how do you lose BODYFAT?

[orion82698]

You're going to need losts of cardio and a clean diet.

I'm also a regular on this website, but It's an awesome tool, with lots of pro's in it. https://www.bodybuilding.com

[TSDMGK_K40]

1000 extra calories is roughly equivalent to a pound of body fat, so if you can cut 1000 calories a week from your diet, you should start losing the body fat. 1-4 pounds a month is a pretty safe rate for PERMANENT weight loss/gain. Often in the beginning of a diet you will gain/lose more than that as your body adjusts.

Aodhan

Actually a pound of fat is about 2500 calories not 1000. The rest of this quote is DEAD on. Many folks try to lose weight too fast and it only back fires.

One reason it's so hard to lose fat is that it's very easy to eat 1000, 2000 or more calories and not think about it. Just go to a mall and have a Cinnebun (sp?) or similar "treat". Even a large fry is over 800 calories!

Everything I've read suggests that a calorie defecit off 3500 calories per week (or 500 calories per day) is the standard to lose 1 lb per week.

I honestly beleive it works. I was 216 lbs (6'1" tall) on 7/13/2005 when I decided I wanted to lose some weight. I joined a gym, do about 45 minutes of cardio, 25 minutes lifting, 3 or 4 times a week. Once a week I go mountain biking, in place of a visit to the gym. And I train (TSD) with my instructor 1 - 2 times per week.

My main dietary changes have been as follows:

1.) I cut out juice, except OJ with breakfast. I used to drink about three 8oz glasses of juice a day (that alone was almost 350 calories per day). Water is just fine, I have it with lunch and dinner all the time now.

2.) I changed a couple things I eat for lunch, healthier sub at quiznos, turkey meal instead of chicken carver at boston market, etc.

3.) I more carefully watch my dinner portions.

That being said, I still eat the foods I like, I go out to dinner with my wife, I have a couple slices of Bertuccis pizza once or twice a week, enjoy a frosty beverage or two with my friends on occasion, etc...

Anyway, the result so far is that I am down 15 lbs, down to 201 lbs. The weight loss was about 9 lbs the first 2 weeks, then nothing for about 10 days, then another 6 lbs, in the last couple weeks.

If you are consistent it will work. I do track calories/fats/carbs for everything I take in, for the past 5 weeks. I also track what exercise (and calorie amounts) I expend. These are more for personal motivation than anything else. Tracking it that way is nice, because more than anything it shows me if there are any trends, and lets me realize what and how much I should be eating. It will also come in handy if I get stuck before my goal, and decide to see a nutritionist.

It is also important to have a clearly defined goal. The goal I set was 190 lbs. I track my weight at home every day, keeping an Excel spreadsheet and chart, which allows me to clearly see my progress, and how much further I have to go.

[Fairfax_Uechi]

Congrats on the weight that you have lost.

Special K has been marketing itself as a healthy breakfast food for years. My view is that you should have a balanced diet, exercise, and rest. From what I know of weight watchers they seem to follow most of this. My feeling is that if you like cereal and it fits into your calories, carbs, etc. Then have some, but it's not a "perfect" food, and eating lots of it will only get your diet out of balance.

[kchenault]

Try Burn the Fat, Feed the Muscle. Great program for losing body fat.

[orion82698]

Try not to focus on what the scale says. You need to focus more on how you look in the mirror, what your body fat % is, and you should also measure your waist, arms, chest, and legs. I also take bi-weekly pic's of myself to gauge my loss. This really helps, and helps push me harder. When you see results in your face, not just a number (Which could be water weight, muscle weight... you never know) it makes you really happy!

[bruceflea]

Exercise, good combo of cardio and resistance, as in weights and bag work, plus eat and sleep well.

No tricks, no quick fixes or abs in 3 days...patience and the cultivation of good practise. Its a life style thing. Once it becomes a chore or effort you have lost. Enjoy good living.

[Jay]

im british and we use stones pounds and ounces for weight and everythigh eles metric kg are beig used more often

run an 1hr a day it soon goes, every day time yourself and try to break it every day works well for me dont do weights as they actually dont get ridf of body fat it has to be cv exercise

[TSDMGK_K40]

BruceFlea makes a good point, and I totally agree. No gimmicks, just hard work, and sensible eating habits are all it should take.

Orion, You can avoid water-weight issues by weighing yourself at a consistent time every day, I do it first thing in the morning before breakfast.

Jay, don't discount weight training. Cardio excercise is very important, in fact most important in weight loss, but weight training serves an important benefit. More muscle mass means that your bodies RMR (resting metabolic rate) will be higher, which basically means that you burn more calories while you are at rest or sedentry than you would if you have less muscle mass.

I know my muscle mass has increased, because I can see it in my arms, chest, shoulders, etc.. I also know my weight has decreased because I can (or in this case can't) see it in my waist, stomach, and thighs. It also clues me in to my progress because I can barely wear any of my clothes anymore without some serious belt work.

[Jay]

i better get doing some weights then

[bruceflea]

i better get doing some weights then

Happy training