How can i loss my weight?

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You can abstain from junk food for a while. According to research, people who eat fast food are very likely to get fat. So, avoid it. Next thing is, Exercise. You should exercise a lot. More physical activities means more physical fitness. Drink fruit juices such as Orange Juice, Litchi Juice, Mango Juice and Berry Juice. Eat green vegetables too to give your body necessary nutrition.
 
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A trainer once told me about a woman who asked her to help her lose thirty pounds in less than one month for a wedding she was standing up in. When asked the woman said she knew about the wedding for several months, and then had a fit when the trainer explained to her that with so much fat to lose she should have started dieting when she found out about the wedding instead of waiting til the last minute. Unfortunately, stories like this are all too common and every trainer I know has at least a few. There are many reasons people have unrealistic expectations of how quickly they can lose fat, but the two biggest are because we are constantly bombarded with exaggerated weight loss claims in advertising for supplements, diets, and exercise programs and gadgets, and because most people fail to distinguish between losing fat and losing weight.

Fat Loss Versus Weight Loss

Your body shape is primarily determined by three things; your skeletal structure, your muscles, and your fat. You can’t do much about your skeletal structure (without major surgery), but you can alter the size of your muscles and the amount of fat on your body. To develop the most physically attractive physique possible with your skeletal structure requires you to achieve a proper balance of muscle and fat mass, which for most people means more of the former and less of the latter. This is why it is important to distinguish between losing fat and losing weight indiscriminately; if you lose muscle mass or other tissue along with your body fat you may be lighter and smaller but your body composition will not have improved much and your body won’t look much better. You can even gain weight and look better if you are increasing muscle mass while losing fat. When it comes to improving your physical appearance the mirror matters far more than the scale.

Build Muscle, Lose Fat

Unfortunately most people focus more on the scale, and while it is possible to rapidly lose weight indiscriminately with diets involving severe calorie and carbohydrate restriction and dehydration due to significant loss of muscle mass and muscle glycogen and water in addition to fat, it takes a lot more time to lose only fat. For example, it is possible for a person to lose ten or more pounds of body weight from water in under a week but it would take most people three weeks or longer to lose the same amount of fat because there is a limit to the rate at which your body can get energy from your fat stores (about thirty calories per day per pound of fat) (1). Since the limit is proportional to how much fat you have the more you lose the slower you can lose it. To make matters worse the last places we tend to lose fat are usually the places we want to lose it the most.

This is just one of the reasons prolonged severe calorie restriction is a really bad idea, and why piling chronic “cardio” on top of it in an attempt to increase your calorie deficit makes things even worse. If your calorie deficit exceeds the energy available from your fat stores your body is going to get the rest of the energy it needs from other tissues, including your hard-earned muscle mass. The more fat you lose the less energy you can get from your remaining fat stores, the larger the remainder your body must make up by catabolizing your muscles and other tissues, causing you to lose fat more and more slowly while losing muscle more and more quickly.

How Fast Can You Really Lose Fat?

If your body can get around thirty calories per day per pound of fat you can lose on average around one pound of fat per week for every seventeen you have. Seventeen pounds of fat times thirty calories per pound per day times seven days in a week equals a little over the approximate number of calories stored in a pound of fat. Keep in mind that like most things, these numbers will vary between individuals and these should be considered starting points from which to make conservative estimates and adjustments based on how your body responds. If you want to maintain or even gain muscle while losing fat you should err conservatively with your calorie deficit.

If you want to estimate how long it will take you to lose a certain amount of fat, you need to also need to consider how the rate of fat loss will get slower as you get leaner, which can be done by averaging the rate allowed by your current body fat in pounds and your target body fat in pounds. For example, if you have forty pounds of fat and you want to lose twenty, your starting deficit can be as high as twelve-hundred but your ending deficit shouldn’t exceed six hundred, so your average deficit will be under nine-hundred. That gives you an average possible rate of fat loss of around one and three-fourths pounds of fat per week, and at that rate it would take you around twelve weeks to lose twenty pounds of fat (the same amount we get when we divide the average of forty and twenty pounds of fat by seventeen) if you start close to the max deficit and adjust downwards as fat is lost. However, since all these numbers are estimates including the results of most body composition measurements and calculations for daily energy expenditure, and since you should err on the conservative side with your calorie deficit to allow for maintenance or even an increase in muscle mass, you should add a couple more weeks to this if you want to set realistic goals for fat loss.

If we err conservatively with the deficit and estimate an average rate of fat loss of one pound per week per twenty pounds of fat instead of seventeen the average for the example above comes down from one and three-fourths to one and a half pounds per week, increasing the time it takes to get from forty pounds of fat down to twenty by around twelve weeks to fourteen.

How fast can you lose fat?

To estimate your starting fat mass multiply your current weight by your percent body fat. To estimate your ending fat mass divide your starting lean body mass by your goal lean body mass percent, then multiply the result by your goal fat loss percent. For example, if you weigh two-hundred pounds and you have seventeen and a half percent body fat your starting fat mass is thirty-five pounds (two hundred times seventeen and a half percent). You would have one-hundred and sixty-five pounds of lean body mass, so if your goal was to get down to ten percent body fat you would divide that by ninety percent, giving you about one-hundred and eighty-three pounds, then multiply that by ten percent giving you an ending fat mass of about eighteen and one-third pounds. This would give you an average of around twenty-six and two-thirds, which divided by twenty gives an average fat loss of around one and one-third pounds per week. At this rate it would take around thirteen weeks to go from thirty-five pounds of fat down to eighteen and one-third.

If you play around with different starting and ending numbers you’ll notice it takes less time for a fatter person to lose a particular amount of fat than a leaner person. It would only take about eight weeks for someone starting with sixty pounds of fat to lose twenty, while it would take about twenty weeks for someone starting with only thirty pounds of fat to lose twenty. Fat never comes off as quickly as we would like it too, but if you’ve got a lot of fat to lose at least you know you if you are willing to be disciplined with your diet you can make good progress starting out. On the other hand, if you’re already lean and are planning on getting ripped you should plan to start dieting long enough in advance of your goal date while also leaving some time for fine-tuning.

Once again, these numbers are only estimates to use for realistic goal setting and planning, and depending on genetics and other factors your fat loss goals may take more or less time to achieve. Also keep in mind these are conservative estimates, and although I don’t recommend it you can lose fat a little faster if you’re willing to risk losing some lean body mass in the process to meet a short-term goal.
 
How to Lose Weight Fast: 3 Simple Steps, Based on Science

There are many ways to lose a lot of weight fast.

However, most of them will make you hungry and unsatisfied.

If you don’t have iron willpower, then hunger will cause you to give up on these plans quickly.

The plan outlined here will:

  • Reduce your appetite significantly.
  • Make you lose weight quickly, without hunger.
  • Improve your metabolic health at the same time.
Here is a simple 3-step plan to lose weight fast.

Cut Back on Sugars and Starches
The most important part is to cut back on sugars and starches (carbs).

These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body.

When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.

Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight (1, 2).

It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.

This is a graph from a study comparing low-carb and low-fat diets in overweight/obese women (3).

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The low-carb group is eating until fullness, while the low-fat group is calorie restricted and hungry.

Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger (4).

Put simply, lowering your insulin puts fat loss on “autopilot.”

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Bottom Line: Removing sugars and starches (carbs) from your diet will lower your insulin levels, kill your appetite and make you lose weight without hunger.

Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day.

A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.

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Fat Sources:

  • Olive oil
  • Coconut oil
  • Avocado oil
  • Butter
  • Tallow
Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.

Don’t be afraid of eating fat, trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.

The best cooking fat to use is coconut oil. It is rich in fats called Medium Chain Triglycerides (MCTs). These fats are more fulfilling than others and can boost metabolism slightly (10, 11).

There is no reason to fear these natural fats, new studies show that saturated fat doesn’t raise your heart disease risk at all (12, 13).

To see how you can assemble your meals, check out this low carb meal plan and this list of low carb recipes.

Bottom Line: Assemble each meal out of a protein source, a fat source and a low-carb vegetable. This will put you into the 20-50 gram carb range and drastically lower your insulin levels.

Lift Weights 3 Times Per Week
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You don’t need to exercise to lose weight on this plan, but it is recommended.

The best option is to go to the gym 3-4 times a week. Do a warm up, lift weights, then stretch.

If you’re new to the gym, ask a trainer for some advice.

By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight (14, 15).

Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat (16).

If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.

Bottom Line: It is best to do some sort of resistance training like weight lifting. If that is not an option, cardio workouts work too.


What About Calories and Portion Control?
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It is NOT necessary to count calories as long as you keep the carbs very low and stick to protein, fat and low-carb vegetables.

However, if you really want to, then use this calculator.

Enter your details, then pick the number from either the “Lose Weight” or the “Lose Weight Fast” section – depending on how fast you want to lose.

There are many great tools you can use to track the amount of calories you are eating. Here is a list of 5 calorie counters that are free and easy to use.

The main goal is to keep carbs under 20-50 grams per day and get the rest of your calories from protein and fat.

Bottom Line: It is not necessary to count calories to lose weight on this plan. It is most important to strictly keep your carbs in the 20-50 gram range.

Weight Loss Tips to Make Things Easier (and Faster)
Here are 10 more tips to lose weight even faster:

  1. Eat a high-protein breakfast. Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the day (19, 20, 21).
  2. Avoid sugary drinks and fruit juice. These are the most fattening things you can put into your body, and avoiding them can help you lose weight (22, 23).
  3. Drink water a half hour before meals. One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months (24).
  4. Choose weight loss-friendly foods (see list). Certain foods are very useful for losing fat. Here is a list of the 20 most weight loss-friendly foods on earth.
  5. Eat soluble fiber. Studies show that soluble fibers may reduce fat, especially in the belly area. Fiber supplements like glucomannan can also help (25, 26, 27).
  6. Drink coffee or tea. If you’re a coffee or a tea drinker, then drink as much as you want as the caffeine in them can boost your metabolism by 3-11% (28, 29, 30).
  7. Eat mostly whole, unprocessed foods. Base most of your diet on whole foods. They are healthier, more filling and much less likely to cause overeating.
  8. Eat your food slowly. Fast eaters gain more weight over time. Eating slowly makes you feel more full and boosts weight-reducing hormones (31, 32, 33).
  9. Use smaller plates. Studies show that people automatically eat less when they use smaller plates. Strange, but it works (34).
  10. Get a good night’s sleep, every night. Poor sleep is one of the strongest risk factors for weight gain, so taking care of your sleep is important (35, 36).
Even more tips here: 30 Easy Ways to Lose Weight Naturally (Backed by Science).
 
My advice would be:

-expend more calories than you eat (consistently)
-cut out simple sugars (regulate insulin)
-work up to 5-6 training sessions/week, blending hiit with weight training and stretching
-get sufficient rest to make your exercise regime sustainable: sleep and rest day/s where necessary
-keep protein, water, vitamin and mineral intake high
 
DIET IS EVERYTHING. Exercise is only a portion of what you need to do. Proper diet with high protein, low carbs, lots of vegetables, no sugars will get you extremely fast results. Back when i was 17 i was around 5'11 218 pounds and in just under 2 weeks i was able to lose 17 pounds! Now times that number by 2 and thats how much you can potentially lose in a month with a proper disciplined diet. I challenge you all to try it for JUST two weeks and see what results you get. If you want to know what diet i used and what the proper foods are just reply to me and i will get back to you! Only people that are seriously ready to take action.
 
MarkKohout said:
Hey Aftab
You want to lose weight and got number of responses about exercise, diet food and etc. But I want to give you a suggestion that is weight loss surgery. I got surgery and its really effective. So, once try you.
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That route killed my sister at age 45. There are better, natural ways to lose weight. It's not hard once you understand the science. Veggies and lean meat, cut out anything "white" (man-made/processed foods). You can reintroduce these items once you drop the weight. Other than that, I'm glad your experience went well, but I would never recommend that route.
 
Great information here. Just remember everyone is different. And what works for one may not be the ticket for you. Sometimes it's trial and error. But the most important thing to do is start. Put things in action. Seek help and do research. Understand there are no quick fixes. Respect the process and know motivation doesn't preceed action. As you begin to make steps towards your goal theore motivated you will become. Good luck my friend. You'll do great.
 
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A good first step that I can recommend is to get specific about what you want, and why you want it. It's hard to get inspired about losing weight. What is it that you want instead? More energy, better health, to feel more attractive, etc. When you focus on what you want instead of what you don't want, you start to engage your brain in possibilities. Just as an example, compare the goal: "I want to lose weight because I'm too fat", with "I want to weigh X pounds by (choose a realistic date) because (insert your personal reasons here.....)". When you're forming your goals, there are some other great questions to ask, like: "Why is this really important to me?", "Who else benefits if I lose weight?", "What is it costing me by being overweight?".
There is no end to advise on the internet about how to lose weight. Just do a google search and you will find tons of advice. Much of it can work for you if you apply that advice. No matter whose advise you choose to follow, there will be bumps in the road. Getting clear about what you want and why will help you overcome those bumps and move through them.
Good luck and let me know if you have any questions.
 
ChrisB said:
A good first step that I can recommend is to get specific about what you want, and why you want it. It's hard to get inspired about losing weight. What is it that you want instead? More energy, better health, to feel more attractive, etc. When you focus on what you want instead of what you don't want, you start to engage your brain in possibilities. Just as an example, compare the goal: "I want to lose weight because I'm too fat", with "I want to weigh X pounds by (choose a realistic date) because (insert your personal reasons here.....)". When you're forming your goals, there are some other great questions to ask, like: "Why is this really important to me?", "Who else benefits if I lose weight?", "What is it costing me by being overweight?".
There is no end to advise on the internet about how to lose weight. Just do a google search and you will find tons of advice. Much of it can work for you if you apply that advice. No matter whose advise you choose to follow, there will be bumps in the road. Getting clear about what you want and why will help you overcome those bumps and move through them.
Good luck and let me know if you have any questions.
Click to expand...
 
Hey Tyson. In a way, yes. I'm working towards my accreditation as a life coach with a focus on health and weight loss. Looking to support on the forum.
 
healthy weight loss can be a time commitment, especially if you’re overweight thanks to a job that keeps you sedentary for much of the day or a schedule that lends itself to fast food and unhealthy snacking. eat smaller portions,Don't skip meals, Squeeze in more movement,Practice simple food swaps,Don’t sit when you can stand,Use your weekends wisely,Be active with friends and family,Switch to a high-intensity workout,Use healthy-meal shortcuts,Set up a home gym,Eat more fiber. change your behavior by eating less and moving more
 
There are many natural weight loss methods that science has shown to be effective. Here are 30 easy ways to lose weight naturally.lose weight even faster: Eat a high-protein breakfast. Avoid honeyed drinks and portable. Drink water a 0.5 hour before meals. select weight loss-friendly foods (see list). Eat soluble fiber. Drink occasional or tea. Eat principally whole, unprocessed foods. Eat your food slowly.
 
Peace,
I think meditation is an amazing starting point that is so underrated, meditation helps us to align the conscious and the unconscious mind to agree on changes we want to apply to our behavior. For example, a research review showed that meditation can help with both binge eating and emotional eating. It's important to get your unconscious mind involved because that's where those bad habits that cause us to pack on pounds are ingrained.

I'm not a huge fan of strenuous exercise, yoga is my favorite and only exercise I get in to , it's very gentle and relaxing, it's not clear just how yoga helps keeps off the pounds, at least from a scientific standpoint. The effects are factual and in my opinion is related to yoga's mind-body aspect.

Then incorporate good eating habits.

Goodluck!
 
To melt off, you want to produce a negative energy balance. you want to eat fewer calories or burn a lot of calories through bigger activity. aerobics, like walking, running, swimming and cardiopulmonary exercise, use your biggest muscles then burns a lot of calories than alternative varieties of exercise.
 
Burn fat resistance training number one weight loss strategy used by experts. You can lose weight and transform your body using the latest diet and fitness information available. Eliminating foods such as sugar, salt, sweets, cake cookies, candy, and treats is the first step to losing extra pounds.

Check with your doctor before beginning any diet or fitness program. Joining a gym and using elliptical equipment and resistance training with weights and aerobics with a sensible diet should help you lose weight while building muscle. Muscle burns calories 24 hours per day even when you are not exercising. Resistance training is completely customizable for your specific fitness level. Check out local gyms in your area. Ask for a complete evaluation and set fitness goals to follow. Most gyms offer 2 free training sessions on all equipment helping you lose weight to tone and tighten your entire body with resistance training techniques.
 
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