The No-Nonsense Way To Lose Weight

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To really understand how to lose weight you need to learn a little bit about the human body, the mind and nutrition. Weight loss really is not a complex task – you really do just need to eat less and exercise more. The real challenge is overcoming the mind to control your appetite and combat lethargy.

Here we cover the main topics on weight loss. First we look at dieting and attempt to dispel a few myths and explain that although it is difficult to lose weight by dieting alone, it is certainly possible. We also look at the role of human biology in weight loss. We also look briefly at “spot reduction”, which is another classic myth of losing weight.

After the information on how to lose weight we review some weight loss books. All of these books have been hand-picked and individually reviewed – they all provide a healthy and sustainable way to lose weight and get fit.

Finally we provide what is hoped to be some motivational advice and then one solution for tackling weight loss, i.e. adopting “SMART” plan.

If you are not sure whether or not you are overweight then you should use our BMI calculator. If you have any questions or need any guidance then please do not hesitate to ask below. There is also a list of resources and references to allow you to learn more on each topic discussed.

Understanding Weight Loss

Combining regular exercise with a healthy diet really is the best way to lose weight, however, often people are unable to exercise on a regular basis for various reasons. So if you are not able to exercise you have to adopt a healthy weight loss diet plan to help you to lose weight and then manage your weight.

Important note: The goal of a weight loss plan is to lose fat and ideally become fitter at the same time. If you are only restricting calories then it is likely that you will lose muscle tissue as well as fat. While this will still record as “weight loss” it is not what you should be aiming for. Muscle is healthy, fat is not.

To lose weight all we need to do is ensure that our daily calorie intake is less than our daily calorie requirements. So why is exercise thought to be so important for weight loss? Regular exercise makes this easier for four main reasons.

How Exercise Helps You To Lose Fat

  1. It increases the amount of calories you burn each day
  2. It increases your metabolism as your body builds new muscle tissue
  3. It helps to manage appetite by releasing hormones that suppress hunger
  4. It helps to use up glycogen reserves which triggers the fat burning hormone called glucagon.

So if you cannot exercise you are missing out on a huge advantage when it comes to weight loss. However, it is still possible to lose weight.

Why Fat Loss Is Your Goal

Everyone asks “how do I lose weight?” but the real question should be “how do I lose body fat while maintaining lean muscle tissue?“. A healthy body is lean and muscular – muscles give us our shape and tone.

Muscles are also vital for good health. Not only do they make us stronger and fitter, they also help keep metabolism raised. Muscle tissue is very “hungry”, it needs proteins and carbohydrates for growth, repair and function, and needs much more energy than fat tissue.

Another way to explain it is that muscles are the body’s engines, fat cells are the fuel tanks. When someone wants to “lose weight”, they actually want to lose fat. Understanding this helps to explain why very low-calorie diets can be counter-productive in the long-term.

The Problem of Very Low Calorie Diets

When people attempt to lose weight with diet alone they generally throw themselves into a low-calorie diet, or sometimes a very low-calorie diet (VLCD) which is defined by being below 1000 calories a day.

Often these diets do not provide the body with enough protein to sustain muscle tissue and so muscle wastage occurs. The body simply breaks downs its own muscle tissue to provide energy for other parts of the body. Fat loss will also occur, but not in isolation.

Biology: The Relationship of Food, Fat Storage and Hormones

To understand why this happens we need to explain a little about how the body stores and then burns fat. There are two hormones at play in the body that control fat storage – insulin and glucagon. Both are triggered by changing levels of glucose in the blood (blood sugar).

When we eat carbohydrates, especially high GI carbs, such as bread, blood sugar levels rise. This increase in blood sugar triggers a release of insulin from the pancreas. The role of insulin is to reduce blood sugar levels, it does this by aiding the uptake of glucose into fat storage (adipose tissue). The glucose is actually converted to glycerol and combined with fatty acids for TAGs (triacylglycerides) and this is what we call “fat”. Prolonged raised levels of sugar in the blood can lead to health problems.

So, in a nutshell, when we consume sugary foods our bodies release insulin that causes that sugar to be stored as fat. Understanding this is key to understanding how diet can help lose weight.

So When Does the Body Decide To Lose Weight?

When glucose levels fall the pancreas then releases glucagon. The role of this hormone is simply the opposite of insulin, it causes blood sugar levels to rise again. Glucose is the prime energy source of the brain which is our prime organ as it controls the functions of all other parts of the body.

So glucagon’s prime objective is to ensure that the brain is supplied with sugar. It does this by breaking down the fat tissue to extract the sugars locked up in the TAGs (glycerol and fatty acids). This is what we call fat burning.

It is not easy to get the body to release glucagon though. You have to allow your blood sugar levels to fall to very low levels. As soon as you eat a sugary food, such as some bread, pasta, high GI vegetable like parsnips and pumpkin, processed breakfast cereals, rice, any junk food (cakes, cookies, donuts), you blood sugar rises and therefore glucagon production stops and insulin takes over, so you quickly go from a fat burning situation back to a fat storing one.

This is why unhealthy diets are so likely to lead to weight gain – most of what is unhealthy is also high on the glycemic index (high GI) which means it causes blood sugar spikes, insulin and fat accumulation. So by limiting high GI foods you can help to lose weight with diet alone.

The Importance of Protein

Protein is important for two reasons:

  1. Without adequate daily protein muscles start to waste away as the amino acids locked within the muscle tissue are used to help with the ongoing repair of vital organs.
  2. When protein is digested the body releases another hormone, PYY, which helps to suppress hunger.

This is another reason why very low-calorie diets are bad – people eating less than 1000 Calories a day to lose weight often fail to consume enough protein, instead just eating their favorite sugary snacks. This sugar heavy diet not only causes fat to be stored but also the lack of protein causes muscles to waste away and lowers BMR (basal metabolic rate) which determines how much energy is used to maintain the body at rest.

The Role of Exercise

Although it is possible to lose weight through healthy diet alone, as detailed above, it is far easier and quicker to lose weight by combining diet with exercise. But when is the best time to exercise? Is there a best time at all? One school of thought is that so long as you are active and burn additional calories it does not matter what time you exercise. However, there are other opinions on this, so lets take a look at them.

Many people advocate that the best way to lose weight is to exercise on an empty stomach before a meal. It has long been believed that this fasted exercising will increase metabolism and help lose weight, then eating afterwards will provide the body with essential proteins, carbohydrate and fats to start building healthy new muscle tissue.

However, recent collaborative research carried out by Surrey University and Imperial College London and published in the Journal of Endocrinology suggests that exercise after eating can help people to lose weight more effectively than vice versa.

The research found that exercising after a meal boosts the release of hormones PYY, GLP-1 and PP which then suppress appetite, meaning that you stay full for longer which reduces snacking.

Dr John McAvoy, a GP with a special interest in obesity, said “For exercise to contribute to weight control it should be sustainable over the long-term and enjoyment remains a critical factor to this end.”

As is often the case, the real conclusion is that to lose weight, lifestyle change is required. There really is no quick fix to fitness and health. People that keep healthy remain active throughout their lives and generally socialize with more active people.

One specific hormone that we are currently aware of which affects appetite is the PPY hormone. PPY helps to reduce our appetite when it is in the system. It is created in the body in response to two specific activities; exercise and the digestion of proteins.

Previously it was assumed that the increase of PPY in the body would not last long enough to make exercise after a meal a useful approach to weight loss. However, research has shown that exercise does not result in a reduced calorie consumption. In fact, people who exercise tend to eat more food than the sedentary people!

Ultimately the best advice is to find a healthy sport or pastime that you enjoy and build it into your life so that as time passes exercising becomes part of your daily routine, second nature.

The Relationship Between Exercise and Diet

Sometimes people really do like to complicate matters. There is already enough confusion regarding weight loss, which leads to many people making costly weight loss mistakes. In recent years two pieces of research were published which really helped to confuse matters. One study concluded that exercise does not help you to lose weight while the other concluded that diet does not help you to lose weight either. So neither work! Well, let’s try to bring some sanity back to the relatively simple task of reducing body fat.

Exercise Alone Does Not Help You Lose Weight

The British Journal of Sports Medicine published a report which concluded that exercise fails to help many people lose weight. A team of sports scientists conducted a study which involved monitoring the calorie expenditure of a group of people on a rest day and then again on a controlled exercise day.

The results showed that exercising did not generate a calorie “after burn” that many people believe. In fact, in some cases people burned less fat on their exercise days than on their rest days.

In the study all the subjects were overweight or obese, and the study only monitored progress over a short period. From practical experience we see that although in the very short-term people do not lose weight when they start exercising, on the longer term they do. For example, when people start jogging / running they often see no or little weight reduction in the first month. It is only in the second month of running when the body has become stronger and fitter that a person can push themselves hard enough to burn off enough extra calories to make a real difference.

Short Term Weight Loss is Not Possible

In the average 45 minute cardio session the number of calories burned is about the same as that for a sports energy drink, and less than that of a protein / carbohydrate replacement drink. So it stands to reason that without strictly controlling calorie intake weight loss is much harder to obtain. In fact the study showed that weight loss was not possible in the very short-term by exercise alone.

Another reason why people fail to lose weight is because they gain more muscle when they start exercising. Although there is no weight loss, there is sometimes some fat loss, which is the ultimate goal. Muscle is healthy, fat is not.

Diet Without Exercise Does Not Aid Weight Loss

The second study that was published in the American Journal of Physiology concluded that diet without exercise does not aid weight loss. The scientific community has once again thrown our understanding of health and fitness upside down. However, we have to listen to our scientists as they are the experts!

In this study it was concluded that eating fewer calories does not contribute a great deal to achieving weight loss goals and that eating healthy food, instead of unhealthy, does not directly aid weight loss either. This is the sort of conclusion that leads tabloid readers reaching for the donuts and pizza!

Explanation of the Research

The research group from the Oregon Health and Science University suggested that the reason diet does not always lead to aid weight loss was because when people eat less they become less active, therefore burning fewer calories, so the reduction in calories eaten does not lead to a calorie deficit because the body needs less.

“This research shows that simply dieting will not likely cause substantial weight loss. Instead, diet and exercise must be combined to achieve this goal.” Dr. Judy Cameron, senior scientist at Oregon Health and Science University.

The research was carried out on primates (18 female rhesus macaque monkeys). After being fed well for several years they were placed on a low-fat and low-calorie diet with 30% fewer calories than they normally ate. During the first month of their diet their weight hardly changed, with no significant weight loss.

What was surprising was that the monkeys became much less active. They became lethargic and sedentary to conserve energy. In the second month of the study calories were reduced again and this resulted in activity decreasing even further.

As part of this research another group of monkeys were given a standard diet and exercised for one hour per day. These monkeys lost weight.

This study demonstrates that there is a natural body mechanism which conserves energy in response to a reduction in calories.” Dr Cameron, Oregon Health and Science University.

The key to fast and successful weight loss seems to be as it always has been – a combination of healthy diet with fewer calories and regular rigorous exercise!

But Humans Are Not Monkeys!

One thing to consider though, when we make an effort to lose weight by restricting calories, we often do not have the luxury of being able to become less active like the monkeys in the study could – we still have to work and carry out our chores. So for many people reducing calories is a good way to lose weight.

If you go on a calorie restrictive diet and maintain your activity levels, then you will certainly lose weight, although you need to be sure that you do not become more restful after workouts.

If you decide to just exercise more, the chances are that you will be eating less and eating meals that help with your exercise, i.e. meals that are lower in carbohydrates, less stodgy/easier to digest. These types of food will also help you to lose weight.

Exercise is Important

Exercise does help you to lose weight and it certainly gets you fit. But you need to ensure you exercise with intensity and do not over eat afterwards. So many people treat themselves to a big dinner or breakfast after exercising in the mistaken belief that they have worked hard enough to deserve it. This is rarely, if ever, true. Professional swimmers, athletes and bodybuilders consume considerably more calories every day, but they are super-fit and train for several hours each day at a much higher intensity than an overweight and unfit person can manage.

Exercise does have a vital purpose though. Most people who manage to control their weight long-term after losing a lot of weight do so by using exercise. If you are fit and exercise on the regular basis you can get away with a few more eating binges before the weight comes back on.

If you want to lose weight and shed the pounds, then the answer is to eat a healthy well-balanced, portion controlled diet AND do some exercise to get fitter so that you can maintain your healthy weight.

One final point on exercise – it boosts your confidence. Another study recent showed that people feel better about themselves after they exercise. Even when there is no real physical change, self-confidence is improved. This increase in self-esteem caused by exercise leads to more exercise and eventually you become healthier, fitter and slimmer.

Sometimes you have to be really careful how you interpret results of studies. The tabloids reported both of these stories in the most controversial way possible, that is diet does not lead to weight loss, and neither does exercise. The research is still important as it helps us to understand the dynamics of weight loss, diet and exercise and how our bodies respond to changing conditions. However, as far as the average overweight person is concerned, the same rules apply – exercise more and eat less to lose weight.

The key to losing weight and staying fit and healthy is to make a full lifestyle change which involves eating less, eating a well-balanced diet and getting regular exercise. Be more active every day, it really will make you fitter and leaner. Combine these weight loss articles with a specialist weight loss plan and you can lose weight even faster!

Weight Loss Depends on You

Female doctor in pink scrubs

“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 committed 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!

References and Further Reading

Exercise after eating diet tip” – BBC News, Monday, 4 June 2007

Effects of exercise on gut peptides, energy intake and appetite” by Catia Martins, Linda M Morgan, Stephen R Bloom1 and M Denise Robertson. J Endocrinol May 1, 2007 193 251-258

The allure of forbidden food: On the role of attention in self-regulation.” by Esther K. Papies, Wolfgang Stroebea and Henk Aartsa. Journal of Experimental Social Psychology. Volume 44, Issue 5, September 2008, Pages 1283-1292.

Obesity: genes, glands or gluttony?” by D. J. Chisholm, K. Samaras, T. Markovic, D. Carey, N. Lapsys and L. V. Campbell. Reproduction, Fertility and Development 10 (1) 49-54.

Food presentation and energy intake in a feeding laboratory study of subjects with binge eating disorder” by Blake A. Gosnell, James E. Mitchell, Kathryn L. Lancaster, Melissa A. Burgard, Steve A. Wonderlich, Ross D. Crosby. International Journal of Eating Disorders. Volume 30, Issue 4, pages 441–446, December 2001.

Breakdown of dietary restraint following mere exposure to food stimuli: Interrelationships between restraint, hunger, salivation, and food intake” by Peter J. Rogers, and Andrew J. Hill. Addictive Behaviors Volume 14, Issue 4, 1989, Pages 387-397.

Effect of exercise on food intake in human subjects” by FX Pi-Sunyer and R Wood. American Journal of Clinical Nutrition, Vol 42, 983-990, 1985 by The American Society for Clinical Nutrition, Inc. Abstract.
The Effect of Soup on Satiation” by Abdou Himaya and Jeanine Louis-Sylvestre. Appetite Volume 30, Issue 2, April 1998, Pages 199-210.

Increased Consumption of Dairy Foods and Protein during Diet- and Exercise-Induced Weight Loss Promotes Fat Mass Loss and Lean Mass Gain in Overweight and Obese Premenopausal Women” by Andrea R. Josse, Stephanie A. Atkinson, Mark A. Tarnopolsky, and Stuart M. Phillips. Published in The Journal of Nutrition. September 1, 2011 vol. 141 no. 9 1626-1634. Abstract:

Beneficial effects of exercise: shifting the focus from body weight to other markers of health” by Neil King, Mark Hopkins, Phillipa Caudwell, James Stubbs, John Blundell. British Journal of Sports Medicine. Published Online First: 29 September 2009. doi:10.1136/bjsm.2009.065557

A rapidly occurring compensatory decrease in physical activity counteracts diet-induced weight loss in female monkeys” by Elinor L. Sullivan and Judy L. Cameron. American Journal of Physiology Regul Integr Comp Physiol 298: R1068-R1074, 2010. First published January 13, 2010; doi:10.1152/ajpregu.00617.2009

“Successful weight loss maintenance”, by Rena R Wing and James O Hill. Annual Review of Nutrition, Vol. 21: 323-341, July 2001. Abstract:

“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:

“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:

Influences of age and gender on abdominal muscle and subcutaneous fat thickness –

Reduced physical activity increases intermuscular adipose tissue in healthy young adults –

Are blood flow and lipolysis in subcutaneous adipose tissue influenced by contractions in adjacent muscles in humans? –

Notes on the publication of this article: The first part of article was originally published in March 2009 with updates following. In February 2012 all parts were combined into the article you find today.

  469 comments for “The No-Nonsense Way To Lose Weight

  1. Frank S
    March 16, 2009 at 7:45 pm

    You have to look at your body as one big organism. So by just working one area it won’t work too well with the whole, so it doesn’t make sense for the body to work that way.

  2. MotleyHealth
    March 16, 2009 at 8:42 pm

    That is precisely the point – for years people have said that spot reduction does not make sense, but now research is suggested that it does make sense. Lipolysis (fat burning) can be localised, based on muscular activity, not just genetics.

  3. Gym In Naples
    March 22, 2009 at 12:33 am

    Wow. I’ve always heard that spot reduction wasn’t possible. Thank you for your research. Our members at our Gym In Naples will be surprised to see this new information.

  4. Dike
    April 18, 2010 at 8:15 pm

    I really need your help to loose weight from 95kg to 75kg. A prof should please advise me.

  5. MotleyHealth
    April 18, 2010 at 9:00 pm

    Hi Dike,

    Firstly, do not assume that the title of this article is who whole picture. More recent research has shown that diet alone does not help you lose weight either. So what do you need to do?

    You need to reduce calories, and also ensure that the food your do it is mostly lean protein, healthy fats and low GI carbs. Stop eating bread and cut out sugar. Replace all soft drinks with water and cut back (or stop) drinking alcohol.

    For exercise, exercise everyday if you can. Perform intensive interval training and weight training, on separate days. Get plenty of sleep to recover from exercise and encourage fat burning.

    There are many resources here at MotleyHealth to help you. Our guide to home Workouts is a good place to start. The advice on losing belly fat is popular, as it our weight loss plan.

    To succeed you have to really want it and keep working hard. 20kg is a lot of weight to lose, but certainly possible. Just aim to lose 1kg per week, and if you lose more it is a bonus.

    Diet and exercise combined is the only way to really lose weight.

  6. ridhika gupta
    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.

  7. MotleyHealth
    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?

  8. Never give up!
    June 5, 2010 at 8:56 pm

    My sister, who is a nurse, was an overweight. This harmed her in her work … and also for her self-esteem. She followed and tried full of schemes, methods or tricks to lose weight; without success.

    Until she came across this ad on the Internet. It changed her life for the better! … Her new problem now is to renew her wardrobe. All her clothes are suddenly become too large for her. She is really happy about her discovery and she is really in good shape!

    This is another proof that we should never give up.

  9. jhon01
    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.

  10. MotleyHealth
    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.

  11. josselyn b
    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?

  12. MotleyHealth
    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 low GI diet to learn what you can eat on a low GI diet.

  13. Raphael
    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?!

  14. MotleyHealth
    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.

  15. anna
    September 19, 2010 at 1:24 pm

    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.

  16. MotleyHealth
    September 19, 2010 at 7:15 pm

    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?

  17. Robert
    September 21, 2010 at 4:04 pm

    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?

  18. MotleyHealth
    September 21, 2010 at 5:04 pm

    No Robert, nothing special you can do for that. Just diet and intensive exercise.

  19. Sasha
    September 25, 2010 at 6:44 am

    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?

  20. MotleyHealth
    September 25, 2010 at 8:29 am

    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.

  21. Lauren
    October 26, 2010 at 2:26 am

    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

  22. Jeff
    October 26, 2010 at 4:03 pm

    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?

  23. MotleyHealth
    October 26, 2010 at 4:08 pm

    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.

  24. MotleyHealth
    October 26, 2010 at 4:09 pm

    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.

  25. Lauren
    October 26, 2010 at 11:46 pm

    I do have acess to a gym, i plan on going soon!! Is there a way to lose belly fat fast??

  26. MotleyHealth
    October 27, 2010 at 1:18 am

    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.

  27. Niki
    October 27, 2010 at 7:00 pm

    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 :]

  28. MotleyHealth
    October 27, 2010 at 7:11 pm

    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.

  29. kathie
    November 2, 2010 at 2:20 am

    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

  30. MotleyHealth
    November 2, 2010 at 10:09 am

    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.

  31. priya
    November 3, 2010 at 3:52 pm

    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

  32. MotleyHealth
    November 3, 2010 at 4:31 pm

    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.

  33. stephenie
    November 4, 2010 at 10:55 am

    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.

  34. MotleyHealth
    November 4, 2010 at 11:00 am

    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).

  35. priya
    November 4, 2010 at 12:01 pm

    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?


  36. Lara
    November 4, 2010 at 12:05 pm

    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.

  37. MotleyHealth
    November 4, 2010 at 12:09 pm

    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!

  38. MotleyHealth
    November 4, 2010 at 12:12 pm

    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.

  39. kathie
    November 4, 2010 at 8:05 pm

    thank you MotleyHealth an im going to do as your suggesting to me.

  40. mira
    November 9, 2010 at 6:59 am

    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?

  41. MotleyHealth
    November 9, 2010 at 9:58 am

    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.

  42. amy
    November 15, 2010 at 12:37 am

    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?

  43. MotleyHealth
    November 15, 2010 at 1:46 am

    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.

  44. Brianna
    November 15, 2010 at 5:57 am

    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

  45. MotleyHealth
    November 15, 2010 at 11:16 am

    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.

  46. Darlene
    November 20, 2010 at 1:59 pm


    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?

  47. MotleyHealth
    November 20, 2010 at 2:02 pm

    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.

  48. farheen
    November 20, 2010 at 4:00 pm

    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.

  49. MotleyHealth
    November 20, 2010 at 4:14 pm

    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.

  50. Kelly
    November 20, 2010 at 8:03 pm

    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. :)

  51. MotleyHealth
    November 20, 2010 at 8:10 pm

    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?

  52. Kelly
    November 20, 2010 at 8:15 pm

    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?

  53. MotleyHealth
    November 20, 2010 at 8:19 pm

    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.

  54. Kelly
    November 20, 2010 at 8:24 pm

    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.

  55. MotleyHealth
    November 20, 2010 at 8:27 pm

    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?

  56. Kelly
    November 20, 2010 at 8:31 pm

    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.

  57. MotleyHealth
    November 20, 2010 at 8:45 pm

    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.

  58. Kelly
    November 20, 2010 at 8:49 pm

    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??

  59. MotleyHealth
    November 20, 2010 at 9:09 pm

    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.

  60. Kelly
    November 20, 2010 at 9:11 pm

    Ok! Thanks again. I really got some helpful ideas. and maybe that info can help someone else also :)
    Thanks Again :)

  61. Bella
    November 24, 2010 at 12:29 am

    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

  62. MotleyHealth
    November 24, 2010 at 12:39 am

    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.

  63. Victoria
    November 24, 2010 at 2:08 pm

    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.

  64. MotleyHealth
    November 24, 2010 at 3:19 pm

    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.

  65. Bella
    November 24, 2010 at 8:13 pm

    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

  66. MotleyHealth
    November 24, 2010 at 8:59 pm

    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.

  67. james mwangi
    November 25, 2010 at 6:30 am

    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.

  68. MotleyHealth
    November 25, 2010 at 9:47 am

    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.

  69. kiruthiga
    November 27, 2010 at 7:41 am

    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……….

  70. MotleyHealth
    November 27, 2010 at 10:31 am

    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.

  71. megan
    December 4, 2010 at 6:12 am

    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?

  72. Jesus
    December 6, 2010 at 8:47 am

    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.

  73. MotleyHealth
    December 6, 2010 at 9:14 am

    Hi Jesus, I will take a look and see what plans are available that would suit.

  74. su
    December 6, 2010 at 11:49 am

    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!

  75. Adarian
    December 8, 2010 at 2:36 am


    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?

  76. MotleyHealth
    December 8, 2010 at 3:01 am

    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.

  77. Hayley
    December 8, 2010 at 5:11 am

    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??

  78. su
    December 8, 2010 at 1:25 pm

    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!

  79. mae
    December 11, 2010 at 5:48 pm

    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.

  80. megan
    December 13, 2010 at 5:25 am

    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?

  81. Jenny
    December 16, 2010 at 12:56 am

    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

  82. MotleyHealth
    December 16, 2010 at 1:52 am

    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.

  83. bralaye
    December 24, 2010 at 10:41 pm

    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

  84. MotleyHealth
    December 24, 2010 at 11:32 pm

    Sounds like you would benefit from a well structured diet and fitness plan.

  85. Leena
    December 25, 2010 at 10:11 am

    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 !

  86. MotleyHealth
    December 25, 2010 at 10:20 am

    Hi Leena, what exercises / sports do you currently do? Do you eat at least 5 portions of fruits and vegetables a day?

  87. haya
    December 26, 2010 at 6:38 pm

    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?

  88. MotleyHealth
    December 26, 2010 at 7:17 pm

    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.

  89. Shayla
    December 29, 2010 at 10:39 pm

    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 ?

  90. MotleyHealth
    December 29, 2010 at 10:42 pm

    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.

  91. helen
    December 30, 2010 at 10:49 am


    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.

  92. MotleyHealth
    December 30, 2010 at 12:19 pm

    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.

  93. adriana
    January 7, 2011 at 3:54 am

    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.

  94. MotleyHealth
    January 7, 2011 at 12:00 pm

    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?

  95. Dave
    January 8, 2011 at 2:49 am

    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.

  96. Dave
    January 8, 2011 at 3:02 am

    sorry for the double post, probably now pushing 22% body fat,

  97. MotleyHealth
    January 9, 2011 at 10:07 pm

    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.

  98. adriana
    January 10, 2011 at 1:27 am

    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

  99. MotleyHealth
    January 10, 2011 at 5:43 pm

    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.

  100. Kaylyn
    January 10, 2011 at 6:03 pm

    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?

  101. MotleyHealth
    January 10, 2011 at 8:14 pm

    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.

  102. sharie
    January 11, 2011 at 1:57 am

    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

  103. MotleyHealth
    January 11, 2011 at 9:42 am

    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.

  104. Kachena
    January 11, 2011 at 2:46 pm

    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?

  105. MotleyHealth
    January 11, 2011 at 3:52 pm

    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.

  106. MotleyHealth
    January 11, 2011 at 7:52 pm

    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

  107. Jessica
    January 12, 2011 at 9:59 pm

    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?

  108. mindy r.
    January 12, 2011 at 10:08 pm

    hi i weight 143 and i want to weight 120 and have abs in 30 dayz what can i do?

  109. MotleyHealth
    January 12, 2011 at 10:12 pm

    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.

  110. MotleyHealth
    January 12, 2011 at 10:15 pm

    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.

  111. Bea Parry
    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.

  112. MotleyHealth
    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.

  113. Mom
    January 13, 2011 at 7:43 pm

    Yes MOVE! I absolutely need to and want to do more of this! Right now, I eat a mostly whole foods diet, drink water and green tea and take my Vidazorb probiotic. So I feel like I am doing well but I know this is one area that needs big improvement!

  114. MotleyHealth
    January 13, 2011 at 7:45 pm

    What is Vidazorb probiotic and what does it do?

  115. Red
    January 14, 2011 at 12:43 am

    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?

  116. MotleyHealth
    January 14, 2011 at 1:13 am

    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.

  117. Bahira Lotfy
    January 15, 2011 at 4:36 pm

    I’ll appreciate very much knowing the site to download the rest of the program on 10 scientific way to lose weight. Thanks to the BBC for the help in loosing weight

  118. Marjorie
    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.

  119. MotleyHealth
    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?

  120. Marjorie
    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)

  121. MotleyHealth
    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.

  122. Marjorie
    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.

  123. MotleyHealth
    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.

  124. Penny
    January 27, 2011 at 5:14 pm

    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?

  125. MotleyHealth
    January 27, 2011 at 5:27 pm

    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.

  126. Gokul
    January 27, 2011 at 7:14 pm

    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.

  127. MotleyHealth
    January 27, 2011 at 9:49 pm

    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.

  128. Gokul
    January 28, 2011 at 6:00 am

    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.

  129. MotleyHealth
    January 28, 2011 at 9:14 am

    Gokul, which of the plans are you referring to? Most involve bodyweight exercises and weight training.

  130. igilib
    January 28, 2011 at 11:48 pm

    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?

  131. MotleyHealth
    January 29, 2011 at 3:16 am

    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.

  132. deb
    January 31, 2011 at 9:28 pm

    I am 42, 5’10″, 146lbs, I want to lose some belly fat but mostly eat to have energy for my workouts, maintain weight and tone muscle, what diet do you recommend and exercise routine….I want to be the most fit that I possibly can be for my age without working out 2-3 times a day (I also have 4 children and a busy job). I currently jog and do a weight lifting circuit training 3-4 times a week.

  133. MotleyHealth
    January 31, 2011 at 9:33 pm

    Hi Deb, you should be able to get fit with 3-4 sessions of weight lifting circuit training each week, especially with the jogging on top of that. What sort of exercises are you doing, how long for and are you increasing weight every 1-2 weeks to help stimulate new growth?

  134. Robert
    February 1, 2011 at 9:39 pm

    What is the most effective and safest way to lose weight quickly?

  135. MotleyHealth
    February 1, 2011 at 10:07 pm

    That’s the million dollar question! I think that the answer is: Limit calories, maintain protein intake, exercise hard.

    You will probably lose weight quicker with starvation, but that is obviously far from safe.

  136. Jazzyj
    February 2, 2011 at 10:28 pm

    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 exercising doing intervals and resistance training 5 days a week..can you clear up this calorie problem? Thanks a bunch!

  137. MotleyHealth
    February 2, 2011 at 11:59 pm

    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.

  138. Tink
    February 3, 2011 at 6:14 pm

    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?

  139. MotleyHealth
    February 3, 2011 at 9:40 pm

    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.

  140. Tink
    February 4, 2011 at 8:39 pm

    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?

  141. MotleyHealth
    February 4, 2011 at 8:49 pm

    Traditional circuit training exercises will be best.

  142. Jazzyj
    February 8, 2011 at 1:09 am

    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.

  143. MotleyHealth
    February 8, 2011 at 8:57 am

    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.

  144. Gokul
    February 8, 2011 at 3:29 pm

    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.


  145. MotleyHealth
    February 8, 2011 at 6:51 pm

    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.

  146. Jasmine Brickley
    February 10, 2011 at 2:23 pm

    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.

  147. MotleyHealth
    February 10, 2011 at 2:40 pm

    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?

  148. Jasmine Brickley
    February 11, 2011 at 2:15 am

    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?

  149. MotleyHealth
    February 11, 2011 at 2:20 am

    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.

  150. T.J Ifill
    February 12, 2011 at 12:13 pm

    Hello, My name is T.j and I’m 15 years old. I am 5’3 and 54 Kg. I attend Mixed Martial Arts classes and other Combat sports. I recently stopped attending and need to get back in shape.
    Do You have any advice/tips or excercises for

    1. Me to start a training regime.
    2. A Diet for to gain maximum muscle and lose fat
    3. Increase my general body shape/type

    Thank You

  151. MotleyHealth
    February 12, 2011 at 12:30 pm

    Hi TJ. Start weight training, ideally hire a PT for one session to make sure your lifting form is good. This will build muscle and change your shape. Diet for muscle growth is more protein.

    Are you still doing MMA? This should get you lean, so weight training will build muscle.

  152. MotleyHealth
    February 12, 2011 at 12:36 pm

    You should also read through our Bruce Lee articles which cover his diet, weight training, isometrics, boxing routines, kickboxing workouts plus some other advice.

  153. thomas
    February 18, 2011 at 2:49 am

    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.

  154. MotleyHealth
    February 18, 2011 at 11:39 am

    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.

  155. Jenn
    February 23, 2011 at 2:03 am

    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?

  156. MotleyHealth
    February 23, 2011 at 3:03 am

    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.

  157. J whitehouse
    February 23, 2011 at 3:43 pm

    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.

  158. MotleyHealth
    February 23, 2011 at 3:52 pm

    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.

  159. rahul oberoi
    February 25, 2011 at 7:14 am

    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.

  160. MotleyHealth
    February 25, 2011 at 1:38 pm

    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.

  161. pinkee
    February 28, 2011 at 1:53 pm

    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

  162. MotleyHealth
    February 28, 2011 at 3:02 pm

    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.

  163. Maya
    March 3, 2011 at 9:42 am

    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?

  164. MotleyHealth
    March 3, 2011 at 11:54 am

    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.

  165. Shannon
    March 3, 2011 at 11:48 pm

    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.

  166. MotleyHealth
    March 4, 2011 at 2:59 am

    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.

  167. dana
    March 5, 2011 at 2:11 am

    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

  168. MotleyHealth
    March 5, 2011 at 2:33 am

    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.

  169. raquel
    March 6, 2011 at 5:51 am

    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.

  170. MotleyHealth
    March 6, 2011 at 9:03 pm

    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.

  171. candice
    March 7, 2011 at 1:10 am

    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?

  172. MotleyHealth
    March 7, 2011 at 11:06 am

    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.

  173. Sarah
    March 8, 2011 at 5:53 pm

    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

  174. MotleyHealth
    March 8, 2011 at 7:51 pm

    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.

  175. Sarah
    March 10, 2011 at 9:23 am

    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?

  176. MotleyHealth
    March 10, 2011 at 1:27 pm

    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.

  177. Sarah
    March 10, 2011 at 2:07 pm

    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

  178. MotleyHealth
    March 10, 2011 at 2:12 pm

    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.

  179. Keith
    March 12, 2011 at 8:32 pm

    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,

  180. MotleyHealth
    March 12, 2011 at 10:24 pm

    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.

  181. Hasan
    March 13, 2011 at 10:19 pm

    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.

  182. MotleyHealth
    March 13, 2011 at 10:25 pm

    Many options. Do the 31 Day Fat Loss Cure three times would be my first suggestion.

  183. Ricardo Corralo
    March 14, 2011 at 3:10 am


    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.

  184. MotleyHealth
    March 14, 2011 at 3:25 pm

    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.

  185. Sunsine
    March 14, 2011 at 9:01 pm

    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?

  186. MotleyHealth
    March 14, 2011 at 9:04 pm

    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.

  187. Ron
    March 16, 2011 at 2:19 am

    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.

  188. MotleyHealth
    March 16, 2011 at 12:12 pm

    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!

  189. Lollipop
    March 16, 2011 at 5:12 pm

    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?

  190. MotleyHealth
    March 16, 2011 at 5:20 pm

    Hi Lollipod, I think you need this: 31 Day Fat Loss Cure

  191. Smuffle
    March 17, 2011 at 3:09 pm

    Hey MotleyHealth! I read an article about juice and fruit diet. What do you say about it?

  192. MotleyHealth
    March 17, 2011 at 4:17 pm

    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.

  193. Abdul Aleem
    March 20, 2011 at 11:29 am

    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.

  194. MotleyHealth
    March 20, 2011 at 12:29 pm

    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.

  195. Ronin
    March 22, 2011 at 8:38 am

    I am a 27 year old male, weighing just under 250lbs. I’ve being heavy all my life, with a pot belly of course. I travelled to a foreign country for a job, ran into some armed militia fighters and had to run for my life, literally. We were two of us, but I struggled to keep up and prayed to God that my heart didn’t burst with all the pounding. Back in my hotel room, I reflected on the incident & knew my weight almost got me killed. I grabbed my Blackberry, searched on google and your site was the one that grabbed my attention. I’ve read all the articles on weight loss within and now decide to post. I eat a lot of rice, bread and drink a lot of sodas. In the countries I travel to, these are the only things I can swallow. Help me, man. Where do I start and still eat the rice & bread? I need to come down, and fast.

  196. MotleyHealth
    March 22, 2011 at 11:25 am

    Hi Ronin. There is no safe and fast way to lose weight, however, start now and you can lose it relatively quickly. You obviously need to make some major changes to your diet and lifestyle. You will have to seriously reduce rice and bread. The bare minimum would be to change to wholemeal, for both. White rice and white bread cause your insulin levels to spike which triggers fat accumulation. You cannot lose fat while still eating high GI foods. Stop the sodas too.

    Ideally from now you will drink only water and black coffee or tea, and eat eggs, oats, fish, poultry, low GI vegetables, salads. Obviously hard when overseas of options are limited though. Just eating less will help reduce weight. I would not normally recommend this, but one option could be to take a protein supplement (e.g. whey powder shake) as this will provide energy, protein and vitamins.

    You need to start exercising though. Just start walking / jogging, doing squats and jumping jacks. Exercise daily, eat as healthy as possible.

  197. Christy
    March 23, 2011 at 6:20 pm

    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

  198. MotleyHealth
    March 23, 2011 at 8:45 pm

    Hi Christy, what are you doing at the moment in terms of exercise and diet?

  199. Madi
    March 23, 2011 at 9:27 pm

    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…

  200. MotleyHealth
    March 24, 2011 at 12:30 am

    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.

  201. victoria
    March 26, 2011 at 4:42 am

    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?

  202. shalini Tiwari
    March 26, 2011 at 9:54 am

    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

  203. MotleyHealth
    March 26, 2011 at 9:57 pm

    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).

  204. MotleyHealth
    March 26, 2011 at 9:59 pm

    This is the best diet plan: The Diet Solution Program

  205. Courtney
    March 27, 2011 at 5:52 am

    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?

  206. MotleyHealth
    March 27, 2011 at 11:23 am

    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.

  207. Mindy
    March 29, 2011 at 3:14 am

    Hi, I am 16 and roughly five feet tall weighing about 140 lbs. About a year ago I stopped being a vegetarian after about 3 1/2 years. Since then I have been slowly adding on weight.

    I eat little to no junk food besides when I eat a drive through diet fresco soft taco from taco bell which is 180 cal maybe once or twice a week since I go out to eat with my friends sometimes. For the past 2-3 monthes I have been eating 1300-1500 calories a day because my P.E teacher said that was a healthy weight loss regime.

    I do about 500 crunches a day and constantly try to move and be active. I do take 40 mg of Prozac and Yaz Birth control and wonder if that is preventing me from losing more weight. I have not budged at all in my weight.

    The only thing I notice is my stomach getting more flabby, not so packed tight with fat. Mt boyfriend says its because I am slowly losing weight but I am losing hope. As of today I am starting a 500 a day calorie diet for 1-2 months.

    I need hope back into my life for losing weight and feeling like a high school girl and looking good. I feel as if I could notice a ‘good’ difference in my body fast, I would be more motivated to work harder than what I am now. It’s hard and I can’t seem to lose the weight and I do not want to result to the crash diet I am doing now. Please help me..

  208. Natasha
    March 29, 2011 at 3:15 pm

    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?

  209. MotleyHealth
    March 29, 2011 at 3:37 pm

    Hi Mindy, firstly, please do not do a 500 Calorie a day diet for 1-2 months. You will leave your body malnourished. Your best option is to get exercising. You really should not be gaining any weight at all on 1500 Calories a day, especially if you are doing PE too. It is likely that you are miss counting how much you eat – don’t worry, this is normal.

    Look at your diet again to make some changes. Stop ALL junk food, processed food, soda, biscuits, cakes, chocolate etc. Eat low GI foods and lean proteins.

    Very low calorie diets always fail in the long term. Plus they are very unhealthy. Your body is developing and you need good nutrition.

    The medication you take may have a small impact on metabolism, however this can be overcome with sensible diet, lifestyle and exercise. Read also the 10 Scientific Ways To Lose Weight which explains how to eat to help you to feel full longer.

    Part of the problem could be the transition from vegetarian to mixed diet. What meats are you eating? How much? What is your carb intake like? Are you still eating a good variety of vegetables and fruits, or has the healthy vegetarian diet slipped a little?

  210. MotleyHealth
    March 29, 2011 at 4:12 pm

    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.

  211. Mindy
    March 30, 2011 at 4:53 pm

    I aim for 1300 calories but I say 1300-1500 because I like to over estimate just in case. I count the crackers I eat and everything. My vegetarian diet has not slipped really, I actually ate healthier since I was worried about gaining weight. (When I was veggie, I ate junk food at least three times a week.)

    I am going to start walking 1-2 miles a day along with my crunches as more exercise. I am constantly doing chores around the house that leaves me sweaty, but that is probably not enough for me. Also, I worry it is the genetics in my family. I weight 140 lbs but I am not actually fat. I have wide hips and am actually a 32 F bra size. I carry my weight in womanly ways like the rest of my family and I feel as though that’s the reason my body is clinging to everything.

    Also, why is my tummy getting “saggy”? It used to be flatter and my stomach would not stick out so much but now it’s starting to hang over jeans. My boyfriend says its just the way my body is getting rid of the layers of fat but I’de like to know if I am doing something wrong.

    Veggies and fruits. I eat like two apples a day along with other small fruits. Veggies are with dinner.

    Also, since I am 16 I eat mostly what is for dinner. My family eats so unhealthy and its hard for me to get ahold of healthy varieties. I tend to spend my own money to buy low calorie and low carb food to eat.

    Should I send you a log of what I eat usually?

  212. MotleyHealth
    March 30, 2011 at 5:12 pm

    Hi Mindy. You can leave another comment with details of your diet, this will help. First, do not blame family genetics, it is the food we eat and the exercise we do that determines if we are overweight or not. Your tummy is only getting “saggy” due to too much food and not enough exercise. You need to start a fitness and diet plan really to start shifting the weight.

    Walking more will help, but as you get fitter is it important to increase your exercise. You may find that walking twice a day, each time before you eat, will help to reduce appetite. You really do need more protein and help improve skeletal and muscular strength.

  213. Mindy
    March 30, 2011 at 8:32 pm

    Would I be able to send you a log of my eating diets through an e-mail. The list is quite long due to the length I did it. Also, last night I was able to fit into my size 3 pants.

  214. MotleyHealth
    March 30, 2011 at 8:45 pm

    Try posting it here: Diet Questions and Answers

  215. victoria
    March 31, 2011 at 7:41 pm

    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 :/ .

  216. MotleyHealth
    March 31, 2011 at 8:01 pm

    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.

  217. senita
    March 31, 2011 at 8:21 pm

    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.

  218. MotleyHealth
    March 31, 2011 at 8:55 pm

    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.

  219. victoria
    April 1, 2011 at 9:09 pm

    I am following the “Basics Of A Healthy Diet”.I know but I’m not sure what else to do.

  220. MotleyHealth
    April 1, 2011 at 9:19 pm

    Are you exercising?

  221. JULIE
    April 3, 2011 at 4:21 pm

    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?

  222. MotleyHealth
    April 3, 2011 at 9:05 pm

    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.

  223. victoria
    April 3, 2011 at 10:39 pm

    Yes I am.

  224. MotleyHealth
    April 3, 2011 at 11:05 pm

    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.

  225. Evan
    April 4, 2011 at 4:23 am


    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!

  226. MotleyHealth
    April 4, 2011 at 9:16 am

    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.

  227. Zoey
    April 6, 2011 at 3:20 pm

    I am 18 (female) and 70 kgs/ 165 cm. Over the past two years I’ve almost gained around 10 kgs, thanks to no exercise and irregular diet. For the past month, I’ve been hitting the gym at least 5 times a week, for about an hour each. 20 mins of treadmill (speed: 6Kms/hr), 20 mins of cross trainer (around 3 Kms), followed by 20 – 30 minutes of stretching, dumbell, poles, etc.
    I’ve kept my diet under control as well. However, there is literally zero change in both my weight and body shape.

    Can you suggest a good meal plan for me? I’m vegetarian, and do not even eat eggs. Also, the maximum fat is around my belly. Could you suggest some exercises as well?

  228. MotleyHealth
    April 6, 2011 at 5:28 pm

    Hi Zoey. First you need to work on fitness levels, so carry on with the gym routine. Work harder on the cross trainer, maybe follow an intensive interval workout for the cross trainer.

    For diet you may need to reduce calories more. One thing that could be causing you to not lose weight is that your diet may be too high in sugar. Vegetarians often consume too much sugar in the form of high GI carbohydrates. Swap bread, pasta and rice for salads, fruits and pulses. Aim to increase protein with more pulses, nuts, seeds and consider a whey protein supplement too.

    Our latest article on how to lose weight with diet alone explains the role of sugar and weight gain. I think it is likely that you need to alter your diet more and keep working on your fitness.

  229. ELI
    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,

  230. MotleyHealth
    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.

  231. ELI
    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.

  232. Emma
    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?

  233. MotleyHealth
    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.

  234. Emma
    April 7, 2011 at 2:00 pm

    Ok, thanks so much. i hope this works! :)

  235. frank
    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

  236. Elizabeth Carrillo
    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!

  237. MotleyHealth
    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.

  238. MotleyHealth
    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.

  239. Toria
    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?

    April 19, 2011 at 5:00 pm

    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?

  241. MotleyHealth
    April 19, 2011 at 6:08 pm

    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.

  242. ariadnie
    April 28, 2011 at 6:28 pm

    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?

  243. MotleyHealth
    April 28, 2011 at 6:35 pm

    You should get better results within a week but not great results. Ideally you should do more variety of exercise.

  244. MotleyHealth
    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.

  245. raq
    May 13, 2011 at 12:56 pm

    Hi. I’m 31, 5 ft 4, & 160 pounds. I’ve been working out 5-6/week minimum, mainly doing tae bo & bob harper dvds. I use a polar hrm & I burn a min of 600+cal per workout. 2-3x/week, I extend my workout to a min. of 1000+cal burn.
    I dropped 3 kg in my 1st week, it’s the 3rd week now, but I don’t see any further weight loss.

    I try to eat 3 meals a day, 1 main meal consisting of protein, carbs & fat, fat to a min. of course. I usually keep oil to a minimum & avoid rice/noodles/bread/pasta & fried foods. My other 2 meals would be whey protein shakes (2x/day) & fruit, & the occasional slice of wholemeal bread with peanut butter, or a chocolate, which I usually take before or after working out when I really feel like chocolate.

    My calorie intake per day ranges from 1000+ to 1800+; I make sure to increase it when I work out harder and longer.
    I take fiber, omega 3 & CLA supplements. Why am I not losing weight when I am definitely cutting my calories and working out hard??

  246. MotleyHealth
    May 13, 2011 at 1:59 pm

    Hi Raq, it is really hard to suggest what you are doing wrong. You are right, if you are eating a max of 1800 Calories a day and exercising that hard then you should be losing fat.

    I suggest for now just continue as you are. The 3 kg drop in the first week is a big change, maybe you ate less in that first week and your body is compensating a little now. So long as you are getting fitter you will lose more fat. So focus on the exercise. Also ensure that you are more active in other parts of your life, such as more walking and generally being more active.

    If you fail to lose fat then you could try reducing the whey shakes and peanut butter. Give it more time though and do not lose faith. You are doing great. Consider looking for a fitness class or other group activity as these do often push us harder – I always exercise harder in a class than I do at home on my own.

  247. David Stanbridge
    June 7, 2011 at 8:45 pm

    This is an extremely good article… I continually read this type of article but seldom do they get the right mix of information and technical detail, this one does. The one thing I do believe is most important is that the prospective dieter gets their head in the right place before they attempt a diet.

  248. MotleyHealth
    June 7, 2011 at 9:43 pm

    That’s is a good point David. So many people give weight loss no thought whatsoever, grab the first random plan, fad, scam that they see then wonder why it failed. As I said before, Losing weight is not rocket science, but it does require you to master your own mind!

  249. benjamin
    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?


  250. MotleyHealth
    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?

  251. benjamin
    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?

  252. MotleyHealth
    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.

  253. John
    June 29, 2011 at 4:20 am

    Hi. I have recently joined a new gym and am looking to pack on lean muscle, like everybody here I’m sure. My question is how many calories should I eat to see increases in muscle gains? I am 5’10 150 pounds and recently turned 15.

  254. MotleyHealth
    June 29, 2011 at 9:41 am

    Start with more healthy protein in your diet and also healthy carbohydrates (lots of fruits and vegetables). Diet should always come first. At 15 you are going to need around 2700 on days of low activity and 3100 on high activity (gym) days. Work hard and eat healthy.

  255. John
    June 29, 2011 at 2:28 pm

    Will this cause me to gain a lot of fat? Will it easily come off in a couple of months when i come to the cutting stage?

  256. MotleyHealth
    June 29, 2011 at 3:03 pm

    Only time will tell. Without knowing how much exercise you are doing or how many calories you are consuming, or how active you are when not exercising in the gym, there is no way to say. Really you should focus on getting fitter and stronger, and if you are gaining fat then you need to change your diet and reduce calories. If you are new to weight training then you can probably gain a fair amount of muscle without having to load up on calories and protein.

  257. Natalie Sylvia
    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?

  258. MotleyHealth
    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

  259. Thorbjoern
    July 20, 2011 at 11:37 am

    First of all I think that the tips are great and gives good mening to me.
    But I must comment on the lack of scitiffic documentation.
    There is alot of arguing withought explaining how and why this is how it works,
    and there is a lot of references to “Studies have shown”, what does that mean, which studies, do you have a reference, please put in a link for curious people like me :).

    About the metabolism I also would like to se some more details on that, do you have a reference for at study or do you only know of this one example of a woman who didn’t realise she was eating to much?

    In Tip 5, I am confused about the reason why soup should keep you full for longer.
    You describe that when eating solid food with water, the water passes quickly,
    What stops soup from passing quickly, is it simply a matter of have a lot of liquid instead of just some water or has it somthing to do with water vs. soup.

    As I mentioned in the start I do tend to agree on everything, I just really would like some more detailed articles if you have some links.

    Tanks for the tips

  260. MotleyHealth
    July 20, 2011 at 12:50 pm

    All the information came from the BBC Documentary presented by Michael Moseley which was referenced at the end of the article. I will see what additional information may be available.

  261. Johnson
    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…

  262. MotleyHealth
    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

  263. Sarah
    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?

  264. MotleyHealth
    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!

  265. Toni
    August 5, 2011 at 12:13 am

    You say to eat eggs every day for breakfast. Do you mean egg whites or whole eggs? Whole eggs contain yolk which have cholesterol. Can’t all those whole eggs add up weekly, upping your bad cholesterol? Also, by eating soup, I’m assuming you mean broth-based and low-sodium. I mean, eating a heaping bowl of New England Clam Chowder isn’t exactly going to aid in weight loss by my estimates. Also, I heard that you should never drink your calories with the exception of milk. Is this correct? Thanks.

  266. MotleyHealth
    August 5, 2011 at 1:09 am

    No, I mean whole eggs. The yolk of an egg is very nutritious and dietary cholesterol does not actually raise blood cholesterol much. Although eggs do contain cholesterol they also contain healthy fats. To avoid high cholesterol you should keep saturated fat intake under control. The liver creates about 75% of all the cholesterol in the body and saturated fat has the greatest impact. So if you limit saturate fat, take regular exercise and not smoke then your LDL cholesterol levels should remain at safe levels. A couple of eggs for breakfast will not hurt. Ref: Bupa: cholesterol.

    There was also some research from the University of Surrey which found that limiting egg consumption has little effect on cholesterol levels – “Two-egg diet cracks cholesterol issue

    So, eat your eggs. They contain protein, healthy fats and lots of vitamins.

  267. MotleyHealth
    August 5, 2011 at 1:10 am

    Just to add to that, I think that the only reason bodybuilders eat only the egg whites is to keep total calories down. But then bodybuilders can eat 20-30 eggs a day, so that would be a lot of energy in yolks. 2 a day and it makes little difference to total energy.

  268. MotleyHealth
    August 5, 2011 at 1:12 am

    Oh, and about the soup – yes, there are unhealthy soups. The whole idea of eating soup is to ward off hunger for longer. The healthier the soup the better, and it looks like you found some of our healthy soup recipes already.

  269. Toni
    August 5, 2011 at 3:53 am

    Hi, I don’t know if I should ask this here but I just signed up on your site to do a fitness blog and it will not allow me to change my password. Every time I try, your site shuts down. I’m perplexed because I’ve never had trouble with your site before. The password they gave me is a one-time use only so I need to change it. Help!

  270. MotleyHealth
    August 5, 2011 at 10:56 am

    Hi Toni, I tried emailing you but your address did not work.
    I have had some problems with the community site and may be forced to close it down. I have just updated the community homepage with a message. We may be setting up a new community page that will reduce the amount of abuse/spam that we were receiving.

  271. Toni
    August 5, 2011 at 1:54 pm

    Not exactly what I wanted to hear when I checked back this morning but I can understand your decision given the abuse and spamming issues. Hopefully, the new blog portion of the site will be up soon as I’d like to be an active participant. One question though: will the already-existing fitness blogs be archived or just deleted? Thanks for getting back to me.

  272. MotleyHealth
    August 5, 2011 at 2:32 pm

    I hope to be able to transfer over the active blogs. Is yours still there? If so, please send me the web address / user name and I will see what I can do in the mean time – you can send it through the contact form if you like.

  273. Toni
    August 5, 2011 at 4:09 pm

    Yeah, mine is still there – I just checked. So, I can continue to post on my blog from what you said. Great! I thought I’d have to wait until the new section was up and running. Thanks, that helps tremendously.

  274. Toni
    August 5, 2011 at 8:29 pm

    One more question about the eggs: does it matter if they are organic eggs? I’ve been buying them because both my sons and husband tell me they have a better taste than the regular eggs. Do they have the same caloric count and cholesterol as non-organic eggs? Are they really any better for you or it that just a myth?

  275. MotleyHealth
    August 6, 2011 at 9:25 am

    Not sure if organic eggs are any better than free range eggs, possible they are better than eggs from battery hens though. Personally I also go with taste and find free range eggs to be as good as organic and cheaper.

  276. crystal
    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?

  277. MotleyHealth
    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.

  278. khadija
    August 11, 2011 at 4:34 pm

    Hi my name is khadija. I want 2 lose my weight tell me what can I do my weight is 45

  279. MotleyHealth
    August 11, 2011 at 5:19 pm

    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.

  280. deline
    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??

  281. MotleyHealth
    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!

  282. yana
    August 18, 2011 at 12:31 am

    hi,my name is 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?

  283. Toni
    August 18, 2011 at 12:52 am

    Hi Jon!

    One more question about the blogs in the community section: I wanted to update mine with a few new entries and noticed that we can no longer click anything under the ‘fitness blog’ tab like before. I can’t even edit my existing entries. I’m guessing that you shut down this function until the new blog site is up and running. Am I right? I was under the impression that we could add to or edit an existing blog in the meantime but I guess I misunderstood. Can you clairfy for me? Thanks.

  284. MotleyHealth
    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?

  285. MotleyHealth
    August 18, 2011 at 1:29 am

    Hi Toni, not really sure what the problem is to be honest. I see that you have added some entries in the last week. I may log in as you later, although to be honest, I am starting to think I need to update that whole part of the site. It will be a big job though and I have little time!

  286. TD
    August 19, 2011 at 5:57 pm


    I was able to login but I had to get a temporary password…again, that’s how I was able to add some entries but it seems so well, counterproductive to do that every time. It still locks me out every single time I want to change my password though. I can see where it would be a huge undertaking to update the entire blog section…there’s only so many hours in the day!

  287. Janet
    August 23, 2011 at 6:09 am

    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?!

  288. MotleyHealth
    August 23, 2011 at 10:59 am

    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.

  289. sarah walker
    September 13, 2011 at 3:09 am

    i think going on a diet without excercising can still help you lose weight as long as you can maintain the ideology of spending more energy than you consume

  290. MotleyHealth
    September 13, 2011 at 8:45 am

    That is right Sarah, you can lose weight on diet alone. We provide some advice on doing just that here: How to Lose Weight With Only Diet
    But, it makes weight loss much, much harder to achieve. If you can exercise then you really should.

  291. Imaan
    September 24, 2011 at 10:13 pm

    great article.. thanx for this.. i suggest u make a diagram though.. like im going to do now.. =D

  292. MotleyHealth
    September 24, 2011 at 10:26 pm

    An interesting idea – what sort of diagram are you creating? Like an action plan?

  293. Tom Corson-Knowles
    September 30, 2011 at 9:27 pm

    What’s in the Diet Solution?

  294. MotleyHealth
    September 30, 2011 at 9:34 pm

    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:

  295. amna
    October 7, 2011 at 5:24 am

    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.

  296. MotleyHealth
    October 7, 2011 at 12:00 pm

    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.

  297. u ar doing a great work. keep it up
    October 11, 2011 at 3:18 pm

    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

  298. MotleyHealth
    October 11, 2011 at 3:41 pm

    Hi, we have a daily calorie table here (it provides a rough guide to the number of calories you need each day):

    For exercising at home take a look at this article (it links to various home based workouts):

  299. ngozi
    October 11, 2011 at 9:07 pm

    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?

  300. MotleyHealth
    October 11, 2011 at 9:12 pm

    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?

  301. ngozi
    October 13, 2011 at 9:18 am

    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.

  302. MotleyHealth
    October 13, 2011 at 12:14 pm

    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.

  303. cocoa
    October 21, 2011 at 7:14 pm

    Hello I’m 5’5, 158 pounds. Currently started played college basketball three days a week for. Hour and a half, lots of cardio but I want to lose 15 pds what’s my best workout plan plus diet n how long will this take me?

  304. MotleyHealth
    October 21, 2011 at 8:55 pm

    cocoa, if you are doing lots of cardio then this is the best workout – 90 minute of basketball 3 times a week is good. Maybe you could add running on the other days to get fitter quicker. As fod food – just a healthy and well balanced diet. No junk, no soda, no candy, no processed.

  305. Sarah
    October 24, 2011 at 4:18 am

    Hi! My name is Sarah. I’m a dancer. I’m about 5’3/5’3 1/2 ish. I’m 14 and I weigh about 135 pounds. Is this good or bad? I want to get toned and have a good diet..but I’m not sure where to start. Help?

  306. MotleyHealth
    October 24, 2011 at 10:43 am

    Hi Sarah, your BMI is 23.9 which is within the “normal” range. To get toned you need to exercise and regular dance workouts should provide you with all the exercise your need. You will find information on a healthy diet here.

  307. Aziz
    October 25, 2011 at 3:45 am

    I am turning 42 in December and weigh 235lbs. Wants to loose 40lbs. I run on treadmill for 25 minutes 4 days a week.

    Should I do more running to lose weight. I am trying to control junk food by following the tips on your website but rate of loosing weight is too slow.

  308. MotleyHealth
    October 25, 2011 at 12:42 pm

    Hi Aziz, yes, keep running and try to do more. We lose more weight as we get fitter. If you are running 25 minutes 4 days a week now then aim to be running 30 minutes within a week or two. Then increase it to 35 minutes 5 days a week. It takes time, be patient. Losing weight is slow – how long did it take you to gain those 40 pounds? It will take a while to lose it, but with your healthy diet and running you will do it.

  309. Sarah
    October 26, 2011 at 3:49 pm

    Yeah, but surely there is still a best weight loss plan? Surely some exercises and diets combined work better than others?

  310. MotleyHealth
    October 26, 2011 at 3:54 pm

    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.

  311. Chloe
    October 27, 2011 at 3:54 pm

    Hi, I’m Chloe and I’m 16, 5’4″ and weigh about 175 pounds. What is ex exercises that I could do to lose 60 pounds by next summer June 8th?

  312. MotleyHealth
    October 27, 2011 at 4:33 pm

    Hi Chloe, really you should focus on cardiovascular fitness. Running every day, or other cardio like swimming, cycling etc. will help. You have 32 weeks to lose 60 pounds, so that is certainly possible if you focus on losing 2 pounds a week. Exercise and healthy diet is the solution. Start running today. In fact, go NOW.

  313. Rob
    November 2, 2011 at 5:46 pm

    Correction: It is the pancreas that releases insulin and glucagon, not the liver

  314. MotleyHealth
    November 2, 2011 at 6:14 pm

    Cheers Rob, I knew that too!

  315. Trish
    November 3, 2011 at 6:11 pm

    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.

  316. MotleyHealth
    November 3, 2011 at 7:20 pm

    Hi Trish, what exercise are you doing and how long have you been doing this?

  317. Trish
    November 4, 2011 at 5:32 am

    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.

  318. MotleyHealth
    November 4, 2011 at 5:30 pm

    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.

  319. lose the fat
    November 6, 2011 at 10:52 am

    I think a person should take 4 to 5 meals a Day, instead of regular 3 meals.

  320. MotleyHealth
    November 6, 2011 at 2:21 pm


  321. ROSIE
    November 7, 2011 at 9:14 pm

    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

  322. Huyen
    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

  323. Lost
    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.

  324. Pamela
    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

  325. mai
    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.

  326. Dixie
    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

  327. Sean
    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?

  328. jhinuk
    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…

  329. megha george
    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?

  330. MotleyHealth
    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.

  331. mala
    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

  332. MotleyHealth
    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.

  333. megha george
    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??????

  334. MotleyHealth
    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.

  335. Britt
    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!!

  336. sonu
    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

  337. max
    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 ?

  338. Catherine
    November 25, 2011 at 3:19 am

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

    banana or apple

    sandwich, apple/applesauce, water

    Beef, Chicken, Fish, etc.

    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

  339. Daisy
    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.

  340. Edna
    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.

  341. vikas
    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.

  342. Tasneem
    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!

  343. Julie
    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!

  344. Keri
    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?

  345. santhosh
    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.

  346. Jinky
    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

  347. emerge
    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 :))

  348. Santhosh
    November 30, 2011 at 3:37 pm

    please, i am eagerly awaiting for your advise….

  349. Serena
    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.

  350. MotleyHealth
    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?

  351. MotleyHealth
    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.

  352. MotleyHealth
    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.

  353. MotleyHealth
    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.

  354. MotleyHealth
    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.

  355. MotleyHealth
    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.

  356. MotleyHealth
    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.

  357. MotleyHealth
    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.

  358. MotleyHealth
    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.

  359. MotleyHealth
    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.

  360. MotleyHealth
    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.

  361. MotleyHealth
    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.

  362. MotleyHealth
    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.

  363. MotleyHealth
    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.

  364. MotleyHealth
    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.

  365. MotleyHealth
    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.

  366. MotleyHealth
    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.

  367. MotleyHealth
    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.

  368. MotleyHealth
    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.

  369. MotleyHealth
    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).

  370. MotleyHealth
    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.

  371. Keri
    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.

  372. Keri
    December 1, 2011 at 12:22 am

    As well as drinking water instead of sweet tea.

  373. MotleyHealth
    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.

  374. Nikki
    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?

  375. MotleyHealth
    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?

  376. Nikki
    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.

  377. MotleyHealth
    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.

  378. mai
    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.

  379. MotleyHealth
    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.

  380. victoria
    December 5, 2011 at 7:08 am

    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

  381. MotleyHealth
    December 5, 2011 at 8:08 am

    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.

  382. jhinuk
    December 18, 2011 at 7:34 am

    thanks for the many hours should i run or cycle to burn the excess fat..and please suggest some exercise to reduce the bulkyness of my arms..

  383. MotleyHealth
    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.

  384. Jhinuk
    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?

  385. MotleyHealth
    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.

  386. jhinuk
    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..!!

  387. Ritz.
    December 23, 2011 at 1:24 am

    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.

  388. MotleyHealth
    December 23, 2011 at 1:27 am

    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).

  389. ashwin
    December 27, 2011 at 8:55 am

    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?

  390. MotleyHealth
    December 27, 2011 at 11:34 am

    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.

  391. Michael
    December 27, 2011 at 12:40 pm

    Definitely a way of losing the holiday weight acquired, a nice mix of cardio and resistance training that will get help you lose weight as well as get stronger and fitter.

  392. MotleyHealth
    December 27, 2011 at 1:05 pm

    Yep, sometimes the hardest part is in persuading people that it is OK to exercise daily and that they do not need mountains of food to do so!

  393. Aorah1554
    January 1, 2012 at 6:09 pm

    Why does Spot Reduction work for me? I’m so confused. I had big thighs so much so that I had dark stretchmarks on my thighs. I did some leg exercises……by doing that, my legs got smaller. I took my measurememts and they had indeed gotten smaller. My arms did the same thing. Another weird thing that happened was thay my breast size went up two more cup sizes.
    Since Spot Reduction doesn’t exist, then what has been going on with my body? :(

  394. MotleyHealth
    January 2, 2012 at 1:27 pm

    Hi Aorah1554, do you do any other exercise? What sort of leg exercises did you do? For how long?

  395. Breanna
    January 5, 2012 at 12:42 am

    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?

  396. MotleyHealth
    January 5, 2012 at 1:23 am

    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.

  397. Jason
    January 18, 2012 at 5:17 pm

    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.

  398. MotleyHealth
    January 19, 2012 at 12:02 pm

    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.

  399. mona
    February 11, 2012 at 6:56 am

    aorah please speak up!!! please tell me what did you do…im so desparate to know..

  400. Von
    February 15, 2012 at 11:27 pm


    I want to loose 50 pounds by August and I go to the gyn regularly. I eat healthy but the weight is taking so long to come off. What should I do to get the weight off so it will not come back on me??

  401. MotleyHealth
    February 15, 2012 at 11:49 pm

    Hi Von, just two things to do really: 1. Get fitter – do more exercise. 2. Eat healthier – less food, more nutritious food.

    50 pounds in 24 weeks is doable – just over 2 pounds a week. Work hard, cut out all junk food and snacks, eat healthy, exercise daily.

  402. Cristian
    February 16, 2012 at 5:03 am

    Hey there I have another question,
    I eat cereal for breakfast, (once a week maybe a small McDonald burger (about 375 calories in it!! :)
    Lunch is usually a salad or cup of fruit, occasionally a turkey sandwich
    Now dinner is w/e my mom makes! but I tend to eat at 4p.m
    So I go to the gym at 6-7p.m daily
    I come home and around 8p.m I start to get hungry!
    you think eating a small amount of cereal will harm my goal of losing 20 pounds?

    I’m 5’11, weight 220, Male,17

    Also every Friday after school my aunt picks us up and takes my cousins and me to Carls Jr, is that ok once a week? usually on that day I’ll eat breakfast and skip Lunch so i can eat my Big Carl in peace :)!!!

    Thank you in advance!

  403. MotleyHealth
    February 16, 2012 at 5:32 am

    Well, it does look like you need to cut back on the junk food. The Big Carl is full of calories, much from fat. According to the Carl Jr. website a Big Carl has 930 Calories, or which 520 are from fat. That is still a lot. But if you are skipping lunch, maybe OK. Depends largely on how intensive those workouts are.

    But, at your current weight your BMI is 30.7, you really need to work harder to lose some pounds. I suggest dropping the small McDonald burgers for a start – I am guessing that this is less of a social event? A small amount of cereal may be OK, but it has to be small. A better evening snack would be something richer in protein to help feed the muscles and hopefully not stop fat loss – so some fish is always a good option.

  404. Starlett
    February 23, 2012 at 5:18 pm

    I’m 16 years old and my weight is 70 kg!:(
    I need to loose 20-30 kg because I am a ballerina and I need this weight loss like immediately!
    What do you suggest?

  405. MotleyHealth
    February 23, 2012 at 8:59 pm

    Hi Starlett, unfortunately you cannot quickly lose 20-30 kg. All you can do is start following a healthy diet and get a lot more exercise. Do you run or do any other cardio? How long have you been dancing for?

  406. Sunil
    March 14, 2012 at 8:18 am

    Dear Sir,

    I become a great fan of your website, i am from India and i am an IT professional and a stock market analyst, i do have good knowledge on scientific study on the exercises,i do write article on computer stuff, stock market, human mind n behavior etc etc n some time on health, exercise related..

    My articles has been read by 2500 peoples on the mail and these people do forward to their friends from the last 4 years or so.

    I go to the gym and iam very health conscious,do have good knowledge on Nutrition and exercise…

    One querie to you, does carnitine capsules help fat loss? if yes then how much grams the person should take and when to take?

  407. MotleyHealth
    March 14, 2012 at 3:43 pm

    Hi Sunil, in short, no. Creatine will not help you to lose weight. Less food, more activity, more exercise.

  408. Sunil
    March 14, 2012 at 8:29 pm

    Dear Sir,

    Its not creatine….its carnitine….Carnitine is a substance that helps the body turn fat into energy.

  409. MotleyHealth
    March 14, 2012 at 8:48 pm

    Ah, yes, you did say that! Sorry. Well, according to research carried out by University of Maryland Medical Center which reviewed many papers on the role and action on carnitine in the human body, they concluded that “Although L-carnitine has been marketed as a weight loss supplement, there is no scientific evidence to show that it works“. They claim that the human body can synthesize all the carnitine that it needs to convert fat into energy, supplements are not required for the purpose of weight loss. It may provide a benefit to fitness / strength training however.

    See for a good review of the substance.

  410. Ariana
    March 20, 2012 at 10:22 pm

    I’m a 44 years old woman who has struggled with my weight for 20 years (particularly belly fat). I’m a size 12-14, but weigh 83 kilos. For the past six months I work out as often as I can (gym — cardio 45 minutes and 10 minutes of weights) and eat a healthy diet.
    Breakfast: oatmeal porridge made with skimmed milk; blueberries
    Lunch: Tuna on wholemeal bread (I cook the tuna a bit with some onions/ginger/spices)
    Snacks: Banana, dry fruit, apple, muesli with yogurt; cup of tea with two biscuits
    Dinner: Vegetable soup, crackers and cheese

    I have cut out crisps, ice creams, fizzy drinks, creamy desserts, chocolates, pasta, white rice, and reduced my intake of bread.

    So why am I not losing weight faster, and why do I weigh a godawful 83 kilos!! Please let me know your thoughts. Thank you

  411. MotleyHealth
    March 20, 2012 at 11:45 pm

    Hi Adriana, how much weight have you lost in the last 6 months? Do you always have 2 biscuits with your tea? That could be one extra habit to stop.

  412. Ariana
    March 21, 2012 at 10:12 am

    Hi, Thanks for your reply. On the weight scale I’ve lost 1kg. But in terms of clothes fitting etc. its feels like a bit more. That seems to me a very slow pace of weight loss.
    What I cant understand is this: over a year ago I wasn’t able to exercise too much and would have frequent soft drinks, desserts, bread etc. So more exercise and cutting back these things should have made a bigger difference?

  413. MotleyHealth
    March 21, 2012 at 10:22 am

    Yes, cutting back on those should make a difference, and it has. You have lost 1 kg. Now you need to take the next step and completely remove them from your diet, if you have not done so already (I know you said you did, but just checking!). Maybe for lunch swap the bread for a simple salad (watercress, lettuce etc.). Maybe you are having too many snacks too – looks like around 5 snacks a day. Reduce that to just 2 a day.

  414. Ariana
    March 21, 2012 at 10:50 am

    Thanks — very helpful again. So you are saying cut out bread etc. altogether? I’ll also work on eating less i.e. — the two snacks idea, perhaps I am really eating too much, even if it is relatively healthy food.

  415. MotleyHealth
    March 21, 2012 at 12:53 pm

    Certainly reduce bread yes, and it really is easy to eat too much healthy food!

  416. Mitch
    April 22, 2012 at 4:27 am

    Hi, I am a 15 year old I weigh 168 but it is mainly fat. I am trying to lose weight but seem to have trouble doing it. I would love 6 pack abs but I would like to lose the weight first. I usually eat healthy but every now and then slip and eat a lot. I work out on average four days a week, anything from running 1.5 miles to doing sit ups and squats do you have any advice for minimizing my fat and building more muscle?

  417. MotleyHealth
    April 22, 2012 at 8:53 am

    Hi Mitch. You need to exercise more to start with, 1.5 miles is a relatively short run for burning fat. You also need to start doing some regular bodyweight workouts. Most importantly is that you have to control your eating, stop the binging.

  418. marielle
    April 22, 2012 at 11:48 am

    HI, iM 22 y/o i weigh 233 lbs. my height is 163cm..
    Im a college student, so I don’t have enough time to exercise everyday.
    AS of now its our summer break so i decided to walk every morning for 1 hour(3-4Km.), and sometimes I play badminton in the afternoon for 45 mins to 1 hour ….

    as for the food i decided to increase my water intake and I only eat junk foods for i think 2 or thrice a month, I eat 3 serving of rice for a day, 2 pieces of bread in the afternoon, 2-3 slices of meat per meal (except for breakfast), for breakfast i always eat an scrambled egg and 1 hotdog…. I dont usually eat fish unless its fried, for vegetables, I eat them for 4 – 5 times a week….

    do you think its okay? or should I change it?

  419. MotleyHealth
    April 22, 2012 at 12:10 pm

    Hi Marielle. Firstly, why do you have no time for exercise at college? Do you study 16 hours a day? Make time for exercise. Your brain and your results will improve! Walking is good, just keep doing it every day.

    Diet is more of a problem. You do not need to eat rice 3 times a day, and have bread, and a hot dog. Do not fry your fish, bake or steam instead. Sounds like you are eating too much food and a lot of high GI (high sugar) foods too. More vegetables, less rice, no hotdogs, more fish.

  420. Laura
    April 24, 2012 at 10:00 pm

    Hi, i am a 24 year old girl weighing 117lbs. I exercise on average 6 times a week and believe i eat healtily. I eat a lot of fruit, salads and soups whilst drinking roughly 2 litres of water a day. I have bad days where i may go to a restaurant and have 3 courses or every couple of weeks have a takeaway. I am trying to lose weight, increase muscle and tone up for a holiday in 7 weeks but i seem to be gaining fat rather than losing weight. ANy advise you could give for a quick fat fix would be amazing. Thank you! :)

  421. MotleyHealth
    April 24, 2012 at 11:08 pm

    Hi Laura, we do not really do quick fat fixes here. How tall are you? At 117 pounds you are already light. Your solution has to be exercise. You have almost 50 days to get yourself in shape before your holiday. Do a workout every single day and continue to eat a healthy and balanced diet and you will do OK. Stop the takeaways and when going out for a meal skip the first or last course and go easy on the wine etc. It does not really matter what sort of exercise you do, so long as you do something everyday, ideally for 30-60 minutes.

  422. free diets that work
    April 27, 2012 at 1:47 pm

    being on diet is a stressful part specially your overweight or obese. It was a challenging part that need a strong motivation to succeed on weight loss. With the proper combination of diet and exercise, you on your way to reducing weight. Natural foods with great nutrients are essential in keeping healthy while on a diet.

  423. Mitch
    April 30, 2012 at 1:42 am

    Hello, I left a reply a short while ago and your tips are helping, what do you think are good snacks to help me lose weight because sometimes I eat chips? Thanks for your help!

  424. MotleyHealth
    April 30, 2012 at 3:36 pm

    Hi Mitch. Good snacks to lose weight – there are not really any snacks that will help you lose weight as such. A high protein snack can help reduce hunger so that could be considered good. Something like cottage cheese. Or have a healthy fruit snack that will give you more energy for exercising later.

  425. Brittany
    May 7, 2012 at 10:16 am

    Hey! First off, I’m a 13 year old female, 5’1″ and 107 pounds. My weekly workout schedule consists of 2 hour boxing twice a week (competitive, so we train pretty hard.) and a 1 hour ‘basic workout’ boot camp at 6AM twice a week. ( the days I don’t box.) I also work which requires me to walk a bit.
    My daily food schedule would be Something like breakfast: 1 banana, yogurt / Almond apple crisps cereal / eggs and beans
    snack: 2 oranges
    lunch: soup / sandwich and an orange / mixed veggies and salmon
    dinner: depends on what my mom cooks but shes very healthy and it’s usually salad with some sort of Protien.
    I make it a goal to eat around 1200 calories a day
    So my questions are, I really want a six pack and I work my abs out lots! But I have some fat in my stomach (You know, that stupid inch of fat you cant seem to get rid of?) How do I get rid of it? And sometimes I give in to cravings and get a medium chillate with caramel from second cup (about once a week) is this alright? or is it going straight to my belly!

    Thanks! I’m not even sure if you’ll see this and I’m sorry for all the questions! hope I provided enough information?

  426. MotleyHealth
    May 7, 2012 at 6:02 pm

    Hi Brittany, it sounds like you are eating healthy and exercising often. You are also at a healthy weight for your age and height with a BMI of 20.2. Just keep up the boxing and bootcamps and in time as your body develops you will get fitter and more toned. Do not try to rush is. Your body needs more energy, not less, so really you should be eating around 2000 Calories a day of nutritious food.

  427. Neena
    May 29, 2012 at 11:21 pm

    Thank you for providing this forum. I read through all the posts, and felt confident to post my personal situation here.

    I am 34, 5 5” and weigh 200 pounds. I basically have a medium size pear shaped body with a dense bone structure. Sizewise, I am a US 14. I have a LOT of fat on my body.

    It’s very confusing because I eat in an extremely healthy manner. No sweets, cookies, cakes, sugar, icecream, candy, ‘health’bars etc. No fast food, no white rice, no bread or pasta. I eat brown rice, quinoa, barley and sometimes oats, organic eggs, lots of fresh vegetables and green/black tea, and some high quality supplements. Pasta is a rare treat. I even limit fruit and don’t consume the high sugar fruits (like mango). Even my snacks are healthy – veggies with hummus, a piece of cheese on a cracker, almond butter and apple slices, a pure whey shake with no sugar etc. I am a vegetarian, so tofu, pulses, and dairy provide protein. I do not eat out. When I do crave sugar, I sometimes eat some honey or maple syrup on ricotta cheese with lemon juice.

    I stopped exercising out of depression. When I exercise I end up eating more which negates the effect of the exercise and so on. This cycle continued till I just stopped exercising completely. I lost a lot of strength and agility during this time. I never stopped eating healthy though.

    Now I am starting to get back to exercise. I feel very slow, sluggish, fatigued, in a brain fog all the time. What would you recommend for someone like me? Where should I start? Do you think I might be eating too much (of a good thing)? Should I get my metabolism checked? I’m at a loss for ideas.

    Any suggestions would be very welcome.

  428. MotleyHealth
    May 30, 2012 at 12:06 am

    Hi Neena, how long have you been exercising for? Give it a little time for your body to get used to eat. Your diet looks pretty healthy, but do remember, too much food causes weight gain (or failure to lose weight) and this includes healthy food. Really it is all about willpower at the end of the day – you have to want to lose that weight.

  429. Rkarly
    June 7, 2012 at 7:22 pm

    Hello, My name is Raychael I’m 5″9 and 190 lbs I want to lose 50 pounds, I recently had a baby 3 months ago and gained 60 pounds I lost 30 pounds right after I had my baby and then in the first month i LOST 10 more pounds but I wanted to lose weight before I got pregnant.. I am doing 2 40 minute workouts a day 5 days a week, cardio in the morning and strength training in the evening, also on the weekends I go for 30 minute walks, I’m eating 5 small meals per day every 2-3 hours and I m only drinking water and green tea, will i lose weight with this schedule?

  430. MotleyHealth
    June 9, 2012 at 6:18 pm

    Hi Raychael, so long as those 5 small meals are not too high in calories then you should lose weight. You will certainly get a lot fitter and that is half the battle (if not the whole battle). Just stick to the plan and monitor your progress.

  431. You Could Check Here
    July 1, 2012 at 12:06 am

    I don’t know whether it’s just me or if perhaps everybody else encountering problems with your blog. It seems like some of the written text in your posts are running off the screen. Can someone else please comment and let me know if this is happening to them too? This may be a issue with my web browser because I’ve had this happen previously. Thanks

  432. MotleyHealth
    July 1, 2012 at 11:46 am

    This site has been tested on many browsers and computers and if you are seeing problems on other sites, sounds like your computer is not working quite right. Sounds like you may need to get a new PC.

  433. swwent
    July 2, 2012 at 7:41 am

    It is shocking to realize, and I do believe that the products that are labeled low fat are laden with corn syrup and other things that we can’t even pronounce. The food manufacturers have gone too far in trying to sell us cheap almost inedible foods in order to make a buck. We have to take charge of what we consume in order to live long, healthy, happy lives.

  434. Gurinder
    July 4, 2012 at 7:54 am

    Hi I am 5’11 and 215 pounds I really would like to lose at least 30 pounds
    what can I do to reach my goal?

  435. MotleyHealth
    July 4, 2012 at 12:19 pm

    Hi Gurinder, follow the advice here! Daily exercise and healthy eating.

  436. Shreya
    July 7, 2012 at 8:22 pm

    Hi I have a 11 year old ( going to turn 12 in 3 months ) child who is 5ft and somewhere between 5 to 7in and weighs 116 pounds and keeps gaining weight…she even has a big appetite and gets hungry every hour or 2 ( not night )…she is lazy to exercise and doesn’t have friends her age to be with…even at night she doesn’t sleep well and stays until 11 o’ clock approx. and gets up late like 9 or 10 o’ clock…what should I do… please help me, she wants to lose weight and burn fat in her stomach and thighs…hope you reply soon.

  437. MotleyHealth
    July 7, 2012 at 9:09 pm

    Hi Shreya, you really need to try to encourage your daughter to eat healthy and get active. Maybe find some activities to do together at the weekends or after school. At 116 pounds and 5 foot 6 her body mass index is 18.7. This means that she is slim, and she does not need to lose any weight. A body mass index of less than 18.5 would indicate that she is actually underweight.

    So, ensure that she is eating well – vegetables, fruits, dairy, lean meats, fish, eggs etc. and encourage her to be more active. As for sleep patterns, these are habits that have to be broken. Send her to bed on time (around 9pm) and get her up earlier for a healthy breakfast and then some activity. I assume she is only getting up at 9 or 10am on weekends?

  438. Naseer Khan
    July 21, 2012 at 4:08 am

    Hi, I’m 5″7, 23 year old male from Pakistan. Currently I’m 150 lbs and my waist is 35 inches. I was physically very active and loved playing cricket and football until I was in my late teens. Until then I was underweight and physically weak. After that, I became physically less active and my sporting activities became rare. I started gaining weight. But I never paid too much attention to it until this year, when I started gaining weight at an alarming rate. I gained 20 lbs in 6 months. And in my five weeks long summer break from school, I gained 11 lbs. Most of this weight has been gained in my belly and hips. I did not gain any mass in my upper limbs. I played football on and off, so I did gain a little mass in my thighs, but that’s not too much. My belly is what worries me. Overall my body is not very muscular. Only my belly makes me look fat and abnormal.

    I should also mention that I’ve been suffering from dysthymia (a chronic form of mild depression) on and off for the last six years. My biological clock has been disturbed. I don’t sleep more than a couple of hours at night. Often I don’t sleep at night at all. I sleep for three to four hours in the afternoon. This has been going on for the last six years. This might also have contributed to my weight gain.

    One week back, I finally decided to lose weight. I resumed physical activities and started playing football for an hour or half five times a weak. Plus I reduced my calorie intake to 1000-1500 calories per day. This made me lose 4 lbs in a week. Which is encouraging. But it did not make me lose a single inch of my waist, which is worrying me. I can not play football regularly because of my studies and specially because this is the month of Ramadan. But I can keep my calorie intake below 1500. I know I can lose weight by monitoring my calorie intake. But I want to know how to reduce my waist size.

    Thank you!

  439. MotleyHealth
    July 23, 2012 at 11:05 am

    Hi Naseer, just maintain the exercise. You have already proved that by changing your exercise and diet you can lose weight. 4 pounds in a week is a lot. So more sensible diet and regular exercise should allow you to maintain a healthier weight loss over the long term. In Ramadam try not to eat too much at night, many people actually gain weight in Ramadan because they overcompensate during the night time meal. If you get fit and eat healthy the waist will shrink in time.

  440. Brandon Vreeland
    August 21, 2012 at 8:02 am

    Brandon wanted to lose weight

  441. MotleyHealth
    August 21, 2012 at 11:08 pm

    Follow the advice here Brandon, and ask specific questions when you are stuck.

  442. Gordon Youd
    August 31, 2012 at 8:34 pm

    With all the helpful information around that people do not stick to or follow a weight loss plan.
    Is it lazyness?

  443. MotleyHealth
    August 31, 2012 at 11:36 pm

    It goes deeper than laziness Gordon. There are many reasons why people fail to stick to a weight loss plan. Human psychology is complex, and while laziness may be an issue, self esteem, motivation and willpower to overcome the very natural desire to do nothing must be considered. It is easy for a person who is not “lazy” to call it laziness.

  444. Renee'
    October 3, 2012 at 12:14 pm

    Your site is the most informative I’ve found and I appreciate the invitation for guidance. I sincerely hope you can help me.

    I am female, 36 y/o, 5’3″ and 130-140 lbs. I was diagnosed with HBP 2 years ago and take medication for it. I am a native Arizonan who recently moved to Ireland with my husband. I am usually 120-125 lbs., but have done little exercise due to injuries in my youth that resulted in joint pain and poor posture. I am not legal to work yet, and as such, am quite housebound with much more inactivity. I am facing my first fall/winter and am cold much of the time. I incorporate lean meats, fish, fruit, salads, soups, smaller portions, etc. with respect to my diet. Due to my having a less active lifestyle, I have noticed a larger waistline (visceral fat), fuller face, and have concern about Diabetes like my father has. It is he whom I’m told I may have inherited my HBP from (in accordance with my doctor that can fathom no other reason due to my height, age, weight and lifestyle.) I would very much like to incorporate a daily exercise routine (I have plenty of time to create this new habit) but am fearful of hurting myself (shoulders, hips, neck) or making my posture worse. I would like to lose a few pounds to return to my regular weight, sure, but also want to help tone and strengthen my body. I am alone much of time time and live outside town, meaning I cannot access a gym. I have read through the additional information provided on your site with respect to Michael Mosley and the BBC as well as the SMART Plan. The Action part is where I am lost. I have also read through your 20 min. a day plan. Can you tell me – is that my best bet as a beginner with these circumstances? Should I modify any of the exercises to begin or is it safe enough to attempt as is? I am looking at a new life here halfway across the world and simply want to make the best of it physically – to help correct what’s wrong and live with less pain and controlled weight. Can you please guide me as to my next (first) step in creating this exercise routine? …Thank you so much for having posted all of this invaluable information. And for taking the time to read this. If you can get me off and running in the right direction, it would mean the world to me.

  445. MotleyHealth
    October 3, 2012 at 10:55 pm

    Hi Renee. Well, the good news is that at 130-140 pounds you are not overweight according to the BMI scale. If you are not doing anything specific about the blood pressure I would get it checked out by a doctor in Ireland. Without knowing the extent of your injuries it is hard to say if you need to modify the 20 minute workout. Just try it, but go at an easy and light pace and see how it feels. Fitness is about building up strength and stamina a little at a time. Always listen your body – stop if your feel pain.

    Type 2 Diabetes is a lifestyle disease – caused by poor diet and lack of exercise. If you are concerned about this, then all the more reason to get active. Strength training has been shown to minimise risk, as has general fitness. Following a lower GI diet that will help you to naturally regulate your blood sugar levels should also reduce risk – look after your pancreas!

    Walking is also a great form of exercise, so if you have the wonderful fresh air of Ireland and plenty of time on your hands, then get kitted out in some nice waterproofs and walking boots and explore your new surroundings. You could start weight training too – if you order a pair of adjustable dumbbells you can slowly increase the weights as you get a feel for what your body can safely do. Start with the “Strength Training For Women” exercises (we will be updating that article with some new photos of the exercises soon).

  446. Graham Bourne
    October 9, 2012 at 5:38 pm

    I am 65 and retired My weight ballooned up to 18 stone 2lb, mostly due to comfort eating and drinking due to a severe accident to my left shoulder.
    Since an operation to repair the damage I have decided to really try and lose about six stones and get down to a healthy 12 stones.
    My wife reckons that this is unrealistic and that I would look terrible, so who do you think is right?
    I have been going to my local gym now for a couple of months and with a virtual carb free diet and exercise, generally three to four hors in the gym three times a week doing a combination of cardio and weights I have got down to 16 stone 11b but I seem to have reached a plateau and am losing heart.
    Am I going about it the wrong way or do I carry on/

  447. MotleyHealth
    October 10, 2012 at 10:47 am

    Hi Graham, you are certainly making a good start. How long has it been since you lost any weight? Sometimes we do pause for a little. Keep working on getting stronger and fitter, this will aid the fat loss. It is certainly not an unrealistic goal to get down to 12 stones, but it will not be an easy journal. Hopefully by the end of it you will look and feel better – you will also have a more active and fulfilling retirement if you are fitter. You could start eating carbs again (we need carbs) but follow a low GI diet, and maintain smaller portions. Also on the days that you are not in the gym you could go walking to help burn more calories – something you can do with your wife.

  448. Graham Bourne
    October 11, 2012 at 9:19 am

    I weigh myself every Monday morning and it’s been a fortnight since losing anything. I really push myself in the gym both with weights and also I always finish off with a twelve minute pyramid interval session at the end either on the cross trainer or on the excercise bike.
    I have tried to keep right off carbs so I don’t eat bread,biscuits, rice or pasta. I do have a weakness for mixed nuts and the occasional single malt scotch but otherwise I’m fairly focused on trying to lose weight.
    If I was to reintroduce carbs, what would you reccomend?

  449. MotleyHealth
    October 11, 2012 at 9:49 am

    Eat some low GI carbs (salad vegetables etc.). Basically, if you are doing a lot of exercise and not losing any fat, you are still eating too much food. Write down everything that you eat over the next week, then sit down and cross out everything that is bad. Then make a concious effort to avoid the extras. Turn them down when offered with a cup of tea, don’t have dessert with your meal, don’t have that little bag of nuts. There is a huge amount of energy in nuts (good energy with protein) but too much is still going to halt fat loss.

  450. sina tsegazeab
    November 20, 2012 at 10:02 am

    hi am Sina am 24 years old i want to lose weight.i weight 63kgs and a want to be 58kgs i do excercise every morning since last month for about 1hr… but anfortunately i lost only 1kg and the biggest problem is i have a very fat belly so please help me what to do ………feeling very desprately….
    thanks alot

  451. MotleyHealth
    November 20, 2012 at 8:24 pm

    Hi Sina, sounds like you have made a good start. 1 kg weight loss is not at all bad. Did you make any changes to your diet? In the last month did you get fitter and start exercising to a greater intensity, or carry on with the same workout every day?

  452. daniel
    December 23, 2012 at 4:12 pm

    Hi there.

    This is a great article on weight loss, well put together and really useful. Thanks so much for taking the time to provide a super resource like this.


  453. Jennifer
    December 31, 2012 at 2:12 pm

    hi my name is Jennifer and im 19 years old I currently weigh 80kg and I would love to lose 25kg so than my final weight will be 55kg. is 55 kg an appropriate weight to be for a girl my age? my height is 155cm.

  454. MotleyHealth
    December 31, 2012 at 2:43 pm

    Hi Jennifer. According to the Body Mass Index your BMI is currently about 33, which means that you are overweight. To be within the right range for your height, you should weigh between 44.5 kg and 60 kg. So your target weight is a sensible goal.

    25 kg weight loss will take about 50 weeks to achieve at a sustainable and manageable 0.5 kg per week. So make it your goal for 2013. Do not expect to lose all that weight in a month, it is just not possible. You need to start eating much healthier and exercise daily.

  455. Sam
    January 15, 2013 at 6:57 am

    One if the most useful information on weight loss…thank you for this great information.

    I am 35 and my height is 5;11. My weight is 92 kg which is 20 kg more than the ideal weight according to height-weight index ratio and I m determined to loose the extra weight.

    now I take controlled the breakfast I take a small bowl of skimmed milk with Kellogg plain cornflakes or 1 boiled egg with fruits. Around 11 AM I take a bowl of mix fruits and in the lunch I take 3 wheat chapati with a bowl of seasonal vegetables, dal and salads. In dinner I take bowl of spinach carrot soup with either 2 boiled eggs or a bowl of boiled black chickpeas/kidney beans alternatively. Once in a week I eat chicken. I only drink 2 cup of black tea in a day .

    I do 20 minutes of brisk morning walk with 10 minutes of sit ups and pull ups.

    I haven’t take any guidance from any doctor so plz tell me am i talking right diet and I have a desk job so the current diet with my morning exercise is good enough to loose weight in coming months ?

  456. MotleyHealth
    January 15, 2013 at 11:07 am

    Hi Sam, thank you for your nice comment!

    Breakfast: fruits and egg is good, cornflakes are high GI, which means that sugar is released quickly leaving your hungry, and potentially stopped fat loss. Oats are a much better choice for breakfast.
    Snack: make sure the bowl of mixed nuts is small. There is a load of energy in fruits and you can easily consume too much.
    Lunch: Consider stopping the 3 wheat chapati. The vegetables, dal and salad will contain all the carbohydrate that you need.
    Dinner: Looks good, careful of portion size.
    Chicken: eat more protein, eggs and chicken are good, but you could do with a little more. Pulses, nuts and tofu are good vegetable sources.
    Exercise: 30 minutes of walking and exercises is a good start. You need to ensure that you are pushing yourself to do more over the forthcoming weeks though, increase duration and intensity.

  457. deborah
    January 31, 2013 at 5:04 pm


    I am wanting to lose weight but i am diabetic for my breakfast i would usually take a bowl of branflakes for lunch id try eating a salad or something low fat and usually would try to eat low carb meal at dinner. I am working out at the minute 2-3 times per week and havent lost any weight can you advise me on any changes i can make to kick start weight loss and also to continue loosing it.


  458. MotleyHealth
    February 1, 2013 at 12:59 pm

    Hi Deborah. You could start by trying a different breakfast cereal. Oats are as good as bran. Increase your exercise by adding another session and always strive to beat your personal bests – complete more exercises, go faster, exercise for longer etc. Just keep pushing yourself.

  459. Simran
    April 16, 2013 at 8:54 pm

    Hello, im nearly 13 years old and weigh about 8 stone. I’m about average height, and have a bulging, fat stomach. I eat 3-4 meals per day; cereal for brekkie, sandwiches,crisps,cereal bar+juice for lunch,and bread,potato,meat etc for dinner. I do PE twice a week, and football club once a week. Can you help me lose my belly, and what should i eat according to what i do? Thanks:)

  460. MotleyHealth
    April 17, 2013 at 10:47 am

    Hi Simran, you should stop eating the crisps for a start, have an extra piece of fruit. 4 meals a day is too much too, you should just have breakfast, lunch and dinner. Do an additional weekly activity too if you can.

  461. kelly yang
    May 2, 2013 at 8:36 pm

    hi there. i hope you are doing great. i am doing good. i just have a couple of questions. im not a milk person im more of a pop juice and mostly water. you can say mixture of fluids. anyways my son drinks 2 percent milk and im wondering will that help me to lose weight too. instead of drinking pop juice i should go for milk and water. yes i know milk is good for your bones. any advice will be great. thanks

  462. MotleyHealth
    May 2, 2013 at 8:41 pm

    Kelly, you definitely haver to stop the pop juice if you want to lose weight. Some milk, in moderation, is OK. Too much will of course stop you from losing weight. A glass a day should be enough.

  463. kelly yang
    May 2, 2013 at 9:12 pm

    oh thanks for the great advice. i have another question is that i love yogurt and i usually get the strawberry one (yoplait) ummm should i switch it to (light yoplait)? thanks

  464. MotleyHealth
    May 3, 2013 at 7:36 am

    No, either is OK, but if you are eating several a day then consider Light, or eating fewer.

    According to the original contains 170 CAlories, with 25g sugars and 5% saturated fat. The Light contains 90 Calories, with 10g sugars and 0% saturated fat. So Light is almost half the total calories.

  465. kelly yang
    May 3, 2013 at 3:43 pm

    oh wow that’s pretty cool to know. so yesterday i weighed 142 at a friend’s house. after work i was jogging on the treadmill for like 20 minutes after that i ate boiled eggs for dinner. this morning i weigh myself again i am 139. hmmm how could that be did i lose weight overnight. lol. and i woke this morning to fast walk after that i ate egg soup for breakfast, then for lunch a bowl of salad, after i get off work go home and go on the treadmill again. Am i doing it correctly to lose weight?

  466. MotleyHealth
    May 3, 2013 at 4:02 pm

    Hi Kelly, these daily fluctuations in weight is not “weight loss”, it is just the weight of your meals and drinks. You are not losing 3 pounds while you sleep. Just maintain the healthier diet and regular exercise, and weigh yourself once a week, ideally at the same time each week, such as before breakfast on a Monday.

  467. kelly yang
    May 3, 2013 at 5:27 pm

    oh ok thanks for the tips and answers. yes i thought it was pretty weird losing 3 pounds in one night. its not possible. lol or maybe the scale is telling me wrong or something. WHERE CAN I GET A ACCURATE WEIGHT SCALE?

  468. MotleyHealth
    May 3, 2013 at 5:32 pm

    Kelly, the scale may be accurate, but remember, if you drink a pint of water your weight will increase by about 1 pound. After a few meals your weight will increase by several pounds. Just weigh yourself once a week.

  469. kelly yang
    May 3, 2013 at 5:46 pm

    okay thanks. :)

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