich, and dinner is some vegitarian microwave meal like some fake meatballs or a fake chicken patty. I need to get rid of this fat because it’s embarassing and I’ve lost pretty much all of my self- confidence because of it.
Hi Leah, you should try to ear more vegetarian sources of protein to maintain a more balanced diet and also do some home workouts. More on this here: Vegetarian Diet For Teenagers and How To Get Fit At Home In 20 Minutes – you do not need to leave the house to exercise.
I’m 14 and weigh 55kg and am about 5.1 ft. I go to a sports college and exercise daily but I still have stomach fat and man boobs how can I get rid of this because I’m really embarrassed about it
Charlie, speak with your sports teachers. You are surrounded by experts so make the most of it.
hey motley health am Sherin, weigh 62 but my belly is the problem I have rice almost everyday a fruit milk at 10am with cakes, I have biscuits chocolates a coke,a few exercises once when I feel like I want to start on the diet of motley health but want u to advise me further before I begin.
Hi Sherin, well. first you must stop the cakes, biscuits, coke and chocolate and do a lot more exercise. Make an exercise plan for your week so that you exercise at set times instead of just when you feel like it. That could be enough to get you fit and healthy.
Hi….i’m 20 years old, i weight 117 and im 5ft tall…..i want to start working out but dont know where to begin…i had a baby 3 months ago and although im thin i have a lot of lower stomach fat …i want to get muscular legs and a flat belly..is that possible?.
Can you please help me with an exercise routine and a diet plan…
Thank you
Hi Faby, there are lots of options. For muscular legs and a flat belly then I suggest that you do some of these, maybe all:
1. Cycling
2. Kettlebell workouts
3. Running
4. Weight training exercises, with emphasis on squats, lunges and deadlifts.
hey thanks for the reply……any suggestions for a diet plan?….btw i have tried running but instead of getting muscular i tend to loose weight
Squats are probably the best option then, although cycling will certainly help. For diet, just eat a well balanced and healthy diet. Control the calories, just eat sensibly.
Hi Motley health!
I am a 40 yr old male trying to lose weight.I lost 47 pounds from my intital 229 to 182 within a span of 1 year.I have hit a plateau now and have run out of ideas.I run on the treadmill half hour in the morning and in the evening,lift weights and am very careful about my nutrition.Any further ideas?
Hi! I’m am 18 years old, 5’7, and currently weight 152. I have an athletic build, my only problem is my undiscoverable abs. I have layer of fat that I am trying really hard to get rid of but do not know proper and efficient exercises I can do. I go to the gym six days a week doing Zumba, Step, yoga, and the elliptical machine (not all on the same day, but throughout the week). I don’t know what else I can do.. I do eat carbs such as crackers (Wheat Thins, graham crackers and goldfish), bread, and cereal when I feel the need to eat. I’m a grazer. I love fruits and veggies and despise going out to eat (once a week at most). What can i incorporate at the gym and at home? I want to lose my layer of fat by the time school starts and keep it away.
Hi,
Thanks for your response. I am looking at losing weight within a month (before September). I do some sports like basketball and/or cycling once a week, and am making it a point to jog for around 20 mins on a different day once a week too.
I have cut down on my food intake, and avoid rice as much as possible. Does having 2 meals a day change anything?
I have put on quite a bit of weight over the past year and I’m looking to lose as much as possible asap before September.
Please advise, thanks.
Increase intensity of the cardio workouts and focus on lifting more. Build bigger muscles to help burn off more fat.
Dara, control your eating more, careful when grazing. Reduce crackers, increase lean proteins. Keep exercising well, lots of cardio and weight training. Do HIIT on the cross trainer if you are not already.
Hi Carrie, the number of meals you have each day does not actually make a huge difference, the important thing is to not eat too much. Some people find it easier to control their eating by have fewer larger meals – easier to keep an eye on calories that way.
As for exercise, I suggest that you do more. Ideally exercise for 30-45 minutes 4 times a week, so double frequency of exercise and increase duration too.
So im 14 and I weigh 143 pounds, just about 5 months ago I weighed 160 pounds but I started working out. I used to do 30 mins on the treadmill and burned 500 calories per workout I did that and I lost 17 pounds. Now I just do 100 curls,60 presses, 50 lifts, 200 sit-ups all with 10 lbs weight, I am just about to move to a 15 lbs weight. ok so lately I work at a camp and so I get really exhausted so I cant to the cardio, and I take hockey practice every monday. Sadly im not losing any weight or gaining any. And the trouble im having is my stomach is getting bigger and bigger by a tiny bit every day. help
Hi, I need to lose fat really quick. My first day of college is in 7 days and I have to lose fat NOW!!!!!! HELP!!!!!!
Hi Andrew, maybe you need to get running again. If you stomach is getting bigger but your are not gaining weight you must also be losing muscle tissue. Healthy diet, more running and keep up with the weight training.
Hi Tallygirl, follow this plan then!
Hi, I want to first say thanks for helping people get fit, I see that you have been replying to comments for about a year and that’s very nice of you.
I have been working out and eating better for about 2 months, and have lost about 10 pounds and see noticeable changes. I’m male, 5’8, and currently 142 pounds. I still have some fat to lose, I work out on the elliptical trainer about 800 – 1000 calories each time and do strength training (Shoulders, Arms, legs) maybe twice a week. Sometimes on the weekends I cheat like going to a buffet, where i try to eat healthy stuff like sushi and salads for the most part and chicken wings.
I, recently replaced white rice for salad and hopefully that will help me to lose the last pounds. I after plan to do less cardio and more strength training to start building more muscle.
What tips can you give me to lose those last pounds faster? Should I increase the amount of strength training I do?
Hey, i have a little bit of a fat pouch, like on the lower belly, i’d like to get rid of. I also want to Just make my whole belly level and flat altogether. Any eating suggestions? I Also want suggestions for toning and workouts i could do. Im fairly fit as well.
Hi Carl, increasing strength training is good but you need to match that with increased protein intake to aid muscle growth. To burn fat you still need to do lots of cardio, so keep this up and also try to do more if possible. Sounds like you are making good progress. Start doing some sprint intervals on the cross trainer if you are not already doing so.
Hi Denver, follow the diet rules above and also read our article on the basics of healthy eating. For exercise, workout every day, some cardio (running, swimming, cycling) and some resistance training (free weights, kettlebells, gym machines etc.). The more you do the fitter you get and the more fat you burn.
Hello!!
I have been on a complete lifestyle change for the last 3 weeks.
I have seen a dietician and I have done zumba & walking on the treadmill nearly everyday.
I have changed my diet completely, I used to eat fast food 3 times a day, drink coca cola, eat chips, chocolate bars….
Now, I have lost 4kg, I eat under 1000 calories a day, and it’s perfectly fine.
I think my only issue would be the exercise at this stage, I might join the gym.
But yes, eating no more than 1000 calories does work, I now eat barely any carbs ( 2 slices of multi grain bread a day) is all I eat. The rest is lean meat, nuts, salads…..And I make sure my snacks are healthy, but tasty too. Like carrot sticks and homus dip…Or fruit.
Carbs are vital to a healthy diet. But nuts, salads, carrots and humous are all carbs so you are eating carbohydrate. Well done in changing though.
Hi, im 17 and I have a couple of health issues already. I am very slim but have a stomach that looks like I am 3 months pregnant! which I’m not of course. What do you suggest to eat in between the meals you recommended? Also, when working out in the morning d you suggest to eat first then exercise or the opposite?
Hi Hanaly, if you want to lose weight quickly then do not eat anything in between the meals. If you absolutely must, then a piece of fruit only. For working out, cardio in the morning before eating is good. For weight training and more intensive workouts you should have a meal first, 45-60 minutes beforehand.
Hi, my name is Anna and I’m 13 and weigh about 48kg I eat pretty healthy (but my parents make food so they serve it up so I can’t really control portians) I still have a bit of flab over my stomach and would like to have a flat stomach! Are there any exercises that are easy to fit into a day with lots of study etc.??
Breakfast- Go for a 30min walk and have a bowl of porridge/muisili and juice
Morning tea- A piece of cake/ small muffin
Lunch- A sandwich with an apple and carrots
Afternoon tea- Crackers and fruit (try to go for a walk)
Dinner- sausages/pasta/meat/rice with veggies and for desert I have yoghurt/icecream
Please help me!! i’d love to lose ssome flab and maybe even build some muscle!! All replies are welcome (: thanks!!
Hi Anna, you should consider taking up a regular hobby, such as dance, gymnastics, running or a sport. This will help you to stay fit.
hey….
I am 21 years old. and my height is 5.4 ft. weight 59.
I have a problem that I can not do diet. but my high cal. food (like pizza, noodle, burger, sandwich etc.) is very law. I wanted to reduce 9 kgs. In the last year it self I put on 8 kgs and it was very shocked for me. So please help me that how can I reduce my weight.
Hi Pal, really you need to give a little more information. You must have been eating too much of the wrong foods to gain 8 kgs. Also, are you exercising? Exercise is vital.
Hey. I’m 16 years old and I’m about 5’7. Last time I checked, I weighed about 128 lbs. Everyone always say I’m skinny, but thats because they’ve never seen me in a bathing suit. My fat always accumulates around my belly. I’m far from having a flat stomach and whenever I sit down, you can see my belly rolls. I want to be able to sit down and have a super flat stomach. I also have love handles and I hate them. I drink lots of carbonated drinks. I drink about a coke a day. Could it be that I have lots of fat because of the gas in the drinks? If I stop drinking them completely, will I lose all this fat? Oh, and I also play volleyball for my school so I get exercise pretty often.
Hi Brandi. Gas in carbonated drinks does not make people fat, it is the sugar that causes weight gain. However, in your case you are not at all overweight, your BMI is 20 which means that you are a healthy weight. To get a flat stomach you should do the following:
1. Stop all carbonated drinks to reduce sugar intake
2. Eat fresh fruit and vegetables to replace the energy in the drinks
3. Exercise! Do some cardio and some resistance exercise each week. This will tone your body up and flatten your stomach.
It is vital that you maintain a healthy diet too, as over the next couple of years your body need good nutrition to develop more and grow. So in short, exercise is the answer.
Hi I’m 17 I’m an athlete, I am 5’7″ 180lbs. I’m am mostly muscle except for some stomach fat which I would like to get rid of fast! I have been going to the gym lately and working on my abs and trying to eat healthy. I was wondering if you have any advice on trying to lose my layer of fat in a short amount of time as well as not lose to much weight, if I lost ten pounds that would be fine but not any more then that. Thanks
Hi Stevie, if you diet is healthy then just burn it off with exercise. Do more endurance training – run longer distances, swim or cycle more. Use your athletic strengths to get in shape.
Thanks I will start to do that
hi i am veggiee so i cant take eggs and meat could you please suggest me some vegeterian diet with low fat and calories as i have much weight on ma belly thighs and hips. andd some effective exercises too
Take a look at our vegetarian diet articles and fitness section.
I was wondering if you could explain what interval training, recovery,sprints,deadlifts, single arm dumbbell rows, calisthenics, circut training,and brisk walking are. I’m new to this. I really don’t know what they are. Do you think it is okay to replace some of the meals with other ones like the salad with smoked makerel to a small leay salad with a healthy homemade blue chesse salad dressing?
Hi Kayla, here is a quick summary:
1. Interval training – you exercise quickly then slowly, sprints are quick exercise (like running fast) then recovery is slow exercise (like walking).
2. Deadlift – a weight training exercise, see this for more information: How to Deadlift
3. Single arm dumbbell row: hold a dumbbell in your hand with arm hanging down naturally. Bend forward and hold a chair for support. Then bring the dumbbell up toward your chest / outer ribs. That is a row.
4. Calisthenics – really any exercise that you do using just your body weight, like push ups, jumping jacks etc.
5. Circuit training – when you perform a series of exercise (often calisthenics) then repeat. See Circuit training
6. Brisk waling – walking fast! As simple as that. You just walk as fast as you can really.
Diet – yep, making your own salads is good. Some dairy is good too. Too much saturated fat is not good, but a little blue cheese dressing is not going to harm, just do not pour it on by the gallon. I hope this all helps explain a few things. Remember, if you find this info helpful, share in FB, tell your friends!
i am 13 5’2 and i weigh 173 pounds. I dont look it anywhere but my stomach.! I am less confident and have low self esteem because of my size. Im an 11 in pants and I cant find many things I like in clothing because of my freaking size.! I feel miserable. Please give me advice or tell me if this works
Hi,
I`m 14 , im 5’9, and I weigh around or 149 I don’t remember what the doc said last time I went. I am trying to get ride of my tummy fat in around 30 days but I don’t have that much fat I would say. I`m a LITTLE under chubby. I`m starting to work out every day of the week doing the “insanity workout”. Is that a good enough workout for the day or should I do something extra like go for a run? Also I am a type 1 diabetic so its harder to have a good lunch like just a salad because the low carbs. What do you suggest I replace that health but ok amount of carbs?
My meal plan for a regular day would be
7am Breakfast
oatmeal with salt crackers, a fruit like a banana or apple , coffee with 2% milk and Splenda sugar.
9am Snack
1 apple , orange , some grapes special k snack bar either of these would be a typical snack
12am Lunch
2 slices of potato bread (its like 1.5 grms of fat I think , but I could be wrong) 2 slices of 97% fat-free ham, 2 slices of cheese , some lettuce , and butter on the bread . And I might add a special k bar or a fruit
3pm Snack
special k bar or an apple orange , grapes
5pm dinner
rice, meat or chicken Not fried, beans sometimes
OR
soup with pasta and some chicken
10pm snack
either fruit , coffee with salt crackers , special k bar .
So is there anything I should adjust , as you can see I don’t really like veggies but I will eat them if it will help show me results fast .
THANK YOU FOR THE HELP :)
Hi, I am on a protein sachet diet for now. I want to lose the layer of fat after the c section.most of my weight is in the bum and belly will I lose weight there if I diet plus bike for 30 min a day plus do 30 crunches?
Hi Aliana, this will help, however, it is not possible to state exactly what will happen. More exercise is better, so increase your exercise time as you get fitter, start at 30 minutes but increase to 45 minutes and incorporate some sprints into the workout, do not just cycle at a constant speed.
Hi Tracy, this will help you, although really you are a little young to be doing a calorie restrictive diet. Better is to get more active, exercise every day, take up some active hobbies and get moving.
Hi Eddie, exercise is really the key. I know that it is harder with Type 1 Diabetes, but with some careful planning you should be able to perform exercise on a regular basis without risk of going hypo. You will probably need to increase insulin before exercise and make sure that you get some additional carbohydrate to ensure that your blood sugar levels do not fall too low. Remember, Sir Steve Redgrave rowed in the Olympics with Type 1 Diabetes.
I think that you should consider eating a more varied diet, with more vegetables. They are an acquired taste, meaning that if you start to eat today you will probably like them in a month, you will not always hate the taste. Also it is important to make sure that your portion sizes are carefully managed as regular meals are important to manage your condition but too much can still cause weight gain.
As you are not overweight and have started exercising I would be tempted to suggest for now to just keep doing your Insanity workout and see how that goes. How long have you been exercising like this? If you are not seeing good results in a few more weeks then think about adding running or cycling, but make sure that you are monitoring those glucose levels.
I have been exercising like this for about 2 weeks. what would you suggest I have for lunch that’s not just a salad because a salad doesn’t really have enough carbs? :)
Hi I am a very slim 24 year old girl, 5’7 and I weigh about 8 stone 7. I am trying to gain weight on the top half of my body and arms as The top half of my body is very skinny however my belly is not as flat as it used to be and I get so bloated after nearly every meal which looks like I’m 5 months pregnant and very strange with the rest if my body being so slim! I’m lifting weights regularly in the gym to try to gain weight but I really need to get rid of my flabby belly and love handles but it’s seriously confusing me as to whT I should be eating due to the fact that because I’m so thin and trying to gain weight I’m supposed to be eating calorie dense foods and carbs for energy when I’m training, but then I feel I’m doing the wrong thing if I want to lose the bit of fat on my belly and sides. And I’m sick of being so bloated, seriously what is the right balance if I need to gain weight but lose my belly?
Forgot to add my typical daily food intake:
Breakfast is usually a bowl of special k bliss with strawberries or weetabix or porridge with chopped strawberries or bananas, very occasionally I’ll have scrambled egg with salmon on toast.
Lunch usually tuna salad, pasta meal from the night before, soup or sandwich.
Dinner normally home made pasta meal or bolognese or mashed potato with loads of fresh veg, fresh fish or some form of vegetarian protein meat substitute.
Snacks are always fruit and nuts but I love chocolate and cakes and really can’t cut them out all together :-/
Eddie, if you have only been at it for 2 week just carry on as you are. Salads are great, and they a full of carbs. You ideally need some protein with your salads, chicken and eggs is perfect.
Jade, you need a balanced diet, so proteins, healthy fats and healthy carbs. Do not fill up on bread, pasta, rice etc – you need a variety of fruits, vegetables, beans, peas, nuts etc. Also eat some protein with every meal, so egg, chicken, meat, dairy. For weight training work the whole body, perform squats, curls, chest and shoulder presses, bent over rows / pull downs. These work the big muscles which will aid you in building up your upper body as well as increase total fitness.
Hiya, I’m 13 and 5’6 and I weigh around 10 stone, am I overweight, I’ve always had a large belly and recently I’ve been working out loads. I think what is causing me to be overweight and ‘fat’ is because I comfort eat caused by bullying, I need to cut down but my parents won’t help me, if it’s in the house then I crave it, I have a younger brother who I don’t want to be like me but he likes chocolate and biscuits which means that they are always in the house, please help!!! I have such low confidence and I hate myself and my image!!!
I do my treadmill in the evenings for 30 mins before my dinner.
1) what should I take for my dinner.
2) Are diary products good for health when doing workouts.
Hello, im about 6ft and weight 179 ibs and i believe i lost about 8 ibs in 2 weeks , ive been skipping breakfast and lunch but sometimes i will take a bite from something so i dont pass out when doing excercise, i usually do running in place and it seems to be working quite well as i dont have to go anywhere and i can do it anywhere and i sweat tons. i do eat a good dinner which usually consists of a low calorie intake and have have started eating eggs during lunch time. basically i started all of this to lose my layer of fat. How can i speed up the process of losing fat because i know i am losing it but i want to see some drastic changes by the end of this week as I want to start noticing my abs?
hi I’ve started dieting and have just been eating 2 McDonald’s grilled chicken and bacon salads a day, a couple of the Go Ahead biscuits, a glass or 2 of orange juice and water. Is this good or should I just stick to salads its just I don’t sleep much or well so I would tend to b up all night which is why I munch on a Go Ahead biscuits.
Hi Jessica, sorry to hear about the bullying. Comfort eating is one of the biggest causes of weight gain in all age groups so if you can learn to control that now then you will be learning self-control which will help later in life too. It is good that you are exercising, so really just the diet that needs sorting out. Why not ask for all junk food to be kept in a separate cupboard in the kitchen so that you do not see it when you go there. Simple solutions like this really do work – out of sight, out of mind.
Hi Esther, you should eat a balanced meal, some carbohydrates (fresh vegetables ideally) and protein. Dairy is OK, a good source of calcium.
Hi Samuel, I think that you should start doing some bodyweight exercises in addition to the running to work all your muscles. Skipping breakfast is not always the best idea, especially if you also skip lunch. Eggs on wholemeal for breakfast will give you energy and protein and keep your energy levels up.
Stephanie, I would be tempted replace the takeaway food with something healthier. You can prepare a large salad at home much cheaper than you can buy one for in a restaurant. If you are having bacon twice a day every day then you are eating a lot of saturated fat. Consider eating a healthier breakfast, something with oats or eggs and toast. Instead of Go Ahead bars have some fruit.
Are you exercising?
Hi, I’m 18 I’m between 5’4″-5’5″ I weigh 148 lbs. I’m a soon to be college freshman and I have gained weight over the summer. How can I get back to 125 lbs(or less)? All my fat is in my lower stomach area, my legs are really small and my arms are small too, but my face is kinda heavy. How do I lose the fat and keep it off, and once I have lost a considerable amount can I eventually have like a four-pack? Thanks!
Oh, I eat a really strict diet. No simple carbs. Everything is whole grain, multigrain, whole wheat. I don’t eat a lot of it though. Every Sunday I have what I call a “free day” where I can eat whatever I want(I found that not having a free was bad, I had done it before and once I had one twix bar I binged). I haven’t been exercising much since school ended, I have recently started power walking will that help at all and what else can I do? Thanks again!
Hi Bri, basically I think that you need more exercise and a more nutritious diet. These stand out as possible problems: “Everything is whole grain, multigrain, whole wheat.” – What about fruits, vegetables, pulses, nuts, seeds? Power walking is good, jogging is better, running is better still. Work on your fitness and eat a more balanced diet. See our nutrition section for more on this.
Hi, i’m 16 and i am about 220 pounds. i’m not sure of my height but i believe its about 5’7. my birthday is coming up in about 3 weeks. i want to lose as much weight as i possibly can before that day comes. hopefully 20 pounds or more. i have been looking at different websites and came up with a plan of eating 1 portioned meal per day as well as drinking only water throughout the day. i would also be doing about 1 hour of dancing 6 days in the week. Will this provide me with the results i hope to receive. any advice will be appreciated
Hi Tiffany. I think that you would cope much better with 3 smaller meals a day rather than just one. This will help you to manage your appetite much better.
Hi
I tend to lose and gain weight really fast. i’m 29, average build but with plenty of extra fat. i went on a trek in April and lost 4.5 kg in 2 weeks and now i have gained 7 kg in 4 months. i do exercise on average 2-3 times a week, run for about 20 min plus some weights and surprised i have gained so much so fast. My diet has always been rice based breakfast, a sandwich for lunch, popcorn for snack and completely rice based dinner. I have plenty of fruits in addition and generous mix of veggies both at lunch and dinner. i drink 3+ litres of water everyday and 2 cups of black tea. I drink about 2 glasses of beer and 2 glasses of scotch every week, not binge but spread out. which ones should i cut back on to maintain my weight? i’m 5.8 and normaly weight 72 kg (but 76 now after the trek). thanks.
Hi Prav, you need to cut down on total calories. Rice for breakfast, bread for lunch, popcorn snack and more rice for dinner – that is a lot of energy and if you are not burning it off you will gain fat.
HI
Here is my Diet : -
1 Lime in Warm water ( 1st thing in the morning)
A bowl of Barn and Raisin Flakes with fat free milk :- 230 Cal(breakfast)
Chickpeas over rice (very little rice)/ Whole Wheat Veg Patty Sandwich :- 450 Cal (Lunch)
Protein Shake 100 Cal (Evening 4 PM)
Exercise
Protein Shake 100 Cal (Evening 7.30 PM)
Whole Grain Bread and JAM Single slice 250 Cal(Dinner)
So a Total of 1200 – 1300 Cal MAX in the whole day
My Exercise Routine :-
5 Days a week HIIT for 20 MINS (4 Mins warm Up 1 Min Sprint followed by 1 min recovery for 8 Reps)
3 Days a week Weight Training
Basically Squats, Bench Press, Dumbell press etc.
But my lower belly still remains what can I change I have 15 days to lose around 15 pounds…
I am 5.9 and weigh 178 pounds… My target weight is 165….
Can you help me reach it in 15 days….
N I am a vegetarian, so cannot eat eggs or any sort of meat
Thanks
Hi KV, sorry, but nothing will make you lose 15 pounds in 15 days. Only suggestions are to drop the bread and jam, replace that with fresh fruit. Make sure your carbohydrates are low GI, so many replace the sandwich with a salad. For breakfast you could have oats instead of flakes (I assume those are wheat based flakes?)
Increase your exercise too. 20 minutes of HIIT is good, but adding a second 30 minute workout each day would be better.
I am 20 years old and my body weighs 52kgs. My problem is with my belly. A lot of fat is accumulated at belly so I feel problem while wearing I sarees and jeans. And my thighs is also having so much of fat. plz help me to reduce the fat at thighs so dat I can feel comfortable while wearing jeans.
Hi Gnana, do you exercise? Is your diet healthy? Reduce sugar, bread, rice and increase exercise. You are not heavy at 52 kg so it sounds like you need to focus on getting more active.
Hi I’m 16 5 ft tall and weigh 115lbs. I have always been naturally small but recently I’ve gained about 10lbs, which shows in my thighs and butt. I am a dancer since I was 3 so my thigh and calf muscles are large and strong but since this weight gain my thigh muscles seem to be covered in a layer of fat and cellulite. I’m a flyer on a varsity cheer squad so I need to drop my fat (about 10 lbs.) By october and november for basketball season. Please help, it’s greatly appreciated!!
Hi Katelynn, running is probably your best option, combined with a really healthy diet. As you develop into a woman your body will change shape and you will naturally accumulate fat in those areas. Just keep focusing on fitness and maintain a healthy diet to ensure that your body develops well.
Hi!
I just wanna ask if what im doing is right,
im doing a 30 mins exercise everyday (march,squat,lunge static, windmill,superman,push up knees,crunch, human board high,and 7 mins jog)
having oatmeal or fried egg with brown bread in the morning
brown rice with tuna/meat for lunch
and salad for dinner or just a meat
I drink a lot of water everyday, green tea before going to bed
20 mins jog in the park every night if not just a 20 mins march in the room
basketball every monday night
im not taking junk foods and aware of my calorie intake, but still my stomach fat is there, is there something wrong with my routine?
thanks in advance.
I’m a mother of 3 & im 5’3″, I weigh 144 and all my weight is on my stomach & chest. I’ve been working out with p90x & I’ve tried lowering my calories ( I try to eat no more than 1300 calories a day). I see here you suggest lowering calorie intake to 1000 cal a day but after that how much should we eat? Also I’m trying to cut back on carbs since I’ve noticed that is what most of the food I eat is, pure carbs:( I’ve read some good advice you’ve given so my questions are these:
How much should we eat AFTER the 1000 week passes? And
Can I still workout with p90x while doing your 1000 calories or does it have to be the workout you mention here?
Thank you for
Hi may name is ruth, I have a problem with my belly and my bottom as well so could u please give me an advice how can I lose this. what kind of food can I eat and what exercise can I do, thanks
Sounds OK Jetro, jeep working on the fitness.
You can do any workout that you are comfortable with. Read our article on healthy eating and take a look at the calorie table.
Hi Ruth, have you read the article above? Follow those tips and let us know how you get on.
Hi I’m fifteen years old and weigh 143 pounds and am 5ft 6.5 inches tall. I have stomach fat that I have been trying to get rid of for almost a year but have been pretty unsuccessful. I have been eating 1200 calories pretty much everyday (always healthy food) and have been going to the gym usually 5 times a week all as I said for the past year, but I seem to be stuck. Could you please give me advice on how to lose the tummy fat because I really have no idea!
Hi
I work in night shift( 5pm to 3am or 12am to 9am). After working for a long time in the night shift it makes me tied and sleepy at end of my Day. Come to home an sleep and then awake up, get ready for work. This is my daily routine will you please help me out about the diet schedule for a 1 week and for the exercise.I need to reduce my belly fat.
I need your help. Please
Thanks
Hi Evelyn, what type of food are you eating and how are you exercising? 1200 Calories seems a bit to low to be honest, you should be eating more than that at 15 years to help your body develop.
Hi Barath, are you exercising at all at the moment? This would be a place to start. Really you need to make your meal schedule as normal as possible, but just starting at different times.
I would suggest exercising after your shift finishes at 9am, so go home and exercise immediately before having a snack and going to bed. For the 3am finishes it is probably better to just sleep as soon as possible and then exercise when you wake up.
You say that your daily routine is “ht shift it makes me tied and sleepy at end of my Day”, but there are 14/15 non-working hours. How many of those are you sleeping for?
Hi
thanks for all the tips, I started on the 7 day diet plan and went full on just fruits today. I also ran for about 20 minutes today in the morning. But its evening now and am having a bad headache, kind of like sinusitis and have a feeling of bloating and basically feeling very uneasy and tired all day. Is this normal?
Well, it is not normal. You could try increasing portion sizes slightly, drinking more water or eating some fruit snacks. Not sure what would cause the bloating.
Well I’m vegan so I eat a lot of fruit, salad, bread, cereal, pasta and pita chips with hummus. At the gym I work out on the elliptical for thirty minutes usually burning about 300-400 calories then I do the different weight machines for 10-20 minutes. Recently I realized that I might be eating too little calories everyday so I started eating 1400 to 1800 calories for two weeks all that happened is that I gain four pounds. I feel like I’ve tried everything, please help!
Hi Evelyn, you really need to get more protein. Muscle needs protein to grow and your current diet appears to be lacking, judging by your comment. Take a look at Diet Advice for Vegetarian Athletes. As a vegan you still cannot get the best source (eggs) so really need to eat more pulses, nuts and tofu.
Hi,
Thank you for your reply.
i will reach home by 4.30AM(shift 5 AM to 2AM) and go to sleep around 3.30AM to 4AM, awake up around 1.30PM ( get ready for @ 3.30 AM).
I will reach home by 11AM ( Shift 12AM to 9AM ) and go to sleep around 1.30 PM, awake up around 8PM ( get ready for @ 10.30 PM)
Well, it is up to you of course, but I would do the exercise when I got home, when your body is still supple, if not fresh. Then have a meal, shower and a good sleep.
Thank you for the advice. You said you think I should be eating more calories also about how many calories do you think is right for me? And how many times a week should I workout because someone told me that 6-7 times a week is too much. Lastly, do you think I should switch up my workout? Thank you so much for your advice I really appreciate it!
6-7 times is not too much, that is just every day with one day off sometimes. If you want to get fit and get in shape then you need to commit yourself. You can tone down the exercise when you reach your ideal weight and are so fit that you can do 3 big workouts a week. To get an idea of how many calories you need see this: How Many Calories Do You Need Each Day? Mixing up your workouts, not doing the same thing all the time, is a good way to get in shape.
After giving birth my weight has been increasing to 180 IBS, my belly I have to reduce. I’m on dieting program just 3 days back. I’m 37 yrs 5,4 feet I want to reduce at lease 25kg. pls help me.
Hi Kathy, read through the articles in the Diet and Nutrition section and then the Fitness section. Pay attention mostly to the “Basics of a Healthy Diet” and the articles on working out at home.
Hey! So I know this was a while ago but you said you had a class in may on the diabetes care, and i was wondering if youve learned enough? From what ive been able to find, written by other hypoglycemics, is to get basically a one touch blood tester and stick to 1400 calories or so a day. Problem is since im anemic too doing the whole work out thing makes me dizzy. And im already eating less than that a day and ive put the weight back on… Help?? Metabolism gone crazy??
Hi, I am a 50 yr old female on a strict low sodium (2000m g or less) diet. I eat lots of fresh fruits & veggies. Due to disabilities I can’t do alot of exercising but I have started walking on my treadmill 45-50 min’s (2.25mi) every morning between 10am-noon. My mid-section from hips to under breasts have been increasing at a very fast pace. I’ve noticed about a 1-2 inch increase just in the last 3-4 month’s. Please help! I’m on a fixed income and can’t afford to be buying bigger clothes all the time.
Hi Shelley, one thing that we did cover briefly was the use of insulin before exercise. Diabetes is a complex condition and there is never a “one size fits all” approach to treating it, and as you have pointed out, exercise becomes hard if your body is not taking up the sugar to fuel the cells. You may be dizzy because your blood sugar levels are too low (the brain does not require insulin to take up sugar from the blood). So maybe more sugar is needed before exercise to keep blood sugar levels higher.
Also some athletes will monitor blood sugar levels closely and often take an extra dose of insulin (or tablet to increase production of insulin in T2) before exercising to ensure that sugar is taken up from the blood into muscle cells for fuel at an adequate rate.
Sir Steve Redgrave was diagnosed with diabetes when he was 35 years old and still managed to train hard enough to be an Olympic Gold medal winner. See an interview with him here: http://news.bbc.co.uk/1/hi/health/8095622.stm – inspirational stuff.
There is a fine balance between preventing blood sugar levels falling too low and going hypo and ensuring that enough sugar is taken up to fuel exercise. Hopefully you have a dedicated diabetes nurse / doctor who you can discuss insulin management and exercise with. It is probably a case of trail and error to some extent to determine the best diet, medication and fitness workouts for you. Maybe if you want to do a lot of exercise then you need a basal insulin injection (slow release) to ensure that you always have enough sugar uptake for exercise, which may reduce risk of being hypoglycaemic.
We did not cover exercise management to any great extent though.
Hi RBI, if you are walking for 2 hours a day and on a strict diet you really should not be gaining weight, and should be losing some. Lots of fruit and veggies is healthy so long as you are not eating too much – you can have too much of a good thing. How is the rest of your diet?
Hi im a 22 year old and weigh around 100kg. i was initially 113 kg but lost my weight eating 2 pieces of bread with jam in the morning and then not eating till the evening except drinking orange juice. In the evenings i used to eat boiled chicken and that usually filled me up and before the evening meal i used to do cardio for 40 minutes. i came down to 90 kg in 5 months but now i have not excersized for 2 months and im back on 100 kg. What should be my next step if i want my weight to be 75 kg ? Thanks.
Hi Arslan, sounds like you need to get exercising again as that worked for you before. You diet was too extreme though, it is not possible to sustain that for a long time which is why you rebounded. You should try to exercise for about 30-45 minutes every single day. This will help burn a lot of extra calories and you can still eat a balanced and healthy diet in the process.
I would love to follow this plan, but right now I’m living in Japan so the food side of things is a little difficult. I’m 21 years old, 52kg. No one can notice my tummy, but I think it could be a little flatter. Before now, I’ve never done any exercise.
For breakfast I usually have one or two pieces of toast with a thin scraping of butter, but I’m unable to find any find of wholemeal bread. I work in a school so I have no choice to eat the set lunches that the kids have. usually a bowl of white rice, some kind of soup (miso or vegetable), a piece of fish/chicken, and a small salad/vegetables. Most of the time I can’t eat all of it, so I ask for smaller serves, but it still seems like a lot. By the time I get home it’s after 6, so I’ll have fried rice or Japanese curry, something like that. To me this seems like a lot of food…
I haven’t started the exercise part yet, because I feel like if my diet is wrong I don’t knwo what kind of results I’ll achieve.
Hi Nuun, as you are not exercising at the moment and only have a small amount of stomach fat I would suggest that to start with you just start working out and carry on eating the same way for now. Japanese diets are pretty healthy and you are getting proteins and healthy carbohydrates, although white rice is not ideal it provides energy and if you are exercising you will probably need that extra energy.
HELLO!
My name is Ashish,18 years with 5’7 height and of 64kg.
Last year I put in some wieght and having a little fat tummy and acidity problem.
Please! guide me with appropriate exercise and diet so that I can get rid of this as quick as possible.
PLEASE
Ashish, follow the advice above, also take a look at the articles in the nutrition and fitness sections.
Hi first of all thanks for the sound advice I am 6 foot 2 and weight 119 kg down from 127 kg over last few months. I am on the treadmill everyday and cover 6 kms in forty minutes. I then hit the bench and do 3 sets of 10 at 40 kg bench press, and with dumbbells at 10 kg do 4 different exercise at 2 sets each with 10 reps, finish up with bicep curls. I am naturally a big guy but broke my leg badly in military and ended up living a lazy life style for a few years thus piling on the body fat.
Diet breakfast egg or ham sandwich on white bread 1 slice, lunch egg or ham on white bread 2 slices, 1 apple, 1 pear, 1 banana, rice crackers variety of flavors. 1 Pepsi max and 1 bottle of water 1000ml I drink 5000ml water per day no hot drinks no fruit juice, snack after work is 60 grammes crisps, then evening meal normally consists of kangaroo, sirloin, chicken breast of lamb, occasional port with vegetables and rice (rice 3 times per week) I am after loosing my belly fat and gaining decent guns but current focus is getting my torso v shaped again.
I am currently 29 and would be very grateful for your expert advice on this matter.
Hi David, swap all that white bread for whole meal. Try to eat more salad. Less ham, more chicken, fish etc. Crisps? Stop those! More fruit would be good. Even meals sound nice! Add pull ups / rows into your workout for lats (V look)
my age 34 years I am man. My weight 78 kg, height 5’6”. How can I quickly lose weight and get fit?
Follow this plan Jahangir and you will see results.
Im a type 1 diabetic, weigh 56 kgs and m 5’1″. I have stubborn upper body fat, mostly on my belly. I do very intense workouts but get very hungry. Please suggest what to eat. :( I weight train 4 times a week with cardio everyday. I don’t care how long it’ll take to lose it. I just want to be healthy and fit in my clothes. I’m currentlt on Novo Nordisk’s mixtard 50-50 insulin. I take 20 units in the morning and take 10-20 units in the evening. Tell me what to eat on weight training days as well as cardio days. I have a doubt: for some people only low intensity exercises work? I find myself craving fatty foods, what should be my fat intake for my age?
Hi Rachel, hard to give advice really. All I can suggest is that you consume low to medium GI vegetables to help keep blood sugar levels steady and monitor your glucose levels to ensure that they do not drop too low or rise too high. On weight training days you should consume more protein to help build muscle. As for low intensity – it really does not matter much if you do high intensity or low intensity exercise when it comes to weight loss, so long as total calories burned remain the same. The advantage of high intensity is that you spend less time exercising. For fitness, high intensive interval training was shown by Professor Izumi Tabata to be more effective at raising fitness and performance levels.
Hewwo. My name is Leilani and I’m in the United States. I’m 10 years old and I weigh around 100 pounds (a little less). I’m a little bit over 4 feet and 9 inches. I’m an early puberty starter and i’ve had my period before. Currently, i’ve had a period non-stop for almost a month (started August 27).
My first period was in the last week of May…. and i’m an early bloomer.. lol.
Anyways my doctor told me it’s normal about my period but if it continues for 3 more weeks I need to be checked.
Back to the topic-
I’m in 6th grade (I skipped 1st grade because of intellegence level).
I’m pretty much one of the “plumpest”. 3/4 of my class (39 students in entire class) are pretty much in the 60-80 lb. range. The rest (including me) are in the 90-160 pound range (I’m in the high 90′s which means I weigh the lowest of the “plump” range. Most of the girls don’t talk to me but I don’t really care, lol. Anyways… last summer I had lost around 15 pounds but it was by starving. Ever since then, I’ve had smaller portions of everything, but on some days I’m really depressed and I just go crazy on food (for example: 3 cheeseburgers, 2 large fries, 7 ice cream cones, 2 HUGE bottles of soda- FOOD CRAZY.)I realize that I always eat too little at school but WAY TOO MUCH at home. For example, today at school I have 2 water bottles (I drank both) and a banana that I ate at lunch. When I came home, I went crazy on the ham and cheese (3 sandwiches on white bread) and I had a small scoop of ice cream (Which I rarely eat now-a-days (unless depressed as I mentioned or having a craving) )… (AND NO IM NOT PREGNANT LOL). My dad told me I have a slow matabolism (I know, I didn’t spell it right but oh well.) He also told me my step sister also had the same problem, but I don’t bother to ask because that diet might be outdated because she did the diet in the 1960′s…. (Ya my half sis is old.. and my dad is to.. btw not adopted, just my dad was married twice but the second time (my real mom) is only 37 and my dad is 74. My mom says I’m normal for my age but I always know i’m not normal because I always compare how I look to how the others look and I always am plumper. My dad is very conscience about my weight and he wants me UNDER 60 POUNDS! I told him everything thats going on with the puberty and all but I guess he doesn’t understand the modern technology and how kids should weigh…
BACK TO TOPIC (AGAIN)- I really want to lose weight because I think it will have a big impact on me when I’m older. Also, I’m trying to be a famous singer (I do have the talent) but my dad told me since i’m overweight, nobody will choose me even though I’m really good but he says the producers will choose fit people but have less talent than me, but good enough to them. My dad always pressures me to lose weight but I always end up gaining. I even want to consider starving myself because I get too depressed and gloomy because of what I did wrong or what I ate or what I tried to “ace” but fail. I’m trying to lose about 10-20 pounds around the time of my birthday (January 19, 2012) or 35-50 pounds before the beginning of 7th grade (September 5th, 2012). So if you could please help me all the way through with step by step stuff, I’d be the happiest girl in the world and tell like everyone I know about my success story if this works.. if you would like to know my DAILY eating and exercise habits, just respond saying that you would like this information.
Thank you and please reply as soon as possible,
Leilani
Ok well I was able to burn pretty much all the fat from my stomach and my abs are popping out on top completely and i feel very chiseled out and flat on bottom stomach but I have lost alot of weight and my face is very skinny along with my torsoe. I now want to gain lean muscle but would like to gain it as quickly as possible as one lady told me my face looked skinny. I have been eating met r x bars with 35g of protein along with eating big meals while still running almost everyday , lifting every other day and doing p90x ab workout every other day same day i lift weights. Should i buy whey? I dont have time to make meals all the time so would that be the best course of action drinking a cup full like 4 to 6 times a day?
Samuel again , just wanted to say that I really can feel my abs, they are alike a living creature, I guess I say this because I never had abs before so the feeling is new, but again I am way to skinny I have no chest and I am skinny but yes I do have abs and they look really awesome and feel awesome to. but again I need to gain the weight back I was weighing a little over 180 and im 5 11 and now I weight like 163. I know since im pretty much all muscle now that even if I were to gain weight I would still look smaller than I did before since I am more muscle than fat and I think I would like that but I want to build myself up again so not only will I have my abs and keep them but I wont look so damn skinny but me more like a muscular type of body guy with lean muscle on.
Sounds like you need to lift more weights and eat more. Focus on a healthy diet with additional protein first rather than looking to increase supplements. Supplements should do just that – supplement your diet, not replace.
Hi, im 17.. i am 6ft 0 and i weigh 70kg. the main problem i have is my stomach fat, everything else like my legs, arms etc are fine. i go to the gym everyday apart from sundays where i play football with my local team. when i go to the gym this is my workout
Monday – weights, cardio(running 30 minutes at 3/4 pace), legs and abs.
Tuesday – weights, shoulders(pull ups) legs
Wednesday – weights, cardio(running 30 minutes at 3/4 pace), legs and abs.
Thursday – weights, rowing(cardio), legs
Friday – weights, cardio(running 30 minutes at 3/4 pace), legs and abs.
Saturday – Cardio, weights and legs.
I have recently started to correct my diet to the specific diet needed to lose weight. i usually have poached eggs on toast with beansor toast with chicken spread on it for breakfast. dinner i usually have a turkey and cheese bun or just plain turkey bun. and for tea i have a wide variety of things.
If you could advise me on the info i have given you than that would be great. Thanks
hi, my name is Eli! im a swimmer, and i do an intense 60 min workout 2 days a week. i also do the occasional muscle workout and jogging/walking. but i cant seem to loose weight! my inner thighs and stomach is the problem area. i have fat on the lower part of my stomach not the top part.
Eli, increase cardio and see if your diet could be healthier. Eliminate junk food, sugar and processed food.
Hi Leilani, according to your height and weight you are not overweight. You should focus on doing more exercise, consider joining a school sports or athletics team, take up dance (will help with your chosen career), gymnastics or even running. Just get fitter. If you drop to 60 pounds you will be very underweight so do not even think about trying that. Healthy food and exercise will get you fit, nothing else. Even if you reach your first goal of losing 20 pounds you will be underweight. Also bear in mind that if you have started puberty early you need more energy. Adolescence is energy intensive and over the next 5-10 years your body will never need so much energy again (unless you take up athletics or professional sports as an adult). Finally, unless a doctor has diagnosed you as having slow metabolism then it is very unlikely that this is the case.
Hi Lewis, you need to just keep working on your fitness and strength. You current routine should easily help you reduce fat so the next step is to work on total muscle mass. For one session a week start using heavier weights and then take a weight training rest day afterwards. Also increase protein on that day. How long have you been doing your routine? You are certainly not overweight so I assume that you only have a little fat to lose?
hi there, For 3 months now I have taken all sugar and carbs out of my diet and started to eat LIVE food, which has turned to a low carb diet. I have lost 22 pounds since I started, but I feel like I have so much excess fat and dont know wherew to start. I have started to do a little exercise but I have 3 kids that give me a good workout as well. I eat a lot of almonds throughout the day and wondering if this is what is causing the excess fat, i know they are fattening. If you could suggest something that would be great. thanks
How to lose fat soon. and how to eat or what kind of peels are for that
Angelica, just follow the advice in the article.
Hi Rachel, what do you mean by LIVE food? Is that the same as raw food? If you have lost 22 pounds then you are doing the right thing. Increasing exercise will help. Take a look at our home workouts, hopefully you will find something you can do in the evening after the kids have gone to bed.
Hi I am 35 and have noticed that my body has changed dramatically especially around my belly and breast. I have always been about a size 12 – 14 but my breast has always been up and down I had really big breast about a d cup at about age 12 – age 16 but they went really saggy from then on and even down another size after pregnancy. My belly now has gotten really bloated and saggy. My buttocks remain firm but I am really concern about the two other ares I have mentioned. I am from a West Indian background so my diet is high on carbohydrate. I have started working out in the morning ’5 step fat attack’ but can’t really see any changes. can you also recommend any exercise tips for boosting my breast and also for my bulging belly.
Hi Tanya, a healthier diet and regular exercise may help but I am not aware of any specific exercises that will help. Exercises strengthen muscle and ligaments but it sounds as if your issue may be more related loose skin and connective tissue. I suggest that you stick to the 5 Step Fat Attack exercise and just eat a healthier diet with more fresh fruits and vegetables and less bread and rice.
It’s me again and I do have slow metabolism and I just joined volleyball kickball and dance…
Well, regular exercise speeds up metabolism. A slower than average metabolism is not an excuse to gain weight. Davina McCall (a UK television presenter) suffers from hypothyroidism and manages to stay in great shape by exercising and eating healthy.
Hi there :)
Im am 18 (female) and trying to get a toned body within 2 months. My intention is to follow your one week diet and then move on to a less extreme diet in combination with exercise obviously. Im not overweight and my metabolism rate is fairly fast but im unsure which exercises to focus on at the gym? I intend to workout in the early am and late pm with about 40 min cardio and 20min weights. However, I feel that if my routine is repeated my body will accustom to it and i’ll wont lose weight as effectively than if I varied my routine? Also i havent had time to exercise for the past 6 months, only walking for about 30min every second day or so…
Please give me as much advice as possible :) Much appreciated.
Hi Amy, do not worry about your body becoming accustomed to exercise now, worry when it happens (you can come back and ask again later). Sounds like a morning run / cycle followed by an even weight training session is ideal. This is a good place to start for weight training: http://www.motleyhealth.com/strength/beginners-weight-training-exercises
As you only have 20 minutes just go through a few exercises each day.
I am 16 years old. I am an athlete and I have tried many diets and increased cardio training. I have only got a negative response from these maintained diets. I have excess lower abs fat which I would like to decrease and obtain 6 pack abs. Please list out a diet which helps in reducing my lower abs fat. I would also like to decrease my butt size and reduce fat there too. Please help me with the following issues.
Hi Bimal, really you need to go low GI / lean protein and increase your fitness, both cardio and weight training. Do you have an athletics coach? They should be able to guide you in both diet and fitness. If you are still carrying fat than it really is a matter of increasing fitness with longer cardio workouts and ensuring that your diet is only providing you with the nutrients you need to grow stronger, and no more.
Hi…
I m 24 years old,weighs 72 kg and have most of it around the hips, butt, less on belly and arms. Joined gym 2 weeks ago, have taken Inch loss package and last week I shaded 2 kg weight, but this week it’s not reducing further. I do cardio daily for 30 to 40 mins, aerobics and passive workout for 45 min on alternate days, summing unto around two hours in the morning only. Rest of the day I am working in the lab doing bench work.
My morning breakfast nowadays includes salt dalia, sprouted gram or a seasonal fruit.
Lunch includes 2 chapaatis daal/vegetable and dahi and salad depends on the availability in the mess dinner is same as lunch sometimes take dalia with milk and rest of the day when feel hungry do eat one orange, drinks lots of water everyday.
Plz do tell me how to reduce the fat deposit around my hips and butt size around 48 inches fast.I m also suffering from hypothyroidism with TSH level more than 60.
Thanks…
heyi, im 22 years old and i recently gained some weight..i weigh 82 kgs and my height is 5’10″
my brother was overweight and reduced 20-30 kgs using a diet….i have started following that diet
in morning: poha/upma/sandwich of brown bread/omelette
in noon: normal chapati with indian cuisine dishes
in night i take dhokla or chicken momos or roasted chicken
also i consume an apple after every 2 hours
is this diet good to lose excess fat? because im lean..just need to burn the excess fat quickly …i also go jogging in morning
Hi Ankit, I am not actually all that familiar with Indian foods, however, if it worked for your brother then there is a good chance it will also work for you. Combined with daily running you should see results soon. Just stick to the plan and be patient.
I Simmi, stick to your fitness plan. You lost 2kg in the first week so that is great. Try to reduce the amount of bread / chapaatis as these contain a lot of calories. You will get enough energy from the vegetables and fruits.
Hi! im 5’4 and weight 51 kgs. im currently on a diet where I consume 1200-1500 calories a day, no rice, junk and sweet. I do power yoga thrice a week for an hour and go to the gym around 3 times a week, at the gym I do 20 mins of cardio and then weight training. though I have a flat stomach and I am toning up fine I have noticed my face is looking fatter then before.
breakfast is generally 2 boiled eggs white and coconut water and on days of power yoga(its at 7am) I have a multigrain sandwich (iceberg lettuce,pepper and 1 slice of roast turkey salami) or (iceberg lettuce, green bell pepper, american corn and mushroom, thin slice of roast turkey salami)
I have one coconut water everyday
lunch: 2 multigrain rotis with any cooked vegetable and 1 carrot
snack: 1 bowl foxnut seeds roasted or carrots
dinner: 2 multigrain rotis with soup/chicken with very less gravy(or any other cooked meat), 1 vegetable(eg okra in 1 tbs oil) and carrots & cucumber.
I am also hypothyroid but it’s under control as of now. also im starting kickboxing twice a week from next week because I enjoy working out.
I try to maintain the 1200-1500 calories a day even if I eat out. My main problem is my face which is looking chubby. please help, what is wrong? oh and im 21 and female.
sir my age is 31, my weight is 120 kg, height is 6 feet 1 inch. I want to reduced weight plz help me I wait for your comment.
Alamzeb, take action now! From this day forward you must exercise EVERY DAY and eat a healthier diet. If you are a religious person and your are not allowed to exercise one day of the week then this is excusable, but make sure the other 6 days you work even harder to get yourself fit and healthy. Start with walking for 45-60 minutes each day, then increase to jogging and add gym workouts and exercise classes later.
Hi Em, it sounds like you are doing great with your diet and fitness. I really would not worry about your face looking chubby. You may still change a little as you get fitter, but everyone is different and you probably look healthier for it.
Hi,
I am 17 years old. My height is 5’7″. People tell me that I look fine for my height but I still don’t like my body and am wanting to lose the weight. When I was 14 I started trying to lose weight and in 2 years I lost 50 pounds. I’ve gained 10 pounds back in 3 months time. I need to lose weight and then tone my body. Any other tips on how to do that? I used to eat 1,000 calories a day or less sometimes but since this summer I started letting myself go and started consuming more and giving into my cravings. Any tips on how to fight off the cravings?
hey, I really, really really need help! fast
im 14 5,2 and I always have felt well fatter than everyone else I have never been stick thin and recently I have put on weight I really want to be able to wear a bikini this year.
I used to eat heaps of biscuits and whatnot and I tended to overeat a lot
I drink at least 2 litres of water a day
every morning I have 2 eggs on 1 piece vogels toast
I am really self-conscious and its making me depressed
I love sport and I do excercise quiet a bit
it’s mostly tummy fat that I need to lose and cardio bores me (do I just have to stick with it because I am so determined to lose this weight)
I know that I eat too much so the last couple of days well. I havent eaten much at all so I really need you help
plz get back to me fast i would really appreciate it
thank you
Harriet
Hi Kayla, really the best option is to start exercising. You will only tone with exercise, so if that is your goal. work on getting fit. 1000 Calories a day is unlikely to provide you with adequate nutrition and energy for healthy growth and development. you should really consume more and exercise more. Tips on exercise? Running, swimming, fitness classes, martial arts, dance school – just pick an activity, or a few, and make sure you exercise on a regular basis ideally 3-4 times a week.
Hi Harriet, yes, you just need to stick to exercising. It is so good for you in many ways, just persevere with it and maintain that healthy diet. Stop keeping biscuits in sight, put them away if they are always left on the worktop in the kitchen etc. If you exercised 4 times a week and ate healthy then you will get in shape and be healthy.
thanks i need to loose as much as i can by december so i have like 2 months to get in shape. how much is the least calories that i can have a day without dangering myself??
because i practically didnt eat anything yesterday and they i played a game of squash and felt light headed and my heart was racing after the first 5 mins which doesnt normally happen is this from nt eating?
i dnt need reminding on how bad not eating is for me but i feel like i have no other choice so is there a limit? that i can have without feeling dizzy?
i am not just not eating for the sake of it im just not hungry ??
thank you
harriet
Hi Harriet, you HAVE TO EAT. Losing weight by starving yourself is extremely unhealthy. Really, for long term, healthy weight loss you should consume no less than 1200 Calories a day. If you are exercising then this figure will increase to around 1500 Calories. Your diet MUST remain well balanced, with a variety of protein, fat and carbohydrate sources. Cut out all junk food, soda, processed foods, ready meals etc. Eat lean meats, fresh fruits and vegetables (low GI is best), fish, nuts, dairy, pulses, eggs etc.
if i was to starve myself not saying that i would. would i lose body fat? or just weight???????
i never drink soda or junk food
how many calories will i loose simply from being alive?
thnks for getting back to me so quickly
Dear all, I am 30 year old man living in kuwait. My weight is 63 kg.
But I have large tummy which I want to reduce. I dont want to lose much weight but I want to loose 3 inches from my tummy. Can you please guide me which diet plan and exercise i should start from your website.
Hi, my name is Daniel and I am 14 years old and weight like 108-111 lbs. I have fat on my chest, stomach, legs, basically everywhere. I used to weight about 20-25 pounds more but I lost weight and am having trouble loosing more and loosing my fat. Could you help? I’m 5’3 or 5’4 and this is my usually daily food consumption:
Breakfast: English muffin 130cal with jelly/jam just enough to cover the surface, and a banana.
Lunch: a turkey and cheese sandwich, the bread is 130cal for 2 pieces, the turkey is 45 cal, and I use a cheese spread that is only 35 cal.
Dinner: Lean Cuisine varying from 250 cal to 300 cal. Snacking: almost always a greek yogurt 150 cal and sometimes an apple with that.
My exercise routine is: I go to the gym 2 times a week for 2 hours each time. While there I use an elliptical on fat burn for 20 min, then I do 6 sets of five or six pull ups and chin ups. I then use a machine that has two elastic bands connected to a 20lb weight and the handles are at my chest and I pull them together in front of my chest. I do 2 sets of fifty of these.
I then use 3 different abdominal machines, one is where I hold my self up with my arms at a 90 degree angle and lift my knees up to my waist. I do 3 sets of 50 on that. The next one is a machine where you lie down on a pad with your feet locked up in a foot holder like 8 inches above the ground, then you use two handles to help lift yourself into a 90 degree angle and back down. I do 3 sets of 50 on this. Lastly, I use the ab coaster with 20lb resistance. If you are not familiar with the ab coaster just type it into google and its there. I do 3 sets of 50 on that aswell.
On one of the days that I’m not at the gym I walk for an hour.
Please help me, I’m sorry about the long description but I was trying to go into the most detail that I could.
Thanks.
Sincerely, Daniel
Harriet, you will lose both fat and muscle tissue (and maybe some other vital tissues). The more muscle tissue you lose, the harder it becomes to stay healthy after your “diet”. Once your body is in starvation mode it will attempt to retain body fat and breakdown muscle tissue though. You really do not want to be considering such an approach.
Hi Bhatia. Sounds like you just need to exercise. The fitness plan in the article above should serve you well, or do more weight training – see the strength section, there are many articles and workout plans that you can follow. Some of our readers have had good results from this plan: Batman Workout!
Hi Daniel, if fat loss is your focus start doing more cardio and full body exercises and fewer abdominal exercises. You seem to spend a lot of time just exercising your abs. You may benefit from more protein – what is the Lean Cuisine? Maybe have eggs for breakfast and snack on cashews, almonds or soy beans (all high protein).
Hi Daniel, if fat loss is your focus start doing more cardio and full body exercises and fewer abdominal exercises. You seem to spend a lot of time just exercising your abs. You may benefit from more protein – what is the Lean Cuisine? Maybe have eggs for breakfast and snack on cashews, almonds or soy beans (all high protein).
Hi Daniel,
I’m 15 years old. I weight 48.2 kg and I’m 1.58cm.
I know my BMI is okay ( i think )
but i have excess abdominal fat and can’t seem to get rid of it.
I usually eat:
Breakfast : Skim Milk and 2 weetabix
Lunch : White bread with beef and salad
Dinner : Small portion of rice with vegetables and chicken
Snack : either fruits or an Alpen bar.
And i drink water throughout the day. ( almost 2.5L)
I do physical exercises 1h everyday except Sundays
When i’m depress I tend to treat me some biscuits
Please help me I don’t know why I can’t lose those fat..
Hey Im a 16 year old girl who is really tall for my age, im 6ft. I have a slender appearance and so I get loads of requests to model at fashion shows here and there. Im totally greatful for that, and appreciate my height. I turn most of them down because, under my slender appearance are some MASSIVE HUGE EMBARRASING CELLULITE-FILLED THIGHS and also a very wobbly tummy. But then, i have a show coming up on 26th of november (today is 17th october) so i have roughly a month to make them very toned and attractive. As I am presently, I cannot walk in a bikini because my thighs would jiggle and again, they rub which is so embarassing. Id really love to go for my show on the 26th of next month as it would boost my career and all.
And again Id love to ask how exactly i can loose muscle mass and fat at the same time. As i said, im really tall, and then i did the wrist test thing, and from all results i’ve seen that Im small-framed. But my appearance is quite big. Well my bust-waist-hips measurement is 34”-32”-38”. My bust is totally perfect for modelling but its just my waist and HIPS that kill me. Id really love to slim them down.. Is it possible I get my measurements to 34”-24”-34” (i.e waist to 24” and hips to 34”)??? I really wanna be seen on the biggest runways and all. I have the face and height i want it so bad. I think i have water retention and all, cos my thighs are just bad. PLEASE HELP THANKS
HI, I am 22 yrs old 5 2 and weigh 189 pounds i have 2 kids my oldest being 3 and youngest 7 months. I have a poor diet and crave lots of salty and sweet stuff. I recently signed into a gym and want to know what is da best way to loose weight and what machines or routines i should do? I also started taking some diet pills and they have actually helped with taking hunger away and giving me more energy but i need HELP please
heyy i was wondering how many calories you burn just by being alive??
hi
i am a 25 yrs old women and my hight is 5.2 and my waight 66 kgs.
my all over body stucture is not so fatty but my tummy size is big my all weight so in my tummy could you tell me can loss it and why my tummy size bigger tan another body part.
Laura, what exercise are you doing? Your diet looks OK and 1 hour of exercise daily should be enough to keep you in good shape.
Munee, you need to exercise – running, aerobics, circuit training. Mostly running will change your shape. However, do not try to “lose muscle mass” – it is the fat you want to lose, to tone you need muscles – toning is developing better muscles.
Hi Tete, split your time between cardio (use one machine for 30 minutes, either cross trainer, rower, bike, treadmill) and then resistance exercises using a variety of machines – use 3-4 machines each session, perform 3 sets of 8-10 reps for each exercise. Ask a gym instructor / helper for guidance on how to use the machines.
Sarah, take a look at the sedentary column in these calorie tables: http://www.motleyhealth.com/lose-weight/how-many-calories-do-you-need-each-day
H Riya, you lose it by exercising and eating a healthier diet – less high GI, less processed and junk food. Exercise daily, or at least 5 times a week.
I mostly do aerobics and cardio.
and also i use skipping rope in which i do 40 skips maximum.
hi
I am 4.11 and my weight is 66 kgs. I am nurse I used to work night and gain a lot weight. I am trying to lose weight but my make my own food so it really hard to tell how many calories are in each food, I just started exercising 5 days a week but I am only doing treadmill. So tell what I can do to lose weight
Working on the skipping will really help as skipping is excellent for fitness. You should also see if you can wean yourself off the biscuits.
Hi Sam, first, when you make food chose healthy options, more salads and fresh fruits for example. Try to limit sugary foods. 5 days of treadmill is fine, so long as you work on improving your fitness levels. If in 3 weeks you are not running further / faster on the treadmill then you need to push yourself harder to get fitter.
hi, I am someone who having one meal for a day because of very busy working life. I just need to reduce two and half inches of my belly. Currently my weight is 62 kg and my hight is 5 feet 3 inches. but i got 37 inches hip.normally I dont eat too much.but m nt saying I eat healthy foods. I eats little bit more butter, and loads tea with little milk. I just need to know, if I follow a proper diet plan, is dat bad i have some teas when I feel hungry. cos i addicted to having four 5 teas for a day instead foods
i m 16…i have excess fat in my thighs??what to do???what kinda diet should i have??and which all excercises should i do?
Hi, I just turned 15 and i weigh 120lbs/ and 5″2. I checked my Body fat percentage 1 month ago and it was 32, It wa just terrible. I carry most of my weight around my hips and thighs, my stomach is actually pretty okay, its not an amazing flat toned stomach, but yeah its okay. So I just came back from 40 mins of treadmilling, and about 20 mins of cross trainer, and a few other lunges and things like that, and when i got home, I realized my thighs were solid, like rock hard. So i was just wondering if it was muscle or something else ? Cause I really dont want that amount of muscle cause my legs are still huge. But my hips have tonnes of cellulite its depressing.
Also Could you suggest any exercise to lose fat from the thighs and butt ?
Thanks
Thx for the advice …
But i would like to know if i go according the 1 week diet will it change a thing ?
Will i be able to lose the excess fat ?
It should certainly help Laura. Why not try it and see?
Hi Leila, well. your BMI is 21.9 which means that you are really of a healthy weight. The best exercise to reduce fat really is running, so keep up with the treadmill work or get outside when you can for more variety. No exercise can target fat, but cardio is the best way to burn excess fat without building too much additional muscle. Unless your legs look very muscular and toned then that is probably still fat that you are feeling. There are 2 types of fat in the legs; subcutaneous fat that sits under the skin (wobbly) and intramuscular fat that is within the muscles. Many people mistake intramuscular fat for additional muscle tissue, but in fact it is still just additional fat.
Keep your diet healthy and do regular exercise. Remember that your body is going to go through a lot of changes in the next few years and you do actually need additional energy for healthy growth.
Hi angel, your diet should be a healthy and well balanced one – nothing more, nothing less. For exercise – anything that gets you moving for 45 minutes 3-7 times a week. Daily exercise is good. Running is a great way to burn off excess energy.
Hi Anu, there is nothing wrong with tea. Focus on eating following a healthier diet and doing more exercise, do not worry about the tea!
HI there,
I just started working out about 3 weeks ago. My workout currently consist of 20 mins on the stationary bike, 30 mins on the treadmill 3.5-4.0 at an incline, 5 mins on the elliptical and leg presses and arm curls ever other day. I have lost 11lbs and was wondering what else I could add to aid me in losing more weight. Thank you. I have a caloric intake of 1200 cal. I will be doing the 1000 cal intake you posted on Monday-Sunday. I forgot to mention I work out 5-7 days a week.
Hi Mari – sounds like you are making good progress. Why rock the boat and start changing things so soon? 55 minutes of cardio almost every day with some weight training exercises 3-4 times a week is excellent. Stick to the plan, keep working on your fitness (do more in the 55 minutes, go faster) and stick to the healthy diet. 1000 Calories is really very low, you should not consume a very low calorie diet for long. 1200-1500 Calories would be better for healthier weight loss.
Hi I’m McKenna, I’m a female 14 years old about 5″7 and 127. I’ve always been very tall for my age and my bodies always growing. I’ve always considered my self skinny/average. I can pretty much eat whatever i want still without gaining weight but I’m afraid I’m starting to hit the age where my body stops growing up and starts growing out. My whole life I’ve always been growing alot and I get hungry alot. I have natural muscle in me and don’t work out that much but I’m still fit. I’ve always had a very flat stomach but lately I’ve been bloating after everything I eat! I thought it was my period at first. I am on doctor perscriped pill for my ADD. The pill causes me to loose my appetite until late after noon. I don’t ever really eat brackfast in the morning becuase of school, and I avoid unhealthy school lunches. So I go home and try to eat healthy but at around 5 I start to get junk food cravings. My unhealthy eating habits are probably going to start to effect my weight when my body gets older and won’t tolerate it any more. Anywho, I know most high school girls start to fill out and get pretty fat but I want to stay average. I’m not saying I’m fat and I’ve never heard that I’m fat just that I have a big butt. But I do want to be a little skinner like 115. I know people think I shouldn’t loose weight but I want to just a little. It’s also really hard for my body to loose weight asince I’m a normal weight. I need dieting tips and a healthy life style tips of eating right.
Hi McKenna, if you drop to 115 pounds you will be officially underweight and that is not healthy. Really, you should focus on healthy eating (no junk food at all) and exercise. Forget about weight, focus on being fit and healthy. People only get fat because they eat too much, going from 14 years to 16 or 18 does not make a healthy person overweight, and it is not “normal” to be overweight. It may be common, but it is not normal. You should eat some breakfast (get up 10 minutes earlier?) and make sure you are getting your 5 portions of fruit and veg a day too. Take up a sport, active hobby or athletics.
Hi I’m Riya. my weight is 70 kg and height 178 cm. I eat 5 biscuits in morning, 2 rotis and dal rice in the afternoon, 2 rotis with curry along with some rice in the evening. also sometimes I like to have junk foods. please suggest good diet to reduce my tummy and weight so that it comes to 50 kg approx. suggest a healthy diet and some exercises. because I cannot go out for workout. also I want to reduce my waist size.
Hello,
I have been diet and exercising for a month and a half now but i keep on gaining weight. I start out at 105bs wanting to get tone and lean i have been running 45-60 per day for 5 days (i am 5’2). I eat very healthy, I am a vegetarian and i also don’t drink soda. What am i doing wrong? I have gained 7bls ever since i exercise.
I am sure i have gained some muscle weight, however my concern is that i did not loose any inches but have gained it.
Please help!
Thank you
Hi Riya, first off you have to stop your junk food addition – you know it is bad and you still eat it. Stop all biscuits, they are just empty calories that lead to weight gain. For healthy exercises see our articles on home fitness workouts. Here is our guide to healthy eating.
Hi Korrie, your diet is key. Keep up with the exercise, you must be getting fitter and this is important. However, being a vegetarian does not make you healthy. You still need to ensure that you are not eating too much food each day. Also you have to ensure that your diet is well balanced, so plenty of protein and fats as well as carbs. Many vegetarians tend to get too much energy from bread (sugar) and cheese (saturated fat) and not enough from protein and healthy fats. So more pulses, nuts, seeds, less bread, pasta, rice. Also, lots of eggs for protein and vitamins.
Thanks for the advice! I was also wondering wether I should be eating more carbs or proteins ? Oh and as for my bmi, it’s healthy but I went to my dietician recently and I had a body fat percentage of 34, which is wayyy over the top :l
Sounds like you really need to exercise then Leila, your muscle mass must be very low. Healthy, balanced diet and more exercise.
hi I eat chicken with vegetable in 11 am, fruit bowl in 3 pm, wheat bread with chicken and vegetable in 7 pm then 30 min cardio 10pm with little bit exercise, and 11pm low-fat milk with almond it is right diet steel not losing any weight I am doing right or I have to change my diet plan I think it’s no more than 800 calories a day I am 5.8 and 182 pound I just want to lose only 15 to 20 pound and my bally fat
Hi Jay, possibly more exercise is required. Depends on portion size and how intensive that exercise is really.
Hi
I’ve been on a diet for 6 weeks now, I’ve got noticeably thinner and lost a lot of weight, however my goal is to get a six pack… However, I really can’t seem to shift the last half a cm to 1cm of excess fat covering my abs! It’s really annoying and depressing. I work out in the gym 2 times a week and do mixed martial arts/fitness for a further 2 times. So I excercise 4 times a week and I walk quite a bit as well every day. I am really at a dead end and don’t know how to get rid of this last bit.. I’m doing everything correct – water, diet, excercise. This lack of motivation is making me slip up lately – I’ve had 2 slices of cake today without excercise! Please help motley, I’m at the end of the line and I’m getting really depressed. I have really nice muscles and abs, I just want them to show :( .. You’re my last hope. Thanks
Hi there,
im a 33 old male and trying to lose stomach fat and bulk up a bit, fitness wise im fine, go 3 or 4 3.5 mile runs per week but i still cant seem to shift the stomach fat!!
ive altered my diet a bit, i now eat 37.5g of wheat every morning a slice of brown bread an orange and banana for breakfast, lunch i have a salad, for dinner i have mince beef, lots of veg with shiritaki noodles, what do i need to do to differently to lose excess fat and add more muscle to my arms and abs??
Hi Toosh, the first step is to increase cardio – go running the other 3 days. Exercising 4 days a week is exercising on just 57% if your available days – almost just half! Running will help you with MMA too, my instructor always used to say that we had to run 3 miles every day if we wanted to compete in kickboxing competitions. That additional cardio should help burn the extra fat. Plus, the old diet has to be a 7 days a week thing!
Hi Fergal, you could try changing for oats for breakfast – slower release carbs. Maybe also drop the noodles in the evening. If you want more muscle you have to lift, ideally do weight training 3 days a week on top of your 3 or 4 running days. Yep – 7 days a week. If you want results you have to work.
I am going to try this but i know its going to be very hard for me knowing that I am young and weigh 190 lbs but I truly do hope that my weight does go down with the doing of this diet.
So Halloween is in a week and my costume has no coverage of the stomach area.
Im 5’6.5 and about 130 lbs. I would love to get to 120-125 by the 29th. If I follow this plan is this possible? Or am I wasting my time…
Hi Danielle, it is possible yes, and it is never a waste of time trying to get fit and healthy. You are already at a healthy weight so really you should be focussing on getting fit which will tighten up your stomach.
Hello I’m Blake age 15. I’m into wrestling and I’m very active I run 3-4 miles a day. Also 2-3 times a week I have wrestling practice. I’m at about 120 lbs and I’m trying to get down for wrestling. I’m about 5’5 and 6% body fat.I was wondering what I should have for meals through out the day. I have about 3 weeks and I want to wrestle 106 or 113. My meals for the day are: Breakfast- scrammed eggs, ham, and fruit, lunch salad with some type of meat, Supper a little bit of meat and 8oz of some White grape juice. If you could give me some input on what I need to change and What weight I should wrestle that would be good! thanks Blake
Hi, I am 20 years old and my weight is 60 kg I want to reduce my weight but my hips and thighs have so much fat. I want to be slimmer so what exercise I can do at my home to reduce fat and what diet should be taken during loosing weight.
I’m planing on getting out outside and walking/jogging in the winter but I live in Minnesota and the trails are of course covered in a small sheet snow but unpredictable ice spots. Walking around tends to get boring. What else could I possibly do to get ready for the track season? I’m a sprinter and pole vaulter. I’m still recovering from an ankle injury on the more important ankle of the two. I have a fairly healthy diet I’ve been on for a while and improving with time.
Well, safety has to come first. can you plan some safer routes now befoe the snow comes? Are stick to towns instead of running trails? Maybe a treadmill would be a better option for winter – watch films and listen to music to pass the time.
Hi Blake, all looks pretty good really. If you are not losing more fat it is only because total calories are still too high. Have a little extra on the wrestling practice days and less on the other days.
Hi Rimsha, take up running or cycling.
Right so I’ve lost 2 and a half stone in the last year, my goal was to reach 8 and a half stone by my birthday, this saturday :) but as I’m sure you’re aware once you lose a certain amount of weight it gets that bit harder to shift those last few lbs, I was fully on track but then i broke my big toe, got signed off from work and well just gave it and ate crap! I would have a good day and then a bad day and so on. I’ve got back to the gym the last 2 weeks but still off work as now on holiday. I’m one of them people that needs to have a set routine to be able to diet or I give in, so when I go back to work on monday I know I will be fine, so I’m not worried about that so much. Thing is in the past 5 weeks I’ve gained 4lbs, which to most people isnt alot but it is for me as I know i would have hit or come very close to my target. the thing is all my weight goes to my belly so i can see these 4lbs there now, and my tummy wasnt flat anyway. So basically i have a dress i want to not look fat in for saturday so this i was wondering if doing the following will help me out at all?
3×100 crunches a day, 3×20 vertical crunches (each side) total of 300 crunches and 120 vertical crunches. I started this yesterday, also i had the gym yesterday and will be going back on wed and on friday, consisting of 45-60 mins cardio (as set by my instructor) and then my weights. Its also a combined 2 mile walk to and from the gym to. o do you think doing that (especially the crunches) will make a slight change to the jelly belly??? I know it wont do anything drastic but will it make a slight dent?
BTW im 30 on saturday, female, 5ft3 and weight 9 stone 4 (was 9stone)
Hi Julie, combined with the 45-60 minutes cardio and a healthy diet then it will help, yes. The cardio is probably most important at the moment, with some full body workouts (resistance training to work all the muscles). You have proved that you can lose weight, so you just need to repeat that.
Thanks
Hi. I am 23, female, 165 lbs. I want to lose 25 lbs. I have recently started with the following diet:
Breakfast: oatmeal or 1 slice wheat toast with 1tsp peanut butter
Lunch: Turkey slices, string cheese, fresh fruit
(between lunch and dinner I sometimes have protein shake that is 180 calories, less than 2g fat, 1g sugar)
Dinner: chicken with brown rice and veggies or black bean soup
I typically run 2-3 miles 5 days per week.
What changes should I make to make my diet more effective?
Hi Becky, your diet is pretty lean right now. How long have you been following this diet and running? Your diet has fruits, veggies, proteins, fats. Maybe have fish a couple of times, also some eggs too. But really it looks like you are on the right track.
Ok so Im down to 113lbs from 125lbs. I no that most of the weight that I lost was water weight but I was wondering what I should eat this week. Friday at 7:30 I weigh in. And then next Friday I wrestle 109. I was wondering what I should eat so that I get all my energy and strength back but I don’t want to get to big that 109 is out of reach. Also I was wondering what the amount of calories I consume in a day should be. Thanks For your time and you have really helped me!
Hi Blake, all you can do is maintain your cardio workouts and cut down all carbs except your nutritious vegetables and keep working at it. For energy in wrestling you will need to build up the glycogen reserves, which requires carbs! It’s a very tricky thing to get right, but I wish you well.
so what is a good food for that?
green leafy vegetables really, nutritionally dense foods. Take a look at what the pro-bodybuilders eat, these diets are for muscle and to cut down fat as much as possible: Bodybuilding Diet from Champion Bodybuilders Jay Cutler, Branch Warren and Victor Martinez – although these are very high protein and relatively low carb.
Hi I am 28 yrs old girl and my weight is 59 kgs and i am getting married on 12th NOV 2011 SO I HARDLY HAVE Two weeks left to reduce my excess fat. Please help me in reducing my excess fat as soon as possible. i am ready to follow the diet and the exercise chart whatever is suggested by you .Please help me .
Please tell me the day on day routine for the two weeks left.
Thanks
Hi Ekanki, the diet and exercise routine is in the article above. Google luck!
Approximately how many inches of fat can one expect to lose?
Impossible to say TMan. Depends on how large you are now. In theory everyone should be able to get down to a healthy waist size, which is 30-34 inches.
First of all – I think it is great that you are giving so many people free advice!
I am a 25 year old female student. I spend a lot of sitting down studying, except for when working. I work at a supermarket on registers (3 times a week), which means I stand in the one spot for hours at a time (causing Plantar fasciitis)
I have a wedding coming up (late November) and am running out of time to loose weight. I put on weight after finishing high school and am now 30 kilos heavier than I was in school. I am also iron deficient and am often very tired.
I really dislike exercise and would prefer to loose weight with food (as much as possible). Although I recognize that both food and exercise are important and that I will have to do some exercise. As mentioned earlier, I have Plantar fasciitis so am sometimes unable to exercise (due to my feet). It is at its worst after work (from standing in the one spot).
Average day meal plan:
Breakfast: 2 vita brits with 1/2 cup rev milk, sprinkle of brown sugar
or 2 pieces of soy and linseed bread with light butter
Lunch: Soy and linseed bread, with ham, avocado, tomato and and salad
or cup of brown rice with avocado and tomato
or left overs from dinner
Snack (I often have no snacks during the day) but if I do I eat: Yoghurt, jelly fruit, diet mousse, fruit, celery or carrot sticks with light dip
Tea: (Varies – my Italian house mate does most of the cooking and I the cleaning) – stir-frys with noodles, pasta with tomato-based sauce, meat and vegetables, home made snitzel and salad, vegetable soups, lentil soups, chickpeas and vegetables.
I drink 2 litres of water every day, green tea and sometimes a can of coke zero.
Please note foods I do not eat: ALL Seafood, lamb, veal, mushrooms, oats.
I am especially hungry at around 4-5 pm (before dinner). This is when I am most likely to eat the wrong thing.
Thanks in advance.
Hi Summer, you really need to find ways to exercise if you want to lose that much weight. Can you swim? That could be your best option. To lose weight you really need to work cardio into your daily routine. As for the diet, you need to stop adding sugar to you breakfast – why have low fat milk and then add extra energy in the form of sugar? Snacks – diet mousse – check the sugar levels. Is it low calorie of low fat? Reduce portions in the evening (tea) if you are having a big lunch. Drop the coke zero. If you really want to lose weight with diet alone then take a look at the Diet Solution.
Thanks for the reply. I will definitely stop adding sugar to my breakfast and give up the coke zero. It’s Nestle diet mousse. I can swim but am not a strong swimmer. How many times and for how long should I swim (to get results)? Should I combine this with other exercise? What do you recommend?
Thanks again.
Ideally you want to exercise for 45 minutes if possible. What other exercise can you do? I suggested swimming because that would be easiest on your feet. Maybe cycling or using an elliptical is low enough impact to prevent your plantar fasciitis getting worse?
The mousse contains sugar, does not say how much, but really you want to avoid sugar in its raw form like that.
There is an RPM class at a gym I sometimes go to so I will give that and the swimming a go. Thanks.
Apart from sugar on cereal and coke zero are there any diet issues I need to address? Or is the weight gain most likely a result of ‘lack of exercise’?
thank you for the prompt response. not sure my exact measurements but I’m 5’2 and about 135. And I’m six months post partum. Is this safe for moms that breastfeed?
Well, total calories is really key, so the amount of food you are putting on your plate will determine if you lose weight, gain weight or stay the same weight. What you eat determines your health and also can help to moderate appetite.
If you are breastfeeding then this diet should be avoided as you will not be taking in enough energy. You can exercise though.
I am 29 years old and have always had a very athletic lifestyle…played college athletics and still play occasionally different sports. I have an athletic built body and big bones. I am 5’7 1/2 and weight 170 lbs. I wouldn’t say I am fat but I would like to slim up without getting too much muscle. My legs have always been solid but I dont want them getting bigger. I currently run/walk for 30 min (run for 3 min, walk for one) for 5 days a week and have been doing so for about 2 1/2 months.
My meals consist of…
breakfast..glass of chocolate milk
lunch….granola bar and some powerade
supper….usually something quick so turkey sandwich and few chips or bean burrito or grits and toast with either sweet tea or choc milk.
Any suggestions on why i’m not really losing weight?
Hi!
This week I was out jogging for the first time for ages. I’ve been doing sit-ups and push-ups as well every night for a week. But I don’t know how many I should do, and if it works? I’m 21 years old, 168cm and about 67-68 kg. Gained some weight around my waist this year because of the college-lifestyle. My “wake-up call” was when I tried on my dress that always fit me, and now it doesnt.
Yesterday I ate eggs for breakfast, crackers with cheese for lunch, and a chicken salad for dinner. Its mostly what I eat everyday.
Is this enough exercise if I just want to get rid of that little belly I’ve gained, and will my face be a little less round?
:)
Hi AshleighF, you diet seems very high in carbs and low in proteins. Breakfast – maybe better off with oatmeal / muesli. Lunch – salad instead of granola. Do you need powerade? 30 minutes of walking / running should not be depleting your glycogen (sugar) reserves enough to need a sports drink. Also, start doing more – aim to jog for 45 minutes. Stop the chips completely and reduce the chocolate milk.
If you maintain the callisthenics and go jogging / running 3-6 times a week you should get back into shape. You just need to focus on getting fitter for now.
Thank you! Appreciate your help!
Hi!
I am a sixteen year old girl and I want to lose weight in my stomach and legs as I have prom coming up. Is this diet okay to use as I am sixteen?
If it is not, would you have any other diets you could possibly recommend?
Hi Jade, best that you get exercising really. Make sure that you follow a healthy diet, i.e. no junk food, no soda, no chocolate and no snacking in between meals. Fitness should come first though.
Heyy, I’m 15 & I weigh 65. How much should I weigh? & If I walk like 45 minutes a day, how much will it take for me to lose much weight?
& What is walking on a tredmil 45 min a day make me lose much weight from my lower body ?? & What can I do to make my hand (arms) look smaller ?? :)
Hi Sarah, you ideal weight depends on your height and athleticism really (muscle mass). 45 minutes of walking or treadmill will help you to manage weight and lose weight. When we lose fat we lose total body fat, we cannot control where the fat is lost. Just focus on getting fitter.
CONGRATULATIONS SARAH!!!
Sarah made the 1000th comment on this page. As a prize we are sending a copy of our Low GI Diet book to her.
hey i am 19 and finding it hard to lose my tummy fat…..i work nearly eveyday expect sunday and i am always on my feet i am a care and support worker for elderly and we pick them up and drop them of plus careing for them all day soo i see that as my exersize…….
my food/drink plan for the day is
breakfast….
branflakes or musesli or oats clusters with milk or toast and tea with 2 sugers
dinner..
nothhing just a tea with 2 sugers
tea .. sometimes i have ceral beans on toast,stew and dumplins,supers noddles,pasta and tuna.. i aslo drink alot of tea with milk and 2 sugers please can you tell me what i am doin wrong thank you
Heyy, Does “Twist & Shape” help us to lose weight? Can I know what kind of body does it help to lose weight?
& What kind of exercise makes me get a fitter & smaller arms (hands) ?? :)
If we have regular meals but not includings junk food, soda, pasta, rice & so on .. & do like 30 minutes walking on the tredmill.. how much will it take for me to lose 5 pounds ??
Thanks!
Hey I’m a 13 year old girl and i weigh 6 stone 10 pounds. I’m 5 foot 1 inch, am i a healthy weight?
Around July this year i was 5foot and 8 stone, i knew i needed to diet so i did. But now all i can think about is food, how many calories, how much fat etc. I exercise everyday and don’t eat chocolate and crisps but i still am terrified of putting on weight. In half term i indugled a bit (ate a little more than normal) and now i feel so fat. I normaly go to Costa coffee on Saturdays with my mum and have tea and tiffin but i exercise afterwards. Is this a healthy way to live? All i can think of is food. I’m dreading Christmas-i need to loose more weight so i can indulge a tad then. Could you please suggest some diet plan?
Thank you so much :)
Hi Sarah. I have never used a Twist and Shape so cannot comment. Personally I suggest that you jog / run for 30 minutes and then do some bodyweight squats – do 50 to 100 to start with. That will probably burn fat and tone muscles as effectively as a step machine. On watching an advert on YouTube I do not think that the Twist & Shape really provides a big enough range of motion, the steps look a little short. A running stride combine with some bodyweight exercises such as lunges and mountain climbers as well as the squats will give you a good foundation to work on.
As for how long will it take to lose 5 pounds. If you can average a daily calorie deficit of 500 Calories then it will take about 5 weeks. That 500 Calories can be 200 Calories fewer than you need in diet and then 300 Calories extra burned with exercise.
Hi Lizzie, according to your BMI you are underweight (your BMI is 17.8). Do not worry about food or weight. Just focus on eating a healthy diet (plenty of vegetables, fruits, meat, fish, eggs etc.) and getting regular exercise. In July you were actually a normal weight according to your BMI. Have a word with your mum about your diet, suggest that you have more healthy meals together.
Hi Lauren. One are where your diet is wrong is the sugar in tea. If you drink a lot of tea and are adding 2 sugars each time this is going to add up to a lot of extra calories a day. 2 sugars is around 40 Calories, if you drink 10 cups of tea a day that is an additional 400 Calories a day. Stop that and you may lose a pound a week. How strenuous is your work? Do you sweat and get out of breath? If not, then it is not going to exercise you quite enough to be really beneficial. Do some exercise every day / night that you can. Extra exercise plus stopping sugar in tea will probably make a noticeable difference within a month.
Ok, thank you but i just can’t get my head around food! It’s just really hard because i always think i’m eating too much. Am i right not to eat crisps and chocolate but have the occaisional treat? My mum says its fine but i have a feeling she’s lying to me to stop me worrying.
Thanks again
Hi Lizzie, that sounds like good advice from your mum. An occasional treat should be just that. Occasional in my mind means once per week at most!
Hey thank you for your answer I am going to cut down on tea and only have one in the moring and drink water all day but I am scared if I drink to much water I get a bigger belly cause there a lot of water in there and do u think I am eating oki 2 meals a day and do you think the food okk THANK YOU your a really good help :)
Lauren, drinking water does not make the belly bigger, too much food leads to excess fat. 2 meals a day is good, just make sure you are eating a good variety of foods in those meals.
Alright, is the best day to have a treat a day where your with lots of people? Say Saturday,because i’m with my friends a lot and they eat lots of junk. If i only have some of what they’re eating, it’s fine isn’t it? As long as it’s once a week.
I have another question (sorry): How reliable is Wii Fit? Because it’s telling me that for my height and age i am at the higher end of a healthy weight, whereas you’ve told me i’m underweight! Is it reliable or should i stop using it as a trusting source?
Oh and is porridge with water good to have for breakfast???
Thank you so much for your help!!!!!!!
Hi Lizzie, it looks like Wii is good. Your BMI is 17.8 which is considered underweight for an adult, but according to the NHS BMI calculator this is a healthy weight for a 13 year old female. According to the NHS tool you are below the middle score for a healthy weight, in fact to be more precise on the 27th centile. This tool uses the British 1990 Growth Reference for children.
As for the Wii Fit, they do say that the BMI figures for children are for information only – “BMI is a measurement typically used to assess fitness in adults, but Wii Fit was created so that players from ages 2-19 can get a BMI measurement as well. However, it’s important to understand that there are differences in growth rates, so this data is for information only” – this basically means that they cannot guarantee a high level of accuracy in the readings. See http://www.nintendo.com/…/Wii_Wii_Fit.pdf.
As for breakfast, porridge is good, with milk or water. For treats, just go easy. If you are active and generally following a healthy diet then treats with friends at the weekend is OK, just do not go overboard with it.
Thank you so much, you’ve been a great help! I’ll let you know how it goes!
Thanks :)
There have been over 1000 comments on this page so please search for your question before asking. Use the search boxes on the right had side or search the Index. There are hundreds of other articles on the site providing a wide range of information on health, nutrition, weight loss, fitness and strength training. If you have not signed up to our newsletter then do so, and join the Facebook group too, as we share more tips and advice through those channels.
Hi, I’m 22, 5’2, and average around 110 lbs. I’m naturally petite, I just would really like to define my abs. I run about 3 times a week at 3 mile intervals, followed by an ab workout. My diet mainly consists of: Greek yogurt and a banana for breakfast, or just coffee. Lunch varies greatly, can range from pbj to a salad. For dinner I usually have veggies, brown rice, and chicken or fish. I have a fast metabolism, I just really want to target my belly. Would love your advice!
Hi I am 142kgs, 5’3 and I have recently been put on a diet which consists of an optislim shake for breakfast, morning tea, lunch i have to have 100g of meat/chicken with or without vegies, afternoon tea optislim shake, dinner 200g of meat/chicken with or without vegies and for a night snack a 170g for me yoghurt…..i am doing the wii fit twice a day 30mins each time where i do the free step aerobic exercise on the fastest pace and and just starting doing it on a higher stepper, but i am still not loosing any weight :(……any suggestions?
Hi Elisabeth, I suggest that you increase exercise, aim for 6-7 times a week for 30-45 minutes each time.
Hi Stacey, who put you on this diet, your doctor? I suggest you raise your concerns with them as I am not familiar with optislim. If you are not losing weight then you must still be consuming too many calories each day. There is no other explanation. How long have you been on the diet?
Hi, i’m not losing any weight despite sticking to very healthy diet with exercise. in fact i feel more bloated than usual. help!
Hi Lou, are you overweight? How many minutes a day are you exercising? What sort of exercise? How much are you eating? A healthy diet is not one that consists of a lot of healthy food, it is one that consists of a healthy portion of healthy food. If you are not exercising for 45 minutes a day you are not doing enough.
I’ve been exercising on the treadmill (45 min. a day) almost 2 mos. now & I see no changes. The worst part is i feel like my belly fat is getting heavier,& bigger. Why is this so? I’m so worried, & already thinking of going to the doctor. Is this normal? Please help! Thanks a lot
i’m 5ft 2 and weigh about 53kg – at my lightest i was 46kg! my typical diet in last week or two has been 1xweetabix with soya milk for breakfast, 1xsoup & small salad for lunch and veg stir fry or salad for dinner. i’ve been doing at least 1hr exercise a day and sometimes two. either 5/6 mile steady state run, interval trg, abs and legs sessions, circuit trg – basically i really mix it up!
i just cant shift the fat around my middle!
Hi Jinky, do not worry. You must be fitter now than you were 2 months ago. 45 minutes a day is good. However, you do need to take a careful look at your diet. You must still be eating too many calories each day if you are not losing weight. It does not take much to maintain weight, always harder to lose it. Just remember, you are fitter than you were 2 months ago and you are in a better position now to lose weight. Keep working on fitness and examine your eating habits – stop the snacks, junk and sugar. 3 meals a day, each healthy.
Hi lou, how long have you been doing this? 1 week is not long, give it more time.
Thanks for the offer Mike, but I don’t wear a dress. :)
Hey if I become vegetarian for a week & walk 30 mintues a day .. how much weight will I lose ?
Being vegetarian does not cause weight loss.
Thanks for your answer. The problem is my stomach, why does it feel bloated & bigger? After 2 mos. doing the treadmill? 5 kilometers a day? I hardly eat carbohydrates but it’s bigger now. Sometimes I think of giving up the treadmill as it’s might not be working on me… Please advice me what to do. Thanks a lot.
Hi Jinky, it will not be the running that is making you feel bloated, but your diet. What are you eating? If you are running 5 km a day you need carbohydrates. Are you just eating meat and eggs now?
i.m 14 and i’m 64 kg’s i have a big belly fat wat should i do???
Exercise and eat a healthy diet. Take up a sport or active hobby. Try 5 new things in the next 2 weeks and then stick with one of them for at least 3 months before deciding if you want to stop or not. Suggestions: a martial art, dance, climbing club, sports team, gymnastics, running or swimming.
I exercise 6 days a week, about an hour a day doing a high intensity cardio and eat about 1300 calories a day. I’ve been sticking to this for 6 weeks now and have lost 1 1/2″ off my waist, 1 1/2″ off my hips and 8.7lbs. I just want to know if this is a normal loss because it seems like maybe I should be losing a bit more considering how hard I work out and how healthy I eat. Is there maybe something I am doing wrong?
Hi Heidi, there is no “normal” really, everyone losing at a different rate. What is important is that you have lost fat (you are slimmer) and you are fitter too. The system is working for you to do not change it. Keep working on getting fitter and you will get the results you want eventually. Well done for losing 8.7 lbs! Keep up the good work.
I eat eggs, meat, vegetables & fruits, & a little of carbohydrates (1 cup of rice a day), walking & running 5km a day on treadmill, 5x a week, but my stomach is still big. Am i doing the right thing? I work on the computer & sit on a chair the whole day (except for time of the exercise) Is that bad? I measure my waistline everyday but nothing changed….. What am i going to do? Please shed light. Thanks a lot.
Hi Jinky, how long have you been doing this? How much are you eating? If you are eating too much you will still not lose much weight. Also, if you have only just started (1 or 2 weeks ago) then do not expect any huge changes quickly. Finally, fruits and vegetables are carbohydrates!
i need help!!
i have a litte belly fat … tips on how to make it flat
Hello,My height is 174cm and weight is 78kg.My over all weight is ok.But my problem is that i am having a big tummy around my waist.Could some one help me plaese?
Do you exercise Santhosh? What do you eat?
Lucy, follow this plan, and make exercise a part of your life.
IMPORTANT NOTICE:
If you left a comment here recently it may have been moved to The MotleyHealth Guides To Losing Weight. We have emailed everyone left a comment that was moved but some emails bounced back (always provide your real email if you want an answer!).
Hi I’m 30 years old having 62 kg I’m doing 3 times a week 10 km jogging I’m having problem loosing weight can u help me.. I’m having coffee and fried rice,egg in breakfast, rice meat vegetable at lunch, grape fruit or orange as snack and rice again and meat for dinner. Please I need your help.. Thanks in advance
are you joking you need to eat more than 10000 calories a day.
you should eat around and no less than 1500 calories a day so you have energy
to workout>
It is a deliberately restrictive and short-term diet (1 week).
Hi Loth, my first hunch is that you are taking in too many calories. Rice 3 times a day must be providing you with a lot of energy – is this also on the 4 days that you do no exercise? Why not move towards daily exercise, maybe start by adding 3km runs on the other days? Plus eat less rice, no rice at breakfast or dinner.
i have taken up aerobics and Pilates to tone my belly alongside a healthy diet however i keep loosing weight with minimum effect on my tummy. i dont want to loose weight at all. i stand at 5.3” and weigh 110 pounds.
Hello sir,Iam from India.
Iam 24 years old now my heoght is 5’11″ and my weight is 75-80kgs.
and iam having fat at my thighs and medium sized Stomach .
when iam sitting the skin is folding and iam getting trouble.
I had no time to mmake exercises in the evening.
actually iam an emplyoee and can work from 2:00pm to 10:00pm.
for me morning walk is possible and no possibility to go to gym also in my area. at 8:00pm there is a possibility to make a walk for half an hour as it is my dinner time.
So plz give me some advice for the diet and for exercises to lose my stomach and to get a nice shape and structure.
and a small question if we maintained this 1 week diet and after that what are there any instructions too
Thank u and waiting for ur reply . . . .
Hi Riley, just work on getting fitter.
Hi Raju, can you not exercise in the morning before you start work at 2pm? Take a look at the fitness section, there are plenty of home exercise ideas (circuit training etc.) that you can do, or you can go running too.
Hi I was asking abt the 7 day diet am not understanding abt the the weight training on tue &thur how one should do it, how many should a set have & also about saturday exercise. pls help me understand …!!!
Hi Jane, we suggest 3 sets of 8 exercises for each of the exercises mentioned in the article. Saturday is 45 minutes of bodyweight exercises – follow those link for more details.
i am 13 years old my weight is 62 ponds and i eat 2 bread a day plz plz help me
Hi Fizza, read our articles on healthy eating, you need to eat a well balanced diet. 2 slices of bread is not enough, you will be malnourished and become ill in time.
hello,
i’m 24 years old and 5.4feet. i again fat around my belly and neck. i’m 64kgs at the moment and would love to be 55kgs in 2 to 3 months. i’m into a job where i sit for 9 hrs and don’t get any exercise. sometimes i hit the gym and do some theadmill and sometimes i dance to reduce but, it isn’t always i get time to do it… i request you to tell me a good diet and exercise to lose my excess fat. thank you in advance.
Have you attempted the diet and exercise set out in the article above?
thank you very much for your quick reply….no i haven’t tried it… but i had been to a doctor in my home country and he suggested me not to drink milk and stop milk products, stop fried food, junk food. he suggested me to eat green vegetables, spoutes, eat very little brown rice, drink lot of water,no coke no pepsi. i used to follow it back home. right now in UAE its really hard to follow it n i have put on like baby elephant and i want to burn all the fat from my belly.. i have a pot belly now.
Follow your doctor’s advice. Although generally milk is OK, but if you have an intolerance then listen to your doc.
thank you so much for your valuable suggestions. will get back to you soon on my progress.
Hey I have bran flakes or fruit and fibre or porridge for breakfast every morning before I go work and I don’t eat all day until tea time and I don’t eat a full meal…I have excess fat that won’t go away do u think it my cereal ? I am going to have corn flakes to so I am not having fibre eveyday please can u help
You say in the exercise program to do cardio ect in the morning and that exercise is best 45 minutes after lunch BUT this exercise program is no good for the people that work 5 days a week and have early starts so therefore unable to go to the gym in the morning. I start work at 8:45 most days, my gym opens at 7 so would never be able to go to the gym and make it to work on time. So I go to the gym 3 times a week after work, normally mon, wed and fri, occasionally i go on a thursday instead of a friday. So what is a good exercise routine for those that work all day?
If you cannot exercise in the morning, exercise whenever you can. Evenings are good too. You do not need to go to the gym to exercise though. If you really want to get fitter and lose some weight then a quick morning workout at home, say 15 minutes, will help raise metabolism and burn some extra energy.
Depends how much cereal you are having. You eat nothing all day? What about after work in the evening? Do you have planned meals or just snack? Oats are much better than processed wheat for breakfast, slow release energy.
Hi…My BMI is 39 please help me reduce weight…I work for 9 hours for 5 days a week in rotational shifts…I eat a single meal a day but still I am unable to loose weight…
Hi Rush, please post your full daily diet (every that you eat or drink) here: Diet plan and I will take a look. Without knowing what and how much you are eating it is impossible to advice. Also, you have to exercise. If you work 9 hours you have 15 hours to travel home, prepare meals, sleep, wash and exercise.
hi there, im 20, 170lbs and i want to be down to around 155 in 2 weeks, if i jog for 1 hour everyday and eat this for my meals will i lose enough weight to be around 140 by new year?
breakfast
2 hard bolied eggs
lunch
chicken sandwich on brown bread
dinner
fish and potatoes
Hi Dawn, that is unlikely to be honest. You are looking to lose 10 pounds a week, a huge task even for those that are very overweight. 1 hour of exercise is good, so stick with that. The diet looks OK, what is important is portion size. Fish and potatoes can be healthy, but it depends on how many potatoes you have. You should try to eat a little more vegetable too. Fish with salad or steamed vegetables will be more nutritious.
Hi, I’m 20yrs old I weigh 165-170 and I’m around 5’6 or 7. I’ve gained a lot of weight in my face, stomach, hip, and thigh areas. I’ve been trying to lose weight for so long but I don’t know where to start. I just want to know what type of schedule can I do. I’m a full time college student and have two part time jobs. I just want to be slimmer and if physically possible have abs. I feel horrible about my body and it stresses me out and sometimes depresses me. I want to try to at least look slim by Valentine’s Day. Please help!! :(
Hi Harikleia, firstly, the food news is that at 165 pounds your BMI is 25.8, so you are only a little overweight. My guess (and it is only a guess) is that part of your problem is that you snack too much. When people have busy schedules there is a tendency to snack too often. A combination of stress and fatigue makes us want to eat, and with college and 2 jobs you must be running around a lot and not giving much time for yourself. So the first thing to do is tackle your diet. A strict diet plan, that you never break, allows you to manage your calorie intake. The trick is to ensure that food is planned and you do not fall into the comfort eating / emotional eating trap.
Secondly, you have to exercise. Make the time. If that means getting up 30 minutes earlier or going to bed 30 minutes later, or not watching any television at all, or not using Facebook for 3 days of the week – do it.
Hey, I’m 17years old. & im 57kg. I’m an Asian from Singapore. My food was mainly based on rice. I really want to lose some weight because I stopped dancing after I graduated & I have gained 7kg. I’m really short with a height of 157. Im currently on a diet that includes oats, wholemeal breads with some gravy! My question is if I consume only breakfast and completely depend on fruits the whole day would I reduce weight? I really want to lose weight. I have started dancing for 45mins everyday.
Hi Jenny, yes, you will lose weight, unless of course, you eat a lot of fruits.
Hi I’m a 14 year old teen, I weigh 145 pounds I Don’t KNOW what to do about my weight my arms and Lower legs are normal but The fat is on my belly and buttocks area I really want to lose weight because people make alot of fun of me.
I don’t really eat breakfat because I don’t get hungry for lunch I have 3 mandarins an an apple and for dinner because I’m at home I have to what’s for dinner and it’s mostly carbs with veggies. As for exercises I do hanging exercises because I’m not really that tall and I sometimes do sit ups but nothing works.
PLEASE HELP ME!
You need to take up a sport or active hobby, such as dance, martial arts or gymnastics. Hanging exercises are not going to be very effective. You need to get fit! Also, you need to eat more. Eat 3 meals a day and take in some protein and healthy fats. Eat eggs and fish at 4 times a week.
Hi, I am 34 yrs old and weighs 68 kg, height is 5’2″. I have trying to lose weight since long time but unable to do so. I have a condition called PCOD where in my insulin increases no matter what I eat. I had tried for water fasting for 4 days,but I have not able to lose even 1 kg. I had also tried gymming for six month for 1 1/2 hrs daily in which I was doing Threadmill for 15 mins and cycle for 15 mins then weight training for 30 mins and 30 mins floor exercises such as crunches etc. My diet included only tea in the morning w/o sugar, 2 fruits in lunch, and 2 rotis and vegetables in dinner.
How should I go about to lose weight. Since 3 years my weight has neither incresed nor decreased. Please help.
Hi Varsha, just keep exercising and eating as healthy as you can. if you are exercising for 90 minutes a day you will be getting fitter and this is very important, even if you are not reducing fat levels as much as you would like. Keep working at it, keep aim to get fitter and maybe stop the rotis.
Hi im 28 and weigh 145 im looking to lose body fat and gain muscle mass for a figure competetion in April. Should i eat peanut butter at all in my diet if i want to see results by March? Im suppose to eat 2 tbsp a day and i just thank its to much. Thanks for you help
Hi, it is OK to eat peanut butter so long as you are keeping total calories down. Increase cardio to lose more body fat too, morning cardio workouts are a good idea.
Hello, I’m 17, with a height of 5’7, and weight of 52kg. I’m heading to the beach in a week and I really want my tummy to be flat. I eat ALOT, and the weight isn’t shown on my body, except for the little buldge in my tummy area. It might be a little tough for me to stick to this diet. Is there any other food I can have other than salads?
Also, is it enough to just exercise only at night? I exercise usually around 10pm and do running for 20minutes.
Hello sorry for my bad english
i am 20 and my weight is 90 kg i want to lose my weight i also going to gym and I walk on my treadmill every day for at least 20 min its show i loss 500 calories but i dont think that i lose my weight or my fat please give some suggestion which excises i do or how i loss my weight
Hi Jayda, if you want to lose weight in a week you need to exercise for more than 20 minutes a day (time of day is of little importance) and really keep the calories down.
Hi John, you have to just work on the fitness, build it up to walking for 60 minutes day, or jogging for 45 minutes, and also eat less.
Hello! I look quite chubby and have recently started going to the gym. I wanna get lean but not loose my curves. I also want to get a bigger butt. Will walking on a incline on the treadmill help this? How do i get skinny but still hold on to my curves and not loose my female assets lol?
Thank you for your help=)
That is really hard to answer Nat. Walking may help, as will squats as these make the glutes (butt muscles) larger. Focus on eating healthy and taking regular exercise and just see where that leads.
Hi! Im skinny, but i want to get toned. i weigh 102 pounds (including muscle) I work out AT LEAST 2x a week of 60 mins of intense swimming work out for swim team. I do eat sweets but im trying to lower the amount. Is there some time of special workout that will build more muscle? thank you. I am trying to have a leaner and more muscular body by Christmas.
Hi Nina, there certainly is a special workout to build more muscle, it’s called weight training. Read our article Weight Lifting Exercises for Beginners.
Hi,I am a 19 year old girl and my weight is 76 Kg. according to my B.M.I I am 20 kgs overweight. I have started working out . to start with I walk on the treadmill for 20-25 mins in the morning n do exercises such as skipping ,sit ups, n have an omelette with whole wheat bread n a cup of tee with no sugar . later i have sprouts and for lunch i have dal and then I go for a evening walk session(brisk walk ) of around 45 mins. i have started to eat a lot of fruits and have stopped all the junk food .Can you help me with a strict diet plan n exercises that would help me reduce around 4 Kg in a month ?
hi there,
I am 22, male & weight is 176 pounds or 80kg, my normal weight has to be 65 or less, I am so worrying about my body, have belly too, how can i back to normal, plz help me. but before 8 months i was ok, didn’t have a big belly, within last 8 month, found a big different on my body.
Do you exercise Jim? If not, now is the time to start getting fit. Run, cycle, lift weights, do martial arts, do something and do it often. Make sure your diet is healthy too.
I go to curves three twices a week and I do push ups, squats,and set ups when I’m there (9-10 am) I also do Zumba for 30 mins a twice week.I Do the treadmill in the morning when I don’t go the curves .And sometimes I do the the treadmill on the weekend . I started full force in Oct 2011 and I lost 15 bls and 13inches is this good or should I have I had lost more weight. I eat either 2 eggs or oatmeal in the morning , I have salad in the afternoon and I eat a well balance dinner at night . The only thing I don’t do is take out my carbs I eat carbs once a day , ex pasta at night is this bad . And that night I would do the treadmill for 40 mins ( 5mins fast and 5mins normal) What should I do different to loss more weight ?
Hi I am 11 and I weigh 152.5 I need to lose weight and fast I am not changing my diet because the nutritionist suggested it. But I need to lose belly, upper arm, thighs, and somewhat of my calfs. Please help! Do you know any excercises that can help with that?
Hi this is definitely good stuff– but it seems extreme. Most of the things here in, my ex boyfriend advised me whenever we spoke about my weightloss. Anyway, within a year and a half, I lost 98lbs because I committed myself to a healthier way of things. I was consuming about 1300 to 2000 cals per day. I paid close attn to portion sizes, cut sugars, and I would go to the gym and strength train for about 45 mins 3x out the week. Basically, I cut sodas and traded for flavored water because it still gave me the fizz. Then I started baking and grilling meats, decreasing portion sizes or doubling up on the vegtables because I heard they get and keep you fuller longer.
Then I was really good about refridgerating leftovers right away so I didn’t get seconds and I really did well not to eat past 7p.
The problem now is that when I did that, I had never tried to lose lbs before so my body really responded to it and I was unemployed so my time was more open. Now, I am back to work, and although I lost so much– I am still verrrrry far from what I want and need to be to feel pretty and be healthy. I got down from 411 to 313lbs but I have since gained 30lbs back :( and the last I checked, my BMI was over 50%. I am planning to relocate next year and my HS reunion is next summer– I really need to get motivated again. I’m going through a break up, trying to keep myself together at work, run my household (even though it’s just me), get through school, have a social life, etc. I have no energy anymore– honestly, I don’t even know how I was so successful when I tried the first time but I’m ready to get back to my weight loss.
Diet is horrible– I’m usually running late so I eat breakfast at work:
sausage patty, eggs or hashbrown casserole w/ ketchup, maybe a biscuit w/ syrup, and water
Lunch is either leftovers from home or something from work (cheeseburger and fries or a healthy meal they serve but I try to put whatever veggie they are serving with whatever I get).
Dinner: Typically Chinese (general chicken and crab rangoon or I eat healthy at home, i.e., a pc of lean meat, a carb, and a veggie).
I know that I am awful now– life just kind of happened since I started– I graduated w/ my 1st degree, started my job, met my ex, my only sister moved away, I started a new job, and now here I am– getting back to where I started. Realistically, I need to lose lbs EVERYWHERE– what diet/ exercises can a person my size and in my circumstances really commit to? All I need is a beginning again to get and then become motivated again.
Just take one day at a time, try to be active every day and eat healthy everyday. Yes, these 1 week plan is extreme, but that it the idea. It is not as extreme as some VLCDs though. It still provides a balance of carbohydrates, proteins and healthy fats with some energy. I did it myself for about 2 weeks a while back, and it worked for me. But you cannot do VLCD and exercise a lot for a long time and stay healthy – you run out of steam. Long term is the key. But a short term boost / kick-start can help too!
Any exercise will do it, running is good. Or gymnastics, dance, martial arts. Just make sure you are exercising on a regular basis. How come you have a nutritionist? Are they no able to advise on exercise also?
Hi, my name is Ema and im only like 80 r 90 pounds but i have the biggest belly and im only 11 my mom says lose it it will be hard 4 u in the future so plzplzplzpzl I want this to help!
Hi, I had major knee surgery around 7 months ago. I ma really just now starting to regain muscle mass in my leg again. One leg much bigger muscle than the other. So impact like running and weighted squats are still hard. I am 36, 195 lbs. I am trying to lose at least 15 lbs and at the same time strengthen my leg(s). I have been doing alot of elliptical since it is low impact for the knee. How should I switch things up thru the week to maximize weight loss but not aggravate the knee too much? Thanks.
Hi Ema, I do not recommend that you attempt this particular method. Just get more active, ideally start a sport or active hobby, and eat healthily.
Hi Mark, I would stick to the elliptical, but focus on building up the time and intensity on the machine. Have you read Cross Training / Elliptical Workouts. That may give some ideas. Interval training on the elliptical could be the next step. Although I would also suggest some other exercises such as squats, calf raises and lunges to help strengthen the legs – does not have to be weighted, just use your bodyweight to keep working those muscles.
Hi
I’m Alia, age 26, I weigh 10.5 stones and I’m 5″4. I am finding it very difficult to budge the weight around the stomach, it is all around the stomach, not just a belly. My concern is when I sit my belly hangs out and there is no definition. There seems to be no distinction between mu bust and stomach when I sitting, I leave my jacket on so its not spotted. I have recently been told I have polycystic ovary syndrome, will this make it harder to get rid?
Breakfast: Nothing usually
Lunch: Fish or salad sandwich (wholemeal bread)
Dinner: Fairly late (after 8) chappati with curry or pizza, oven fish
Snacks: Crisps
Well, you need to stop snacking on crisps if you want to lose fat. Also, exercise – every day please!
Hi there! I am 24 and my weight is 75kgs! My height is 5feet 8 inches! Most of the weight is around belly,thighs and shoulders! My daily diet is. In breakfast,1 boiled egg with tea. In lunch and dinner,rice with chicken and cooked vegetables. I had joined gym last year and i lost 8kgs in 2months but then i left the workout because of my exams and i regained the weight.. Can you please suggest me the best possible way of loosing weight.. Thank you!
Hi Mariya, you just need to start exercising again. Your diet is already healthy and so long as you are not filling up on rice you should be OK. The gym worked for you before, so that is the solution. Of course, you can exercise at home instead.
Well thank u but i am a medical student,i dont get that much time to workout.. Few days back,i ordered Easy slim tea.. Will that be effective?? That is an ayurvedic product na??
Ayurvedic products will not help you lose weight. You are better off changing your diet and making the time to exercise. Why do not not have time to exercise as a medical student? I have known medical students, and they have managed to have time to exercise, socialise, take time for themselves.
I weigh 147 pounds currently with a height of 5’7″.I have put all of it in just 6 weeks , the time when i was having a foot fracture. I used to weigh 125 pounds..I have been following less n healthy diet along with 1 hour walk and 30 min exercise for 4 weeks but i could hardly manage to lose 2 pounds. now I have started an extreme diet and rigorous 30 min aerobics ,15 min cycling 15 min treadmill.The diet I am following now is :
breakfast :1 boiled egg + a cup of sugar free black Tea
Lunch :1 cup of green tea with a lemon
Dinner :1 bowl of beans with squeezed lemon .
its been 8 days I am following this diet .The problem is that i do notice the difference in my measurements but my weight gauge doesn’t move any lower. why is that so.? how do i reduce my weight
Hello, for about 3 months I was taking phentermine prescribed by my doctor I lost 25lbs since I stopped taking it about 7 months ago I have gained 40lbs most of which I feel is in my face back and shoulders those were never my problem areas before how do I lose the fat especially in my face?
Hi Lec, you need to just start exercising every day and eating a healthy diet. It may seem that all the weight is on your face but it is distributed around your whole body and you need therefore to exercise the whole body to lose it. Spot reduction is not possible – we cannot target fat. When you were on phentermine were you also following a healthy diet and exercise? To gain 40 pounds in 7 months you need to overeat by over 500 Calories every day. So you have to reduce calories by this amount (i.e eat normal) and exercise to tone muscle and burn fat.
Hi
I am 19 and when i was quite fat up until the age of 14 when i started boxing. My diet is very good consisting of alot of protein, veg, fruit and some carbs like brown rice, brown pasta, porriage (for breakfast) and cous cous. I eat 4 – 6 times a day (breakfast, lunch, dinner with one or two snacks which consist of either a piece of fruit or a handful of dried fruit and nuts). My portion sizes are very good aswell (consisting of a piece of protein, a fist sized amount of carbs and a fist sized amount of veg/salad) and I hardly ever eat anything bad and i dont drink any drinks beside milk with my porriage, the 2/3 coffees I have a day and water. I also exercise almost every single day doing either boxing, rugby or running and body weight exercises yet i still have excess fat around my stomach (both upper and lower abs) and some on my pecs which I have tried to get rid of for years. I do drink alcohol but not regularly (e.g. when im fighting im even stricter, i just went 6 weeks without a single bit of bad food or alcohol yet it made no difference) and I could drink more water but i still drink atleast 2 – 4 glasses a day which is better than most people. I also dont have any condiments or sauces with my food. I have no clue why it wont shift and would really benefit from some advice.
Thanks
Hi Gabriella, as you have lost 15 pounds already this suggests that your plan is working, so stick with it. While you are still losing weight do not change anything.
Hi George. All I can suggest s that you experiment – a little more cardio, a little less food. Find the balance to ensure that the last of the fat is lost while still maintaining good nutrition, fitness and muscle tone.
Hi Sara, if your measurements are improving then focus on this. Keep up with the diet and exercise, and start to work harder on the fitness.