How can i lose 2 lbs a week the healthy way?

[enchanted771]

dont want to starve myself or anything, just looking for advice on this. Also, I dont really want to build that much muscle till i lose the initial weight I want to lose. Should a person looking to lose weight eat lots of protein or more fiber, and how many grams? I thought alot of protein was for if you want to build muscle???

 

I want to lose about 30 lbs.

[Enema]

Diet: Cut out sugar, starchy, fatty foods.

Eat regularly during the day, dinner should be your smallest meal.

 

You should definitely do exercise as well as fixing your diet. Weights are a great way to lose weight. Your body burns calories just to maintain muscle, and 10 minutes of weights burns more calories than 10 minutes on the treadmill.

 

You stand almost no risk of looking bigger because you're "doing weights" if that's your fear. Otherwise, I'd suggest doing lots of fast walking. 30mins+ per day.

[D-Lish]

Just start out by cutting back your calorie intake and doing some cardio.

Stay away from sugar and carbs and excercise for 20 min to half an hour a day.

 

Eat an egg for breakfast- but skip the toast. Protein in the morning helps you kick-start your metabolism.

 

Also, drink water- that works like magic for me (and it helps you feel more full so you don't eat as much).

 

Cut out alcohol.

[gamefeb08]

10 pounds in a month is certainly possible, especially with a trainer, but not easy. Remember the formula is 3500 calories down will lose you 1 pound... this includes both training (additional calories burned) and eating. So if you want to lose that kind of weight, doing the math you need to either excerise off or eat 8000 calories less per week. That's quite a few; especially when your intake was probably somewhere between 1800 and 2000 before.

 

Odds are if you're at the weight you're at, you probably have been taking in far more calories than you think. A safe rule of math, btw; is you should never really take in less calories than your body weight (in lbs) X 10 over an extended period; and really X 11 is about right (X15 would be your standard "break even", so if you weigh close to 140 at this point you could eat ~2000 calories per day and be semi-active and maintain your weight).

 

This is where this is tool is truly starting to help me. I realized I had been taking in ~3400 calories, which is why (similar to you) I had gained about 12 pounds over the last year and a half (since my workout partner had a baby and stopped working out with me). I also hadn't been working out enough. I also got an addiction to sugary beverages (specifically Starbucks Frappucino's and Fat Free Whip Free Rasberry Mochas... 200 calories per drink X ~4 a day adds up), and I randomly snacked a good bit.

 

Being consious of what you eat is a GREAT start. Cardio should be the crux of your focus but don't forget the muscle work (if you have a good trainer they'll take care of all of this for you, but the bottom line is if you cut that many calories and don't do serious muscle work, you'll burn your muscle frame and weigh less but still not look any better).

 

Whew! Just some advice; while I've only been "back on dieting" for a week (I look good, but a little bit is "starting to form" on my tummy area, and I don't want it to expand. Plus I got in a bet with some friends ), I've previously had two other phases (one about 12 years ago when I lost 50 pounds, and one 3 years ago when I lost 20; every now and again I just "slip" and have to get refocused). On this week I'm already down 4 pounds. There is straight science and math in losing weight; don't fall for some of the fad diets people want to do, shortcuts never work for anything in life. Just eat healthy, track your calories on here, and work well with your trainer, and you'll hit your goals.

 

Good luck .

[on edge]

Your goal is to loose 30 pounds?

 

Step 1: Join fitday.com and track EVERYTHING that you eat.

Step 2: Determine your Basic Metabolic Rate, and create a calorie deficit that will allow you to loose weight.

Step 3: Stick to it.

 

Additional points:

-High protein, low carb

-As a newbie, you can loose fat and gain muscle at the same time if you lift weights

-Eat clean, and learn about clean eating

-Steady state cardio is a WASTE OF TIME.

[Green]

Muscle is a big part of losing and maintaining weight. Young people generaly have more muscle then older people. That is a big reason younger people find it easier to maintain healthy weight.

 

Another tip would be drink nothing but water. If you are currently drinking things other then water then cutting that out would help. Also eat 5 smaller meals a day as opposed to 2 or 3 bigger meals a day.

[xpaperxcutx]

Split up your workouts into cardio and weights. IF you're heavy, do 45 cardio everyday to burn fat. Weight lifting and strength training should be split every other day to build muscle and burn fat.

 

The most important thing is diet. Keep it clean and make sure you stay within the caloric intake you'd calculated for yourself. Never go below 1000 as having a more active lifestyle ( with lots of exercises) will eventually send your body into starvation mode.

 

Stick to drinking water ( they have no calories and helps digestion and helps detox your body).

 

Eat clean, workout/ exercise, and you'll see good results every week.

 

If you feel you'd have to indulge, pick a cheat day to have a small slice of cake, dessert or whatever you like. But choose only one cheat food for that week, and try not to fall off the wagon.

 

If you hit a plateau, start switching up your workout routines, or either up or lower your caloric intake. For example if you're eating 1500 and active 5 days a week, when you hit a plateau, up your calories by 200 composed of mostly proteins.

 

It's all about adjusting.

Try to keep a food diary, and a workout diary for reps and sets. It makes it easier to challenge yourself and improve.

[jelura5]

lose 10 pounds in a month is certainly possible, especially with a trainer, but not easy. Remember the formula is 3500 calories down will lose you 1 pound... this includes both training (additional calories burned) and eating. So if you want to lose that kind of weight, doing the math you need to either excerise off or eat 8000 calories less per week. That's quite a few; especially when your intake was probably somewhere between 1800 and 2000 before.

 

Odds are if you're at the weight you're at, you probably have been taking in far more calories than you think. A safe rule of math, btw; is you should never really take in less calories than your body weight (in lbs) X 10 over an extended period; and really X 11 is about right (X15 would be your standard "break even", so if you weigh close to 140 at this point you could eat ~2000 calories per day and be semi-active and maintain your weight).

 

This is where this is tool is truly starting to help me. I realized I had been taking in ~3400 calories, which is why (similar to you) I had gained about 12 pounds over the last year and a half (since my workout partner had a baby and stopped working out with me). I also hadn't been working out enough. I also got an addiction to sugary beverages (specifically Starbucks Frappucino's and Fat Free Whip Free Rasberry Mochas... 200 calories per drink X ~4 a day adds up), and I randomly snacked a good bit.

 

Being consious of what you eat is a GREAT start. Cardio should be the crux of your focus but don't forget the muscle work (if you have a good trainer they'll take care of all of this for you, but the bottom line is if you cut that many calories and don't do serious muscle work, you'll burn your muscle frame and weigh less but still not look any better).

 

Whew! Just some advice; while I've only been "back on dieting" for a week (I look good, but a little bit is "starting to form" on my tummy area, and I don't want it to expand. Plus I got in a bet with some friends ), I've previously had two other phases (one about 12 years ago when I lost 50 pounds, and one 3 years ago when I lost 20; every now and again I just "slip" and have to get refocused). On this week I'm already down 4 pounds. There is straight science and math in losing weight; don't fall for some of the fad diets people want to do, shortcuts never work for anything in life. Just eat healthy, track your calories on here, and work well with your trainer, and you'll hit your goals.

 

Good luck .