See Also … |
There are some excellent weight loss and fitness plans now available online that will help you to lose weight and get you fit quickly.
All these systems have been tried and tested and can be considered the amongst best weight loss programs on the market at the moment. What’s more they are all in electronic eBook format and some include video tuition too.
Each plan teaches you how to lose weight a slightly different way. Therefore you can find an ideal weight loss plan, whether you prefer to focus on exercise or diet. There are no fad diets or gimmicks here. If you want to learn more about the products visit our review pages for a full review of each.
Low GI Diet Plan
This plan uses the Glycemic Index to plan your diet. The glycemic index rates carbohydrates based on the rate at which the sugar that different foods contain is digested and absorbed into the blood system.
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High levels of blood sugar (glucose) can lead to weight gain. Many people gain weight because they eat the wrong types of food and reversing bad eating habits is a quick way to start losing weight.
This plan will not only help you to start losing weight now, the information on healthy eating will allow you to maintain a healthy weight by following a healthy diet for the rest of your life. This as much a lifestyle choice than a diet plan.
Order from Motleyhealth.com/lowGI
31 Day Fat Loss Cure
The 31 Day Fat Loss Cure provides good nutrition and exercise advice. The diet plan is explained well and is based on the principles of human nutrition.
The fitness workouts help to speed up fat burning and muscle toning. This plan will have you burning fat and losing weight in no time.
It has been developed by an ex-soldier so nothing less than full commitment is expected, results are practically guaranteed.
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We believe that this is one of the best ways to lose weight and get fit, if you are willing to work hard.
Order from 31DayFatLossCure.com
The Diet Solution Program
The Diet Solution program provides all the information you need to learn how to eat a healthy diet that will burn fat.
The reason that most people fail to lose weight when they diet is because they are eating the wrong types of food.
The Diet Solution Program explains which food types need to be eaten to maximize fat reduction while also ensuring that you stay fit and healthy. If you do not want to focus on exercise then this weight loss plan is for you.
Order from TheDietSolutionProgram.com
The Truth About Six Pack Abs
The Truth About Six Pack Abs is one of the most popular weight loss eBooks. It is written by Mike Geary, an certified nutritionist and personal fitness instructor.
The system is designed with flat stomachs and abdominal muscles in mind, but it is relevant to anyone wanting to lose weight and tone up. Mike guides you through his fitness and diet plan to help you lose weight.
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This is an excellent weight loss plan that has helped thousands of people get fit and healthy.
Order from TruthAboutAbs.com
Craig Ballantyne’s Turbulence Training
Turbulence Training focuses more on building healthy, athletic muscle to help lose weight. This system has a wide variety for fitness workouts on offer.
Again you have to be willing to train hard to see results. For the diversity of exercises this is possibly the best fitness plan for weight loss.
The main principle is that in building muscle you raise your metabolism and burn more fat. By eating a healthy diet you fuel your fitness development and also increase fat burning by reducing sugar intake.
Craig Ballantyne is a great believer in bodyweight circuit training as well as weight training using free weights, kettlebells and all manner of other objects. Get moving to get fit.
Order from TurbulenceTraining.com
MCD Weight Loss Plan
This is our own weight loss and fitness plan.
M is for Muscle, C is for Cardio and D is for Diet.
These 3 elements are all that is needed for healthy weight loss. We provide the exercise routines, both bodyweight training and weight training, that will burn fat most effectively.
Plus we provide a simple diet plan to help you lose weight. See the MCD Weight Loss Plan for more information.
Kettlebell Workouts
Kettlebells should also get a mention here. Kettlebell workouts are not really weight loss plans as such, but they do provide an excellent way to get fit and toned.
If you combine a kettlebell workout with a healthy diet they you will be able to burn fat and tone muscles quick.
But why mention them at all? Well, at MotleyHealth we strongly believe in empowering people to get fit at home – it is free and you can do it any time. Being tied to a gym or fitness class can often put people off exercise, but if you have all the equipment you require at home, then you can be in control of your weight loss and fitness plans.
Kettlebells are relatively cheap and with a little guidance from an online kettlebell course you can learn the basic moves and start burning fat in no time.
A Weight Loss Plan Is Only Ever As Good As The Person Following It
Many people spend a long time looking for the “perfect” or “best” weight loss solution. And as there are so many products, plans, regimes and systems on the market it often seems logical to assume that there must be a system that cannot fail.
However, every year people do fail to lose weight and get back in shape. Also every year we hear people saying “I have tried everything to lose weight and nothing works”.
So, are all weight loss plans a waste of time, and money? Well, maybe they are, if you are not prepared to put in the effort.
That is why we always say, “A Weight Loss Plan Is Only Ever As Good As The Person Following It“.
You can hire the world’s top nutritionists and fitness instructors to help you meet your weight loss goals, but if you do not put in the effort, if you are not fully committed, then failure is a real possibility.
Alternatively you could follow the simplest of plans, and if you are dedicated and work hard, you will succeed.
When it comes to losing weight and getting back is shape, the only person that can make that change is you. You have to follow the diets, you have to do the exercise, you have to control your appetite and not give in to your cravings in more difficult times emotionally. Only you can do it!
However, saying that, a good plan does provide a solid foundation on which to work. And being part of a weight loss or fitness group can help provide the support and encouragement that you need to help keep you on target.
“successful long-term weight loss maintainers share common behavioral strategies, including eating a diet low in fat, frequent self-monitoring of body weight and food intake, and high levels of regular physical activity” (Wing and Hill, 2001)
So if you do decide to follow a weight loss plan, remember, the plan will only work if you do too. Long term weight loss requires constant vigilance. Never stop monitoring and keep food and exercise journals if need be. The easiest thing in the world is to give up on the plan and revert to your old, unhealthy, sedentary lifestyle and put all the weight back on again. Do not let this happen. Once on the slippery slope to weight gain it is hard to stop.
All of these plans can be very effective. No weight loss plan will work if you are not commuted to follow the rules, read all the guidelines and most importantly do the hard work that is exercising or following a strict diet.
These plans will in the long term do more than just help you lose a few pounds though (you can learn more about the health benefits of exercise here). They will teach you how to live a healthier and more fulfilling life. Regular exercise and a healthy diet will literally add years, maybe even decades, to your life. And it will also make those extra years more rewarding as you will remain more active into old age.
We are living in a society today where more people are growing older each year but many of these people are house bound, obese and very inactive. The quality of life for millions of people is well below average. Anyone who does not take action and strive to become fitter and healthier when they are young risks crippling health problems later in life. So do yourself a favor and get active and start changing your life today!
If you have any questions or need any guidance then please do not hesitate to ask below.
Research into Success of Weight Loss Plans
- “Successful weight loss maintenance”, by Rena R Wing and James O Hill. Annual Review of Nutrition, Vol. 21: 323-341, July 2001. Abstract: www.annualreviews.org/doi/abs/10.1146/annurev.nutr.21.1.323
- “Evidence for Success of Exercise in Weight Loss and Control” by Steven N. Blair, Annals of Internal Medicine. October 1, 1993vol. 119 no. 7 Part 2 702-706. Abstract: www.annals.org/content/119/7_Part_2/702.short
- “Dietary adherence and weight loss success among overweight women: results from the A TO Z weight loss study” by S Alhassan1, S Kim, A Bersamin, A C King and C D Gardner. International Journal of Obesity (2008) 32, 985–991; doi:10.1038/ijo.2008.8. Abstract: www.nature.com/ijo/journal/v32/n6/abs/ijo20088a.html
(Please note that this article was originally published in October 2010 and then re-published in July 2011).
I want to lose weight on my belly, thighs, my hips, my butt. I weigh 153lbs. & my goal want to be is 125lbs & lean & eat 5 to 6 small potions every 2 or 3 hours.
Hi Anna, you have come to the right place. I trust that you mean you are eating 5 to 6 small portions a day, not every 2-3 hours! What exercises are you doing? What diet are you following?
I’m currently 282 lbs, but thankfully I look like I weigh a solid 230 lbs. I want to loose 50 lbs by January 2011 get a nice lean look. I really want the weight around my gut to drop off. Is there anything that I can do that will specifically target the fat around my midsection to melt away?
No Robert, nothing special you can do for that. Just diet and intensive exercise.
I weigh around 160 lbs and I want to weigh at least 130 lbs to 140 lbs. I especially want a flat stomach, no bulging abs, just a nice, flat stomach. I really love food, especially all the unhealthy kinds. What are some really good foods that taste great and will help me lose my stomach fat?
Hi Sasha, you need to eat low sugar / low GI foods and lean proteins. Lots of taste there, meat, chicken, eggs, salads all allowed.
What you should stop eating is bread, pasta, white rice, cakes, cereals, cookies, soda etc. Plus processed, ready meals, takeaways, candy.
Reduce your daily calories and you will lose weight. The only reason why people fail to lose weight is because they eat too much! Do some exercise too, ideally at least 3 times a week.
I am 13 and I weigh about 136 lbs. And I would like to weigh about 100 lbs. I want to transform into a beautiful girl for high school! But i do have a foot problem (I have little movement in my right foot and I can’t run for a long time or a lot) Its also starting to snow so, I need some help thanks
I weigh 170 and i have a pretty broad built about me. im 20 years old and i exercise regularly and i eat pretty healthy, no deep fried foods and plenty of salads, but i still have the fat at the bottom of my stomach. what is the best way to get rid of the stubborn fat at the bottom half of my torso?
Hi Lauren, do you have access to any gym equipment or maybe a swimming pool? A stationary bike or elliptical may be a good way for you to exercise, or swimming, as these should push much less pressure on your foot. Also all of these options mean indoor exercise, so snow is no problem. Remember that eating a healthy diet that is low in sugar and fat is the key to having a healthy and fit body.
Jeff, you need to exercise harder and be stricter with your diet. Make sure that your cardio is done intensively (interval training) and that you are also lifting weights. Salads are good, but also avoid bread and any other high GI foods.
I do have acess to a gym, i plan on going soon!! Is there a way to lose belly fat fast??
There is not “quick” way to lose fat, but you can help to lose weight faster by working harder and watching your diet carefully. That really means no sugar, no junk, lots of healthy fruits and vegetables, lean meats, eggs etc. A healthy and well balanced diet with lots of healthy exercise, and the fat should start to reduce.
Hello,
I’m 15 and I weigh about 120 I just want to lose 5-10 pounds. Mostly in my stomach area.
I don’t drink pop, eat candy, chips, ice cream etc. And hardly ever bread. And I love to run but I don’t get to do it much.
What else should I not eat and eat? And what other exercises that I can do to lose weight?
Thanks a lot :]
Hi Niki. You diet sounds quite good, avoiding sugar as much as possible is the real key. If you eat breakfast cereal then go for rolled oats only, almost all breakfast cereal is full of sugar.
Make sure most of your energy is from nutritious carbs and lean proteins, so salads are a good option. The harder your body works to digest food, the more energy you burn.
As for exercise, bodyweight circuit training and weight training are the best options. If you do go running do sprint intervals as these burn fat fastest (and means you spend less time running).
Our MCD Weight Loss Plan has many options plus links to more workouts and diets on the site.
I am 17 years old I weight 206 but I mostly have all the fat in my mid section. I don’t look like 206 but I am. I gained 56 pounds in just a few months, because I barely found out I have a problem with my lower back. I have cysts as well, with my testosterone level is high and I also have problem with my thyroid which made me gain a lot of weight. My health is all screwed up and right now that I have it under control. I would like to have a good body again. Any way you can help me please? Literally I’m desperate and tired of always looking in the mirror not feeling satisfied please and thank you
Hi Kathie. You need to start following a fitness and diet plan to lose fat, get fitter and tone up. High testosterone levels should actually mean that you can build healthy muscle faster, which should help with raising your metabolism. So exercise at least 3 times a week, with one session being weight training and one session being intensive cardio work. The 3rd session can be a combination of bodyweight exercises, more weight training or endurance training, whatever you fancy.
You need to measure your portions and eat healthy foods only. If your thyroid problem is decreasing your metabolism, it will not actually make you gain weight if you do not eat more than you need. You should focus on eating smaller portions of food but make sure each meal is very nutritious, i.e. a variety of fruits and vegetables, preferably low to medium GI, lean proteins. Avoid anything that is energy dense, like bread, pasta, rice, junk food etc. So you need to eat in accordance with your metabolic needs and not your appetite. Easier said than done, but with careful planning it is possible. Exercise will help a lot too.
Hi. I am 16 years old and about a year ago I gained a lot of weight on my butt, my mid section and thighs. Just 3 to 4 months ago I started exercising (doing a series of weight training, cardio training and occasionally sprint starts) and eating 5-6 small meals a day. However, I am finding that I am not losing weight off my butt and my thighs seem to only be getting slightly thinner. My stomach seems to buldge out more. I dont know if this is becuase my stomach muscles are getting stronger becuase of the core exercises that I am doing, or if its because I am doing something wrong. Could you please give me any tips on how I could change either my diet or my exercise routine? And do you have any tips on how to stay motivated at all times? thanks
Hi Priya. I suspect that the problem still lies with your diet, although it is impossible to really know without seeing it. Eating 5-6 small meals a day is a good way to lose fat, but only if you are still reducing total calories. See a full explanation here: Snacking and gazing causes weight gain.
At 16 years old you need around 2400 calories for maintenance (assuming you maintain the high levels of exercise activity), so to lose weight you should not eat any more than 1800 calories a day, which means around 300 calories per meal. So calculate this carefully. Also ensure that these meals are well balanced with lean protein, healthy fats and vegetable based carbohydrates (not grains, sugars etc). If you are not eating enough protein and too much sugar then you will struggle to lose fat and build muscle. Check out the low GI list of foods for the best salad/vegetable options.
For motivation – just remind yourself why you want to lose weight and get fit. Keeping a photo of yourself on your fridge could help you stop snacking, or a message on your computer to “do more exercise”. Everyone that wants to lose weight has a reason to do so, whether it be for health, to play sport, to attract a partner or to be able to wear nicer clothes. Whatever your reason, keep it in mind and set yourself goals.
hey guys. something you mentioned earlier in the website kind of confused me. you mentioned that fruit may not be a very good thing to eat because it contains fructose which is a sugar. but i use fruit as a snack to replace the cakes that i used to gorge on. does this mean that i am still gorging on sugar if i am eating fruit? also you mentioned that eating 3 meals a day was better but doesnt this slow down your metabolism? is it better to eat 3 meals a day or 5 to 6 small meals a day? thankyou.
General consensus is that it is better to have 5 to 6 small meals, but only if you do not exceed your daily calories. As I told Priya yesterday, you need to restrict yourself to around 1800 calories a day to lose weight if you are exercising. Fruit snacks are OK, the time when people really avoid all fruit is to cut the final fat, to remove almost all body fat. Fruits are far better for you than any cakes can ever be, so if you are eating fruit and exercising carry on. Just watch the size of those portions. Count up your calories and make sure you stay within your daily limits for weight loss. Remember, eating makes you gain weight, so dieting makes you lose weight. Exercise is for fitness and boosts metabolism, but no amount of exercise can combat overeating (unless you are Michael Phelps).
hi I have another question. Does eating your food at a fast pace result in weight gain? I have always wondered if this was true and it is very morrying seeing as I cant help but eat my food really quickly. The main reason for this is because in eating my 6 small meals a day, my body is always hungry an hour after I have eaten my meal. So when it comes to eating my meal instalment 2 hours after my previous one, I find that my body wants to ravish the food quickly and so I find myself eating way too fast. Is this normal? And does me eating fast result in quick weight gain?
thanks
hey motley health. i have found this site very useful and i thank you for making it! i eat 5 to 6 small meals a day but sometimes i feel extremely hungry and i tend to sometimes snack in between. i know that this is aweful especially seeing as most of my snacks are sugary foods. just wondering if you had any tips to over come this problem? would eating fruit or vegetables in between my small meals be more beneficial? i am 16 years old so i dont want to have to cut out any of the nutrition that i would need to grow but i am a little pudgy and i would like to lose weight. also, in eating my small meals, how small should i make them? i think that i may accidently be eating 5 to 6 large meals opposed to small meals becuase i really dont know in what proportion i should eat my food! thanks so much.
Priya, eating fast does not lead to weight gain. The reason why it is advisable to slow down your eating is simply because it was found that when people take their time over a meal they are more in touch with their appetite and tend to stop eating when full, rather than eating all the food before the appetite has time to be fulfilled. If you are eating controlled portions in your 6 meals a day then you are not going to be eating more than you have set yourself. Just make sure the portions are a set size and that you are not eating as much as you can every 2 hours!
Lara, the way to not snack is simple – just don’t do it. Plan your meals, calculate your calorie requirements for weight loss, eat no more than you need to. Eating 6 full meals a day is a sure way to put on weight quickly, and snacking in between will make things worse.
Remember that the idea of micro meals is that they are essentially replacing the need to snack. Getting a right balance is never easy, but just keep working on it. If you are finding is too difficult to manage 6 micro meals a day they it may be better for you to go back to the standard 3 meals a day.
To lose weight you have to stop all those sugary snacks. This is not optional.
thank you MotleyHealth an im going to do as your suggesting to me.
My height is 156 cm and my weight is around 46 kg. However, I have fat accumulation around my waist. How to do resolve the problem?
Hi Mira, you need to start exercising and eating a healthy diet. Make sure most of the carbohydrates you are eating are from nutritious sources like vegetables and fruits, rather than from bread, pasta and rice. Eat more proteins. Exercise your body. You are still a healthy weight but if you lose any more weight you risk becoming underweight, so start exercising. This will tone up your body and make you feel fitter and happier too.
hey my weight is 156lbs. I wanna be at least 110lbs and I got a belly i was wondering what workouts are good for your midsection (belly) and sides?
Amy, fully body workouts are what you need. Work the whole body, perform bodyweight circuit training, intensive cardio and weight training (not all at the same time). The workouts in 6 Pack Abs, 31 Day Fat Loss and Turbulence Training will all do this for you. Diet is also very important if you want to lose 46 pounds.
Hello, I am 17 years of age and I weigh in at 210 pounds. Its not healthy for me to weigh that much at such a young age. I have tried some diets but I cant stick to anything and I really get bummed out because of my weight. I want to be at least 170, which was how i first weighed when I started high school. Is there anything I can do to get a flatter stomack? please help me out if you can
Hi Brianna, you have to change your diet, and stick to it. This is the only way. You also have to exercise. What diets have you tried so far? Have you tried a low GI / low sugar diet, combined with intensive exercise? Also you really do not to control portion size / calories.
Hi,
I’m having the same problem Mira has, especially since I don’t dance as much as I used to. Is it a good idea to completely stop eating rice? I’ve reduced the quantity at the moment and also reduced my intake of meat. That is apart from exercising?
Some brown rice is OK. The key is to reduce total daily calories. For example, if you dance workouts meant that you burnt about 400 calories in a session, then you need to account for this, i.e. reduce by at least 400 calories. As you become less fit and muscle mass reduces, your metabolism slows down and you burn less energy, so you may actually need to reduce by more than 400 calories to maintain your weight.
What usually really counts is the things that you eat outside of meal times, snacks, drinks etc.
am 25 yrs old female. My weight is 80kg. I have a baby girl of 2 1/2yrs old.
I want to lose at least 10kg of weight. I have pcod, and it is very difficult to lose weight. Please help me.
Hi Farheen. With PCOD it is very important to follow a strict healthy diet and take regular exercise. You need to take a good look at everything you are eating and reduce all junk food, processed foods and sugar to a minimum. If you are not exercising already, start as soon as possible. At least 3 sessions per week of 30 minutes. These should be intensive enough to leave you feeling exhausted, out of breath and work up a good healthy sweat. Any one of these weight loss plans will help you really – the key is to follow one properly. The 31 Day Fat Loss Cure is a good one, it really does provide a nice balance of fitness workouts and nutrition/dietary advice.
Hey,
My name is Kelly, 17, and I weigh about 140 pounds. I eat breakfast, lunch, and dinner, no meals or snacks in between. I do have a bad back and my chest is very large for my age. I want to lose about 10-15 pounds and stay in shape. My mom and I walk Monday-Friday 2.5 miles, and I see no results. please help. :)
Thanks
Hi Kelly, it is good that you are walking every day, that exercise will help you and your mom improve your health. But you have also proved that low intensity exercise does not really help burn fat. You need to improve your diet further, eat healthier foods, more low GI foods a and reduce portion size a little. If you can do one or two more intensive workouts then this would be good. Are you able to workout on an exercise bike or elliptical?
No. I do not have any acces to those. Thing is i really dont have time to do much workouts. I am usually busy with school. And the portion sizes are never large for me. but is there any other way that i maybe able to lose weight. Diet pills? anything?
Start doing some home based workouts.
Provide an example of an average days meals, or just write down everything you have eaten so far today. There may be some small changes we can make that will help.
Ok today: I had no breakfast becuz i have to work and its usually fast food. so no breakfast. and lunch i had a salad which contained: Shredded lettuce, grilled chicken, onions, tomatoes, and honey mustard.
You should ideally have a breakfast, even if it is just a banana or some other fruit. Lunch sounds healthy. You do not snack before lunch, or eat anything else afterwards?
No, because i am at work on saturdays and the only thing around is vending machinces.
And if i drink soda the only thing i drink is sprite and thats maybe once every 2-3 weeks. and i dont eat much candy and i dont eat chocolate.
If you have 3 Sprites that comes to about 600 calories alone. There are around 200 calories in each can of Sprite. Replace those with water and you may start losing weight. Do a trial for a couple of weeks, plus also find time to do some exercise – if you just do bodyweight exercises you can do these at the end of the walk – maybe walk for 2 miles, and then in the time you have saved by not walking the last half a mile do some exercises. This will burn more fat, get you fitter, and will take up no more time.
Ok sounds goood. :) but hey if i need help may i come back and get more advice??
And can you give me some ideas for meals. and is there any way for me to go down on my chest size at all??
You are always welcome to come and ask questions Kelly. There is a lot of useful information here regarding how to prepare healthy meals. The most important things are:
Balanced healthy diet – low GI carbohydrates, lean proteins, healthy fats
Try to eat 3 meals a day, and only snack on healthy, real food.
Know your fats: Types of dietary fat
Learn about low and high GI food.
The golden rule is: You gain weight when you eat too much, you lose weight when you burn more calories than you consume.
Ok! Thanks again. I really got some helpful ideas. and maybe that info can help someone else also :)
Thanks Again :)
Hi im Bella, 15 and im wondering if you know any tips for a slimmer tummy? My tummy just sticks out awkwardly.
I do go to the gym for an hour on wednesdays, thursdays and fridays, and i’d started going a few months now; but this dosnt seem to be helping! When i do go to the gym, i can loose up to 600 calories on the exercise bike alone. But then i feel i eat it up on Fridays – Sunday.
Im not too keen on having breakfast or anything from the school either, id usually wait until i get home.
Thanks xx
Any one of these plans will help you Bella. The key is diet. Burning 600 calories is good, but it is very easy to eat 1000 calories too much every day if your diet is bad. A couple of sodas, a takeaway/large meal and some snack and you are eating 1500 calories at least.
Exercising 3 times a week is good though. Build on that. Get more intensive, so sprint intervals on the bike – 30 seconds fast, 60 seconds recovery, repeat.
Diet – cut out ALL junk food, sugar, cookies, soda, processed food, high GI vegetables, rice, pasta, BREAD, pizza etc. Go lean, go healthy (real healthy, i.e. natural food).
Use the search function on this site, there are over 1300 articles dedicated to weight loss, diet and fitness here.
Hi I’m 23 and weighed myself today and weigh 180 I have gained 30lbs in the past 2 years and I want it off. I at least want to weigh anywhere from 155-160. I am a Zumba instructor I teach Tues and Thurs and Jog 2 miles Mon, Wed,Fri & Sat. I have been doing Zumba for 3 years but just added running on top of my work outs this past 2 weeks but I have actually gained weight. 2 weeks ago I was 178, I started replacing breakfast as well these past 2 weeks with Equate weight loss shake and trying to eat at least 2 to 3 salads a week. I usually do not have a big dinner thru the week but I go out and eat a couple times on the weekend. I am snacking on 100 calorie snacks between meals. What to you suggest the Holidays are here and I dont want to gain more. Please help me. Any cleanses I need to take or supplements. Advice is welcome. Thank you.
Hi Victoria. OIf you are teaching Zumba twice a week and jogging 2 times a week there is only one reason why you have gained weight – you are eating too much.
Ditch those 100 calories snacks. Have a healthy breakfast and stop the weight loss shake – it is just carbs and a small amount of protein. Instead eat a couple of eggs on a slice of wholemeal. Eat more salads, less starchy carbs. Cut out bread altogether.
Ideally you should keep a full food diary for a week and then analyse it, cross out every single food item that you do not need. If you want to lose weight, you do not need to snack inbetween meals.
Well, i find snacks just a little too tempting! if i do manage to go on a diet – it would usually be for a week maximum and i always find myself giving up.
I could do exercising and eating fruits, do you think that could help?
Also, Is it good to have energy drinks/sugered snacks when exercising, cause i find these help! Im 10stone exactly at 15, is this a little too overweight?
Thanks xx
Bella, you need to make some sacrifices if you want to lose weight. You need to give up snacks – just do not by them, do not go near them. You need to stick to a plan for a lot longer than a week, it really should be the start of a change of lifestyle.
Eating fruits is always healthy, so yes, eat fruit and exercise.
Energy drinks – only good if you need the extra energy! Remember that energy drinks are designed for high performance athletes that are burning thousands of calories every day through their training.
hi! am 15 years old and i take honey but not sugar i exercise twice a week using a stationary bike but on the diet side i would like you to advice me on what to eat in order to loose weight by february next year & loose atleast 10kgs. thanks.
Hi James, if you could post your current daily diet here: diet questions and answers – we can take a closer look. You will need to write down all meals you had yesterday ideally, try to remember everything, plus any snacks that you would normally have be did not have yesterday.
i have stopped all my exercises for the past 3 years, so that i became very fat now.. what shall i do now? my friends are kidding me that iam very fat. I need your help….plz.plz. plz……….
Kiruthiga, you need to do 2 things: 1. Eat a healthy diet. You have gained weight mostly because of poor diet, not lack of exercise. Eating makes us fat.
2. You need to start exercising again.
So, what do you eat now? Aim to reduce refined carbs (bread, pasta, cakes etc), processed food, high GI vegetables, and instead eat low GI food. You also have to reduce calories.
To reverse the weight gain of 3 years will require you to be dedicated and follow a structured plan, such as the ones mentioned above.
I recently weigh 180 and I would like to be around 140. I am a cheerleader so I do exercise, I just hate running. I’ve also been in and out of surgery with an ankle problem. I know I am an over eater and I’m very picky when it comes to food (no fruits or vegetables). I’m also in college with a meal plan so food is hard for me to choose. What should I do?
I’m a junior at high school, I’m 16 years old, and I weigh 140 pounds. I want to lose about 20 pounds by the end of the school year (around June). I want to have a flat stomach and later work on to develop a six pack. Is there a schedule that can help me stay on track for dieting? Like what to eat during the week for the whole month or so? I’m going to join track and do long distance which will cover for the conditioning, but I know that dieting helps with weight loss way more.
Hi Jesus, I will take a look and see what plans are available that would suit.
I’m a 23 years university student who always busy with studies.I weight 50kg and my height is 5.1 inches.I walk half an hour every day.But I have a little belly in my stomach and my back muscles,weight is increasing.
I’m tired with following a diet plan and it cause my skin to become dry.I usually eat more vegetables,lack of meat,drink green tea and im addicted to sweets.So i would be grateful to you if you could kindly provide me with instructions to make my body slim.
thank you!
Hello,
I am on the run most of the week. What do you think about protein drinks? What should I look for in a good quality protein powder?
I am assuming that you are already controlling calories in your diet and working out intensively on a regular basis. Really you should be consuming 100% whey after your workouts (taking into account total calories for the day). Whey is quickly absorbed into the blood and delivered to the muscles.
If you diet is not already in good shape, i.e. well balanced with healthy protein and carbohydrate sources, you need to sort that out before worrying about shakes.
Hi, I am 182lbs and am wanting to get to 154lbs. I am 5 ft 2. I am consuming up to 1200 calories a day, drinking lots of water. I play basketball twice a week, swim for an hour 3 times a week, go to the gym for an hour at least 3 times a week and go for an hour and half cycle at least once a week. Nothing seems to be happening. Any recommendations??
hi again,if i can manage my time to do exercises what would be the best exercises that i can do to reduce muscles in my stomach,back?
thank you!
Good Day,
Thank you for the usefull website, i just really want a list of meals like for 6 small meal a day.its really great if u can help me. like what should i eat breakfast,snacks,lunch etc. and coffee is allowed for diet?Thank you.
I recently weigh 180 and I would like to be around 140. I am a cheerleader so I do exercise, I just hate running. I’ve also been in and out of surgery with an ankle problem. I know I am an over eater and I’m very picky when it comes to food (no fruits or vegetables). I’m also in college with a meal plan so food is hard for me to choose. What can I do to lose weight?
Hello,
I am 15-16 years old and i have found this website extremely useful. But i need some help with my weight. I weigh aprx. 8 stones and have a height of approx. 154 cm. So I weigh too much?
Also, i have realised that i have a lot of fat around my stomach, hips…
I walk briskly for about 10 minutes every weekday (as i have no time… with school and extra curricular things) and I have 1 hour of karate every saturday.
i have tried to cut down on my sugar intakes, but then i suddenly get crvaings and can’t stop myself after a few days.
I have tried exercising but hardly get time. I do not have access to a gym or other materials.
I have realised that every time i try to go on a diet, i eat loads more and can not stop myself at all. I am totally ashamed of this and can not admit it to anyone (so far)
So how do I loose wieght? I’m in a great state of despair and am loosing all hope!!!!
Plz, plz, please, pleaseeee help me!!
Thanks in advance
Hi Jenny. Firstly, losing weight is not about adopting a brand new “diet”, but making changes to the way you eat to make it healthier. As for the sugar cravings, they will go eventually, if you wean yourself off sugar – this is why the initial phases of diets such as the Dukan and Atkins are 2 weeks.
According to your height /weight, you are of a normal and healthy weight. I think that your focus should be on eating a healthier diet (less sugar, more lean protein and low GI vegetables) and on more activity. In fact a diet study that came out of Copenhagen University recently showed that when children follow a healthy low GI / high protein diet they lose weight without counting calories (although remember, you are not overweight).
I often hear people of your age say that they do not have time to exercise nowadays, and I am curious about what you do that makes you so busy. Can you give some examples? When I was at school there was always time for some extra activity if I wanted it. As for the extra curricular things – are there any exercise related ones? Sports, athletics, gymnastics, dance, martial arts? 1 hour of karate is good, but you should try to increase this to around 3 hours a week (does not have to be all karate).
One simple option to increase you activity is to perform a quick 10-15 minute bodyweight circuit at home in your room – no equipment required, only a small space needed, and takes no time. You do not need to do all the exercises there. Squats, lunges, push ups, crunches and back extensions would be a good start.
hi my name bralaye and i weigh 120 but gained 20lbs this year i tried cardio exercise but it doesn’t seem to work i do time myself but still no changes i realized the more i tried to fight my eating habits the more it comes back i have fat mostly in my stomach and thighs any advice would be greatly appreciated
Sounds like you would benefit from a well structured diet and fitness plan.
Hello There,
My name is Leena, im 14 and i weight 65 :/
i want to lose 10 k in 30 days
Please any help, i can do whatever to lose some weight,
its really killing me watching my friends at school are slim and having nice and health bodies :(
please any programs for me ?.
i will be really thankful !
Hi Leena, what exercises / sports do you currently do? Do you eat at least 5 portions of fruits and vegetables a day?
hello my name is haya im 13 i am 120 pounds i go to the pym every now and then but i dont lose much weight. im addicted to sugary fat food and i really want to lose belly fat. can u plz tell me a few foods and exercises that will help me lose weight?
Haya, there is no such thing as “a few foods and exercises” to help you lose weight.
First off, you have highlighted your main problem, “im addicted to sugary fat food”. The only way to overcome this “addiction” is to go cold turkey. Stop eating all sugary foods for a minimum of 2 weeks. The Atkins Induction phase will help, or just go total low GI food.
The other part is exercise. You say “i go to the gym every now and then”. Make exercise a regular part of your life, exercise 3-4 times a week. Then you will see results.
Hi , i’m 14 years old and weight 140lbs . I wanna lose at least 30 pounds . But my thighs are huge and i don’t know how to make them super slender. I am currently trying to eat more fruit and less junk food. i try to cut back all cholesterol when i eat . and i try to work out everyday by going on the treadmill for 30+ mins a day . any advice ?
Best advice is to follow one of these workout and weight loss plans that will teach you how to eat properly and how to exercise properly to lose weight.
Hello,
I am 41 and 4 foot 11 and currently weigh 10 stone 3, I would ideally like to be 8 stone 7 and would be prepared to work hard enough to lose 2lbs a week. I currently run 3 miles in 30 mins on the treadmill and also weight training but don’t see much difference. I also love the bike and the cross country ski machine in the gym. I bloat when I eat bread, pasta, rice, bread, oats and potatoes. Could you devise 12 week diet and exercise programme for me which I would pay for as I am tired of dieting and exercising and getting nowhere. Thanks.
Hi Helen, the 31 Day Fat Loss Cure is a pretty good system. You have to be prepared to give up the bread, pasta, rice and oats though. We do not currently provide custom plans, although we are working on our own ebook that will have such a plan, but that is still in the early stages.
hello, im 16 years old and i weight 133. i gained 7lbs the past 8 months. my goal is to get to weight 115, can you tell me some tips to reach my goal please.
Hi Adriana. How tall are you, as at 133 pounds you may already be a healthy weight? Really the best way to lose weight is to get fit and eat a healthy diet. At 16 your metabolism should still be fast so some regular exercise and a healthy diet should see you change your body shape relatively quickly. 7 pounds in 8 months is not rapid weight gain. On average you should be able to lose 1 pound a week by restricting calories by 500kcal a day (below what you need). Do you do any exercise at the moment?
Im a 6’2, 122kg muscular but overweight male. I am just coming back to sport after 4 months off with a broken ankle (with ligament and tendon damage), Before injury i was 110kg, I cycle on average 6 miles a day train (twice a weeek)and play a match (both hockey and rugby) every week. How can i best lose the weight i have gained on crutches and during rehab (my ankle is now perfectly fine) and also preferably another 10kg. My target weight being 100kg.
sorry for the double post, probably now pushing 22% body fat,
You need to start dieting, i.e. reduce calories, eat healthy, as well as start exercising. Take a look at the diet and nutrition section for more advice there. Go easy on that ankle though, I broke mine (twisted and chipped fibula in kickboxing class). It never really healed completely, still have to go easy on it, and that was about 3 years ago now.
Im 5’2 and i just started to go to a gym a week ago. i have gone every day for at least an hour
Hi Adriana. The good news is that your weight is the top end of normal. So this means that following a regular fitness plan is certainly going to provide some good improvements. Keep up with the gym work, vary your routines though, so some days you do some resistance exercise, some days more cardio.
I’m 25 years old I’m 5’3 I’ve gained weight within the last few weeks mainly in the belly that I’ve been trying to lose for some time now. Can you give me some tips on how I can lose the belly fat and keep it off?
Kaylyn, the best thing to do is to chose a fitness and diet plan and stick to it. 31 Day Fat Loss Cure is good.
hi my name is Sharie and i’m 21 weighing 125lbs.i’m small in body structure but have a pouchy belly that can’t seem to go away. I dont want to lose my body,just have a flat stomach
Hi Sharie, in that case you need to improve your diet (eat more healthy foods and less unhealthy foods) and start exercising on a regular basis. If you do a combination of weight training and cardio workouts as set out in these plans then you will not lose your body, you will define your shape.
I currently weigh 190 lbs and would like to get down to at leaset 140-150 pounds. I currently watch my calorie intake and try to stick with 1400 calories a day. I also exercise at least 3 times a week on the elliptical, weights, and also I sit in the sauna. Is there anything else that I should be doing? Do you have anything you can recommend that I do?
Make sure that the calories you are eating are helping you to lose weight, and most importantly, helping you stay full so you do not have any snacks. Protein for breakfast, soup for lunch and a light meal in the evening can help.
Why not increase the exercise to daily? Do some bodyweight exercises one day, go for a longer walk another. Sitting in the sauna is not really going to help you.
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
Hey my name is Jessica i am 17 years old its hard for me to say what i weigh but i weigh 320 pounds and im 5’4. this is not healthy for me at all and being the age that i am i cant do a lot of stuff that my other friends do. i really want to get to at least 200 pounds. because i have prom coming up next year and senior beach plans and stuff. so please help me, i need help a lot. mostly the weight is my stomach. what do you recomend me to do?
hi i weight 143 and i want to weight 120 and have abs in 30 dayz what can i do?
Hi Jessica. You have to change your diet and start eating a healthy diet, control calories and start exercising – even if just walking for an hour a day.
Sorry Mindy, you cannot really lose 23 pounds in 30 days, and get abs. You need to set a more realistic target date. If you restrict calories to around 1200 a day (and never have more, never cheat) and also do regular exercise (be active every day) then you can lose 2 pounds per week, which means you could lose 23 pounds in 11-12 weeks, which is about 84 days. This would be a more realistic target and you will have more chance of maintaining that weight in the longer term.
Hi. I’m 217 pounds and I really want to lose about 50 pounds. Right now I’m going to the gym 3x a week. While there I do 50 minutes in cardio and about 15-20 mins in weight training, abs, etc. I don’t look like I weigh this much. ALL of my fat is in my stomach. It’s crazy. I’m also dieting. I don’t eat more than 1300 calories a day and I’ve cut out a lot of unhealthy foods. I snack on fruit instead of all the other stuff. The worst thing I eat is fruit snacks.
Do you think the steps I’m taking will help me lose weight? Is there any pointers you can give me?
Hi Red. It sounds like you have made a lot of good changes. With weight training do more than just train your abs – do squats, shoulder press, rows and bench press / chest press also. Working the big muscles burns fat.
What do you mean by “The worst thing I eat is fruit snacks”? Fruit snacks are good, so long as you are staying within your calorie target. I assume that you are counting the calories in the fruit snacks as part of the 1300?
To curb appetite and help build more metabolism boosting muscle, eat 3-4 eggs for breakfast, without toast. Make a simple egg omelette with a little grated cheese.
Just stick to the plan. If you can lose 2 pounds a week you will be at your target weight in just 25 weeks, in time for the summer. So make that your first goal.
Hey!I’m 123lbs and I want to weigt 99lbs.I’m going for ballet lessons,jazz lessons,latin lesson and contemporary dance lesson and my total hours are 5!Sometimes,I go to the gym for 2 hours for cardio and weight training.On June I have ballet performance and I want a ballerina body.What should I eat?I need more exercise?
Hi Penny. I shouldn’t think that you need more exercise, but you may benefit from more ballet lessons, but best speak to your ballet teacher. As for what to eat, just eat a very lean and healthy diet. Make sure you are eating some eggs, fish or chicken and a variety of fish fruits and vegetables each day. Without a balanced diet you risk losing muscle, and you need strong muscles to do ballet.
Hi,
I want to reduce my belly fat. I have a tight schedule from Mon to Thursday. I had reduced a lot of weight two years back. Now I want to reduce at least 6kgs. But, the biggest problem is I have a tear in my anti-cruciate ligament. So I would like to know what are the best exercises that I can do to reduce my weight.
Hi Gokul. I assume that you cannot do any strenuous exercise at all, due to the tear in the anterior cruciate ligament in your knee. If you can walk OK then try to walk 45 minutes a day to start with. In addition to this perform bodyweight exercises such as push ups, crunches, leg raises, squats (if possible), dips (or bench dips).
Really diet is key, make sure you are limiting calories, and never exceeding.
I am really busy from Mon. to Thursday.
But is it fine that I do it three days on the threadmill, what should be the speed?.
I am a pure vegetarian, so help me with the diet too. This will be really kind of you.
Gokul, which of the plans are you referring to? Most involve bodyweight exercises and weight training.
Hi
I’m 5’7 and weigh 216 lbs. I was trying to lose weight and just found out that I’m 7 weeks pregnant. This means that I cant really decrease my caloric intake to make sure the baby has all the needed nutrition to grow. I would still like to work out….use an elliptical to tone up while im pregnant. Is this a good idea? I need to eact carbs too but I know they make me gain a lot of weight. What should I do?
Igilib, just take it easy. Yes, you can exercise, but go at a slow pace. I have friends that continue to run and do gymnastics while pregnant, our editor did yoga all through pregnancy – see the pre-natal yoga workouts here. But if you have not exercised before, or recently, then you do need to take it easier. But it is important to do some exercise as this helps strengthen your muscles which is going to help a lot. Strong women really do cope better in labour.
So do not diet, instead focus on eating a varied diet. You mention carbs, remember than most of your carbs should come from a variety of fruits, vegetables, pulses (beans and peas), rather than rely on bread and rice (staples). Also eat lean proteins, fish (but avoid seafood).
Are you taking folic acid / folate? Also, if you take a vitamin supplement get one for pregnant women, as too much vitamin A is not good for you. Sometimes good to take a moderate iron supplement too, but I am sure your midwife will talk to you about that.
Walking is a good exercise, and stretching. like in yoga. Keep healthy, that is the key.
I am 41 and weigh 204 pounds. I am journaling my food and am using an app that calculates that I should be eating a max of 1350 calories a day. The app also has the option to log in exercises for the day, and adds it to my daily caloric allowance, and will indicate if I’m over or under the daily allotment.
What I don’t understand is if I want to lose weight, why is it indicating that if I burn 450 calories in exercise for the day, the 450 is added to the 1350 saying I can eat 1800 calories for the day..doesn’t this defeat the purpose of trying to lose weight? Or is it that my body needs those extra calories because I’m exercising? It doesn’t make sense to me!
By the way , my goal is 50 pounds of weight loss by the summer..I am eating 5 small portions of protein and complex carbs, and have eliminated junk and sugar..plus exercising doing intervals and resistance training 5 days a week..can you clear up this calorie problem? Thanks a bunch!
Jazzyj, to lose weight all we need to do is consistently consume less calories than we need each day. A rough figure is 500 kcal (Calorie = kcal) less than we need each day to lose a pound a week (1000 kcal less to lose 2 pounds).
So the 1350 kcal a day diet is designed to create an energy deficit of 1000 kcal, as a 41 year old man needs (on average) 2350 kcal a day – see this table of calorie requirements.
Your target deficit is 1000 kcal each day. So if you do nothing all day, you eat 1350 kcal. If you burn 500 kcal with exercise, you then need to eat 1850 kcal to maintain the 1000 kcal deficit. But only on the days when you are exercising.
Also, the extra calories should be providing you with proteins to help rebuild muscle tissue.
I’m 15 years old and I want to lose 23 lbs until June.My only exrcising is 5 hours of dance and 30 min jogging.
My problem is I can’t stop myself to eat.I don’t eat in the morning or at night only lunch but sometimes I eat at night.
Should I eat bread?How many kcal should I eat?shouls I eat spaghetti?rise?milk?cereal?
Hi Tink. An average 15 year old needs between 2110 and 2755 Calories a day for normal activity (2110 for females, 2755 for males). So to lose weight, you should eat less, generally 500 Calories less each day leads to around 1 pound weight loss per week.
Bread? If you are within your daily calorie limit bread is OK, although wholemeal bread is much much better than white bread.
If you want to lose 23 pounds by June you absolutely have to take control of your eating habits and also start exercising more. 5 hours of dance is good – how many times a week is that? Do you do dance conditioning training too, such as circuit training exercises (push ups, burpies, leg raises etc.)? If you dance classes are intensive, i.e. you sweat heavily and work your body hard, then this should be enough. If you have the energy to do some body weight workouts at home then this may help you also.
The dance lessons are 3 times per week. I do some push ups and leg lifting ans some Pilates exercising but that’s it. My dance aren’t so sweaty. I went to gym last year but this year I have no time. What exercise do you suggest?
Traditional circuit training exercises will be best.
Thanks for your response to my question. Actually, I forgot to post that I am female, not male. That was important because the daily caloric needs are different! I looked on the link that you provided regarding daily caloric needs based on age and activity, and I have another question…
The chart stated that btwn 31-50 years of age a sedetary woman with low activity should be 1800 calories daily. If I were to reduce my calories by 1000 (for a 2 pound per week weight loss) then that would leave me at 800 cals daily, which I know is too low.
The 1350 cal a day figure I gave you in my original posting was given to me as a calculation of my starting weight (208) and my age and the fact that I want to lose 2 pounds per week. Does that sound tight to you? Should I be readjusting my weight # as I lose pounds so that it recalculates and lowers what calories I need daily?
The chart stated that.
The chart is really just a guide for maintaining weight. 800 Calories a day is a little low really, ideally you should at least do some moderate exercise, such as walking (if you are able) then you consumed 1000 Calories a day for the 2 pound weight loss. Some people recommend not going below 1200 Calories a day in the long term for health reasons. It is important that you get enough protein though otherwise your muscles will waste away and you will find it even harder to lose weight (less muscle = slower metabolism). You do not need to readjust as you lose weight, but ideally once you reach your target weight you should be able to consume more food and maintain that weight, but obviously not too much. Start exercising more if you can and keep the diet well balanced with a good supply of protein and you should do OK.
Hi,
I have started working out in the gym now. But I am able to work out only for 3 days in a week. Can you please suggest me a diet plan which will help me reduce weight?. I don’t want results to be too fast.
Thanks
Gokul, just consume around 1500 calories a day, with a good balance of proteins, carbohydrates and healthy fats. See out diet and nutrition section for specific details.
Hello
I am 15 years old, 55 kilos (121.252 pounds), I am 1.6 metres tall (about 5ft 3..?. I eat healthy, but I allocate Fridays as my naughty food days. I have rather large thighs and belly and shoulder fat. On weekdays (school) I have two pieces of fruit (apple and grapes) and a mostly vegetable pasta salad. I have low blood sugar and I become very tired when I don’t have the right amount of sugar a day – which is why I have the pasta in my salad. In your opinion, do you think I am fat/overweight unhealthy?
I go to the gym an hour on Saturday, swim an hour thursdays and wakeboard for two and a half hours and of course 100 minutes of sport at school. Is this enough? I do 50 – 100 crunches and leg lifts at night.
Hi Jasmine, according to your BMI you are a healthy weight. You diet sounds good, 2 fruits a day plus salad provides plenty of vitamins and minerals, plus fiber and energy. Increasing the exercise you do may help. Do you have breakfast as well?
I do have breakfast, today I just had grapes, sometimes I have cereal, or wholegrain toast with vegemite. I also have yoghurt with banana sometimes, as well.
Is it just baby fat?
No, it is not baby fat, you are 15 years old! Maybe start to increase your exercise, try to be more intensive when exercising rather than just exercising for longer. You are in an important phase of your development at the moment to dieting is not a good idea as you may be deficient in some essential vitamins and minerals if you do. Just stay healthy, exercise, eat good foods and enjoy yourself as much as possible.
Hi, I’m almost 46, 5’9″, walk/run on avg 30-40 kms a week, trying to workout 5-6 days and i try to average about 1800 cals a day, i weigh in at 88kgs (194 lbs), according to any BMI test that i take, i’m obese/overweight, and to get into a healthy bmi range i need to be 76kgs (167 lbs), so what are my options?
I’d like to lose some belly fat and that extra overall fat, i work full time and spend a lot of that time away from home traveling so a gym isn’t an easy option.
Hi Thomas. How long have you been following the 1800 cals and walking for? Maybe you need to give it more time. If it has been a month or more, then time to either increase the exercise or to refine the diet.
1800 cals a day should see you losing some weight – but it is possible (and very common) that you are sneaking over that figure a little. Also focusing on eating a well balanced diet that gets most carbs from lower GI sources helps to encourage fat burning.
One option would be to start doing bodyweight workouts in addition to the walking / running. These can be done anywhere, handy for evenings in a hotel room.
Hi, im 17 years old and 123 pounds. I dont necessarily want to lose weight but i want to lose my belly fat. I swim for the swim team 2 hours 5 times a week and i do an ab workout. With my busy schedule, its hard to fit running into it. I was wondering if running is a necessity to lose my stomach fat?
Hi Jenn, running should not be required. Lots of swimmers do dry side workouts to burn more fat. Bodyweight workouts, rowing, cycling, weight training will all help. You can do some of these at home. You may also want to look at your diet. Maybe you need to add some post workout proteins to aid muscle development and also help to burn more fat? Your swimming coach should be able to provide some good advice too.
Hi, I used to go gym 5 days week, doing weight training and cardio for 8 years plus. I stopped going 18 mth ago and just cant get back into it, I have gained 1 1/2 stone (21 pounds) plus lost muscle mass. What is a good training program to do plus fat burn a bulk up again?? and diet plan? I have still got a good strength level, and fitness level.
As you have had experience with both weight training and cardio workouts, then I suggest you grab a copy of Craig Ballantyne’s Turbulence Training.
hi i am 140lbs height 5 6″ i want to loose weight from my belly hips an thighs. I was a soccer player had a very athletic body before but have put on weight now. Please tell me what workout I should not do which will stop my height. I want to gain some more inches. Which exercises I can do to increase my height? I am 18yrs.
Hi Rahul, the best thing you can do to increase your height is to ensure that you eat a healthy and balanced diet to allow you to reach your full potential.
As for exercises, any workout is good really. A combination of cardio, muscular endurance with body weight exercises and weight training is best. Work the whole body, exercise often, eat healthy and rest well.
hey i m 23 years old girl n a student. i hv been very skinny througout but for last 3, 4 months i suddenly put on a lot of weight n my height is 5’6″ but current weight is 82kg n i m very much depressed with it something definitely went wrong with my diet as I ate lot of noodles n bit fast food in last 2,3 months becz of being busy in my exams and so now I hv become a pear n my belly has huge amount of fat n one thing dat I cant go to join gym or do very long exercises due to busy routine so plzzzzz tell me some easy tips in both diet and exercises and also i never exercised before so I’m new to it so give me guidance how to start it as am full ready n badly wanna lose this fat n go to my normal weight of 55 to 60 kg in 4,5 months plzzzz. I like to jump rope might b an exercise if it is helpful to loose weight thn tell me plzzzzzzzzzzzzzzzzzzzzzzzz guide me n help me out i hv to loose a lot to get normal n m ready even if take bit longer bt wanna b smart n healthy weight range waitng for ur response
Hi Pinkee. This is what you need to do:
1. stop eating all the noodles
2. stop eating fast food
3. start skipping every day and do some bodyweight exercises for 15-20 minutes also.
Basically all the changes that you have made over the last 3 months need to be reversed if you want to regain your old figure. There is always time to exercise. Exercise will increase your energy and improvement memory, both of which will help you in exams.
Hi I am a recently 13 year old girl and am 155 cms and weigh 50 kilos. I need to know how to lose stomach hips arm and face fat.
I find it hard to stick to diets because i’m too shy to tell my parents. I was thinking about going to the gym but I’m not sure if I’m old enough.
I do zumba every Tuesday and walk there in back which is half an hour of walking and an hour of zumba. I also go for an hour and a half walk on wednesday and I go snorkelling on a Friday. My diet is basically this:
BREAKFAST: porridge with water
MORNING TEA: fruit or a muesli bat
LUNCH: sandwich with a spread
AFTERNOON TEA:varies; today crackers with dip and pate’
DINNER: whatever my parents cook; usually containing some meat and veggies normally we have salad.
What can I do to lose weight quickly?
Thanks
Hi Maya. Firstly, you do not need to lose weight, so do not take that approach. As you are at a healthy weight now, then the best thing you can do is more exercise. Zumba and walking is good, bu you could do with one more intensive activity per week, such as a sport or more dance / martial arts.
You may be able to make a few healthy changes though. If your sandwich is on white bread, change to wholemeal. The afternoon tea’s dip is probably not very healthy, pate is high fat too. Maybe have some fruit at this time instead? You diet seems very low in fresh fruit and vegetables.
Hello.
I am 18 years old. I am 6’0 and i weigh 215 pounds. I want to lose weight around my stomach and thighs. I only occasionally workout. I was just wondering what exercises/routines that are good for beginners and that work well/effectively (the school i attend gives me free access to a gym). I was also wondering if you could suggest some healthy/easy to make meals. I am a student in university so i don’t usually have a lot of free time for exercising. Thank you.
Hi Shannon. Firstly, make time for exercise. I am not sure what has happened to Uni life in the last 20 years, but when I was there free time was in abundance. For diet ideas take a look at the diet and nutrition section. Really you just need to consistently eat healthy food, which means no processed, junk, sugar etc. We could share recipes all day, but the basic principals will remain. For exercise – are there any fitness clubs / societies you can join? If you do not fancy that (although I highly recommend martial arts clubs for the fitness and social aspect) then take a look at our Fitness and Strength sections, as there are many ideas there waiting for you.
Hi there,
I’m a 36 yo woman that weighs 180 lbs. I need to get to 140. I’m eating all veggies, fruits and lean proteins with the occasional “splurge” (maybe once per week) and I’m working out 4-5 x/week. The weight loss is just REALLY slow! How can I lower my body fat % and get this weight off a little faster? Thanks
Hi Dana, you need to just keep going.
Each week increase cardio intensity. Increase time exercising. Increase weights lifted in weight training.
Plus, really try to limit the “splurges”. At least, cut back everywhere else for the rest of the week so that the splurges are real treats.
hi, im 20 years old, and i had a baby 10 months ago, i lost some of the baby fat but i need to lose more weight in my belly, thighs, hips and my butt. i’m 135 lbs and i need to be 120 lbs. is there any good diet plan i could follow? and what are the best exercises i have to do to help me to reach my goal weight? please help.
Hi Raquel, I would recommend that you get a copy of the 31 Day Fat Loss Cure as this provides a good diet plan and workouts to help you lose weight. Be prepared to make some big (but healthy) changes to your diet though.
I weigh 160, I’ve been on a diet fo 6 years since I worked at subway and mantaind my weight loss a couple of inches but the scale won’t bulge. Strictly been on a diet 3 months still 160 and I exercise 6 days a week 30 mins in the morning and another in the afternoon. 6 small meals sometimes 4 depands on how busy always try and snack healthy and a load of water with diet pills. Am I supposed to be this way?
Hi Candice. What you really need to do is stop the diet pills, stop the 6 small meals a day and start eating a healthy and balanced diet. If you are not losing weight then you are still eating too much. It has been reported before that many people overeat when consuming many meals a day.
To lose weight you absolutely have to limit calories as well as exercise. Also are you getting fitter and stronger? If not, then your exercise routines are not making you fitter, just maintaining your current level of fitness. You need to push yourself harder. 6 years is a long time to be on a diet without seeing the results you want, so you must change something. The diet pills are probably not helping you tackle the real problems at all.
hello, im 23 i weigh 9 stone 4 pounds and im 5ft 2. This is my second week of dieting now. I would like to lose weight around my stomach, hips and thighs i know you cant “spot burn” but i would like to get a flatter stomach and get rid of my love handles. i have been brisk walking everyday for about an hour. what other exercises would help?
I have cut every sugary snack out of my diet. I eat 6 meals a day. Today for breakfast I had a boiled egg on 2 pieces of wholemeal toast, an apple and a few almonds mid morning, a chicken salad with low fat mayo, afternoon snack was a banana and a low fat yogurt and for dinner was a salmon fillet with a small jacket potato and lots of vegetables.
In the evening I do have a cup of tea with two sugars and maybe a fig roll but i drink lots of water. is this good? i dont eat white carbs i eat brown bread, rice and pasta, thanks for reading
Hi Sarah, implement these changes:
Breakfast: Swap 1 piece of wholemeal bread for an extra egg (2 eggs, 1 bread).
Lunch: Change low fat mayo for olive oil.
Snack: change low fat yogurt for a natural yogurt (not low fat).
Dinner: Depending on how many vegetables “lots of vegetables” are, this may need to be reduced.
Tea: stop adding sugar.
Evening: Stop eating fig rolls. Have a piece of fruit instead, such as an orange, apple or some grapes.
Exercise: Anything will work if you do enough and keep increasing intensity. So aim to walk faster for longer, or start jogging as you get fitter. Also start some bodyweight workouts which help raise metabolism and burn more fat.
whats the most effective, to lose fat first then build muscle (tone up) or build muscle then lose fat? so many people say different things so i dont know what the best way is. also is tea ok to drink? i have about 3-4 a day with skimmed milk and a low calorie sweetener?
Hi Sarah, that is a good question and probably worthy of an entire article. It partly depends on your goals. For bodybuilders, i.e. people that want to get really big, they will bulk up first, spend a year or more bulking, and then start “cutting” to lose the fat. So if you ask anyone that has done bodybuilding, or any men that have spent time in the gym just to bulk up a bit, this is the answer you will get.
If you just want to be fitter and more athletic, then you can get fit, build some muscle and reduce fat all at the same time. A variety of workouts, intensive cardio, weight training and endurance training will help you in this matter. What will possibly help most is ensuring that your diet is good, in that is must provide enough protein to allow for maximum muscle growth, but not too much energy to lead to fat accumulation. Most people can do well with this method, i.e. exercising well and eating a healthy and balanced diet.
thanks very much for your answer. is it also okay to drink tea (as mentioned above) i have no sugar in it just two low calorie sweeteners? what other foods could i have as a small snack if im getting hunger craves
Yes, tea is fine. Some studies have indicated that green tea may aid weight loss too by increasing the breakdown of dietary fat. There was an interesting experiement on the use of low calorie sweeteners in drinks and appetite on a documentary recently, The Big Fat Truth About Low Fat Foods on the BBC. They showed how giving people a low calorie soft drink resulted in them eating more. The theory is that when the brain receives a sweet taste it expects additional energy, but if that energy does not come, it craves more food. The healthiest thing would be to learn to like tea without sugar.
Good day,
Being that summer and vaca season is amongst us, lately I have been more diligent with my diet and exercise. I understand the importance of cardio to shed unwanted pounds and while being motivated on the treadmill, lately, I have been getting extreme pains on the insides of my shins. I have done some research and have concluded these are most likely referred to as ‘shin splints’
I have stopped running altogether and have decreased the incline power walking simply because the pain is consistant and severe enough to affect my day to day activities and really seems to flare up especially with the running. I’ve found skipping is a great substitute, though I’m trying to lose an additional 10-15 lbs in the next 60 days and fear my cardio levels will not be sufficient enough to achieve this by skipping alone!
So, less short of extensive pull ups… are there some specific weight training exercises that I could add to my routine to really key in on fat burning? Also, are there any specific streches or key exercises that I could be doing to help prevent this in particular pain?
Greatly appreciated,
Hi Keith. Regarding stretches, I do not know. From what I have read in the past the advice is generally to rest and use ice. There does not appear to be any more active treatment.
Regarding weight training, the moves that burn most fat are the ones that work the body most and build more muscle. So big movements, like deadlifts, squats, bench press, bent over rows, shoulder press, dips, pull ups and barbell curls are all good choices.
Diet will play a very important role too. You will still need to limit calories and ensure you are getting a healthy and well balanced diet with plenty of extra protein to help muscle growth. Protein is a double whammy really, as it helps to reduce appetite as well as building muscle, which raises metabolism.
Hi. Thanx for all the information you give on this web site. Very useful. I am almost 29 and weigh about 106 kilos and I am 1.87 m tall. TThere is only 3 months left to the summer and I dont want to have this belly when the summer comes. What do I have to do to have a defined body by the beginning of the summer? Waiting for your reply. Many thanx.
Many options. Do the 31 Day Fat Loss Cure three times would be my first suggestion.
Hi.
I’m 22 years old, I weight 72 kg and my height is 1.68 centimeters (66.1 inches). I wanna lose weight, but I don’t have much time to exercise. What do I do? I just have healthly food, just on weekend I have junk food and I do not exercises.
Hi Ricardo, are you able to exercise? If so, you really should do a few workouts each week, or at least walk / cycle. Exercise does not take long. We have serveral ideas for exercising at home here. Some workouts only take 15-20 minutes, so you should be able to find a little time in you day for that.
In 2 weeks I’ll travel down to Florence with school for a whole week.I must lost 15 kg until June 15th.
As we know,Italy has the most amazing chocolates and ice-creams!In those 6 days we’ll eat late at night around 8pm.What should I eat those days?
Tricky. Ideally your school will be booking hotels that provide healthy food. Really the best things to ear are going to be fresh fruits and vegetables, a general healthy diet. Unless your school trip is a study of chocolate and ice cream factories I should think that you can avoid all that easy enough.
Hi MotleyHealth, First of all id like to say I think your website is amazing and I also think its great how you can help curious people out by answering their questions and giving excellent advice on exercise/diet plans.
I am 25 years old, 5’10, and I weight 187 pounds. My goal is to at least fall within 175-178.
I used to lift a lot of weights during high school and a little bit after that and lately I just started going back to the gym about a month ago. To lose weight,I prefer running more than lifting so for the past month I run/power walk/jog/ on the tredmill.
Now I’ve read in some other sites and from you that it is important to eat less calories than what you consume. I have also read that a person should at least consume between 1500-1900 calories a day. So I’m confused because lately I’m burning 500 calories a day.
Does lifting weights help lose weight? if so? should I lift heavy or light weights?
please help me out.
Hi Ron, in short, yes you can lose weight with weight training, although really you need to do cardio too, and be very careful with diet.
There are 2 schools of thought on weight training. The first is that you should bulk up first and then cut, which means for the first 6-12 months you eat a lot and build a lot of muscle but also do not lose much fat, in fact you may actually gain more fat. If your goal is not to get huge, but to get fit and lean, then the 2nd option should be followed.
The other approach is to work just as hard but to eat less so that you burn off more fat. Your muscle gains will not be so great, but if your goal is to lose fat then a more restrictive diet while weight training is an option.
Saying that, intensive exercise is also very important. So those power walks and jogs will help there. I will try to explain as briefly as possible;
To build muscle you need protein for muscle development and carbohydrate for muscle fuel (muscles store glycogen and use it as fuel). To ensure you are lifting as much as physically possible you have to keep both protein and carbohydrate levels up (as well as healthy fats).
To lose fat you have to run a calorie deficit, meaning you eat less than you need. This is because when you reduce sugar (carb) intake (which forms the largest part of a healthy diet) your body releases the glucogon hormone that allows stored glycerol to be released from fat tissue and converted to glucose for fuel.
This is also a reason why low GI food is better. When you eat sugar (carbs) the body releases insulin into the blood, which aids the storage of glucose in fat tissue. High GI (white bread, pasta, sugar etc) leads to an insulin spike, increasing the uptake of sugar into the fat storage. Lower GI leads to a steadier release of energy and helps control insulin levels and increase glucogon action.
Unlike sugar, which if limited takes reserves from fat, protein deficiency will lead to a breakdown of muscle tissue.
So, so lose fat while weight training you need to carefully balance protein, carbohydrate (ideally low-medium GI) and your workouts.
But, intensive cardio is very effective at using up glycogen reserves, which is why many bodybuilders start their day with cardio, then do their weight training later in the day after refilling on carbs / proteins.
Looking to how those celebrities do it is useful. Take the film 300. A lot of actors and stuntmen stripped fat and built muscle in around 4-6 months by doing intensive cardio workouts and weight training, with a lot of functional training (bodyweight training and plyometrics) thrown in. And diet was carefully controlled to provide protein in shakes/supplements and limit food intake. I am pretty sure I remember seeing an video clip with Gerard Butler where he mentions that the only time he can eat bread is for breakfast, and that is just one slice.
What I am doing at the moment is kettlebell exercises. I think that this form of training provides a good balance of resistance exercise and intensive cardio. Combined with some weight training days and some lighter cardio, this should mimic the type of training that can help to cut fat and build some lean muscle.
I hope this helps!
Hey!I weight 60 kg and I want to lose 15-20 pounds until June.I love chocolate and I can’t stop eating it.I do some workout but I haven’t time to go at the gym. What should I eat??Can I lose 15 pouns until June?
Hi Lollipod, I think you need this: 31 Day Fat Loss Cure
Hey MotleyHealth! I read an article about juice and fruit diet. What do you say about it?
Well, I have not heard of it specifically, but a diet of just fruit and fruit juice is going to lead to malnutrition and muscle wastage, so I would not recommend it. A healthy diet must have fat and protein as well as carbohydrate. Fruits only provide carbohydrates.
My age is 45 years, my weight is 107 kg height 180cm. I would like to reduce my weight up to 25kg mainly around the belly cuz it is bulgy. Kindly suggest suitable exercise to reduce within short time. My resent Lipid test shows Triglycerides 334. I would like to reduce the same by exercise to bring it to the recommended limit of 160. Further my son 14 year old and he would like to increase his height kindly advice.
Hi Abdul, this plan will work: 31 Day Fat Loss Cure. It includes diet advice and exercises.
For your son, a healthy diet and regular exercise is also required. Most important is healthy diet at his age. To grow tall you can only eat an optimum diet to ensure that all the nutrients your body needs are provided. This means vitamins and minerals, carbohydrates, fats and proteins. Plenty of fresh fruits and vegetables, pulses and nuts, fish, chicken and lean meat as well as dairy calcium sources, such as milk, yogurt, cheese and butter.
Hello. I want to start off by sayiing that I absolutely love your site.
I am a 22 year old mother of a 10 moth old. During my pregnancy I gained 65 pounds and I have already lost 45 pounds of that weight but after losing that weight I seem to have hit a wall. The majority of the weight I lost has seem to come off everywhere but my mid section which is so frustrating. I only have these last 20 pounds to lose but I don’t want to keep up with my same routine and still have this unwanted belly. I really need advice about what I can do differently to lose 20 pounds of belly fat before my son turns 1 on May 2nd
Hi Christy, what are you doing at the moment in terms of exercise and diet?
Hi, I’m 13 years old and I weigh 145lbs and I want to lose like, 10-20lbs but I don’t really know how. I live on a farm though, so i don’t really have access to a pool or anything like that. I was wondering if it’s possible for me to lose weight in like, 3 weeks…
Hi Madi. How tall are you? Really at your age you should focus on eating a healthy diet and getting plenty of exercise. Cross country running is an excellent way to get fit and living on a farm should give you plenty of options there. Remember that your calorie needs are going to start increasing over the next 4 years and it is vital that you do eat a healthy diet, which means lots of good nutrition. A poor diet now can lead to health problems in the future, and generally weight loss diets do become poor when they are not carefully managed.
I’m 14. I really want to lose weight. Mostly on my stomach. I weigh 155. I’m mostly muscle but I have fat on my stomach. I dont know what to do. I tried everything. I did everything, nothing went right, so I am not eating anything. I do go to the gym, I run, play soccer and do martial arts. Well thats not even helping me. I dont know what to do anymore. an someone help me?
Hi My Name is Shalini Tiwari, Basically I Belong To Allahabad , But Currently I am Working In Agra In Hotel Orient Taj. My Age Is 27 years And My Stomach Is Coming Out And Looking Very Bad, My Food Diet Is Not Proper , Please Advice Food For Me, Or Make A Diet Plan Eg. Start Morning To Night What Kind Of Foods I Have To eat And Tming Also.
Please Reply Me On Urgent Basis Thank You
Yours Faithfully
Shalini Tiwari
Hi Victoria, sounds like you may need to simply follow a healthy diet. Remember, at 14 your daily calorie needs are almost as high as they will ever be in your life. A 14-16 year old female requires around 2350 Calories a day, if they are very active. As you do martial arts, play soccer, run and go to the gym, you must be burning a lot of energy.
You current approach of stopping eating is very dangerous though. You really need a healthy and balanced diet at your age. Your body is developing, and without a healthy diet you will not meet your potential growth, and worse than that, you will suffer malformation of bone (your bones will become weaker).
Also, you say that you are muscular, but if you eat too little protein (a classic problem of a very low calorie diet) then your muscles will waste away. Your muscles are your greatest asset at the moment for ensuring that you get a fit and lean body. Muscles burn energy, fat stores energy. Muscles make you slim!
So, please start eating again. Follow a healthy diet plan – read this article fully to learn what is healthy – Basics Of A Healthy Diet – then also read this for some tips on what not to eat – How to Lose Belly Fat and Get a Flat Stomach
I would guess that you are simply eating the wrong foods, and too much food. Sugar, junk food, low fat food and processed food all leaves you hungry and lacking energy – so you eat more. Healthy and natural food fills you up and gives you energy, so you actually need to eat less (although still meet the 2350 Calories a day).
This is the best diet plan: The Diet Solution Program
Hello! I am a 13 year old girl. I am 4’11 and weigh 88lbs. My goal weight is about 80lbs. I hate to say I but I do eat junk food, but I exercise on a regular basis. Everwhere on my body is toned except.for my stomach. I try all of the workouts possible but it doesn’t help. Whay do I do?
Hi Courtney, according to the height and weight you gave your BMI is only 17.8. This means your weight is within the Underweight range. You should not lose any weight, in fact, you need to gain some weight.
You need to start eating a healthy diet with more calories every day, and stop the junk food. As you are exercising already, you do not need to change that. Just ensure you get healthy food inside you every day. In time you will develop a fit body if you continue to exercise and eat well.
I am 40 and have had ME/CFS for the last 3 years. As a result i am at least 6 stone over-weight! I am usually too tired to exersize and triedness also means I have cravings for junk food that I never used to have. Although I used to love to cook I can’t be bothered now. Any suggestions?
Hi Natasha, what sort of support are you receiving? Ideally you should follow a healthy diet again and start exercising. Maybe start with a morning walk to get outdoors. The fresh air may help you to feel better.
Graded exercise therapy seems to improve CFS. So starting small with a walking plan, then increasing to do more as the weeks go by, should help. In time joining a fitness class can help too. Support groups such as weight watchers can provide motivation and moral support for weight loss.
Have you looked at the Action for M.E. website? There is an article on their also talking about the PACE approach for exercise – “Our members have consistently reported that pacing is the most helpful approach in working toward a recovery.” Ref. http://www.afme.org.uk/news.asp?newsid=48
Hi,
I am still struggling a little.i lost a couple of pounds and it feels like its coming all back. I been following the diet plan. I been drinking water eating what the diet plans tell me to eat. I now weigh 150. I stopped eatting again. I know thats bad but what ever I wear I look fat in. If you can give me some more pointers that would be great. thatn you :/ .
Hi Victoria, which diet plan are you following? You really should not stop eating, all the plans require you to eat a healthy and balanced diet.
my name is senita and I am 240 pounds and I would love to lose about 70 pounds and eat right. Could tell the best way in losing this weight and what not too eat.
Hi Senita. If you wish to exercise and diet to lose weight, then the 31 Day Fat Loss Cure is good. If you prefer to just eat a healthy diet, then the Diet Solution is good. Both require you to follow the plan exactly.
Hey,
I am following the “Basics Of A Healthy Diet”.I know but I’m not sure what else to do.
Are you exercising?
Hi my name is Julie and I would really like to get in shape. I feel like after i started college I gained alot of weight because i like to snack when i study. I’m currently 5′ 9” at 163 pounds and would like to get rid of my cravings for sugar. I seem to be accumulating fat mostly on my stomach and face and thats not pretty to look at:( I try to hit the gym 3 times a week but that is not alway the case because of my hectic school, work, HW schedule. I eat fast, i know that is a huge problem of mine, therefore i don’t feel full yet so i intake more in the end feel like i over ate. If you can please give me some advice on how to stop eating sugar, because i cant do it on my own. Its like the more i tell myself i cant have it the more i want it. How can i stop obsessing over food, like im going to be starving and look at it as energy for the day?
Hi Julie. The only way to stop the sugar cravings is to simple wean yourself off sugar. One way is to follow the induction phase of Dukan or Atkins diets.
Regarding eating fast – put the food on your plate that is your meal, and eat that and do not help yourself to more. Be strict with yourself. As for snacking while studying, make sure you have plenty of water at hand and keep all food away from your study area. Self discipline is vital if you want to lose weight. As is exercise. So do some exercise.
Yes I am.
How long have you been following a healthy diet and exercising? This should be enough. If you wish to speed up weight loss then you can increase your workout intensity, duration and frequency.
Hello.
I have been eating very healthy and exercising regularly, but I can’t seem to lose that last bit of fat on my lower abs to get the look I am going for. I am 5’11″ and about 165lbs, with a solid build. A typical training day looks like this:
Small pre-workout shake (1/2 scoop whey), followed by weight training with HIIT or cardio at the end (total workout = 1 hr). I’ll have a post workout whey protein shake as well.
Breakfast: 1/2 cup of oats with 2tbs whole flax seeds and one banana and 1tbs peanut butter
Meal 2: salad with grilled chicken, or plate of green vegetables with lean turkey breast
Meal 3: No-fat greek yogurt or 2-3 eggs, piece of fruit
Meal 4: Same as meal two, sometimes fish
Meal 5: No-fat cottage cheese or a casein protein shake, 1 tbs peanut or almond butter (before bed snack)
On training days I try to take in slightly more carbs in the form of an extra piece of fruit, half a yam, and/or whole grains (quinoa, etc) closer to my workout time. On non-training days I take in slightly less carbs. I lift 4 days a week and do just cardio and abs a 5th day, (two days off a week). I know it boils down to calories in vs. calories out, but do you have any suggestions based on my diet/training routine? I am trying to get lean and burn fat but have hit a plateau. Thanks!
Hi Evan, one option could be to split your weight training and cardio. Some people do well by doing cardio in the morning and then weights later in the day. Other than that it would just be tweaking the diet. Do you use a whey isolate? Those are lower sugar.
Hello I have a question, I am 35 and 118 pounds. I have recently in the last 6 months been gaining exessive stomach fat but my weight has not gone up. I eat very rare because I had a gastric bypass 6 years ago. My day consist of coffee, salads, yogurts, olives as snacks or nuts. I drink soy milk, eat lots of meat I dont really do sweets but I am addicted to Corn Nuts Ranch and Slim Jims. But as per the dietician its lean meat n shouldnt be the reason for the stomach gain she said its probably more age etc what can i do if thats the case?
Hi Madeline. Firstly, 118 pounds is not at all heavy, you would need to be less than 4ft10 to really be overweight. If you are accumulating a little extra fat than the obvious change would be to stop the snacks – there are 220 Calories in a 22g package of the Ranch Crunchy Corn Nuts.
Do you exercise? If not, stop eating snacks and exercise 3-4 times a week for at least 30 minutes. Improving your fitness should be your main priority right now.
hello. i have a question, i’m 18, weighs 106 pounds, stands 5 feet tall. i have belly, arm and thigh fat. if i choose not to eat white rice and bread but instead banana and eggs and some other stuffs..would it give me what i want? i want flattened belly and slimmer arms and thighs. i do sit ups and jumps in my house. would i get better results by the end of a week?
You should get better results within a week but not great results. Ideally you should do more variety of exercise.
Hi my name is khadija. I want 2 lose my weight tell me what can I do my weight is 45
Hi Khadija, diet and exercise are the key. If you are a complete beginner then one of these books is certainly a good place to start. The 31 Day Fat Loss Cure could be the best option for you.
Hi, I weigh 138 pounds and am trying to get back to 130 because that’s where I am most comfortable. However, being in college it has been very difficult because I’ve gone through some very stressful and emotional times where I got stuck into this never ending cycle of dieting and then binging. I’ve tried so many different eating styles, such as intermittent fasting, low carb, keto, calorie zig zagging and so much more and nothing is working! I’ve been eating 1400 calories per day and sometimes less than that while working everyday and doing weights 3 times per week. I haven’t been eating and sweets except for sugar free pudding and jell-o and have been eating 50 carbs each day coming from fruit and vegetables. Will this work? And if not what am I doing wrong and what do I need to do to lose the last 10 pounds?!
Hi Janet, you could try increasing the intensity of your workouts. Also just eat a normal and balanced diet. I would probably stop the sugar free pudding and jell-o too as this is not going to help. The key is to stop the fasting / binging cycle and just eat consistently well. With enough exercise then this will burn off the last of the weight.
What’s in the Diet Solution?
It’s a diet / meal plan in eBook format. There are in fact 8 eBooks in all. It is written by Isabel De Los Rios, certified nutritionist and exercise specialist, and provides a great system to help you lose weight. Highly recommended. You can read our full review here: http://www.motleyhealth.com/lose-weight/the-diet-solution-program-an-in-depth-review
hi I’m Amna, I actually want to lose weight but the problem with me is that I dont know what to eat? I eat in less amount but eat 4 times different things. I have quite sugar as well and I’m doing exercise too. I want my hip and thighs to me small I have gained a lot fat there. My age is 22 and my weight is about 72. please help me out I’m in a very despaired need and I have started this only some days ago I don’t want to fail. kindly help me. Thanks and I will be waiting for your reply.
Amna, a great start is the Low GI Diet eBook, alternatively try the Diet Solution Program. If you wish to just read some advice on good nutrition then look at our Diet and Nutrition section.
Am Ng. Am a mother of 1. I have put on so much weight ever since I had my son. I don’t really know how to calculate my calorie requirement and I don’t indulge in so much exercise. plz teach and help me calculate my calorie requirement and prescribe an indoor excercise for me. I have fats deposited on my stomach region, waist and thighs especially. pls reply to me soon. thanks
Hi, we have a daily calorie table here (it provides a rough guide to the number of calories you need each day): http://www.motleyhealth.com/lose-weight/how-many-calories-do-you-need-each-day
For exercising at home take a look at this article (it links to various home based workouts): http://www.motleyhealth.com/fitness/home-workouts-get-fit-and-lose-weight-at-home
Please keep me posted on any helpfull tips on my weight loss program. I will appreciate it. I am 27yrs old, am about 1.65m and I weigh 82kg, do u think my weight is too much?
Hi Ngozi, Your body mass index is 30.1 which means that you are quite overweight. What weight loss program are you currently doing? How long have you been doing it for?
Am not really engaged on a diet program.but recently I started cutting down on the quantity of food I eat,and the number of times I eat.I do work around in the evening for like 20-30mins for about 4-5 times in a wk.pls am so despirate about this.I need to lose these fats in me.
Well, you are taking the right approach, i.e. more exercise and managing your own diet. Keep the diet healthy (well balanced, avoid junk) and work on getting fitter.
Yeah, but surely there is still a best weight loss plan? Surely some exercises and diets combined work better than others?
Well, not really. Of course, a weight loss plan that sets out more exercise and a stricter diet will be more effective, but only if you stick to it! A study a few years ago examined the effectiveness of different diets and concluded that although some diets (such as low carb) do help speed up short term weight loss, over the long term (1 year) there is no significant difference between each diet. More recent research showed that the type of exercise you do does not really change the amount of weight you lose – sprinting, walking, dancing, weight training – all work out about the same if ENERGY used is equal.
In short it really is a case that if ENERGY IN (calories in food) – ENERGY OUT (calories burned in exercise + RMBR) is less than zero then you lose weight. i.e. eat less calories than you burn, and your body will break down fat stores.
i am 149 pounds and im trying to get down to 115 i dont consume more than 1200 calories aday i exercise for about 2 hours aday in the morning and before i go to bed i only drink water and i cut out all sweets and eat lean cuizine for dinner but my weight just seems to keep going up and down 1 day it will be 149 and the next it will be 150 what should i do.
Hi Trish, what exercise are you doing and how long have you been doing this?
i do diffrent exercises such as cardio like high knees, jumping jacks, jumprope,kickboxing, then i use 5 pound weights to do arm exercises such as chest, rows, hammer curls,biceps, then i do butt and leg exercises like squats and deadlifts, and core exercises. Many of these exercises are from workout videos that are 20 and 40 min. long and they are mostly circuit training. I sweat really bad when im doing them my body gets heated up my heart pounding, oh and i also zumba and i do these 6 to 7 days a week so i thought i would at least be losing 2 pounds a week but it just keeps going back and forth and it is really discouraging.
Hi Trish, have you changed your diet at all? Changing the way you eat by introducing a more balanced diet and reducing calories is vital for losing weight. Exercise helps a lot but overeating is the cause of all weight gain. Remember, an intensive hour of exercise may burn 500 Calories but you can eat 500 Calories of food a 5-10 minutes. Do not be discouraged though, you will be getting fitter and this means that you are burning fat and getting healthier too.
I think a person should take 4 to 5 meals a Day, instead of regular 3 meals.
Why?
The magic pill, you loose 10 pounds in one week if you tried everything and havent lost anyweight let me tell you i lost 80 pounds in 3 in a half months went from a size 22 to a size 11 feel great look great. People sometimes even our own family dnt know how much they hurt us by telling us we are fat and lazy that we dont even want to walk but i understand you because i been there i went to a restaurant once with my husband and people laughed at me because they had to bring me a special chair because i didnt fit in the chair email me for more info ********@gmail.Com
I know exercise and eating healthy is important in lose weight but, I can’t seem to get the meal planinng calorie thing down I have a app and it helps a little but the problem is I don’t eat when I’m stress and I’m stressed often.and then I go off whatever diet plan I was suppose to be on.what can I do?should I just carry fruit and vegetables around with me?I know I should eat several times a day but very light in portion but its diffcult to squeeze in (college student in nursing) please help with some type of meal plan? I’m 5ft 204 lbs
Hi Victoria, so long as you are getting 3 meals a day then you will be OK. Ideally have oats for breakfast for slow energy release, a soup or stew based meal for lunch to keep you full then something light for dinner, such as a small salad for dinner. It is better to learn to stick to a healthy diet than carry food around with you – this often leads to eating too much. Take a look at our articles in the diet and nutrition section – you probably have some very good advice close at hand in college too. If you want a really solid meal plan then The Diet Solution Program is good.
I am 25 yrs old, 5’6″ and 74 kgs, I have put on a lot of weight, in last one year, almost more than 10 Kgs, Mostly because of my job, as there is a lot of sitting for long hours, I have gained weight around belly and thighs, and Now I am finding it very hard to reduce, the work is pretty demanding and leaves me with few hours to myself.
Could you please suggest some excercise plan which could suit my lifestyle and specially that can help me quickly reduce weight around my thighs and belly area, and also afterwards help me maintain the reduced weight.
I need a exercise plan which will help me reduce at least 5 – 7 kgs in a month, and exercise plan that could be done at home.
I have been reading different articles on this website, very helpful ones, but I do not now which workout plan will fit me the best …. Request you to please help.
Hi Ritz. Firstly, it is not going to be easy to lose 5-7 kg in a month, especially as you are only 74 kg now. However, for a good solid plan I do recommend the 31 Day Fat Loss that is about. It is an ebook. Alternatively, just get more active, do 45 minutes of exercise a day (any exercise, so long as you can sustain 45 minutes) and eat healthy (see our diet and nutrition section for more on that).
hi motley health, I am Ashwin 24 age and 5.11 height plz suggest what is the best way of losing belly fat and hip fat to get flat stomach majorly and overall body weight, from last 10 days as I am eating 9 rotis a day and doing yoga for 30 mins and walking 3 km for 30 mins is that useful for reducing weight.
I am 80 kg weight, can I get weight reduce up to 10 kg in 40 days is it possible?
A more varied diet that consists of less bread will help. Increase your cardio, ideally 30 minutes of running instead of walking. This will get better results. 10 kg in 40 days is not really possible, this will involve losing around 2 kg a week which is going to be a huge challenge. At 80 kg and 5 foot 11 you are not really overweight. Focus on getting fitter and eating healthier.
hi. Im 15 and weigh 140 pounds and im 5’4 im not fat but im kinda thick in the tummy region. I just wanna tone that up for the beach. What do i need to do exactly?
Hi Breanna, regular exercise and a healthy diet will do it. If you exercise every day and make sure your diet is really healthy then you will tone up.
Hi, I’m 16 years old, I’m trying to lose some weight but I was thinking if it is possible for me to follow an intensive diet, because I usually do push ups but I don’t get the result I want.
Thanks
Hi Jason, you do need to do more than push ups to lose fat. Your aim should be to get fit and build some muscle, which requires healthy eating and regular exercise.