The MotleyHealth Guides To Losing Weight

Published on April 10th, 2011 and edited on January 27th, 2012.

107 Responses to The MotleyHealth Guides To Losing Weight

1. ridhika gupta on May 30, 2010 at 11:15 am

   My name is ridhika . I am 18years old and my weight is 67kgs and I want to reduce it to 40kgs in a month or so. plz tell me how should I reduce it.
2. MotleyHealth on May 30, 2010 at 11:43 am

   Hi Ridhika. Losing that much weight in one month is not possible, and it will be extremely unhealthy. 40kg would leave you being extremely underweight if you are over 148cm tall. But losing 27kg in one month would require you to lose over 6kg a week, which is not possible. Why do you feel the need to lose so much weight?
3. jhon01 on July 12, 2010 at 1:52 pm

   I’m trying to lose weight and I’ve decided to work out for 45 minutes in the morning and 30 mins in the evening. Also, I’ll be on a 1400 calorie a day diet and I’m a vegetarian. What do you think…will it be effective and how soon should I see results. By the way the work out will be aerobics with resistance the equivalent of 5 miles a day total.
4. MotleyHealth on July 12, 2010 at 11:46 pm

   So long as you are doing both resistance exercise and cardio each day this should work OK. Weight training in the morning then cardio in the evening is most effective as you have maximum energy for the weight training.
5. josselyn b on August 3, 2010 at 8:43 am

   hi my name is Josselyn am 15 year old I weigh 215 pounds. I want to lose 50 pounds but I really don’t know how. I have tried eating less and running for 1 hour everyday but I don’t see any change. Can u help me?
6. MotleyHealth on August 3, 2010 at 9:26 am

   Hi Josselyn. Firstly, you are on the right track – you need to exercise and change your diet. Any form of exercise will take time to give results. You have to build up your fitness and muscle strength before you can start to work really hard. Running for 1 hour a day is a fantastic start though, but bear in mind that for the first month or so you will be getting fitter, but not burning significantly more calories.

   The key to weight loss is really eating a healthy diet. You need to focus on reducing sugar, reducing high GI carbohydrates, and also reducing portion size. Replace all drinks (apart from strong black coffee) with water. Stop drinking fruit juice, give your vitamins from green salad leaves and fresh fruits and vegetables. Increase fiber and decrease junk food. You should actually stop eating all junk food and processed food too. Eat a natural, fresh diet. Lean meats, fish, salads, low GI vegetables. Take a look at the GI foods list to learn what you can eat on a low GI diet.
7. Raphael on August 10, 2010 at 11:35 am

   Hi i’m Raphael. I’m 170cm tall and Used to Weigh 70 kg but i’ve started playing bball again And recently joined a Fitness Club. I lost 7kg in 2 months but i can’t get a flat stomach. I dunno Why? My strength And stamina increased and my muscles Look a Bit leaner but i belly won’t get smaller. Pls help?!
8. MotleyHealth on August 10, 2010 at 12:00 pm

   Eat a healthier diet with less sugar, refined carbs, soda, bread etc. etc. If you are getting fitter and building muscle then you are heading in the right direction.
9. Bea Parry on January 12, 2011 at 11:56 pm

   Hello, I am 18 years old and weigh 61.6kg (9st 9lbs).
   I have a body fat %age of around 28% which I know is the high-end of average. I was just wondering how low I’d have to get this %age down to roughly to have my abs showing through (torso body fat %age is around 26%).
   As for diet, I eat when I am hungry and proportionate to how hungry I am, but am cutting down on junk food a lot. Tend to eat mainly meat, rice and porridge(for breakfast), basically I feel in control of my diet right now, or that when I have more time to sit and plan I will.
   Exercise-wise I try to run 5K when I feel capable (when I’m not aching or if I have the energy – if I don’t have the energy I do as much of the 5K as possible). I also do light weight-training and body-resistant training (sit-ups, push-ups etc). Carrying on like this do you think I will acheive my goal of being toned? Also I am currently quite heavy just in regards to how much my muscle weighs – am I likely to lose weight? As I would like to be thin(ish) and toned, not toned but in a big-looking kind of way.
   Thanks,
   Bea.
10. MotleyHealth on January 13, 2011 at 1:27 am

    Hi Bea. I think as far as exercise is concerned you are doing the right things. A combination of running, bodyweight workouts and weight training will help you to get fitter, burn fat and increase metabolism.

    However, your diet does not sound very good. Eating proportionate to how hungry you are could result in you over-eating. You need more or less the same amount of food each day, so if you are eating more some days because you feel hungrier, you are probably consuming too many calories on those days.

    Some tips for curbing hunger, which leads to less calories:

    Eat eggs for breakfast, as the protein helps build muscle and also reduces hunger
    Eat soup for lunch, as the healthy carbohydrates will be quickly absorbed, but the soup makes you feel full for longer.
    Always use smaller plates to reduce your desire to eat more.
    Cut down on rice and eat a greater variety of vegetables with your meals.
    Meat is not unhealthy, and red meat is very useful if you are exercising a lot (protein, creatine, energy).

    On average you need body fat % you need to see your abs, it varies from person to person, but generally around 9-15% body fat will show the six pack. Depends on where you most likely store fat and how strong your abdominal muscles are.
11. Marjorie on January 17, 2011 at 11:36 pm

    Hi. I’m 19 years old and weight about 220 and I’m 5’5”. A lot of people say I don’t even look like I weight that much. I do have some belly fat which I really wanna get rid of. I have just recently started the special K challenge to help me start off my diet. I don’t plan on living off that challenge forever but it’s just to help me start off. I also workout for about 30-45 mins everyday. I’m not sure exactly what exercise I do. I have the Nike Traning Club app on my iPhone and I just follow what it says on there. I do a different type everyday. My meals everyday usually consist of a small bowl of special k cereal and some fruits for breakfast. For lunch I usually have a special k protein shake and bar or the cereal again. And for dinner I usually have a meal consisting of a small portion of rice, sometimes I don’t have rice though, with some meat, usually White meat (chicken breast) and some vegetables or salad. For snack I usually have some fruits or a special k snack bar. I try to drink as much water as I can. Usually only for dinner I’ll have a glass of the 100% natural juice. I always try to stay under 1,000 calories in the food and exercise to burn it off but most of the time I don’t even know how many calories I’m burning. Am I doing okay with the meals and exercising because I’m trying to lose at least 60-75 lbs this year and wanna lose at least 30-45 by July.
12. MotleyHealth on January 18, 2011 at 1:48 am

    Hi Marjorie, for now just stick to the plan. Push yourself harder on the exercise each week, maybe replace the rice for something low GI that will release its energy / sugar slowly. How long have you been on the plan already?
13. Marjorie on January 18, 2011 at 8:29 pm

    I just recently started it. Have been on for about 1 week. I wanna lose about 3lbs everyweek but a lot of people say that more then 2 isn’t healthy. And def I’ll be replacing the rice. (btw, sorry about the double comment, didnt know the first went through)
14. MotleyHealth on January 18, 2011 at 8:46 pm

    Hi Marjorie, more than 2 can be healthy. Recently on the Biggest Loser contestants lost 14 pounds in 2 weeks, that is 7 pounds a week.

    If you are eating a balanced but restrictive diet and doing lots of exercise then you can lose more than 2 pounds a week if your BMI is over 40.
15. Marjorie on January 18, 2011 at 9:01 pm

    I currently weight 225lbs. I calculate my daily calories with an app I have but it always says that I’m below what I should be and will probably go into starvation mode. But I do try to eat at least 1,000 calories a day and of course exercise. I’m pretty sure I’m eating a balanced diet.
16. MotleyHealth on January 19, 2011 at 1:00 am

    That is good then Marjorie. Bear in mind that according to research (which was broadcast on the BBC, so it must be true!) most people under-record their daily calories by about 50%. We are generally hopeless at working out how much we eat. So make sure every little thing you eat is added to your application. The only thing that has no calories is water.

    If you are eating 1000 calories a day then you should be able to easily lose 2 pounds a week. Try to have a little protein with each meal to prevent muscle wastage.
17. ELI on April 7, 2011 at 9:29 am

    Hi there my name is ELI I’m 20 years old male, 5’9 and weigh 240pounds. I need to loose at least 40 pounds till July is that possible at all? I’m not sure what exercises to do so that i can reach my goal in time. Can you please refer some exercises to me? I would be very very grateful.

    thank you for your time,
    ELI
18. MotleyHealth on April 7, 2011 at 9:51 am

    Hi Eli. To lose that amount of weight you need to do more than just exercise, you need to radically change your diet too. Your ideal weight is closer to 170 pounds really, but the first goal of losing 40 pounds is a good one.

    There are 12 weeks until the beginning of July. An average active 20 year old guy needs 2700 Calories a day. To lose 2 pounds per week you will need to eat 1700 Calories a day AND exercise every day. This will result in 24 pound weight loss by July.

    So that should be your starting point. Aim to work on fitness and really be very very strict with your diet. If you ONLY eat low GI food, restrict calories, take in some lean proteins, and do the exercise, then you will definitely lose weight, and if you really apply yourself you can come close to your goal.

    If you want to follow a good diet plan then read our Diet Solution review. If you want to follow a tried and tested fitness and weight loss plan, then pick one of these weight loss plans.

    Our fitness and nutrition sections have many options too. We have a lot of cardio and weight training workouts that you can follow, plus instructions on exercises and diet advice. Use the menu or search box.
19. ELI on April 7, 2011 at 11:12 am

    WOW thank-you so much for such a quick response. i will definitely start on the plan right away. Again thank-you you are the first one to actually give me very much needed advice on what i have to do without charging me. I really appreciate the work you guys put in.
20. Emma on April 7, 2011 at 11:38 am

    Hi I’m 14 years old and I out on a lot of weight during the summer holidays. I really want to lose it NOWW. I workout mostly every day, but I definitely have not been keeping a healthy diet. I’m going to start following your diet but the problem is school. I get too tempted in school, should I start bringing a packed lunch, if so what do I bring? Also if I thoroughly like LEGIT follow this diet and workout routine for 2-3 weeks, will I see a change? How much? I really want a FLAT stomach. Oh and do you have any good tips for reducing fat (not gaining muscle) on arms and legs?
    A few more Q’s:
    Does cardio help burn fat the best?
    Will this LEEEGGIT WORK??? :/
    And I don’t want to put all this weight back during the summer, what do you think I should eat, and how much should I workout to maintain a slim/fit body?
21. MotleyHealth on April 7, 2011 at 11:43 am

    Hi Emma, this will work, however please be aware that as a 14 year old your needs are actually quite high in terms of nutritional requirements and calories. Packed lunches are good. Mixed salads with chicken are a good option.

    It is not possible to spot reduce fat on the arms or legs, however, by exercising you will tone them and make them look less fat. But once you lose excess body fat you will lose the fat on your arms and legs.

    Cardio does burn fat well yes. The more you do, the more you burn fat. You will put the weight back on if your go back to your previous diet and lifestyle. Maintain a healthy diet and continue to exercise and you can manage your weight.
22. Emma on April 7, 2011 at 2:00 pm

    Ok, thanks so much. i hope this works! :)
23. frank on April 7, 2011 at 7:54 pm

    I am 40 year old and I am 5’7″ and weigh 154 lbs.

    Lately my stomach is bulging (about 1 year ago started).

    Breakfast: bagel with light cream cheese
    Lunch: chapati (basically it is a wheat flour toritlla) with Indian veg curry
    Snacks: banana/orange fruit/apple

    Dinner: 2 glasses of red wine
    Indian food consisiting of 2 chapati + either chicken/lamp grilled + some rice with indian veg curry + yogurt drink

    I go to gym 3 times a week. 20 minutes walk and weights. Can’t do crunches because of bad lower back.

    Any suggestions are greatly appreciated.
    Thanks much
24. Elizabeth Carrillo on April 7, 2011 at 9:09 pm

    Hi, I am 34 years old, 5,7 and weigh 134lbs. Even though I was able to lose most of the baby fat after my two pregnancies, I am still struggling with belly fat and specially now that I don’t have a thyroid, seems like my stomach is growing for no apparent reason (I asked my doc if it could be the med I am under but she didn’t think so) so now I will like to really try eating well and exercise but I don’t seem to have the energy to do the second one. I normally have a papaya milkshake with a spoon full of wheat germen, splenda, and fat free milk (about 12 oz) for breakfast. For lunch I will have a piece of steak, chicken, or salmon and sometime I go the “extra mile” and have some white rice along with that. For dinner, I don’t have much really, just a banana with a cup of fat-free milk or a piece of sweet bread but not that often. As far as exercise goes, I used to swim for an hour 4 times a week a year ago, but after the thyroid surgery, I just never fund the energy to keep on going so I don’t exercise at all. What can I do to increase my energy and where do I start with exercise so I can build up on my energy? Any advise that you can give me, I am sure it will go a long way. Thanks!
25. MotleyHealth on April 7, 2011 at 9:20 pm

    Hi Frank, you diet is a bit heavy on flour – bagels and chapatis every day. Swap the bagel for wholemeal toast. In the evening ensure the rice is not white and may drop the chapati too. If you can increase cardio workouts do so, although walking can be good. If you have a treadmill that inclines ramp it up to full tilt and walk on that.
26. MotleyHealth on April 7, 2011 at 9:25 pm

    Hi Elizabeth. I suggest starting with walking. Walk every day, ideally in the morning a little after breakfast if you can. If you work, then try to incorporate the walking into your journey to work. As you get fitter after a month or so consider increasing exercise, maybe start jogging. I suspect that your lack of energy is partly just due to a lack of fitness. You used to be very active and now feel much less fit, so assume that you have less energy than you do.

    Keep the diet as healthy as possible. Maybe instead of white rice for lunch try to eat mixed vegetables – healthier and do not lead to fat accumulation so much as white rice.

    If you plan to exercise in the evening have a little more, although a banana should be enough. Just do what you can, try a little every day to build up your strength and stamina.
27. Toria on April 10, 2011 at 3:23 pm

    I just wanted to first give you kudos for what you are doing! I am about 25 lbs over weight and the most obvious area would have to be belly so I am going to try this P90X and see what happens. Do you have any comments or suggestions on the P90X?
28. MotleyHealth on May 7, 2011 at 12:14 pm

    Regarding whey, it is a good idea to take a protein supplement, but you must add the calories in the whey shake to your daily limit.

    For running, aim to exercise for 30-45 minutes during the cardio sessions.
29. benjamin on June 22, 2011 at 11:59 am

    Hi, I am 20 years old and trying to reduce my body fat to <10%. my current diet usually consists of:
    Breakfast: A slice of Banana cake.
    Lunch: A small helping of white rice with a bit of meat as well as 2 slices of watermelon.
    DInner: Fish/Chicken, Fruits and Soup.

    My exercise regime is as follows:
    Mon – High intensive interval training (HIIT) for about 20min, crunches, leg raises to build up abs.
    Tues – Weights (deadlifts, db bench presses, db flys)
    Wed – HIIT
    Thus – Weights (Triceps, biceps, shoulder, squats)
    Fri – Weights
    Sat – Rest
    Sun – Swim/ rest

    I have been doing this for around 7 weeks and so far I have seen my belly becoming slightly less rounded? Also I seem to have become especially skinny since my ribs have become more prominent. Does this mean i should change/stop my diet?

    Thanks!
30. MotleyHealth on June 22, 2011 at 12:10 pm

    Hi Benjamin. Your diet does not look very good for losing fat – cake for breakfast, white rice, watermelon – all high GI foods, lots of readily available sugar. Maybe increase protein and reduce sugar. If you ribs are becoming more prominent it sounds like you may be losing too much weight. Are you gaining any muscle?
31. benjamin on June 22, 2011 at 1:17 pm

    thanks for the prompt reply!

    correction: I seldom take breakfast, but when i do, its usually a slice of cake(no cream nothing) or bread. Ok, will cut down on the watermelon, will reduce intake of white rice( does it help that i have already removed it from dinner? It used to be a staple part of my diet)

    Yes, I am, but mostly around my arms, legs and back. If I am losing too much weigh, how then should i fix this without increasing my body fat, especially around my tummy?
32. MotleyHealth on June 22, 2011 at 3:41 pm

    Brown rice is good, wholegrain bread – both better than while rice, white bread of cakes. You may need more protein. You you are exercising then protein will help develop muscle.
33. Natalie Sylvia on July 20, 2011 at 5:45 am

    Hi, I’m Natalie. I’m 15 years old and currently weighs 56 kg. I’m 162 cm tall. I want to slim down to 46 kg. I’m on a 1,400 calories diet. I’m stuck right now because my weight won’t go down! I exercise daily for about 1 to 2 hours. I walk, bike, hula hoops, and cardio. I just can’t seems to lose weight. I also have a healthy diets with lots of whole grains, fruits, veggies, and protein. Is it possible to lose 10 kg in 2 months. Is it healthy? Any tips or suggestion?
34. MotleyHealth on July 20, 2011 at 9:57 am

    Hi Natalie, if you drop to 46 kg you BMI will be 17.5 which puts you in the underweight category. At your age it really is not healthy to focus on losing weight through such restrictive dieting. Also, to lose 10 kg in 2 months is hard enough for people overweight, but it is certainly not recommended if you are already on borderline underweight. If you are not following a healthy and well balanced diet then there is a real risk that you will develop problems later in life as a direct result of this aggressive dieting. Some women who follow low calories diets go on to develop osteoporosis (disease causing weakened bones) in later life. Please rethink your current regime. I would strongly suggest that you increase calories to at least 2100 a day for long term health. You may want to read this article: Health and Fitness Advice for Teenagers
35. Johnson on July 29, 2011 at 12:31 pm

    Hi my name is johnson, i weigt 85 kg and i’m 5’6. I want to lose 25kg very healthily. PLZ give me a diet plan and exercise routine which i can follow.

    food available at my place everyday: EGG, BREAD, WEETABIX (WHOLE WHEAT), MILK (FULL CREAM), FRUITS (kiwi, green apple), VEGETABLES (carrot,tomato), SALAD (lettuce).

    Exercise Equipment: Manual treadmill, dumbells, chest expander and hand gripper

    I’m telling you to give me a diet plan and exercise routine to lose 25kg because i’m getting difficult to plan it as i have “ancanthosis nigricans”.
    ***plz help me…
36. MotleyHealth on July 29, 2011 at 12:47 pm

    Hi again Johnson, did you see my reply on the other article? If you want to get a really good weight loss plan that has been carefully designed for maximum results then you should seriously consider ordering one of these two: Truth About Six Pack Abs or 31 Day Fat Loss Cure or for a really good diet plan then take a look at The Diet Solution Program.

    To help you understand your diet and how it affects your weight then our own ebook is a very good place to start: The Low GI Diet Plan.

    Alternatively read all of these 3 articles:

    Basics Of A Healthy Diet – What To Eat
    The MotleyHealth Weight Loss Plan
    MCD Weight Loss Plan
37. Sarah on July 30, 2011 at 12:01 pm

    Since I quit work (was made redundant) I have gained a lot of weight. I started doing a Davina DVD but am not seeing any results. What am I doing wrong? The DVD workouts last for about 30 minutes. Surely this will be burning fat?
38. MotleyHealth on July 30, 2011 at 12:14 pm

    Hi Sarah. Workout DVD’s are certainly a good way to get in shape, but you need to do more than just a 30 minute workout. In addition to exercise, diet is of course vital. And I do not mean “dieting” as in going on a fad / crash diet, but just learning to eat sensibly to ensure that you maintain a healthy diet that allows you to lose weight.

    As you are now at home a lot (I assume) then this does mean that you need to find distractions to stop you snacking. Snacking is probably the main issue at the moment. Maybe if possibly get out for a walk every day, maybe walk to the shops or go to a park. Walk for at least 1 hour. Do this in addition to your DVD workout. Also take a look to see if there are any fitness classes in the area, sometimes there are day time classes run by women for women. It is worth having a look.

    For diet read the advice in our article on a healthy diet. This sets out the general ground rules. At the end of the day it really is a matter of consuming no more calories than your body need to maintain weight, and burning more calories than your body needs to lose weight. The type of food is important to an extent (low GI is best to avoid sugar spikes and weight gain) but really just limiting calories in general works. Please keep us updated and do not worry about asking too many questions, we are here to help!
39. crystal on August 10, 2011 at 12:03 am

    How do we calculate how much calories, protein, fiber, we need to take in. I’ve been drinking nothing but water, lots of it, jog, eating healthy and high fibered meals but I still have a poor digestive system I’m always constipated. What should I do?
40. MotleyHealth on August 10, 2011 at 9:59 am

    How long have you been eating more fiber? Maybe your body is still adjusting. Are you eating a good variety of fiber, such as fruits, vegetables, pulses, nuts etc. If you consume a lot of processed fiber, such as fiber enriched cereals, then you may want to change this. Do you exercise? Exercise can help the digestive system function more effectively.
41. deline on August 16, 2011 at 6:11 pm

    hi my name is Deline and I weigh 138 pounds im 5 feet tall and need to lose 25 pounds. I eat 1000 calories per day but I really don’t like working out :/ what can I do to start liking it and lose the weight??
42. MotleyHealth on August 16, 2011 at 6:30 pm

    Hi Deline, really there is no simple answer to that. Exercise is enjoyable though, when we exercise endorphins are released and they feel good. You need to find something you can lean to enjoy and the only way to do that is to just try out many things. Write a list of all the activities you have tried already and a list of everything you have never done. Then find out which activities are local to you and give a few a go. Start by searching for the obvious, like dance classes, martial arts, swimming clubs, athletics etc. see what is out there and go and try it – you never know, you may have a lot of fun!
43. yana on August 18, 2011 at 12:31 am

    hi,my name is Yana.im 19,medium size bone structure, 5’5 and weigh 105 pounds.
    even though people say im thin,i dont belive them…..i still think im fat…
    what do you think?
44. MotleyHealth on August 18, 2011 at 1:27 am

    Hi Yana, sounds like you are in good shape, maybe a little too slim, but that depends. Do you eat healthy and exercise?
45. Huyen on November 18, 2011 at 12:35 am

    Hi, Motleyhealth
    I ‘m Huyen, 21 years old, 1.60 cm tall and 57 kg. I really wannt to lose weight but it seems so diffuicult for me coz I eat too much. All the time I think about eating. What should I eat, what did I eat before. But I eat everything I want anyway. It makes me really upset and tired. So I think, if I do sport and eat less than usual, I can lose weight. But it doesnt work. how can I suppress my appetit although I dont have Hunger?
    My so-called diet plan is: . (i know it is really too much to lose weight)

    ** Breakfast : 2 breads or 3- 4 toasts+ a glass milk+ jam+ Butter ( I like Butter so much. I have it ab 20g per day)
    After 1 hour I walk. For 30 minutes ( with pram of my 1 year brother)
    * Snack: maybe schocolade/ ice/ apple
    ** Lunch : a 18 cm- dish noodle+ vegetable/ rice with steak…
    Snack: a small toast with cheese or yogurt
    5pm yoga for 1 hour
    ** Dinner : dont have anything, just honey ginger tea, yogurt. But some times I go out with friends and I havr Donner or fried noodle.. what should I do if they eat in front of me and wannt me to join with????
    Before going bed : 50 times exercises for thigh and belly

    I know do sport is absolutly good for health and gain muscle. But I dont want to get muscle or look like a male/ huge body. Is that right, if I eat a lot, my belly and my thigh now are big, then I do sport, that will make my body bigger and harder???? Coz build muscles. My legs are so big and so hard.

    I have another question,if yoga helps lose weight?or a part of body?

    I like jogging or walking. Before I jogged and walked at the once time. I walked for 15 minutes and jogged for 5 munites. However,after hearing that jogging or walking make thigh bigger and bulky. I dont do that anymore.but there are tips to lose thigh fat from jogging and walking???? Which should I do??? And how should I walk to get slimer thigh and calf. Does it help,of my legs are hard now. I think my legs dont look fat, just bulky
    Please help me and thanks a lot for your answers
46. Lost on November 18, 2011 at 5:00 am

    Hi! I am 18 and have been thin my whole life. I was a ballet dancer. I recently had surgery on my knee. I haven’t been able to dance for about 5 months now. And I’m not allowed to jump or run or anything with impact on my knee. I’m allowed to bike and swim. I’ve put on some weight in my midsection and my diet is bad. I know I need I change it but I was always able to eat whatever I wanted and stay super thin with a flat stomach before. So I have some bad habits. Do you have any suggestions of some exercises I could do that could help flatten my stomach? I also have a problem with love handles/muffin tops. Every time I put on weight it seems to go straight there and I have the hardest time getting rid of them.
47. Pamela on November 18, 2011 at 7:53 am

    I want to lose weight fast . I only need my stomach fat the rest is fine I’ve read all ur comments and ur saying I need to work out my whole body I don’t want to do that I just want a flat stomach that’s it… I feel sometimes my bf is not attracted to me , I weigh 170 and im 5’5 and im 21 years old, please help me , will 100 sit ups and crunches everyday work? an running, jogging and walking work and if I change my eating habits? please help me .. thanks Pamela
48. mai on November 18, 2011 at 12:22 pm

    Hi I’m inspired to read your comments!!! I’m 5.3 height and 66kg weight. I’ve very heavy tummy please advice me how can I lose my tummy fat.

    My Normal Diet:Breakfast 1 Cup of milk or 1 cup of Juice with 2 slice of Bread or milk with cornflake with fruit banana or apple after an hrs a cup of tea.
    Lunch: 1 bowl of rice with Dal and mix vegetable curry or green salad and a cup tea after an hrs.

    Dinner: 1 bowl of rice with non-veg, whether chicken, fish or pork 3 to 4 normal pieces after food I have habit of eating fruits mostly seasonal fruits. And love eating chocolate and sweets.

    I did not have permanent diet I keep on changing my diet. My tummy gives me very mature look so please help me.
49. Dixie on November 18, 2011 at 4:35 pm

    Hi,I’m 19 years old and weigh 60 kgs for 153 cm. Ideally I should be around 53 kgs. I have already lost 22 kgs during the last 11 months but now the weight is static. I go to the gym 5 times a week (45 mins of cardio and 45 mins of weight lifting / dumbbells / cables). Despite my losing all these kilos, I still have a thick back, fat arms and a huge tummy. I’m getting quite desperate now as it seems that I am not ever going to achieve my ideal weight.

    My meals: In the morning-40g All Bran Flakes, skimmed milk, 1 fruit, 1 yoghurt.Lunch: 1 slice of wholegrain bread, 1 slice of lean meat, 1 yoghurt, 1 fruit. Afternoon snack: sugarless tea, 2 provitas, 1 yoghurt, 1 fruit. Dinner: lots of veggies (3/4 of the plate) and 1 slice of lean milk.

    Please help me to get a beautiful body soon and lose weight in my arms,tummy and back
50. Sean on November 21, 2011 at 11:00 am

    Hi, my name is Sean and 3 weeks ago I am just under 6ft, 21 yo and 3 weeks ago weighed 94kg/207 lbs. I now weigh in at 90kg/ 198 lbs. I still have a gut which is taking a while to reduce. Just wanted to check that my diet is going as it should.

    Breakfast: 2 boiled eggs + 2 slices of ham with low fat content.
    Lunch: Tuna salad – half can of tuna, half can of sweetcorn, lettuce, 1 tomato, 5 slices of cucumber.

    Dinner: Generally salmon, meat roasts with vegetables i.e asparagus, corn on the cob, long beans, carrots, broccoli. But, being a student I have a pasta meal once a week with lean chicken, fat- trimmed bacon as well as thai green curry with noodles, chicken, 1 pepper and spring onion.

    During the day I snack on almond nuts and fruit: 1 banana, 1 apple, 1 satsuma, 1 small yoghurt.

    I go to the gym about 3 times a week, cardio on each visit along with weight training for upper body twice a week and intense super-sets on my abs once a week (with lighter ab work outs the other two times).

    Am I serving too much salad on my lunches (since it is on a large plate) or am I really to avoid the pasta/rice/noodle meals twice a week? If so do you have a good site with a lot of easy and quick to make healthy alternatives?
51. jhinuk on November 21, 2011 at 3:13 pm

    hey i am a 18 yr old college student and since last few months i have gained too much weight as i have quit dancing (i used to dance indian classic dance) becoz i m preparing for my upcoming exams so m not able to devote time to dance. my weight has gone up to 65kg and my height is 5.5ft. but the biggest problem is my cousin’s marriage is three weeks later and i am really tensed about me looking ugly during the ceremony. i just want to lose weight quickly.
    my daily diet consists:

    breakfast: oat flakes with milk
    fruits in between lunch and breakfast
    lunch: rice , fish ,pulses ,yoghurt with salad
    evening: some snacks
    dinner: 1 roti (this is carbohydrate made up of wheat flour in india) with vegetable curry.

    Please suggest me some modifications in this diet as i want to look good among my friends and relatives and also suggest some exercise to reduce the bulkyness in my upper arms because they look very fat as compared to my belly and other parts which are still in quiet good shape..please please reply soon…
52. megha george on November 22, 2011 at 10:33 am

    Hi, I’m megha 19 yrs. my weight is 66 kg and 152cm tall. I really want to reduce my weight, but I still love eating chocolates and kfc. I started working out n trying to burn 1000 calories per day. is dat enough to reduce 1 kg per week?
53. MotleyHealth on November 22, 2011 at 12:24 pm

    Hi Megha, well, you need to give up the chocolate and fried chicken if you want to lose weight. If you can do 1000 Calories of exercise a day then this is going to help you to lose weight quickly and should reduce your weight so long as your diet is healthy.
54. mala on November 22, 2011 at 12:44 pm

    hi I m 21 years old. my weight is 66 kg n I m of 5.2″. i want to loss my weight as earliest. and plz give me diet plan also. i want to reduce at least 15 kg in 2 months. plz help me
55. MotleyHealth on November 22, 2011 at 1:22 pm

    Hi Mala. 15 kg in two months is a very ambitious target, this is almost 2 kg a week (4 1/2 pounds) which may be possible for very overweight people, but you are only a little bit overweight, judging by your body mass index which is 26.7. If you can get down to 60kg then you will be within the healthy range, and to do this you just need to start exercising every day and follow a healthy diet. The first article listed above deals with losing weight with healthy dieting, you should also read 10 Scientific Ways To Lose Weight and Basics Of A Healthy Diet. In addition to this, start exercising every day. It does not matter at the moment what you do, so long as you work hard. So you could walk for 2 hours, do light cardio (jogging, aerobics, cycling) for 1 hour or do very intensive fitness routines, such as high energy aerobics, circuit training, some martial arts classes, for 45 minutes. You can make a lot of good changes in 2 months. If you want to follow a set plan then either one of these two plans will help: Diet Solution and 31 Day Fat Loss Cure. They are both eBooks (pdf format) that provide a diet plan and fitness plans to get you in shape.
56. megha george on November 22, 2011 at 2:33 pm

    I started working out using orbitrack optima recently…n trying to burn 1000 calories per day…how much kg can I reduced within 1 week??????
57. MotleyHealth on November 22, 2011 at 3:43 pm

    Ah, do you mean Orbitrek Optima? If you burn 1000 calories a day and consume a normal, balanced, diet (ie. do not eat more than your body needs to maintain) then in theory you will lose 2 pounds, or about 1 kg, of body fat in one week.
58. Britt on November 23, 2011 at 6:55 am

    Hello- I am 5’2” and 130 lbs. I have been trying to lose weight for quite some time now and I do not understand what I am doing wrong that I have not lost any weight. For breakfast I usually have either a bowl of cereal with 2% milk OR 1 scrambled egg w/ half slice of cheese on white bread & a small glass of orange juice or milk. My mid-morning snack is usually some water and a fiber one bar. For lunch I typically have a salad with grilled chicken and low fat dressing or a ham sandwich on white bread. Supper consists of either fish, chicken, or hamburger with a side of pasta or rice. Later in the day if i am still hungry I will have wheat crackers with cheese. I usually do not drink anything but water throughout the day, but I’m sure I am not drinking as much as i should. For exercise I have been doing about 30 minutes of walk/jog alternating (I have asthma so I cannot run for long periods of time without needing my inhaler). I give myself 1 day of rest, 1 day I do weight training, and 1 day consists of an ab workout. Please help me understand what I need to change!!
59. sonu on November 24, 2011 at 12:16 pm

    hi there,

    I’m vegetarian by choice, eat eggs but no fish, have accumulated a lot of weight around belly and thighs…belly fat is from my 2 pregnancies…I have to admit I dont really exercise too hard. Used to do treadmills and a little stretching and yoga but not very regular. Avoid breads usually. Stopped using treadmill for about 3-4 months due to some sciatica problem…so even if I walk 20 minutes my feets starts to pain.

    How should i start again to get rid of this excess fat. I’m 5’2” and about 61 kg weight…really feeling very depressed about it now.
    Any help or advice greatly appreciated
60. max on November 24, 2011 at 9:32 pm

    hi im a 16 yr old girl, i am 5’5 and weigh 150 .. i have basketball practice 3 times a week and i run for 20 minutes on my weekends. i usually eat cereal and a banana for breakfast / snack : crackers or apple/ lunch pizza or sandwich with fries/ dinner cereal … i eat a lot of junk food on my weekends
    i want to lose 20 pounds and stay in shape .. any advice and how long will it take for me to reach this goal ?
61. Catherine on November 25, 2011 at 3:19 am

    I’m 12 years old and I weigh about 157 pounds!!!!! Here is my diet:

    Breakfast:
    banana or apple

    Lunch:
    sandwich, apple/applesauce, water

    Dinner:
    Beef, Chicken, Fish, etc.

    Snacks:
    popcorn(white with no butter or salt) or pomegranate, banana, carrots, other fruits or veggies

    I have three dance classes every week and another class every other week! other than that my only other exercise is when I have P.E. every other day at school
62. Daisy on November 25, 2011 at 10:58 pm

    HI my name is daisy, well im 13 i know im young but i really wanna lose weight.
    In about 2 months im goin too go buy some new clothes..and well im sick and tired of not being able too be happy because of my weight. So i used too do volleyball but the season is over now and it did seem to help me lose some weight.I dont eat at skewl and dont drink much water. When I get home is when the trouble starts I don’t know why but I feel like I can’t control the way im eating and I eat alot when i get home.I have a treadmill,i kinda use it sometimes. Sometimes I do 15 min jog,or sometimes i walk for a minimum of 30min-40mins.I’ve lost a total of 30Lbs..when i had actually done some excercise quit soda and tried eating better.But even though i did that i went back to my old habits (except drink soda)and i got lazy,and started eating alot when i got home.I ask that you please help me out i’ve been trying to lose weight for about a year now and i feel hopeless at times.I promise to stick too the diet but i really need help please!I’m barely starting my teen years and i want to experience them too the fullest and not be sad and depressed.
63. Edna on November 26, 2011 at 4:15 pm

    Hi, am Edna and i weigh 65kg. I dont realy have a problem with my weight or any other fat on my body except my arms. My arms are not any flabby, but then they are soo fat and firm and even starting to have stretch marks. This realy bothers me since i cant year sleeveless clothes anymore.
    Please help me out on what i can do to reduce my fat arms.
64. vikas on November 26, 2011 at 6:15 pm

    dear I am vikas I am 28 years old my hight is 6 feet and my weight is 83 kg. After my marriage I got fat on my stomach and increased weight also. My diet is like one egg with three to five wheat bread and in lunch I use to take 5 indian wheat bread with cooked vegetable and in night I take same diet as lunch but the in take of water is less around 3 ltrs water per day. please suggest what will I do to reduce my tummy.
65. Tasneem on November 26, 2011 at 8:59 pm

    Hey I’m 20, and before 3 yrs I was 62kg and I’m 5.3 and after my holidays I became 71 which is really bad and den I started dieting and stuff for almost 6 months wit 2 bread in d morning a small cup of slim milk and 2 chappathi at 12 and 2 chapatti with greens at 5.30 no excercise and my weight became 64.5kg and after dat I stopped d bloody diet as I was really wanting to eat rice And after dat started eating rice and everything then on feb 2011 I wanted to reduce more weight on my thighs and hip which was never in good agape for me so I started joined a gym and was doing for 30 mins treadmill and 20 mins stepper and 10 mins of weights and I just reduced 62.5 I want to become 55 but even after working out for almost a yr I have just reduced 2.5 kg eating normally (Wat ever I feel like ) pls pls help me I need Yo reduce my hip, outer thighs and thighs! Since 2 months I’m doing outer thighs exercise for 20 mins!
66. Julie on November 28, 2011 at 9:33 pm

    Hi, Iam 14 years old and I weigh 10st 9lbs. I really want to lose as much weight as I can within 4 weeks. I jog for 10 minutes in the morning, then have porridge, I go to school and have a piece of fruit and break then at lunch I have a tuna sandwich on brown bread. I then come home from school, walk my dog for 20 minutes then jog for another 20 minutes. When I get home I do 50 push ups and 50 sit ups then about 30 minutes after I have my dinner, which is normally fish and salad or chicken, sometimes cous cous. Then an hour after my dinner I jog for another 20 minutes followed by another 50 push ups and 50 sit ups. I have been doing this routine for the last 3 weeks and there has been no difference. I’m really fed up with my weight and just want to be skinny!
67. Keri on November 28, 2011 at 9:44 pm

    Hello. I am 20 going on 21 and have recently noticed I’ve gained about 20 pounds, which I’m sure half went into my breasts. I was a 36D, but it doesn’t seem to fit well anymore and I would like to be back into a 36C at most considering I’m only about 5’3. I work as a banquet sever at the Marriott full time and don’t have time to excersise considering early mornings or super late nights and all the standing and running back and forth I can handle… My boyfriend and I work at the same place and same hours (and don’t live together) so we usually don’t get breakfast a lot and have to eat out quite a bit. Any ideas on how to loose some waist to get back to all my size 9/10 pants that I just got this past year and back into my bras?
68. santhosh on November 29, 2011 at 8:03 pm

    Hello, thanks for responding. I am 34 years old. I look lean in spite of having big tummy (more fat is located in the bottom of stomach). I just started doing exercise like using treadmill for 20 minutes in the morning. I have just joined in VLCC, a known name in India for weight losing and body shaping. They guarantee me to have my weight down by 8 kg in 2 months (20 sessions) I just completed 4 sessions. They do massaging, heating and vibration in the tummy. So far i lost around 1kg in 10 days. I follow a diet plan with 5 short meals.
    Start the day with a glass water mixed with slimmers honey(which they gave) then,
    8AM – Skimmed milk + 2 chappati / whole meal bread
    10AM – A fruit/butter milk
    1PM – soup+ cup of rice+grilled fish / chicken
    4PM – Tea with skimmed milk + 2 pc multi cearel biscuts
    8PM – soup + 2 Chappati + grilled fish / chicken + fruit.

    But still have doubt about the result since they do not guarantee centimeter loss of waist although they swear.
    Kindly guide me.
69. Jinky on November 30, 2011 at 12:12 am

    I have been doing the treadmill (5km/day for 5x/wk) for 2 mos. now, eating only fruits & vegetables, meat & 1 cup of rice a day. But when I measure my waistline, there’s no changes. What could be wrong? A week ago, I cut the carbohydrates (rice, bread, pasta….) & watched my calorie intake (maybe a little of carbs a day, but very minimal) but i still feel bloated…. do i have to wait longer? To see results? Thanks
70. emerge on November 30, 2011 at 11:42 am

    hi :)
    i am 20 yrz old . i am not super overweight but m a little chubby . I work out on a regular basis (medium to high intensity ) .I really need to lose about 4kgs in the next 10 days or so .. do you think that this 7 day diet that can help me shed these last extra kilos.
    Please revert ASAP . I want to start this diet as soon as you respond.
    thxx :))
71. Santhosh on November 30, 2011 at 3:37 pm

    please, i am eagerly awaiting for your advise….
72. Serena on November 30, 2011 at 9:00 pm

    I thought I posted a comment here but I guess it got deleted, I wanted to know if what I was doing would help me lose my belly fat in 16 days.

    Breakfast: apple

    Lunch: nothing

    Snack (usually from 12:00-2:00) either Granola bar, Fiber bar, popcorn, or Cinnamon toast crunch cereal

    Dinner: Ramen Noodle Chicken Soup or Spaghetti with sauce
    1 glass orange juice with either soup or spaghetti

    2 glasses of water

    Intense dancing (usually at night) and 50 crunches

    Anything I should change, add, or improve?

    I’m 19 years old and weight 130 and am 5’10 but want to lose my belly fat.
73. MotleyHealth on November 30, 2011 at 9:42 pm

    Hi Serena, sorry, we had to move some comments. You should really eat more food and exercise your whole body. With a BMI of 18.7 you are actually close to being underweight. How long have you been following your current plan?
74. MotleyHealth on November 30, 2011 at 9:54 pm

    Hi Huyen, you really do need to just exercise. Sport and exercise does not make women bulky and muscular like men. Cardio will burn fat and make you look and feel a lot healthier. To control appetite you need to follow a healthy diet that is low GI and well balanced plus do regular exercise.
75. MotleyHealth on November 30, 2011 at 9:57 pm

    Hi Lost, I really think that for you swimming and cycling is the solution. Plus of course following a healthy, calorie controlled diet. Crunches and other core exercises will help to tone and strengthen your abdominals, but you need to do more cardio to burn the fat off.
76. MotleyHealth on November 30, 2011 at 10:01 pm

    Hi Pamela, you need to work your whole body to lose stomach fat. You can lose fat by doing just running or walking, but you need to get really fit at these exercises. For walking, you need to be prepared to walk for around 2 hours a day. If you do not have time for that, then a daily full body workout of 30 minutes plus 30 minutes of steady cardio would be good too. Sit ups and crunches will only strengthen your muscles, they will not burn fat.
77. MotleyHealth on November 30, 2011 at 10:06 pm

    Hi Mai, judging by your diet and body mass index (25.9) I suggest that you just need to start exercising more. Your diet is not too bad, although the chocolate and sweets should be limited to special occasions only. You could try eating an oat based breakfast instead of cornflakes as this will provide a better source of energy. Really, exercise is vital though.
78. MotleyHealth on November 30, 2011 at 10:12 pm

    Hi Dixie, you are only a little overweight so you do not have too much more work to do. Losing 22 kgs is fantastic, so well done there. What you should try to do now is focus on getting fitter – set small goals, such as running faster or further and lifting heavier weights or more reps. Just keep increasing the amount of energy you are burning. For diet, it looks good. “lots of veggies” is healthy but may contain lots of calories too, so do not eat too many. You may benefit from more protein in your diet too.
79. MotleyHealth on November 30, 2011 at 10:17 pm

    Hi Sean, it all looks pretty good. Losing 9 pounds in 3 weeks is steady progress, keep up the good work. I would not say that you are eating too much salad, but if you feel that you are just reduce portion size and see how it goes. Ham every day is probably not the healthiest choice.
80. MotleyHealth on November 30, 2011 at 10:21 pm

    Hi Jhinuk, your diet is pretty good really, all healthy food. Maybe just too much at times. Sounds like the key is the lack of exercise now though. Start running or cycling, do some exercise every day to replace the dancing.
81. MotleyHealth on November 30, 2011 at 10:27 pm

    Hi Britt, it sounds like you are just eating too much. You eat around 5 times a day and are only walking or jogging for 30 minutes. You need to increase exercise or reduce food intake, or both. Exercise every day – why do you feel the need to give yourself a rest some days? Get active and eat healthy and you will lose weight and be fit eventually.
82. MotleyHealth on November 30, 2011 at 10:30 pm

    Hi Sonu, sorry to hear about the sciatica problems, this does make it harder. You need to get active though, find an exercise or activity that you can do. Maybe swimming or cycling would be better? Take a good look at your diet too, avoiding bread is a good start, but bringing down total calories will help more. Eat healthy, just reduce the amount that you eat.
83. MotleyHealth on November 30, 2011 at 10:36 pm

    Hi Max. If you are serious about losing weight you need to do the following; First stop eating junk food. You weekend binges are probably the main problem. Second, exercise every single day. Run every day that you are not doing basketball. This should see you start to get fitter and lose weight. Impossible to say how long it will take, if you work hard and get fit then maybe 10 weeks.
84. MotleyHealth on November 30, 2011 at 10:38 pm

    Hi Edna, really you need to start exercising your while body. Daily cardio to reduce body fat plus regular toning exercises. Kettlebells are good, these will tone and strengthen your whole body. Or bodyweight training with push ups, mountain climbers and bench dips.
85. MotleyHealth on November 30, 2011 at 10:42 pm

    Hi Daisy, the reason you eat too much when you get home is probably because you are so hungry. Eat breakfast and lunch, you will feel better, have more energy and not eat so much in the evening. Really you only need a small evening meal. Also, exercise daily. Be sure to focus on fitness and healthy eating. You are entering a time in your life where your body needs good nutrition and develop properly, so please eat regular meals.
86. MotleyHealth on November 30, 2011 at 10:46 pm

    Hi Catherine, your diet and fitness regime sound healthy. How tall are you? 157 pounds may be a healthy weight, it depends on your height.
87. MotleyHealth on November 30, 2011 at 10:50 pm

    Hi Vikas, you are eating too much bread. 5 breads for breakfast + 5 bread for lunch + 5 more for dinner – that is almost an entire loaf of bread every day. Too much. Try to replace the bread with vegetables, fruits and protein. Some bread is good, but not that much. Also you really should exercise daily.
88. MotleyHealth on November 30, 2011 at 10:55 pm

    Tasneem, all you need to do is eat a healthy diet (some rice is allowed, just not loads of rice every day) and exercise daily. It sounds like you made some good progress with fitness, even when you say that you ate whatever you wanted. If you are stricter with your diet and do the exercise you will get in shape.
89. MotleyHealth on November 30, 2011 at 11:03 pm

    Hi Emerge, yes, it will help. To lose weight you need to reduce calories, maintain a balanced diet (carbs, proteins, fats) and exercise daily to burn extra energy. 4 kilos in 10 days is going to be a big challenge, but if you are very overweight then it is possible.
90. MotleyHealth on November 30, 2011 at 11:08 pm

    Hi Jinky. In the last 2 months have you increased your fitness? Are you running further each day on the treadmill and getting fitter? Changing your diet is a good move, also aim to get really fit. Stick with the new diet for now and see how it goes over the next week.
91. MotleyHealth on November 30, 2011 at 11:11 pm

    Hi Julie, give it more time. You are doing plenty of exercise and eating well, so just work on getting fitter.
92. MotleyHealth on November 30, 2011 at 11:15 pm

    Hi Keri, do you snack at work? If you are doing an active job then the only reason to be overweight it due to over-eating. I used to work on my feet in a restaurant so know how tiring it is. The key really is to not snack, as little snacks soon add up into many calories. Also, you probably do have time for exercise. Unless you are working 16 hour days, you should be able to find 20 minutes to do some cardio. Running after work is a great way to unwind and may help you sleep better too (if you struggle with sleep after working a late shift).
93. MotleyHealth on November 30, 2011 at 11:20 pm

    Hi Santosh, I am not familiar with the VLCC, but if they have developed a diet and fitness plan that has a good track record then it should work. Although any plan that involves massage, heating and vibrating is never going to be as effective as one that gets you exercising for 45 to 60 minutes every day of the week. Exercise burns a lot of energy and makes your body healthier and stronger too. Get active! The diet looks OK, maybe heavy on bread, you could possible lose the evening chappatis.
94. Keri on December 1, 2011 at 12:14 am

    No, I don’t snack. Being in banquets there’s no food around to get until our lunch break which is sometimes provided. I am also super tired afterwards and go straight to bed of I’m not grabbing something to eat. Here the past few days after reading other comments though, I’ve been trying to eat breakfast (Honey Bunches of Oats or Whole Grain Cherrios) and not so many meals with all that deep fried or breaded goodness.
95. Keri on December 1, 2011 at 12:22 am

    As well as drinking water instead of sweet tea.
96. MotleyHealth on December 1, 2011 at 1:39 am

    Would exercise in the morning before breakfast be an option? Stopping sweet tea may help too. Try to control portion size at lunch time and be very concious of the amount you eat when you get back.
97. Nikki on December 1, 2011 at 2:16 am

    Hi I am not sure if the comment actually posted so I will post it again.
    I am a 17 year old female and I weigh 125. I need to lose 10 pounds in the next month for track season. I run around 5-6 miles a day which burns 500-600 calories. I typically eat a bowl of cereal for breakfast, an apple and a granola bar for lunch, and a healthy dinner with some protein and carbs. Should I eat more for lunch? What else can I do to lose weight? I also have a lot of muscle in my legs so should I try to lose some muscle mass?
    Thanks!!
98. MotleyHealth on December 1, 2011 at 2:53 am

    Hi Nikki, to lose weight you need to burn more calories with exercise and eat less. Losing muscle mass will be a big mistake I fear – you will reduce metabolism and possibly gain fat. Losing 10 pounds in a month is not going to be easy, but it is possible. You need to run a daily calorie deficit of around 1000 Calories a day to lose 2 pounds a week, which will allow you to lose 10 pounds in about a month. So on top of the 600 Calories burned in exercise you need to reduce food intake by 400 Calories, below your “daily requirement”. However, you still need to eat a healthy and balanced diet. What other exercise are you doing? Do you have a coach?
99. Nikki on December 1, 2011 at 4:03 am

    I have several coaches – one is a speed trainer that i go to once a week and we do short sprints and strength exercises such as squats and upper body workouts including abs and then i have a coach that I run with for the longer runs.
    What would be a good sample meal plan? I’m not sure what is good and how much to eat for meals, especially lunches.
100. MotleyHealth on December 1, 2011 at 1:19 pm

     Hi Nikki, I suggest that you speak with your coaches about a meal plan. We do not have anything freely available at the moment.
101. mai on December 1, 2011 at 1:41 pm

     Thanks for your response. I will start taking my breakfast oat, sometime I try to skip my lunch or dinner because of my tummy but whenever I skip my food I lost energy. And whenever I go out for Jogging I’m so tired, and I couldn’t concentrate on my day work. So please guide me what kind of exercise I should start.
     Thanks Mai.
102. MotleyHealth on December 1, 2011 at 2:22 pm

     Running is a great form of exercise for fitness and weight loss. But you need energy to get fit, you cannot starve yourself and do enough exercise to get fit.
103. jhinuk on December 18, 2011 at 7:34 am

     thanks for the advise..how many hours should i run or cycle to burn the excess fat..and please suggest some exercise to reduce the bulkyness of my arms..
104. MotleyHealth on December 18, 2011 at 9:38 am

     Hi jhinuk, ideally you should run or cycle at least once per day. Both of these activities will reduce the bulkiness of your arms too.
105. Jhinuk on December 19, 2011 at 8:51 pm

     Hey thanks for replying..i will surely do the cycling…one thing i forgot to tell is that i sleep tooo much these days may be 8 to 9 hours a day… Does that affect my health? And these days i have started playing badminton matches with my friends..will that help anyway?
106. MotleyHealth on December 19, 2011 at 9:17 pm

     Nothing wrong with 8-9 hours sleep. More sleep helps you to maintain weight and when you are exercising sleep it essential to aid recovery. Regular sport of any kind is good for you. Badminton will improve agility and reflexes and it is also a great social sport.
107. jhinuk on December 20, 2011 at 8:09 am

     thanks for guiding me..from now onward i will surely follow your advice..till i lose weight up to a satisfactory level..thank you so much..!!