What is the best diet program for men and women out there?

John asks…

What is the best diet program for men and women out there?

I’m talking about a program like the 90 day workout, things like that. There are a lot of them on the market today. I was wondering which one actually works, for both men and women. (it can be separate programs). I want to get one for my fiance when my taxes get here and one for myself after I have my baby in March. This is one that I found for both men and women. How to Get A Six Pack And Lose Belly Fat Fast I’m not sure if this or any program works simply because I have not tried any. But me exercising alone doesn’t leave me with the results I want. Sure I lose a ton of weight but I want to be trim all over. I want to have endurance. Please let me know of something that is able to work all the muscles, and not create any bulges.

Author answers:

Man and women should follow the same rules for diet and exercise. Don’t worry about special programs- it can be much simpler than that. The programs usually aren’t sustainable and the diet industry doesn’t want them to be. They make money out of you having to come back and try something else, right? 😉

Losing 1-2lbs a week is the best way to go. This way, you are losing mostly fat, rather than water and muscle. Faster weight loss is not better, nor is it sustainable.

Diet should be what you look at first for weight loss- this is what will enable you to drop fat. Try a balanced diet made up of mostly natural whole foods, with high protein, moderate carbs and moderate fats.

You need to know how many calories you burn- you can use an online calculator for a rough estimate. Aim for 10-20% calories fewer than you burn daily (too large a deficit will be counterproductive in the longer term).

Don’t worry about complicated diets or cutting things out. You can enjoy anything in moderation, as long as the majority of your diet is healthy.

Base your meals around:

Lean protein (e.g. Chicken, tuna, lean beef, fat-free cottage cheese, egg whites)
Wholegrains (e.g. Wholewheat bread, oats, bran cereals, rice)
Healthy fats (e.g. Nuts, seeds, olive oil, avocado, salmon, whole eggs, flaxseed)
Fruit and veg

And drink lots of water.

Second in importance to diet, is heavy resistance training- this is what will allow you to preserve muscle so you look ‘toned’ and defined once you’ve dropped the fat (rather than just a smaller version of how you look now, with the same bits you’re unhappy with). More muscle also means a higher metabolism, so you definitely want to hold on to, or increase the muscle base you have, for fat loss.

You need to work ALL your major muscle groups- you can’t spot reduce.

Try three full body workouts a week, or an upper/lower split four times a week to start off with. Focus on compound exercises such as squats, deadlifts, pull ups, rows, bench press and overhead press.

Then you can look at extras like cardio to help create a calorie deficit. But cardio is by far the least important of these three, and you can lose fat effectively without it.

Make sure you’re getting at least one rest day a week with no exercise at all.

Focus on losing inches/dress sizes rather than actual scale weight- it’s how slim you look that matters, not how little you weigh.

George asks…

How much weight should I lose? Do you have any tips on how to lose weight fast?

I am 16 years old and have gained a lot of weight recently- I am talking like 25 pounds in two months. I am 5’7 and 175 lbs now. I now how a “hard” belly and a fat woman ass and very big thighs. I used to be able to fit in 30×31 jeans and I now barely fit in 34 sized jeans. Please tell me an ultimate goal for my weight loss. What are some healthy breakfasts that I can eat before school and some good lunches? What is a good calorie number for the day? What is a good workout plan? Can I have a flat belly by June?

Author answers:

I am 18 years old, and in almost the exact situation. I am 5’6″ tall, and 179.4 lbs. A little over 4 weeks ago I was 186.6 lbs. I lost 7.2 pounds in a little over a month. My ultimate weight loss goal is 135 lbs. Maybe you should aim for 140 lbs.

Healthy breakfast: I love oatmeal with fresh bananas or blueberries mixed in. Or, if you are in a rush, grab a protein bar and a piece of fruit or cheese (or both if you’re hungry).

Lunches: I like to pack my lunch. I eat a lot of tuna on potato rolls (w/o mayo or any condiment ( mustard if you’d like). I also love sandwiches. Meat, cheese, light mayo on WHOLE WHEAT bread is a great lunch. I always have 3 extras (at least) with my lunch. I normally have chips and some sort of fruit, and a dessert of some kind.

For most of my food, I track my calories on an online journal. Caloriecount.about.com is my favorite site for that.

Working out: Just do cardio (anything that gets your heart rate up and you sweating) for 30 minutes each day. I love this one program “Couch to 5k” Its a great program to start running with. It seems difficult at first, but you really get into it.

Yes, I think you could have a flat belly by June if you really try.

Mary asks…

My friends love me fat, both men and women. Where is the motivation to ever lose the weight I gained?

I used to be 117 and 5′ 7″ and now at 32 somehow and by some means I gained 40 pounds in the last 2 years.

All my girlfriends long ago gained to the mid 150s up to 225 and just love that I pretty much lost my thin figure so fast.

I used to teach aerobics but I quit it and went to college. Ironic, huh?

Men simply pay far more attention to me by far now that I have a butt and a slightly jiggly belly.

What they dont know is I keep gaining and I have no control over it. I have gotten pretty lazy and enjoy this new read and study lifestyle. Plus I have made a hobby of cooking for myself all the foods I denied myself for years.

Being pudgy is completely new to me since I have never been one ounce overweight my whole life till 2 years ago.

It was hard and took a long time for me to gain my first few pounds. I was one of those that could eat anything I wanted and not gain. But, once I started to gain, its started to come easily. Does anyone think I might stop gaining?
I have to admit I do like gaining weight in an odd way. Its just so amazing watching my body change.

Author answers:

Of course you gained weight!
You’ve gone from denying yourself certain foods to eating them when you want. In other words, you eat normally now.
You’ve quit getting as much exercise. If you were teaching aerobics you were working out multiple times a week perhaps even 3 or more hours every day.
You are now over 30. You are getting older and weight gain is easier the older you get.

Chances are you won’t gain much more weight as bodies have a certain range they stay within. In one study most people were not able to gain more than about 40 lbs, even if they tried to gain more their bodies just stop.

But in any event at 5’7″ and 157 [ BMI 24.3 in the normal range]you are still not overweight and men now give you more attention because you are no longer underweight [BMI of 18.3 underweight 5’7″ 117]. Men as a general rule like women to have curves.

If you like your body, your friends like your body and you are happy then don’t worry. Though it probably wouldn’t hurt to get some exercise every day, you’ll feel better for that even if you don’t lose an ounce.

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Lose weight in 2 weeks

Lisa asks…

what is an easy way to lose weight in 2 weeks?

i have a little over 2 weeks to lose up to 10 pounds. im 14 and heard that sit ups are useless. are they? and any other info about weight loss i would really appreciate:) also: its mostly in the stomach area that i need weight loss in.

admin answers:

1 Dietary control and exercise. It’s true what they say – all you need to do is watch what you eat, and expend more energy than you consume. It’s really that simple. You can quit reading this list now, you now know everything you need to know and didn’t need to fork over $500 for the privilege of me telling you the secret of losing weight. You don’t need to read a 4,000 page book, you don’t have to buy a tape series, you don’t need to stay up late at night to watch infomercials to understand this basic premise. It’s 100% true.

2 Change your lifestyle. If you’re calling this a “diet,” then you’re going to gain all the weight back (and more) within a few months of losing it. Diets do not work. Diets are temporary. When you change your dietary lifestyle, however, you’re changing your habits – and you’re putting yourself on track for long-term / continued success and weight maintenance. Don’t ever tell anybody you’re on a diet – ever. I’m speaking from experience, here – a reformed low-carber. Worked out well for a while, but ultimately failed because my entire lifestyle didn’t change (permanently).

3 Join an online support group. In my case, I created my own – FatBlasters. It’s essential that you not feel alone, and reaching out to friends (new or old) is typically a smart move. I just heard about PeetTrainer, but didn’t know about it when I began down the road to weight loss. You have to know that others are out there for moral support – they know things that you couldn’t possibly know, and they’ve probably been “in your shoes” at some point in the past (or present). Share stories, laughter, tears, successes, and failures – share them. There are thousands of communities out there, so keep looking until you find the one that fits you.

4 Take before and after photos. I know it sucks to see yourself as a chunky monkey (sorry, that’s what I called myself – if only to get myself motivated to meet my weight loss goal). However, there’s no easier way to illustrate your progress. The “after” photos are far more fun to capture and share, admittedly. Find yourself on Flickr! It’s good to see yourself how others see you. Do you like how you look? In many ways, Flickr helped me lose weight.

5 Hire a substitute teacher. Don’t reach for the brands you know and love immediately – or without thinking first. Eggs are “good” for you, but consider using egg substitutes instead (in fact, many restaurants will let you order lower calorie foods). There are countless “lower” alternatives for you to try. If something different doesn’t taste good, by all means – find a better substitute, or eat less of the original. In some cases, the substitute may be worse for you than the regular version of the product. The good news is, healthier choices are silently replacing their “normal” counterparts – and they taste just as nice.

6 Start reading labels. I know it sucks, but you have to do it – and there’s no way to avoid this tip. If you don’t know what you’re putting in your mouth, you’re flying blind. Don’t assume, either – triple-check the ingredients list and serving sizes. You must rely on yourself for this; nobody else is going to be able to lose the weight or do the math for you. It’s not that complicated a task, but it will require effort. If nothing else, just pay attention to the calorie count.

7 What’s so funny about bovines? If you like cheese, you must buy the Laughing Cow brand, and keep several of the suckers in stock at all times. The individually-wrapped wedges make for excellent snacks, and are wonderful when melted over just about anything edible. I’d be careful about straight-up American cheese, though – it’s oil, but not necessarily as good for you as (say) a slice of cheddar would be. I have yet to find something as calorie-light and filling as Laughing Cow (I don’t know how they do it).

8 Tell your family. You’re not going to lose the weight alone, even if you ARE alone in losing the weight. If you’ve got a family at home, talk to them about it – initially, not incessantly. Let them know what you’re going to do, and that you want (and need) their support. If you don’t let them know, you’re running the risk of them inadvertently sabotaging your efforts. You want them to help you get to your goal(s). You want them to share in your happiness when you’ve made it past a certain mark. Who knows? Maybe some of your new habits will rub off on them and they’ll become healthier people, too?

Mary asks…

How can I slim down in 2 weeks? Not lose weight as such, but be smaller!?

I’m in a fashion show in 2 weeks time (for charity) and I’m worried I won’t fit in the dress they’ve picked! It’s for the bridal section. It’s a wedding dress (really) with a boned corset top. It was very tight when I first tried it and unfortunately I’m one of those people whose weight fluctuates quite a lot. I could do with losing 2-3 inches+ from my stomach/waist in 2 weeks.

A friend had suggested the “juicing diet” but will this work for me? I don’t need to lose weight, just inches. I don’t want the kind of diet that will take the weight straight off my breasts as that isn’t going to help me!

Thank you!
By not wanting to lose weight but lose inches, I mean I’m looking for ways to stop bloating, water retention, etc. Not looking for a lecture on how I should have known about this weeks ago! (Which actually, I didn’t.) I found out last week and have bad hormones that make me bloat and retain water. But thanks.

And a genuine thank you to everyone else!

admin answers:

Still isn’t healthy, no matter how you look at it, but the best thing you can do to drop five to ten pounds or so, (two or three inches is a lot), is a mild diuretic added to your diet SHORT TERM. Leek broth, (buy leeks, cook them down, drink the broth, eat the leeks) works wonders for french women! Basically, don’t stop drinking water because this will actually make you retain more, but pulling the excess water out of your system and reducing inflammation in your body is the quick fix you’re looking for. Look into the Percone Promise. Great book and a healthier process. Good luck with that dress, and just promise that you’ll eat after!

Carol asks…

How to lose weight in 2 weeks?

i really dont want to hear how unhealthy it is cause i already know i just would like a way to lose 15 to 20 pounds of fat in 2 weeks. Also what is the most weight you have lost in 2 weeks?

admin answers:

I would try this workout. At the same time you will be gaining muscule and burning fat. So its awesome.

WHAT YOU’LL NEED: Two 5 pounds weights.
* means one 5 pound weight in each hand.

If you don’t have two 5 pound weights try using water bottles full of water.

Workout:
Stretch
*20 Bench Press x3
20 squats x3
*20 side arm lifts x3
20 crunches x3
20 push-ups x3
*20 lunges x3
20 leg lifts x3
Walk for 30 mins
Stretch

Stretching before your workout helps you not to pull a muscule during your workout.

Stretching after your workout helps you not be AS sore afterward.

I try to do this everyday, but I’m sure you would get results doing this only 2-4 days a week. I recomend everyday.

Eat 1500 calories a day and drink 8 glasses of water daily.

You will lose weight and tone up!

I’ve lost 6 pounds and I’ve only been doing it for a week!

You can do it! I know you can!

You will be sore. And it will hurt but you can do it.

Don’t be scared to add more excercises of more reps.

Hope this works for you!

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Am i becoming anorexic?

Nancy asks…

Am i becoming anorexic? Please Help!?

I just wanted to know if i am starting to develop an eating disorder or not.
I am 5’6, 15 and weigh around 126lbs. I have lost 5lbs in the last few weeks. I want to be 90lbs desperately. I keep track of my calories in an online food diary and try my hardest to stick to under 800-1000 calories a day however i usually end up going around the 1150 calorie mark. I keep a journal filled with quotes, meal/diet plans, skinny models, self hate letters and more. There is also a powerpoint presentation on my laptop which i look at and update often. It is filled with diet rules, more photos, my weight loss goal and history, pro ana website addresses, diary entries and more. I hate my body and see fat a lot of the time. It’s like there is two voices inside my head, one telling me not to eat, to lose 36lbs and be the skinniest person ever, and another one telling me you have to eat, your beautiful and healthy already. I also sort of want to be anorexic, i know that is cruel and horrible to say, but its true. I want to be hospitalized for anorexia because then i will have reached an enormous goal and i will be the envy of other girls. I weigh my self at least 2 or 3 times a day, and i am heart broken if my weight has gone up. I read and memorize nutrition labels, and have lists of safe foods and unsafe foods. I try not to eat much at school, but my friends will ask my why, i make up excuses, but i can’t do that all the time. No matter what i eat, i feel guilty. My friends think i am sad all the time now as well. I guess i am sadder than i used to be, but i am happier at home. I am EXHAUSTED ALL THE TIME and feel like i have no energy, even though i get about 9hrs sleep a night. But that might just be because i am a teenager. I don’t know what to do. I can’t speak to anyone, because i don’t think they will take me seriously. I mean, i’m still a perfectly normal weight. Please Help!!!

admin answers:

You kind of are. I almost became an anorexic because i hated how i looked and trust me it is HORRIBLE!. It is all you think about and it just takes your life away. You are always tired because you are not eating enough. You have to have at laest 1200 calories a day for your body to function properly. I will put some tips on here that are good for your body.

Here are some little tips but you haveeee to remember that weight loss doesnt happen overnight and to not push it.

Try to limit pasta and white bread intake.

If you want something sweet, then try grapes and strawberries. You may be thinking ughh i have heard that a thousand times but it can really take that craving away.

At night turn your fan on or leave a window open. If you are a little cold, then your matabolism gets higher and you burn more calories because your body is working harder to keep you warm.

Help out around the house. Keeps you moving and burns calories.

Switch regular chips for baked chips. To me they taste better and they have less fat and stuff

fruit smoothies with not a lot of sugar……..mmmmmmm

at every meal dont drink ice cold water. Drink room temperature water. Cold water can stretch you stomach and then you will eat more.

Take a sip of water after every bite. It feels u up a whole lot more and it tricks ur body into thinking it is food. And also water can stop some fat from being absorbed.

CHEW GUM ALL THE TIME! I hear if u r an extreme gum chewer you can lose up to 11 pounds a year. Go for the sugarfree kind. And stride has a new kind that can change flavors so you dont get bored!

At parties dont walk around the food table. Party foods are extremely unhealthy.

Dont drink soda. Not even diet. Ask urself. Do i really need that?

Try kashi bars and fiber one bars. Fiber is a good thing to have when u are trying to lose weight. It helps you to lose.

Eat lots of fruit and vegetables. Cold fruit tastes AMAZING after a good workout when you are hot and sweaty.

When you eat salad try to avoid lots of cheese and dont eat any crutons. They are loaded with calories.

Swap ranch to italian dressing or vinagrette

dont get tricked by those fruit juices that claim they have real fruit in them. For instance, an orange has three grams of fiber so why doesnt orange juice have any?

Laugh every chance you can. Every time you laugh u burn a small amount of calories (2-5)

if u are DYING for chocolate then try chocolate covered seeds, some hersheys dark chocolate kisses( 20 cals. Each), or dip some strawberries in melted dark chocolate.
( dark chocolate may taste bad but it is better for you and has all kind of anioxidants)

the way your friends eat around you can influence how you eat, for example if they are all eating burgers and you just gonna sit there and eat vegetables? So be careful

ditch iceberg lettuce for romaine ( it has more nutrients )

it is getting hotter outside so go swimming. Swimming laps is GREATTT for losing weight

i hope these helped you and other out there. Good luck!

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