super.panda28

im 18 yrs old, 5'5 overweight! i plan to lose 40lb in 4 months.
i go to the gym like 4 times a week.
tips on what exercise and a simple diet to do to achieve my desired weight loss per month.

i really want to lose weight so i could be fit healthy and happy
im not gonna eat rice anymore, and from now on i will just drink water!
and i found this simple 12 days workout on some site. im gonna go to the gym and try it later! hope that it could work, and im gonna pair it up wtih dancing/aerobics. good idea?

jss2000

I think you've got the right rate in mind. About 2 lbs. per week is usually considered a safe speed for losing weight. Much faster than that, and you are more likely to lose muscle mass, which actually makes it harder for you to lose weight and makes you less healthy overall. Also, if you don't take in at least a minimum calorie load (find out what it is for your weight/height/age), it's hard to get enough of the nutrients your body needs to function.

The bottom line to remember with weight loss is that 3500 calories burned = 1 lb. of body fat lost. (opposite applies with body fat gained)

So to lose 2 lbs./wk you need to average a daily 1000 calorie "debt." In other words, that means that you need to use 1000 more calories than you take in. To figure out how much energy your body is burning on average each day, Google something like "daily calorie calculator."

I'm doing pretty well right now at this 2 lb./week pace. Eating high-fiber foods is key to making it a good experience--whole grains, fruits, lean meats, and vegetables leave me feeling full in between meals (which means little if any suffering). For example, my fave breakfast consists of a cup of oatmeal w/1 cup skim milk and a sliced banana (no sugar)--keeps me feeling great until lunch (not bad for 500 calories).

Drinking plenty of water not only buffers hunger, but your body also needs water to process the calories you've taken in. Starting off your day with about 20 oz. water is a healthy habit.

That's what I know on the subject--hope it helps!

super.panda28

wow thanks! you're great.. and goodluck also!

Peacheskreme

I stopped drinking and eating anything with High Fructose corn syrup/ its hard to find. Its ln condiments/pre packaged foods/sodas/juices. even most breads. But its okay after you realize that half of your normal food is okay.

I lost 3 lbs really quick just from eliminating added sugars and staying away from HFCS. I just drank lots of water.. but that was a quick 3 lbs. now its harder.. so I say do that for starts..then keep up what you are doing.

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