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how to lose weight fast for women
Hi ladies! What ways have you found to lose weight as quickly as possible without causing yourself any harm? I could really use your help. :)
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Want to answer more questions in the Health & Fitness category?
Maybe give some free advice about: Fitness?
The most effective weight loss is simple... you eat less than you burn.
You need to figure out your nutritional needs (which is a caloric figure)... and either eat less than that number, or exercise enough to bring your intake down to less than your nutritional needs.
Example... if you go to [Link](Mouse over link to see full location) and determine you use 1638 calories while living a sedentary lifestyle (meaning you don't exercise), then you need to either eat less than 1600 calories a day... or you can eat 2000 calories a day if you burn off 400+ calories at a gym or something.
The bigger the deficit, the faster the weight loss, but the faster the weight loss, the fast you are liable to gain the weight back.
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The good ol fashion cardio :)
I'm actually studying exercise science as my undergrad right now. So there's tons I could bore you with but the major thing that will help you is some cardio. They recommend at least 3 times per week for at least 30 minutes. The first week will be rough but your body will adjust if you hang in there and will start to see results! You can run, jog, walk, bike, or rollerblade, etc.
And of course watching your meal portions is important but most is getting active! Best way to do this is finding what you like to do! I never thought I'd enjoy running cause treadmills bore me and I'd feel like death if I ran too much. But after running for a few weeks outside I realized I loved it!
The key is to start with walking briskly and jogging parts. This will train your body and then you can add in running!
You'll begin seeing improvements and will be strengthening your heart :) win-win!
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You will first have to cut out as many sweets or fatty (not the healthy fats!) food from your diet. This will ensure that you will not gain any more weight. So have an apple if you feel hungry. Keep fruit salad in the fridge and eat it when you get the urge for something sweet. Have carrots with low fat dressing. When eating a sandwich take out a layer of meat and substitute it for lettuce and two more pieces of tomatoes. Reducing your caloric intake is really important. It prevents you from packing on more weight. In addition if you reduce your calories while still getting the vitamins you need then your body will start using the reserves (aka the fat!)
Now that you will make sure you will not gain any new weight, let's deal with the weight that you are trying to get rid of. It will be essential that you exercise every other day! You will exercise one day and let your muscle heal the next. Set up a plan. Following is a suggestion of what you can do. Add your own things and make it work. To lose a pound you have to work off 3500 calories (assuming you're doing a good job not gaining more weight)! That's a lot! But, it can be done.
Cardio is important so every other day you might want to try running for 10-20 minutes. When those are done you should stretch for 5-10 minutes holding each stretch for 30-60 seconds. [Link](Mouse over link to see full location) <-- the stretches you should think about doing. Then you can try to do the basic exercises: crunches, push ups, the works. [Link](Mouse over link to see full location) <-- exercises like these. If you need more exercise ideas then ask a gym teacher or someone in sports. You can also search for it on google. Do this for 30 minutes. When this is done be sure to stretch again!
Every week you will have to make your work outs harder and more challenging. Doing this will make your body keep on losing this weight and having more effect then if you don't. It is called Ramping Up. For example: Run 5 more minutes each week. Do 5 more crunches, 5 more push ups. Stretch more or reach further, etc. etc.
In addition find ways to motivate yourself. Maybe go to the gym with a friend or sign up for a fitness class.
This will help you lose weight and become healthier.
Here are some extra tips that will help you:
-When you feel bored or tired, turn up the music on the computer or stero and dance. It doesn't matter what you do, as long as you are moving!
-When candy or something sweet is offered to you, don't take it. Pass on the offer or give it to someone else.
-Throw the treats away. Get rid of the temptation.
-Do not measure weight. It all matters on how you look physically and how great you feel. Besides you have to remember that muscle weighs more than fat and so as you get healthier it might seem like you gained a pound instead of loosing it. The scale is not your friend when getting healthier!
-Believe in yourself. Look in the mirror. Get yourself motivated.
-Lastly, ttry your best! Put forth 100% and nothing less. This is your body we're talking about. Not to mention your health and most mportantly your life!
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