I am 14 ,currently a student, weight ard 81kg/170+lbs, i want to lose weight constantly , dunnid to be fast, due to my studies , there isn’t really any chance to exercise, wat other ways can i do to lose weight?
I am 19 years old. and weigh 143 pounds. it is my wish to weigh only 137 pounds. for the past three days i have been running three miles everyday. however the food i eat is very very very oily. it has lots of fat. i eat at least 4500 calories per day. i have been thinking of going on a fruit diet to lose weight. if anyone has any ideas please tell me. i need to lose six pounds in two weeks.
Why Guys Drop Pounds Quickly
One of the most frustrating things your husband can say to you: “I need to lose 5 pounds — I’ll cut out the beer.”
That’s because you could forgo beer forever and still never get close to squeezing into your skinny jeans from high school. It’s not fair, but men are natural losers. We women may think we know every weight loss trick in the book, but men have some distinct physiological advantages.
For one, men’s bigger muscle mass helps them burn 30% more calories than we do, says nutritionist Cynthia Sass, RD, coauthor of Your Diet Is Driving Me Crazy. Women generally have more body fat and are biologically more inclined to store it; men also get a free pass from the monthly hormone peaks and valleys that leave us grumpy, bloated, and craving anything chocolate. Finally, in the gym, men flock to the weight racks and do routines that pack on metabolism-boosting muscle, while women miss out on those benefits when they’re tied to the treadmill.
But all is not, ahem, lost. If there’s no way to beat men at the dieting game, women might as well join them. Here are 7 guy habits that can help you slim down, get strong, and be healthier too.
Start your engines: Burn more fat with this metabolism-boosting routine.
1. He doesn’t crave sweets
Both men and women have cravings — but his work to his advantage.
While your comfort food is more likely to be sour gummy bears or double-chocolate chip bars, his is a thick, juicy steak. A Cornell University study found that women seek out sweets to ward off the blues but men turn to meat when they want to indulge. Why this gives him a weight loss advantage: He’s eating protein, which will help fill him up (and curb overeating later) far better than your coffee cake will.
If cravings for desserts and candy are your diet downfall, try protein first. Have low-fat string cheese, a low-fat turkey and cheese roll-up, or fat-free cottage cheese mixed with some cut-up fruit. If you can’t skip a sweet, combine them: a small handful of chocolate chips and almonds, for example.
2. He doesn’t get upset when he screws up
Okay, you blew it. A ridiculous project lands on your desk at 4 PM, and the vending machine beckons…
What do you do next? If you’re a woman, you throw up your hands, tell yourself what a bad person you are, and reach for your quarters. Then you wallow in self-loathing for days. And what does a guy do? “He feels okay, maybe even good, and really enjoys that snack,” says emotional-eating expert Edward Abramson, PhD, a professor emeritus of psychology at California State University and author of Body Intelligence. The guy also climbs right back on the weight loss wagon — no harm, no foul.
To avoid this diet-busting mentality, apply his 80% rule. “Most guys avoid anything that even smacks of perfectionism,” and that applies to dieting, too, says Prevention advisor Pamela Peeke, MD, an assistant clinical professor of medicine at the University of Maryland School of Medicine. “When women start a diet, they go from zero to 100 — they become ‘perfect’ overnight, which is a hallmark of failure. That’s why I developed the 80% rule: Hit your weight loss goals 80% every single day you can. One day, it’ll be 120% because it happens to be a great day. Other days, you’ll hit 50% or even 20% when you’re dealing with PMS. Just make sure it averages out to 80%.”
3. He lifts heavy weights
Women are catching on to strength-training, but some experts think women ought to approach weights more like men do.
“When a guy goes to the gym, he’ll usually pick an exercise that allows him to use the most impressive-looking weights,” says Lou Schuler, a certified strength and conditioning specialist and author of The New Rules of Lifting. The result: muscle building in less time, and working a range of muscles at once instead of one in isolation. “A woman, on the other hand, will go for light dumbbells and do an exercise that allows her to use perfect form but will do the least amount of good.” To wit: The laborious but ineffective 12 triceps exercises women do to try to rid themselves of underarm dangle, says Schuler.
So drop the “Barbie” weights. If you’re doing two sets of 12 or 15 reps, your weights are probably too light, says Schuler. Move toward higher poundage that makes you strain to do 8 to 10, says Schuler. Once your body is used to 10, then increase the weight until you’re only able to do 3 reps. “At sports medicine conferences, I’ve seen scans of women’s upper arms before and after this kind of training program, and the girth of their upper arms hasn’t changed, but you can see the fat tissue is reduced and how much more muscle there is.”
10 Slim-Down Strategies You Can Count On.
4. He doesn’t use food as a therapist
Women are twice as likely as men to binge because they’re depressed, found a University of Minnesota study.
Women are also twice as likely as men to be depressed, which makes for a lot of eat-a-thons. Worse, after a binge, a woman is likely to feel guilty, feel even more down, and soothe herself with more food. But guys don’t think they can boost their mood by mainlining frozen dairy products. You shouldn’t either.
Break the habit by identifying what’s behind your need to feed. Rank your desire to eat on a scale of 1 to 10, recommends Santa Barbara, CA, psychotherapist Gloria Arenson, author of Five Simple Steps to Emotional Healing. “If it’s an 8, then look at what in your life was an 8 that day. Your boss yelled at you? Your dog ran away? Your kid got into trouble at school?” By matching your numbers — the craving and an equivalent stressor — you’ll soon learn how to determine whether you’re hungry or medicating a bad mood. With practice, most people who use the rating system stop themselves before taking the first bite, says Arenson.
5. He acts out his anger
Here’s another reason why men’s emotions don’t drive them to the fridge.
Guys are more likely to do something physical to dissipate their negative emotions, like go for an extra-grueling run or pound nails in the garage. Women on the other hand, tend to swallow their feelings — sometimes with an entire row of Oreos. So when you get mad, get moving. Take a Spin class, say, or go for a head-clearing walk.
6. He makes time for himself
Here’s another reason why men’s emotions don’t drive them to the fridge.
But women are less likely to declare, “I need to take the day off and get pampered.” “For many women, their only source of gratification and reward is food,” says Sass. Starting today, snag an hour just for you. And give yourself something inedible to look forward to, whether it’s a Saturday morning at the outlets or a monthly girls’ night out for pedicures at a spa.
7. He doesn’t give up favorite foods
When women diet, we deprive ourselves of all those luscious “forbidden foods” until we can’t stand it any longer.
Then we fall like starved dogs on year-old Halloween candy stuck to the back of the freezer. Austrian researchers, looking at gender differences in eating and dieting, found that “men’s approach toward nutrition is uncomplicated and pleasure-oriented.” They’ll still eat Doritos and guacamole while watching the Super Bowl, but they’ll have a third less then they usually do. Studies by University of Toronto obesity researcher Janet Polivy, PhD, found that restrained eaters — that’s the average female dieter — are more likely to not only overeat after dieting but also to gorge themselves if they just think they’re going to go on a diet. Scientists call it “the last supper effect.”
7 Foods Not to Ditch When You Diet.
So don’t ban your favorite food — nothing can scuttle your good intentions like feeling deprived. “I order my clients to have something they love every day — a portion of ice cream, a small cupcake,” says Arenson.
And choose something fun to distract you when cravings strike. “So many times women are told, ‘If you feel like you’re going to overeat, distract yourself by cleaning the house,’” says Sass. “That’s like torturing yourself.” No man in his right mind is going to do chores to keep himself from overeating. A guy will find a more hedonistic distraction, like shooting hoops in the driveway or playing his guitar. Take a cue from him and look for something enjoyable that engages your hands and mind.
Ponder this scenario: You’ve just received a treasured job offer — a dream situation for your career, in fact — but it comes with a few unusual requirements. You have to go shirtless on the job, millions of people will watch you work that way, and oh yeah, you need to achieve and maintain 10 percent body fat or they’ll fire your ass. However, because you’re so busy doing this job, you have only 45 minutes, 3 days a week to exercise. Assuming you take the position, what would you do with that time? Go for a run? Hit the elliptical machine? Search the job boards? Hire a body double?
This is precisely the predicament faced by Andy Whitfield, who plays the lead in the new Starz television drama Spartacus: Blood and Sand (think Gladiator meets 300), which premieres January 22. “I’m filmed virtually naked in my Roman skivvies all day long,” says the 37-year-old actor. “So when I look in the mirror I’m driven by both vanity and fear.” You can probably relate.
It’s natural to assume that an actor has far more time for exercise than the average guy does. But Whitfield’s schedule probably isn’t much different from your own. After all, he has a wife and two young children and spends most days on set from 7 a.m. to 7 p.m. “For Spartacus, we’ve committed 100 percent of our production time to creating great scenes,” says Whitfield. “So all the training I do is on my own time. And that’s pretty limited.” Sound familiar? (If so, check out these 21 ways to stick to your workout.)
Now consider that job offer again. If you were Andy Whitfield, what kind of exercises would you do to stay lean on the job? Warning: Most people have the answer all wrong.
The Great Aerobic Hoax
For decades, we’ve been told that the best activity for burning calories and fat is aerobic exercise. In fact, you can practically pinpoint the year this idea started to take hold: 1977. That’s when Jim Fixx’s The Complete Book of Running was published. This bestseller popularized the notion of running to improve health and lose weight, and it’s widely credited with kicking off the jogging boom of the 1980s. Hundreds of studies since then have reported that aerobic exercise offers many benefits, from improving markers of heart-disease risk to coping with mental stress to enhancing cognitive function. That’s all good. But if you’re looking to shed fat, the newest weight-loss research will tell you to look elsewhere for your exercise routine.
“It’s sort of like a self-fulfilling prophecy,” says Jeff Volek, Ph.D., R.D., an exercise and nutrition scientist at the University of Connecticut. “Any type of exercise burns calories. So if you’re told that running is ideal and you start dropping pounds once you take it up, then you have no reason to believe otherwise.”
But Volek’s research gives him good reason to doubt the conventional wisdom about the superiority of aerobic exercise for fat loss. In one study, Volek and his team put overweight people on a reduced-calorie diet and divided them into three groups. One group didn’t exercise, another performed aerobic exercise 3 days a week, and a third did both aerobic exercise and weight training 3 days a week.
The results: Each group lost nearly the same amount of weight — about 21 pounds per person in 12 weeks. But the lifters shed 5 more pounds of fat than those who didn’t pump iron. The weight they lost was almost pure fat, while the other two groups shed 15 pounds of lard, but also gave up 5-plus pounds of muscle. “Think about that,” says Volek. “For the same amount of exercise time, with diets being equal, the participants who lifted lost almost 40 percent more fat.” (You can do the same if you follow these five steps to sculpt rock-hard abs.)
This isn’t a one-time finding, either. Research on low-calorie dieters who don’t lift shows that, on average, 75 percent of their weight loss is from fat and 25 percent of it is muscle. That 25 percent may reduce your scale weight, but it doesn’t do a lot for your reflection in the mirror. (Can you say “skinny-fat”?) However, if you weight-train as you diet, you protect your hard-earned muscle and burn extra fat instead.
Picture it in terms of liposuction: The whole point is simply to remove unattractive flab, right? That’s exactly what you should demand from your workouts. (Get more from your current routine with the 100 Greatest Fitness Tips of All Time.)
The New Science of Calorie Burning
There’s one argument for aerobic exercise that’s always been rock solid. It’s well documented that an activity like moderate jogging burns more calories than weight training, an activity that’s highly anaerobic. In fact, if you go by the numbers you find that even golfing beats out a light circuit workout. But recent research shows a new perspective.
When Christopher Scott, Ph.D., an exercise physiologist at the University of Southern Maine, began using an advanced method to estimate energy expenditure during exercise, his data indicated that weight training burns more calories than originally thought — up to 71 percent more. Based on these findings, it’s estimated that performing just one circuit of eight exercises — which takes about 8 minutes — can expend 159 to 231 calories. That’s about the same as running at a 6-minute-mile pace for the same duration.
“Exercise physiologists often use the techniques for estimating the energy expenditure of walking and jogging and apply them to weightlifting,” says Scott. “But clearly, aerobic and anaerobic activities differ, and so too should the way we estimate their energy expenditures.” Scott’s revelation is most certainly a relief to gym rats everywhere, who no doubt wondered why an intense, energy-sapping weight workout supposedly burned so few calories.
Real-World Results
The unfortunate reality is that science is slow. “If we waited around for studies to tell us what works best for fat loss, we’d go out of business,” says Rachel Cosgrove, C.S.C.S., who co-owns Results Fitness in Santa Clarita, California, with her husband, Alwyn. Over the past 10 years, the Cosgroves have risen to the top of the fitness industry because of their clients’ successes. From the beginning, their programs were scientifically based. “Starting out, we knew that weight training was necessary to avoid muscle loss, and that it appears to boost your metabolism for hours after you work out,” Cosgrove says. “We also knew that according to studies, higher-intensity exercises such as interval training and weight training resulted in greater fat loss than lower-intensity exercise did.”
But from there, the Cosgroves started their own experiments. “As time went by, we began to drop aerobic exercise from our fat-loss programs altogether. And guess what? Our clients achieved even faster results,” says Cosgrove. Keep in mind that the Cosgroves’ clients aren’t like Biggest Loser contestants. In other words, they don’t have 4 to 6 hours a day to work out. “Our average client has to be in and out of the gym in 45 to 60 minutes and has only 2 to 4 days a week to exercise,” she says. “We design workouts to optimize that time.”
That’s why the Cosgroves rely on what they call “metabolic circuits.” These are fast-paced weight-training routines in which you alternate between upper- and lower-body exercises. You might compare this type of activity to running repeated bouts of 30- to 60-second sprints. While sprinting has been shown to burn calories at a high rate, it can’t be sustained for long because the muscles in your lower body become fatigued — and that’s even if you’re resting between sprints. “But with metabolic circuits, you’re emphasizing different muscles in each exercise,” says Cosgrove. “So you can maintain a high-intensity effort for a much longer duration, and with almost no rest.” The result: the muscle-saving, calorie-burning benefits of intense resistance training and sprints, combined with the nonstop movement of long, steady-state aerobic exercise. It could be the greatest fat-loss workout known to man.
Of course, if you try to find evidence of this workout’s effectiveness in the scientific journals, you’ll be disappointed: No one has studied it yet. But researchers like Volek and Scott are beginning to put the pieces together. Just as important, trainers like the Cosgroves are already using this kind of routine to help their real-world clients achieve faster results than ever. And not surprisingly, Andy Whitfield uses this approach, too. If you were Whitfield, wouldn’t you? Let your own results inform your answer: Click here for the Spartacus Workout. It’s a cutting-edge fat-loss routine designed by Rachel Cosgrove and inspired by the new Starz television series.
i am a fussy eater and am not very energetic but there is not much exercise i can do in my busy lifestyle but i really need to lose weight and fast also i hate diets because there is nothing i can eat and i keep snacking and cant stop myself please help.
I wanna loss weigh .. but I don’t know how many push ups and sitt ups i’m supposed to do a day inorder to loss weight in 2-3 weeks !! can u help me ??
Reaching for the fruit bowl more often could help keep your weight from creeping higher.
A recent study analyzing changes in dietary patterns over a period of time revealed that people who consumed more servings of fruit than they did 6 years prior were least likely to have gained weight among the groups studied. Keep apples, oranges, plums, and pears on hand as ready companions to your weight-maintenance efforts. Read more…
Trying to lose weight may be the real American pastime. We’ve tried all the diets: cabbage, ice-cream, low-carb, high-carb, South Beach, fruit, Weight Watchers, Jenny Craig, and more. In addition, you may have found yourself enticed to try the latest and greatest weight loss gimmick from the amazing results your friends have experienced since starting to follow their new diet. Unfortunately, you may not be experiencing the same “amazing” weight loss as your friends or those people in the before-and-after ads for different diets.
It seems that many people today are overweight. No one wants to carry around extra pounds, lout few people know how to slum down effectively. They look for miracle pills and magic cures. In the end, they fail and the pounds come back. But the most effective way of losing weight is actually very simple. It is a combination of a good diet and proper exercise. What makes it work is determination. It requires discipline and commitment to succeed. Here is an example that proves the truth of these words.
My aunt had been trying to lose weight for years. She went on one diet after another, but none of them worked. She lost a lot of weight quickly only to have it come back. Finally, she followed her doctors advice and began to eat a simple, well-balanced diet. She ate lots of fruits and vegetables and avoided high-fat foods. In addition, she joined an exercise class. She worked out three times a week. At first, my aunt wasnt happy because the weight came off so slowly. But her classmates encouraged her to stick to it and eventually she reached her goal. Best of all, she was able to stay at her ideal weight. That was because she had developed healthy new habits.
Drink milk after eating steak
Here’s a way to feel better about eating that occasional juicy steak. Wash it down with a glass of skimmed milk. According to research, calcium may help reduce the amount of saturated fat your body absorbs. Like fibre, calcium binds with fat molecules and helps flush them out through the intestine.
Instead of seconds have gum
When sanity dictates that you stop shoving food into your face at the buffet or dinner table, but somehow you can’t seem to stop, pop mint-flavoured gum into your mouth. It changes the flavour of everything making that third helping of lasagne almost impossible to swallow.
Fork out for a Chinese
When you order a Chinese takeaway, instead of using a spoon to scoop the food out of the carton, use a fork or chopsticks. That way you’ll be more likely to leave behind the fatty sauce.
Eat this, then drink
Eat an apple before you head to the local. This will help prevent you from inhaling three bags of crisps and a bucket of nuts when you sidle up to the bar.
Stop for the Egg McMuffin
Believe it or not, you can eat two McDonalds’s egg McMuffins and get fewer calories than you would from a bagel with two tablespoons of cream cheese. The McMuffins have 580 calories, 24g of fat and 34g of protein. The bagel delivers 643 calories, 28g fat and 20g protein.
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