Firstly, well done! The fact that you are reading this means that you are far more likely to succeed in your weight loss journey. All too often people attempt to lose weight without really thinking about how it is going to happen. More often than not the result is that it does not happen!
As I have mentioned in previous articles, to lose weight (i.e. to lose fat – there is an important distinction between the two*) you need to change your diet and also exercise more. Just to recap, the reason why you are overweight is no different from the reason why any other person becomes overweight – you have been eating more food than your body needs. It makes no difference whether you have a rare genetic condition, are on medication or have a slow metabolism – it is still possible to eat a healthy and well-balanced diet without gaining weight.
There are No Fast Solutions
Back to losing weight though. Firstly, do not hope for a quick weight loss solution – there are none. Really, none, zero, zilch, nada. Nothing that you can do will make you lose a significant amount of weight in a very short time. If there was such a solution by January 14th of every year there would be no overweight people as everyone would have reached their New Year Resolutions to lose weight already. I hope that this has not disheartened you, I just like to be realistic about these things. Why?
The Importance of Being Realistic
Most people fail to lose weight simply because their expectations are too high. If you set realistic goals within realistic time-frames then you will not be disappointed when you fail to lose 50 pounds in a month. So what is a realistic goal? Really maintaining a weekly weight loss of anywhere from 1 to 3 pounds is realistic, but, that is not to say that you will lose that much weight every week. On the flip side, you may lose more.
The Best Way to Exercise To Lose Fat
There are many different ways to exercise. Many people sell the idea of a particular exercise program and just about every fitness enthusiast is sure that their chosen method of exercising is the best. So, how on earth do you decide what type of exercise to do? Who is telling the truth? Do you do long cardio sessions of running, swimming, cycling or rowing? Do you do interval training with alternating short sprints and slower recovery? Do you lift light weights many times or heavy weights few times? Whichever method you chose someone will tell you it is the best. Well, they are all wrong, because ….
There is No Best Way to Exercise!
This may sound like nonsense, but really it is true. Here’s why: To lose weight (reduce fat tissue) you need to make sure that each day your body is burning more calories (using more energy) than you are consuming. So if your body requires 2000 Calories to maintain its current mass (fat and muscle) and you only consume 1750 Calories and burn an addition 250 Calories with exercise, you are running a calorie deficit of 500 Calories. Do this every day and you will lose about 1 pound of fat each week, all things being equal.
A word of caution: We are all different and this is just a guideline. It is impossible to provide an exact answer to the all too often asked question “how long will it take me to lose 10 pounds?“. There are too many variables at play. So, any form of exercise will help you to lose weight. The real question is, what is the best type of exercise for you? Here is an example. On our article about jogging and running one of our readers asked whether slow jogging was as effective as faster running. This was the answer I gave:
“If you run at 10 mph (approx. 16 km/h) for 15 minutes you will burn 413 calories. You burn the same if you walk at 3 mph (approx. 5 km/h) for 60 minutes. So running burns fat 4 times faster than walking – but you may not actually be able to maintain that pace for 15 minutes if you are not fit. A compromise will probably be better, such as jogging for 30 minutes – If you jog at 5.5 mph (approx. 9 km/h) for 30 minutes you will burn 478 calories.“
So. although running is a better way to exercise to burn calories faster, it only works if you are fit enough to sustain running for long enough. Most people are able to walk for an hour, few are able to run fast for 15 minutes. So which is “the best exercise” in this case? Walking of course, as the goal is to create a calorie deficit.
The same rule can be applied to resistance exercise. However, one problem with using just resistance training to manage your weight is that the key goal in weight training is to gain muscle and to build muscle you need to eat more. Your muscles need glycogen to work (the liver converts dietary sugar into glycogen) and your muscles need amino-acids from proteins to grow stronger. If your goal is to lose fat, a plan that involves eating more is not always the best idea, especially if you are overweight because you love eating! However, weight training does still burn additional calories so if you make sure that you workout without taking in addition calories (you may wish to increase protein and reduce low quality carbs) then you can create a calorie deficit.
The Science Behind these Claims
OK, you really should not just believe everything you read without questioning it first! How can you be sure that my suggestion that the type of exercise does not matter is correct? What about all those bodyweight plans, weight training plan, workout routines etc. that everyone is selling? The before and after photos always show great results – they must be the best? Well, many do work, but only because the individuals work hard to get results.
“Significant weight loss and improved cardiorespiratory fitness were achieved through the combination of exercise and diet during 12 months, although no differences were found based on different exercise durations and intensities in this group of sedentary, overweight women.” – Jakicic et al, 2003.
In 2001 a group of medical and sports scientists carried out a 1 year study into women and weight loss. 184 overweight (average BMI of 32.6) and previously sedentary women (never did any exercise) completed the study. The women were split into two broad groups and one group performed vigorous intensity/high duration exercise and the other group performed moderate intensity/high duration exercise.
So this is comparing short and intensive workouts with those “long boring cardio” sessions that so many people are convinced do not aid weight loss. The result of the trail showed that the women doing the short and intensive exercise lost on average 8.9 Kg and the women doing the longer workouts lost on average 8.2 Kg. As far as the researchers were concerned there was no significant difference between the two.
The Diet While Exercising
As a part of the study all women followed a strict diet of 1200 or 1500 Calories per day and ensured that dietary fat was 20% to 30% of total energy intake each day. The women in the study had an average age of 37 which means that daily calorie needs at low activity are 2000 Calories.
Why this Research Is Important
What makes this research really important is the fact that the 184 women who stuck to the plan for 12 months all lost weight, and an average of 8.55Kg (19 pounds). This means that if you are an overweight woman and you start exercising today you can expect to lose 19 pounds over the next year. This is again proof that a healthy diet (healthy being defined as balanced and portion controlled) combined with regular exercise will lead to weight loss in obese individuals. It is really not possible to fail to lose weight if you exercise and eat healthily. All you need to do is stick to the plan.
What about Prof. Tabata?
I have talked about Tabata training and short intensive cardio workouts before. In Scientists Prove Short Intensive Cardio Better Than Endurance To Lose Weight and Get Fit I discussed research that showed how intensive exercise helped people to get fit and lose weight quicker and in MetCon – The Way To Get Fitter Faster I talked about the Tabata method.
However, it is my belief that these studies do provide evidence that short and intensive exercise can improve peak performance in athletes and can help people to lose fat quicker, but, for those that are not in excellent physical shape these systems do not apply. As I mentioned in the example above, the average unfit person can walk for 60 minutes without stopping but cannot run fast for 15 minutes. Also, people start too fast and intensive with exercise tend to burn out too quick, the failure rate is higher. Often people take this approach because they are desperate for faster results and when they do not get the results they want the combination of burnout and disillusionment makes them just give up.
Average Calorie Expenditure For Different Activities
One question people often ask when choosing a new activity to help lose some weight is, “how many calories will it burn?” There is often a misconception regarding how much energy is used in different activities.
For example, many people disregard walking as a form of exercise as it does not burn many calories, but when you consider that you could walk for a couple of hours on a Sunday afternoon, which would expend up to 600 Calories, which is the equivalent of 1 hour on the cross trainer, or an hour of step aerobics , the benefits of a simple exercise like walking become suddenly apparent.
Most people, even those who have not exercised for a long time, can walk for a couple of hours if they want. However, most unfit people will struggle to jog for more than 15 minutes to start with. Walking wins!
Skipping and running obviously use the most energy in this group, but very few people are able to sustain either exercise for a couple of hours. If you are very fit you can run for one hour but skipping is generally done at a few minutes at a time as it is such an intensive form of exercise.
The table below lists more activities and the average Calories used per hour for each. Obviously this is just a guideline as different people will require more energy for different activities, depending on the size of the person, muscle mass etc. But it is a useful comparative tool.
On the list we have including a few “non activities” such as eating, sleeping and sitting just to highlight that our bodies are burning calories all the time, this being the basal metabolic rate. For example, sitting is 85 Calories per hour which works out 2040 Calories per day.
Metabolism also varies depending on muscle mass, so the more muscle you have the more calories you burn off all the time. This table can help you to calculate calories burned during exercise.
Type of exercise |
Kilocalories used per hour |
| Aerobics – e.g. gentle aerobics classes | 450 |
| Aqua aerobics – gentle swimming pool workouts | 400 |
| Cycling – either stationary bike of road | 450 |
| Cross Trainer / Elliptical Trainer | 500 |
| Eating – yes, eating burns calories! | 85 |
| Golf with a trolley | 180 |
| Hiking / Brisk Walking | 500 |
| Jogging at 5 mph | 500 |
| Rowing Machine Workout | 550 |
| Running – at around 7mph | 700 |
| Sitting / Sedentary | 85 |
| Skipping with rope | 700 |
| Sleeping | 55 |
| Spinning Class | 650 |
| Standing Still | 100 |
| Step aerobics – High Energy Aerobic exercise | 550 |
| Playing Squash | 650 |
| Swimming | 500 |
| Table tennis | 290 |
| Grass Court Tennis | 350 |
| Walking at 3 mph | 280 |
The Solution: The Best Way To Exercise
I suggest exercising daily if possible. This can be following a regular walking plan or daily running. It is really best to mix things up though, do something different every day to work your heart and all your muscles. Most importantly, find activities that you enjoy so that exercise becomes a pleasure and a part of your life rather than a chore. In fact, if you are unsure of what to do, follow our weekly exercise plan. Feel free to modify to suit your needs and abilities and ask questions if in doubt. Take a look at this table of calories used in different exercises to help develop a personalized fitness plan. Enjoy!
Scientific Reference
The research that was discussed above was; “Effect of Exercise Duration and Intensity on Weight Loss in Overweight, Sedentary Women” by John M. Jakicic, PhD; Bess H. Marcus, PhD; Kara I. Gallagher, PhD; Melissa Napolitano, PhD; Wei Lang, PhD. Published in JAMA (The Journal of the American Medical Association) 2003; 290(10):1323-1330. doi: 10.1001/jama.290.10.1323. Abstract: http://jama.ama-assn.org/content/290/10/1323
The researchers were based at various institutions: University of Pittsburgh, Physical Activity and Weight Management Research Center, Pittsburgh, Pa (Drs Jakicic and Gallagher); Brown Medical School and the Miriam Hospital, Centers for Behavioral and Preventive Medicine, Providence, RI (Drs Marcus and Napolitano); and Department of Public Health Sciences, Wake Forest University, Winston-Salem, NC (Dr Lang).
John M Jakicic is currently (September 2011) Chair of the Department of Health and Physical Activity. He specialises in the study of the effect of different exercise regimes on long term weight management as well as researching how exercise reduces risk of developing diabetes.
Notes
*at the beginning I mentioned that to lose weight is not the same as to lose fat. What I am referring to is the fact that if you reduce calories and exercise a lot your body will break down fat to provide more energy for vital functions but at the same time it will also break down muscle, “muscle wastage“. This is your biggest enemy – do not restrict calories too much, losing muscle tissue is disastrous if you are trying to get fit and lose fat.
Discuss below or Discuss on Google+
Hello i need to lose face fat, how is that possible?
Hi Harvinder, you need to lose overall body fat, you cannot target face fat. So, exercise and diet.
hi, i’m a 20 year old female and i have been following a low carb, high protein and veg diet and going to the gym at least 5times a week, for 4 weeks. i’ve lost 15lbs so far, and 2inches around my waist. i do try to keep to a variety of exercise, but i am mainly concentrating on cardio – i.e 20-30mins on the stairmaster, followed by 20-30mins brisk walking uphill. each day i burn at least 500cals in the gym, and try not to eat more than 1100 cals. i hope you can tell me if i’m going in the right direction, my ultimate goal is to lose around another 20lbs by March. (ii am asking because i’ve noticed a decrease in the amount i’m losing per week.)
thanks :)
Hi Ffion, you are certainly moving in the right direction. 15 pounds weight loss is a great achievement in 4 weeks. Just focus on improving your fitness while maintaining the healthy diet. You should try to increase that amount of exercise you do a little, raise that 500 Calories. Consider adding some upper body resistance exercises to compliment the stepping and walking that you are doing.
Hi, I am a 30 year old women and I would like to lose about 20kg of unwanted weight, especially around my stomach area. My problem is I am an assistant restaurant manger, who works minimum 12 hours a day, I don’t usually finish till 2 am, then I come home and eat as my last meal is at 4 pm in the afternoon the previous day, what do I need to do lose weight, and eat smaller portions, and not to be so hungry all the time??? But I am on my feet all day. Please help. Thanks.
Hi Bee, you really need to do two things:
1. Set yourself set meals and stick to them, eat nothing else. So, wake up, have your breakfast, then have a good lunch before you work, then take a planned snack while working in the evening. Eat nothing when you get home.
2. Exercise before breakfast, or before lunch a few times in the week. Assuming that you work from 2pm until 2am, then sleep from around 3am until 11am, you have 3 hours in the morning to have a light breakfast, exercise, wash, prepare lunch then head off to work. 30 minutes of exercise a day will make a big difference.
As a restaurant manager you are probably already very active, on your feet all the time. So the main change has to be in your diet.
I am 48 years and 90kg. I want to lose weight fast. I walk on the tread mill and burn 250 cal. Can you recommend a diet plan. I am non veg
Hi Jaya, focus on increasing the time on the treadmill. 250 kcal is good, but only a start. You will get those calories back with one sandwich (plus some). We recommend our Low GI Diet plan, which is available on ebook. Otherwise read our article on healthy eating, or purchase the Diet Solution Program. Whatever approach you take, the most important factor is consistency. Never cheat, always stick to the plan.
Hi, I am 41 year old male weighing 167 pounds..I run regularly , reaching a peak of 25.38 for 5k,55 min for 10k can cover a mile in less than 8 min.
my problem is my weight keeps swinging from 160 – 170 within few months, if i stop running( due to work related issues, where i might come home late for 1 month)…
I dont know how to overcome this…
If you have to stop running then you need to replace it with something else, such as a home based bodyweight circuit. Or, reduce the amount you eat when you are not running.
Hi Motleyhealth,
Thanks for the reply. Based on Cooper 12 minute run, I place my VO2MAX between 42-44.my problem is as soon as I run my 5k in 26 minutes, my HR begins to increase repidly to 182-185, and I somehow manage to complete 5k.(Hit the wall, with the average HR of 173. In essence, It seems I am doing the Interval run for entire duration of 26Min.
If I run, at slower speed, of say 10Kmph, I am very comfortable.( But I dont want to run slower, hence I exert)
recently I found eating a banana before run, I was little comfortable for same effort.
What is the effect of banana on a run, and please advise whether I am straining too much.
Thanks..
Hi Grunhead, a high heart rate may pose some health risk, it really is not possible to say if or how you may be affected though. If in doubt consult your doctor. If in doubt, go slower with some faster intervals to help build the fitness levels without pushing too fast too soon.
AS for bananas, they are great. We wrote a little about them here: 10 Banana Smoothies to Keep You Running. There is also some additional information about bananas in the part on Yohan Blake’s Diet.
I am a 48 year old male. I run six days a week 10k each run. I weight 167 with a goal of 155. I am 5 foot 6 in. I currently use Nutrisystem for food. Is this a good diet and exercise plan? How can I improve it? Thanks.
Hi Vbhorn, I cannot comment on Nutrisystem, all I can say is that if you wish to lose fat, reduce calories to ensure you have a daily deficit. I assume the Nutrisystem meals will make calorie counting very easy? 10k run a day will burn a lot of energy. You may want to do some bodyweight exercises to work the upper body too. Try to avoid high GI foods and ensure you are getting enough protein to prevent muscle wastage.
my height is 5.5’n my weight is around 60kgs..i want to lose around 8-9 kgs of wt…my diet is like i have sprouts in morning then i have only one meal which include one veg 2 chapatis with curd in b/w them i take fruits…n i do exercise daily(aerobics) for about 30-45 min….how can i lose weight as fast as possible???nd i especially want to reduce fat on near nd on belly pls suggest
Hi Suzane, you need to simply reduce calories. Stop the chapatis, cut back on the curd portions. Smaller portions. The exercise should leave you sweating and feeling exhausted, if not, it is probably not enough.
Hi, I’m a 40 year old female, height 5.2 and current weight 68 kg, goal 52kg.
I’ve excised a number of times over the past couple of year’s i.e. personal trainers covering circuit training, and an average of 2 to 3 gym sessions per week. However, due to no real fast results, I give up and stopped after a couple of months.
I’ve now started my exercise again without a personal trainer, and going back to what worked for me in my 20’s and early 30’s. I’m now in the 2nd week of exercising, and trying to complete 1hr minimum of exercise per day:
• Mon and Tues spinning class = 45 mins
• Wed & Thurs = Gym machines 10mins per machine (cross trainer, rowing, stepper, treadmill (interval running & walk. walk at 5.5 = 1min and run at 9.0 = 1min), and light weights (approximately 20 mins)
• Friday = Spin & Tums, bums and legs classes
• Saturday = jogging (3 miles – currently taking 40mins to complete) and Yoga class (1hr)
• Sunday Rest day or 1hr gym day.
I’m also watching my calories and not taking more than 1200, I’ve also included flaxseed and Wheatgrass.
I’ve never really been over weight, however from the age of 37, the weight issue started. I also had bad eating hobbits previously i.e. leaving long gabs between meals, and lived on biscuits, coffee and tea throughout the day, followed by eating the house down in the evening.
I know there are no quick fixes for weight loss, however can you confirm I’m on the right track and suggest anything else and also what are your thoughts on both flaxseed and wheatgrass?
I know I’m only in my second week, but after all my exercise, I’ve not seen a huge change on the scales, however do feel I’m getting toned.
Kind regards
Hi Parm.
I think that your workout routine looks pretty good. You are doing a good variety of exercises, and you have planned your week too, so the first big hurdles of boredom and poor planning are already cleared – well done. If you maintain 1200 Calories a day you will lose weight, no doubt about that. The only problem you will face is properly measuring exactly how much food and drink you are consuming.
As for flax seeds and wheatgrass – both contain several vitamins and minerals which are vital for a healthy body. Are they needed? No, not really. If you are following a healthy and well balanced diet they are probably not going to make a massive difference. However, they are unlikely to cause any harm either, and as they provide healthy fats, vitamins and minerals, go for it.
Do not worry about how long it takes now. Stick to your plan and your new lifestyle. Keep exercising. Fast weight loss is really not important – it will come if you stay on track.
I always wanted to get a perfect physique, but never achieved one, I love dancing and never get tired of, so will dancing reduce my fat? and what is the amount of fat I will lose if I dance for 30 minutes everyday. and what about running?
Hi Asif, dancing is an excellent form of exercise, however, 30 minutes a day would be the absolute minimum really. The fit dancers that you may see on television train for 4-6 hours a day. If you want a perfect physique you will certainly have to exercise for more than 30 minutes a day, probably at least 3 hours a day, with weight training, bodyweight and cardio all included.
Running is an excellent way to get fit and burn a lot of calories (for fat loss). As for how much weight will you lose – that depends on how much you weigh now, how much you eat, what your muscle mass percentage is, and how intensively you exercise. So, pretty hard to say.
Form a plan and work towards your goals.
Hi~ I’m charise and I’m only 15 yrs. old.
my weight is 55.
I want to lose weight by jogging,dancing,and other stuff that makes me sweat.
And i do it every night.
Is this right? I need to lose 10, can you give me some tips?
Thank you
Hi Charise, that is a great way to get fit. To lose weight you will also need to ensure that you are eating healthy, so no junk food, snacks or soda drinks.
Hi there,
Am 29 year old Male,5’9, weigh 78 Kgs, my breakfast normally comprise of wheat bread, with stuffing of potato, tomato, and cucumber, lunch I normally take a sub or a chapatti with lentils or veggies, Dinner is 2 chapattis with lentils or a bowl of veggie. Have completely given up on sugar, use sugar free for tea and coffee. Also, every weekend I go out with friends for booze, about 2-3 pints of beer without any appetisers.
Exercise is very less but I don’t have a sitting job so I end up burning calories on the job, I want to lose weight, need suggestions on the current diet, and also do I get enough energy if I don’t consume sugar at all. Thanks in advance.
Hi Varun, if anything you still have too much sugar in your diet. Bread for breakfast, chapatti for lunch, chapatti for dinner – lots of carbs which are converted to glycogen for your energy needs. Look to reduce portion size slightly.
Hi.stumbled upon your article and really appreciated your insights and truths about losing weight. I’m in early 40’s,female,too scared to weigh myself,get my size by the fit of my clothes.I am currently inbetween a snug 14and a loose16. I recently decided that I would like to make a real effort to get back to a size 12. So I’m having fruit for breakfast and lunch,vegetables for supper.after reading your article I will start skipping.how long should I skip for a day?I have given myself a month.my biggest problem weight areas are butt, thighs,arms.
thanks for great article and useful comments.
Hi Oracy. There really is no time limit on this. Aim to do around 45-60 minutes of exercise every day. You will not be able to skip for long though, so incorporate other exercises.
This is one of the most informed articles I’ve ever read on weight loss. Thanks for sharing MH.
The best exercise is to exercise. And the best time to exercise is to do it. For me, I like to mix up my routines as much as I can to keep the workout interesting. For example, when I go for a 5 mile run, I like to do mini sprints in the middle. I’d pick a target that’s 50 – 75 meters ahead and sprint 100% (or sometimes 75%) to it. Then I’ll go back to my jogging pace till I see the next target.
I really think that the key to weight loss is finding a diet and exercise you are comfortable with and able to fully commit. I’ve myself have been inconsistent and falling off diet plans and fitness levels. It’s much easy to stay in shape than get back into it.
Instead of waiting another New Year’s Resolution, I’m starting my fitness workout now. Cause now it the right time to start.
I walk 4km in 45 minutes
How many calories I waist in that
Hi Hardev, it really depends on your weight and also if there are hills. As a rough guide each kg you weigh will burn 3.2 Calories for 45 minutes of walking. So if you weigh 60 kg that would be 3.2 x 60 = 192 Calories. If you weigh 100 kg it would be 320 Calories.
This is very approximate.
Hi MH tank u,tank u,tank u afta searching for ages about ways to loose weight.I finally stumbled upon ur site.I’m a 38yr old stay at home mum,5.2 weigh 75kgs.I really dnt have an exercise plan,I just dnt have the time.I need to drop my daughter at skool,we walk.Get back home clean,wash n on my feet from 8 till 12 till I go fetch my daughter.I hav probably a slice of toast for breakfast if I find time and I dnt eat lunch at all.Have a slice of toast for supper and I just dnt do snacks.But cnt seem to loose the weight.HELP!!!
Hi Evette, I assume that you dop eat more than two slices of toast each day …. however, one simple change would be to swap the toast for a piece of fruit, such as a banana, apple, pear etc. This will give you as much energy (more or less) but you will digest the food slower and feel the benefit for longer. Also, more goodness in the food.
When you do eat your main meal serve smaller portions; often when people eat very little throughout the day they overcompensate at dinner time.
Hi sir,
I am 35 years old, I weigh 75 kg and am 5 foot 6. I want to reduce my weight.
I am running 4 km/h.
I take one glass of milk at morning.
Lunch 2 chapatis +some vegetable
Dinner 2 chapatis with some vegetable. Sometimes I do not eat dinner. plz sir can I reduce weight?
Hello Manzoor, are you running every day for one hour? If so, in time you will lose weight if you stick to the diet you quote here. If you are not losing weight try eating fewer chapatis each day.
Hi I’m jyothi I’m 27 yes old n I’m 97 kgs n 5.1 I want to reduce my weight I do skipping for 20 mins everyday n I hv lost 2kgs from past 2 months I’m I did detoxing also but didn’t help
Hi Jyothi, just keep exercising and control the diet. You might need to eat fewer calories every day and do more exercise. As well as skipping do some circuit training style workouts. Our weekly exercise plan has lots of good ideas.
hi I’m 29 yr old with a weight of 75 kg . Kindly guide to lose 10 kg of weight. How much km walk is needed for the same on daily basis. I can’t run or jog due to a problem in my knee. Pls suggest what to do
Hi Shefali, you will need to walk a lot and also reduce calories (i.e. diet / eat less and eat healthier). At best you will lose 0.5 kg a week, so expect to take around 20 weeks to hit your target. This assumes that you walk daily and never cheat on the diet. Take a look at our diet pages to learn about improving your eating habits.
Slow, steady progress and dedication what is needed. Keep walking, never give up, and you will get results. Hopefully you can put aside at least one hour a day for walking.
Hi I weigh 85kg and am 33 year old woman. I have been exercising 6 days a week since 3 weeks ago and have lost 2kg so far. My goal weight is 60kg and I know it will take time and a lot of hard work but I am determined to do it. I don’t have access to a gym so I focus on jogging and brisk walking. I am not fit enough to run yet, but in time I would want to do it. How much of my current exercise do I need to do daily( approx.) to reach my goal weight in 10months
Hi I am Shiva prakas 38yrs old and weighing around 83kgs I need a suggestion, every day I go for work out and swimming, kindly suggest whether I should do swimming first or work out first,
Swim first.
Hi, am 19 yes old, my height is 5″8 inches I weigh 90kg am on a strict potato diet, want decrease my weight to 72kg… Is it possible within 2 months
To be brutally honest, it will be very, very unlikely. 18 kilos weight loss in 2 months, that is a steady 2 kg a week, which is possible if you were very over weight (very obese) but at 90kg, that last 18 kg will be slower. Why a potato diet? That does not sound like the best option – you should get more exercise, lift weights and cardio, and eat a balanced diet, with lean proteins and reduce starch / refined sugar.
Hello I am 41 years old gave birth to baby boy, he is 10 month now, my height is 5.2 and my weight is 9 and half, please help me to lose weight and get back my shape
Hi Shazeda, follow this exercise plan and this diet.
I lost 9.25 kg in 6 week. I am doing cardio for 70 min and 10 min of weight lifting exercise also I am taking healthy diet. I am not doing dieting. My goal is to loose more 35 kg in next 6 month ,any suggestion regarding my goal please
Hi Bkt, stick to your current plan, sounds you are doing well enough already. Weight loss will slow down as you lose more, so don’t worry when that happens.
Hello, I’m 16 years old and i weight 90kg, is there any chance for me to lose 10kg before New year
Hi Olena. There are 19 weeks until 2017, so if you lost 0.5kg a week (about one pound in old money) you can lose 9.5kg by January. Start NOW!
Hi I am doing strength traning weight 61 height 5.3 age 39 don’t know which diet should take n wanna need 55 weight plz suggest.
Arzoo, head to the diet section. We have some guides to eating for weight training.