8 Surefire Fat-Burning Tips
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Raphael Calzadilla, B.A., CPT, ACE
eDiets Chief Fitness Pro
Sometimes certain moments in our lives leave an unforgettable impression. About 5 years ago, I was up late on a weekend night and watching TV. An infomercial was promoting an exercise machine that could help you achieve your weight-loss goals in 6 minutes a day. Six minutes a day -- yeah, right! That infomercial got me thinking about how many people buy into fat loss myths. On the part of the consumer, this has to do with a lack of knowledge and hope for the magical workout and the magical diet. Neither of which exist.If you ever see a quick fix promise, always go back to the fundamentals. Fundamentals will never let you down, and they will never lie to you or mislead you.
There are eight points to consider when attempting to burn body fat.
1. Control Blood Sugar -- Your goal should be to control blood sugar. Controlling blood sugar levels helps to shed fat. This is accomplished by taking in some protein, carbohydrates and good fats spread evenly through the day every two to three hours and by not over eating.
A sample meal schedule might look something like this:
- 6:30 Breakfast
9:30 Snack
12:30 Lunch
3:30 Snack
6:00 Dinner
9:00 Small Snack
2. Calories Count -- Your goal is to eat as much as possible while still losing fat. For example, if I can get you to lose 1 to 2 pounds of fat per week on 1,400 calories per day, I'm on track. If I try to accelerate the process and lower your calories to 1,200, I sabotage your efforts. Anything more than a 2-pound loss per week will strip muscle tissue and give one a soft look.
A good example is the person who goes on a crash diet and ends up thin but still soft and flabby when they get to their goal weight. This takes place because they lost not only fat, but also valuable muscle. They lowered calories too much, lost at too fast of a rate and did not try to eat the optimal amount of calories for fat loss.
3. Eat Breakfast -- A balanced breakfast comprised of carbohydrates, protein and a little fat is a critical start to the day. The point of consuming breakfast is that it breaks the fast from an overnight sleep. In addition, breakfast will rev the metabolism for the rest of the day. This is your first opportunity of the day to get blood sugar back to a balanced state after the all night fast and is critical for sustaining fat loss.
4. Ratios count! A calorie is not a calorie -- Do you know those people who tell you to simply lower your calories to lose fat? The people who never mention protein, carbohydrates or fats? They're wrong.
Protein, carb and fat ratios are important. The correct ratios (which can vary depending on an individual's response to food) help to stabilize blood sugar levels, which helps to increase energy and fat loss. Generally, 40 percent to 50 percent of carbohydrates, 25 percent to 30 percent protein and 20 percent to 30 percent of healthy fats is the best starting place.
Carbs are necessary for energy and not the enemy everyone makes them out to be. The key is how much you consume. Protein is also critical to build and retain muscle tissue, which in turn helps to burn more fat.
Finally, good dietary fats are extremely important. They help to balance hormonal levels, increase strength and create satiety (fullness). If you're looking for a plan that takes this into account I recommend eDiets GI plan (Glycemic Impact Diet).
5. Weight Training -- To affect muscle versus fat ratios you have to train with weights or perform some type of resistance training. An intense weight workout lasting no more than 60 minutes is the most efficient route to go. You don't have to workout with a bodybuilding routine, but you do need to work the entire body approximately three alternate days per week.
6. Cardio -- Cardio should be approached as a tool to lose fat. It should not be used as a never ending event in the hope that all body fat will magically burn off. Excessive cardio is counter productive and will burn not only fat, but also valuable muscle tissue.
If fat loss is not taking place, increase the intensity of your session, not the time. The key is to perform all that is necessary -- and no more than that. This is accomplished by incorporating interval cardio training (integrating slower levels of intensity for several minutes with very high levels for several minutes). Intervals are great for boosting the metabolism and creating more of a post caloric burn (calories burned 24 hours after the workout.
7. Water Intake -- From the standpoint of water intake and fat loss, you want to be in a position where the liver is converting stored fat to energy. The liver has other functions, but this is one of its main jobs. Unfortunately, another of the liver's duties is to pick up the slack for the kidneys, which need plenty of water to work properly (more than most people realize).
If the kidneys are water-deprived, the liver has to do the work of the kidneys along with its own (lowering its total productivity in the process). The liver then can't metabolize fat as quickly or efficiently. If you allow this to happen, you're setting yourself up to store fat because you've made the liver less efficient at turning stored body fat to energy.
Usually if you multiply .55 times your weight, that should be enough in ounces of water to suffice. Water is the underrated fat-loss tool.
8. Discipline -- This is the seldom used word in the fitness industry. As I mentioned earlier, you'll read a lot about the new magic workout, the new magic diet, the machine that's sure to burn fat off your butt, etc. It's all a bunch of nonsense.
It's about doing the right thing and the hard thing at times. One day of discipline leading to another day of discipline. You build your body and your mind simultaneously. Without this, every point I've made above is fruitless. The good thing is anyone can do it -- if they choose to.
Looking for more information? Join eDiets and visit Raphael's support group (Exercise & Fitness) for interactive support! We all know fitness is a vital part of living a healthy lifestyle -- let Raphael and eDiets help you on your way!
A drug-free competitive bodybuilder and winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics.
Labels: exercise, tips, weight, weight-loss
Comment: Sunday, February 17, 2008 10:40:00 PM - 
Cat said...
Hi I'''m 31 yrs old and I have 2yr old and 7 month old. So needless to say I have weight to lose and tone.
But I feel SOOOO LOST!!
I weigh 171 my goal is 150 in 4 months???
Dose any one have any advice how I can do this!
I so depressed.. I also had c-scetion with both children so my tummy looks like it will never be th same..
I look for advice or if someone in in my situation.
Thank you
Toronto xox
Comment: Sunday, February 17, 2008 11:27:00 PM - 
said...
If you have physical disability's that keep you from doing a good workout and a heart condition on top. Which is the best way to tighten up abdonminal muscles which have had 7 procedures and lot's of scar tissue. And with the heart condition my breathing is somewhat labored. Can you assist me in a good work out but a safe one? Thank you.
Comment: Monday, February 18, 2008 12:23:00 AM - said...
it was getting all the important points in one place..
Comment: Monday, February 18, 2008 1:58:00 AM - said...
I, too have two kids under four. I've found that I have to make a committment to do something everyday, even if it's just 20 minutes of a workout on exercise tv or 50 squats before I go to bed, and but squeezes when I'm driving in the car...the more you make it a routine, the easier it gets. The safest amount of weight to lose is 2 pounds a week, so that should be your goal. But if you're doing weight training or even cardio and you've been out of shape, don't look at just the scale...you may be gaining muscle so the scale can't be your measure. Use how your clothes fit and your energy level as other measurements for success. As for your stomach, the easiest thing you can do to get it "back to normal" is to hold it in...good posture will help your back, too! I know, it's hard when we have such horrible posture and even stick out our stomach to hold the kiddos- but look at yourself in a mirror next time you have a little on in your arms and look at your posture- it will help make you more aware of how you're standing. Then start holding in your abs and doing isometric crunches in front of the mirror while you're brushing your teeth- 120reps for a 2 minute brush. (Hopefully, you brush every night, so you can't say you don't have the time!) You'll be amazed at how pulling in your abs relieves the back pain you have from lugging the kids around, too. And you'll start to get more conscience of holding them in throughout the day. Good luck!
Comment: Monday, February 18, 2008 2:41:00 AM - said...
Female, 52, I have lost 35 lbs., I have been using these same methods to help me. It is very important to drink the water, do the resistance training and to do the cardio. There is no easy way out of this life! It just takes the work.
Comment: Monday, February 18, 2008 3:17:00 AM - said...
Please expand on 'cardio' - meaning?
Is weight in kg or lb before multiplying by 0.55 to get oz of H2O?
Comment: Monday, February 18, 2008 5:46:00 AM - ChuckC said...
Thanks, Raphael. I appreciate the no-nonsense comments.
Comment: Monday, February 18, 2008 6:48:00 AM - said...
I'm a Diabetic and my feet get really swiollen at the end of the day, my balance a little when this happens. I used to walk like a feind for a long time until I started to develop pain in my feet as a result of the long distance walking and the diabetis. Do you have a good a realistic diet and exercise regimen that I can go on. I feel like I'm in between a rock and a hard spot, I need to lose weight because of the Diabetis but yet when I try exercising, my feet start to pain me. Thanks for any and all advice. Jim
Comment: Monday, February 18, 2008 7:30:00 AM - said...
to cat in toronto\
a friend and myself both had c-sections(myself 2 &her4)- yes, the stomach has been the most difficult. Even a couple of doctors said nothing will work but tummy tuck and lipo. We started walking/running on the treadmill - 6 wkd later - her stomach looks fabulous and mine looks much better.
Good Luck.
jm
Comment: Monday, February 18, 2008 7:44:00 AM - YMCA Ontario said...
Hi Cat
I too had a c section 10 years ago, and hated that my stomach just hung. Every time I looked in the mirror all I would see is stomach. The good news after nine years of telling myself there was nothing I could do I proved myself wrong.Last year I turned 40. I was depressed at how I looked. I had been carrying around my extra pounds since the birth of my son 9 years ago and blaming it all on the c section.My husband would take my son to the park, bike riding,ice skating and so on and I would stay home because I physically could not keep up with them.That all stopped.I woke up on my 40 birthday and said to my self enough I don't want to look like this anymore. I don't want to keep staying home while my husband and son go out and enjoy a day at the park or a morning of bike riding.It was time to do something so I cut my calorie intake slowly. I waled to work and when it was too cold to walk home I would get off the bus at least three stops too early and walk the rest of the way.After supper my husbad and I switched roles. He would do the dishes and make lunches and I took the dog for a walk.Before I knew it I was doing some strength training.The first month I had lost 10 pouunds. I am not saying it has been an easy year because it has not.I now go to the gym 3 times a week. I make time sometimes it is at five in the morniing before I go to work.I can say that after one year I have only lost 35 pounds but I went from a size 16 to a size 12. I am still working hard and trying to loose 2 pounds a week. I eat often and small portions. Execise and drink my water. I take a multi vitamin everyday and this seems to help with my cravings. Just try adjusting your diet and start to execise and you will be motivated when you start to loose weight.Don't expext a miracle though. It is a slow process but with disipline, hard work and time your c section stomach will be gone.
GOOD LUCK
YMCA Ontario
Comment: Monday, February 18, 2008 8:41:00 AM - said...
Toronto,
I am in a simialry situation, have a 7 month old via c-section, 30 years old. I started e-diets 1 1/2 weeks ago and have already seen a difference. My husband has increased his support which allows me the 30 minutes to get my cardio/toning in each day, and on the weekends I take the baby for a long walk (1 hour +). I had about 20 pounds to lose to get back to where I felt most comfortable and have already lost 9 pounds. You can do it! The delivery meal plans was important to me since I didn't not have time to prepare meals just for myself. Being a mom on the go this is very convenient and makes it easy- the portions are controlled for you. Good luck!
New Orleans, LA
Comment: Monday, February 18, 2008 8:45:00 AM - said...
68 yr old in Spain. After a heart attack 5 years ago, I lost over 50 lbs. Since a brain hemorrhage in August, followed by an ischemic stroke which was not noticed so untreated, all my strength and energy went and the weight piled on again. I can only do very limited exercise, at times even slow walking exhausts me. I have heart arrythmia and respiratory problems as well. Any advice appreciated except "If you were a horse I´d shoot you". David
Comment: Monday, February 18, 2008 8:48:00 AM - said...
Hi, I am 50 and feel great, nonetheless, I suffered an accident a year ago and stopped all hard exercises including cardio since I could not walk. At this time I can walk but with problem, Question: What can I do to substitute Cardio-walking or swimming? I agree in the 8 basic rules for loss and maintain weight programs.
Comment: Monday, February 18, 2008 8:48:00 AM - said...
130 lbs, 5'3 heigh, want to lose the last 5 lbs. I know it is very hard, try to eat right, workout 5-6 days a week, cardio most of those days and weight training for at least 3 days. My body shape is an apple, so most of my fat is in the middle and upper body. What can I do?
Comment: Monday, February 18, 2008 8:48:00 AM - said...
I am 32 5'1" and I am about 138. I will be fine if my belly would go away. Everything I eat from 1 sandwich makes it swell. What can I do. I have also gain allergies since I have been getting older. I can't eat peanut or milk or chicken. The worst situation happens, from gas to me belly looking like I am 10 months pregnant. Please help me.
Comment: Monday, February 18, 2008 9:05:00 AM - said...
Raphael, Your comments are so very true with one exception. Everyone can do it...some may need some help. If you have ever fought depression, then the best laid plans never happen. I believe that obesity is rampant because depression is rampant; Sugar, fat, and salt...all a growing (fat) body needs...not really...but it soothes the serontin depleted mind. Yes, exercise can reverse depression or at least improve it. Much like anti-dpressants, some need to have it administered at least in the beginning. I know, I am speaking from experience. So...if you just can't seem to quite ever get to it...or anything else for that matter. My weight and my fitness remain optimal so long as my depression is controlled. I eat right, sleep right, work out and follow good health habits. I have to watch carefully for the signs and symptoms of depression. The eleventh tip to fat burning: get a full physical which includes mental health.
Comment: Monday, February 18, 2008 10:04:00 AM - said...
I have a hard time doing lunges
i have arthritis in my foot and have a hard time bending it, what would you suggess.
Comment: Monday, February 18, 2008 10:25:00 AM - said...
It is so REFRESHING to hear someone else say that there is no magic 6 minutes a day to achieve the perfect body. How crazy that these companies are preying on the uneducated?!?!
Comment: Monday, February 18, 2008 11:13:00 AM - said...
Hi Toronto,
I, too, am 31, have 2 kids (3 yr old and 1 yr old) and have had 2 c-sections! I think it's safe to say that I will never have the tummy I used to have (I have the excess skin too!). However, I have lost almost all of my weight from my last pregnancy (3 lbs. to go!). I have been going to Curves 4-5 times a week and just started their online program called curvescomplete to get my meals on track. It works!! I am now at 137 - just hang in there and follow the advice from this article. You CAN do it! :-)
Comment: Monday, February 18, 2008 12:06:00 PM - said...
AllI can say is that the younger you start to get back into shape the easier it is. I'm almost 55 years old and I've been at the gym now for 16 months and with ediets for 7 weeks. I am so sorry that I didn't start earlier. It takes a long time to get back into shape for someone my age, but if you go into it slowly and know that you are really looking for a healthier lifestyle rather than a slim and sleek body then one can keep up the enthusiasm. I really don't want to end up old and sick, I want to be old and healthy so I can enjoy my senior years, sans diabetes, heart disease and crippling arthritis. My advice, get started with ediets and exercise and don't worry about poundage. Just get in shape and the weight will come off because you are exercising, eating right and being there for your family in a much healthy and energetic way. Keep your chin up and think happy thoughts about how much energy you'll have. Take your kids for a walk. Play on the beach and/or hike up a hill. It's all good fun and great exercise. Enjoy life.
Comment: Monday, February 18, 2008 2:17:00 PM - said...
Like Anonymous, I too have a problem with how to begin a work out with a disability. I am 40 and I have a whiplash injury to my spine on my neck, thorax and cervical areas. It is not on the entire spine, but localized areas in each region. Sometimes the pain is unbearable - especially when pressure is applied to the area. (i.e. sit ups, abdominal curls, etc.) What can one do in a situation like this? I have been on the physio, message, chiropractic, acupuncture, and pain killers/muscle relaxants treadmill for the last 5 years. I have come a long way from where I started, with little to no use of the entire left side of my body and my right arm from the sholder to the hand. It seems I have plateaued at this point and the meds have made me gain even more weight. I just want to get off this cycle and get my independence and health back. Any suggestions??
Comment: Monday, February 18, 2008 2:22:00 PM - said...
Thank You so much for keeping it real. I have learned a great deal with your articles over losing weight and building strengtt; and much more.
Comment: Monday, February 18, 2008 4:15:00 PM - said...
Hey Ladies
The best excercises for your abs are going to be your typical crunches and the bicycle. You can not spot tone your abs. Doing these excercises religously will get your abs toned up. Best time to do them is in the morning when you crawl out of bed. do 4 sets of 25 reps, or start with 3 sets with 15 reps. then flip yourself over on your knees and do 3 sets of 10 push ups. Those of you with kids go to the park with them get outside if the weather is permitting and talk to your spouses to give you some time away so you can go walking biking for 30 minutes. Plus the quickest way to loose the weight is also building muscle. if you cant get to a gym, your legs are the easiest place to start burning fat, start with doing squats and then lunges, do front and reverse lunges your legs will start to look great in a couple of weeks. Of course cut out the soda pop as well. and watch what you are eating as well
Comment: Monday, February 18, 2008 5:06:00 PM - said...
This reminds me of a book: "How to Lower Your Fat Thermostat"... I did it once upon a time, and never looked greater.... I need to do it again. Life happens and we find ourselves wanting more.... Good health is something that I want more of now that I am 50.....
Comment: Monday, February 18, 2008 7:02:00 PM - said...
I lost and kept off 70lbs with the glycemic index type diet. My specific choice was Medfast since my schedule as an er doctor was pretty hectic. Additionally, I am 51 years old and run a twenty bed ER so I needed to build strength to endure the long and often intense workout during work. I chose pilates and it has worked miracles for my body. The amount of energy I receive for the workout is unbelievable and it does not use your joints too much. The work out I do is two times a week with a trainer and then at home. There are wonderful tapes out there for those with children who may not have the freedom to go out for their workout. The other plus is that your muscles do not take on that bulky appearance but instead you get the body of a dancer.
Hope this works for someone.
Comment: Monday, February 18, 2008 7:51:00 PM - said...
This article has so many flaws it is rediculous. Losing fat using cardio is about keeping the heart rate at 55-65% of VO2max. Increasing the intensity will cause less fat burning and more glycogen to be released and used. That comment about the liver doing the work of the kidney...absolutely rediculous!!! If the readers want to get fat loss information don't come here to get it.
Comment: Monday, February 18, 2008 9:13:00 PM - said...
hi i am 19 years old, my height is 5 `2 y weight 110 pounds, so what kind of routine do you recommend me. i am doing 3 hours a week of belly dancing and 2 hours a week of cardio
Comment: Monday, February 18, 2008 10:07:00 PM - said...
I'm a 28 year old mother of 3. I weigh 165 lbs. and I'm only 5'2". My goal weight is 130 lbs. My exercise routine is consistant, but I have a really hard time controlling my hunger. I'm not losing any weight; all I'm doing is maintaining. Is there anything I can do to suppress my appetite? P.S. It gets worse at night.
Comment: Monday, February 18, 2008 10:17:00 PM - said...
I'm 35yrs old and a mother of 3 and 2 grandkids, I lost 70 lbs in 5 months, it was a little too fast and so my tummy needs toning and a little help. I don't know where or how to begin,and seems to fustrate me,because I still feel its there to stay, though I am proud of myself, I can't help not liking what I see . I workout everyday, and power walk 2miles, plus jogging, but still feel its not enough. plz what can I do that would help... But I do feel very happy wih my weight lost, and the extra energy and better routines I have developed, and better health..Good luck to everyone,I'm proud of you too who ever you all are.
Comment: Tuesday, February 19, 2008 7:59:00 AM - said...
Hello, I am 39yrs old and I am on a low fat and sugar diet. Both my cholesterol and sugar level are up. I was just wondering how many grams of sugar is recommended daily on average to lower blood sugar. My dietician also wanted me to lower my fat intake to 9-10grams a day and I find that hard to do. How can this be accomplished???
Comment: Tuesday, February 19, 2008 10:42:00 AM - said...
Dear Toronto, I had my second baby last year as well, I have a 2 yr old and a 9 month old, my pre-pregnancy weight was 120, I got up to 163 when I had the baby, I lost weight within the first 2-3 months after having him, but I was stuck at 137lb in August, so I decided to really do something about it, I started the Body-for-Life, it truly does work, and it made me feel so much better, I get compliments everyday. My current weight is 107, thats 30lb total, but in the first 12 weeks I lost 20. They great thing about the body-for-life life-style is that it does not take too much time from your family!
rach.
Comment: Tuesday, February 19, 2008 11:33:00 AM - said...
Hi i am 37years old with a 3 year old and a five year old. Both were C-sectiion. i need to loose oodles and oodles of weight i am 91.2kg. i start and stop, start and stop. Jus don't know how to stay motivated. please how do i stay motivated enough to loose 30kgs by the end of this year. Please advice. thank you.
Comment: Wednesday, February 20, 2008 5:36:00 AM - Homeleigh said...
To the 37year old lady who left a message on Tuesday 19th please get in contact with me, I might be able to help you with food/exercise tips and most of all motivation. I have around 10kgs to lose so you are not alone but most important of all you must be at the right point in your life to want to CHANGE, otherwise all the motivation in the world will not help you. Losing weight is a life style choice we are overweight because we eat to much of the wrong food and exercise to little it's very simple fact. You have a 3yr and 5yr old child are you able to focus on yourself? do you have support at home? these are the key blocks to get in place and direct your mind to the goal ahead, not just lose weight but to get on track with a healtly life!
Comment: Wednesday, February 20, 2008 9:51:00 AM - said...
To the ladies who had a C-section and tommy problems. Well I didn't had a C-section but I had a big tommy but within a year I got rid of the problem. I started to jump rope. First twice a week for 15 minutes or 50 jumps each time and later on I started to enjoy it and I jumped everyday and moved up the jumps each time with 15 to 25 jumps to a level I felt good with and did not overdo it. Try it and you will see te results within no time. But watch your blood pressure and your hearth condition.
Success Carmelita from Suriname
Comment: Wednesday, February 20, 2008 9:56:00 AM - said...
Hi there, I've been working out for the past 4 mths (cardio and resistant training 5 days a week 1hour each day)and also watching what I eat but it seems that I've only lost approximately 6 lbs. Please tell me what I am doing wrong..Ann
Comment: Wednesday, February 20, 2008 10:18:00 AM - said...
Toronto,
I totally relate to your situation. But I am 41 my kids are now 12 and 8. They were both difficult c-sections with extended stays in the hospital at birth. I have been depressed and I joined the e-diets where i find a lot of information. I also joined weight watchers on September 11, 2007 weighing in at 207. I weighed in yesterday at 170. i still want to lose 20 more pounds. I think the social support really helped me learn how to eat healthier and adding in some excercise, even if its taking the kids for a walk, or I jog on a mini-trampoline while I watch TV. The whole experience has helped my self esteem and attitude. My husband comments on me all the time of how not only how my looks have improved , but also my attitude. He says I seem so much happier and optomistic. Good luck and don't give up.
Whinnie
Comment: Wednesday, February 20, 2008 11:01:00 AM - said...
Hi I am 38years old. current weigth 135lbs.Less than 5 years ago I weigth 105lbs. My mom and sister came to visit me .They both said than I'm fat,what had happen to me? It bothers me so much than I didn't know what to say. My husband is currently serving in Iraq. He will be back By August2008. I wish to loss 35 lbs. by the time he comes back. For 2 weeks now, I started to work out and use sauna after. I need advice to what work out I need to do to make sure I reach my goal to lose 35lbs. I would like to do this for me and for my husband who I am married to for almost 20 years now.Thank you.
Comment: Wednesday, February 20, 2008 1:53:00 PM - stokesie said...
i'm 19, 6'1" and 220 lbs. over the past couple years, i've gone through extreme weight changes. my initial loss was of 65 lbs over the course of about six months, through bad methods of low calorie intake, very little water, and running. alot. i've since gained back by weight lifting and good nutrition, having done more research. however, i'm left with a "belly tongue." i've heard that it's possible to get rid of it naturally, that it will eventually tighten up on its own, and that it's only removeable by surgery. any words of wisdom on this matter?
Comment: Thursday, February 21, 2008 5:00:00 AM - Homeleigh said...
Stokesie - not sure what your weight is now also if you’re male or female and without seeing you I can only suggest you use a concentrated CORE workout. I am glad you have seen the error of your ways low calorie intake and intense exercise are not the way forward for a healthy lifestyle. If it's any use I think a lot of people have a sort of belly tongue, including me. It would suggest to me that you are still carrying fat around you middle. As you will know from your research you cannot pick and chose where you lose fat from but setting up a concentrated workout that constantly engages your CORE and I mean the deep core muscles that need to be used might help. If you’re a gym member try speaking to the staff there, ask them to give you a good structured workout for the stability ball. A lot of people who do weights do tend to forget the stomach region and just throw in a few sit ups at the end of a work out the muscles in your core need just as good session as you spend on your shoulders or biceps ect. You could also benefit from trying Pilates, which really teaches you about you core and how to make sure you are exercising it the best way. Surgery I think as most people would agree is the very end of the spectrum and only after very careful consideration and after all other efforts have been exhausted would I ever consider this route. For one it is very expensive it’s very evasive and the results you end up with may not be what you hoped for. I hope this helps.
Comment: Thursday, February 21, 2008 5:18:00 AM - Homeleigh said...
Hi 38 yr old 135lbs– for a start how tall are you? You need to check out your correct weight for your height 135Ilbs is a good weight and 105Ilbs is very low again depending on your height and frame etc. Maybe 5 years ago you were UNDER WEIGHT and you family thought you looked good. Go to your doctors or local gym and get them to check your weight>height>body fat> ratio. Five years is a long time and our bodies do change with time and especially a woman. We do gain weight and your metabolism changes, as we get older. Speak to a PERFESSIONAL do not listen to your Mom and Sister unless they happen to know all about nutrition and weight related issues. Finally I think sometimes there are more important things in life, have you thought maybe your husband will be over the moon to see you regardless of a few extra pounds! Put things into perspective do not let other people, even relations, do it for you. Good luck for August!
Comment: Thursday, February 21, 2008 6:24:00 AM - Homeleigh said...
Hi Ann – Again I cannot really give you a good answer as you do not give your height/weight etc. One of the best routines I find would be to do one cardio session one day followed by weights & very light cardio session the next day. Rather than doing both on each day. Doing this 6 days but keeping your sessions at about a 45/60 min with cool down and stretches. Also you may have hit a sort of training plateau where you need to change your routine you should swap routines roughly every 8-12 weeks. Your body is a cleaver thing and after so long gets use to the routine. You could do a spinning class one day, if you’re a member of a gym or go swimming or go for a bike ride. Finally I am not a great believer in scales (they are good for weighing food but not for people). What I find best is a pair of jeans or the good old tape measure. Measure your, legs your hips your waist your chest your biceps etc and keep a record. Muscle weighs more than fat so although you are converting your fat to muscle very little shows on the scales; it’s very demoralising I know. Get your body fat checked and that way it will show you step by step how you are lowering you body fat. Finally keep a food diary, boring I know, but you will be surprised sometimes about the little things you pop into your mouth and then forget about. Or your calories intake my not be enough for the amount of exercise you are doing. You need to work out your Basal Metabolic Rate, BMR is the rate at which your body burns calories whilst you are at rest .Check this out on the internet and it will give you a guide line on how many calories you need maintain your current weight.
Comment: Thursday, February 21, 2008 11:24:00 AM - said...
The best way to lose weight and tone is good old exercise. No one can tell my exact weight because I look as though I weigh less than 200, but in fact I am 5"2 and 235lbs I have a lot of muscle I am a nurse, so lifting 150 to 200 is normal for me. I have a stomach that I am trying to lose as I too was blaming the birth of my daughter. I was 130lbs and a size 2 before getting pregant. WELL THAT WAS 13 YEARS AGO!! I work out on my treadmill that I just bought and hopefully will be down to a size 6 I am a size 16 right now. I know it's not going to be easy. I usually eat 1 meal a day and it's at 6pm. other than that it's coffee, water or lite juice with oly 15 cal per 250ml. I have to try and eat a few smaller meals throught the day, I have not eaten breakfast in almost 20 years. any advise?I too need to lose my belly tongue. but i don't reall need to build anymore muscle than I already have. 95% of my legs and arms are muscle,but i have a big stomach, it hangs down so it does not really look that big when I have clothes on. I am in need of some good advise, I do cardio, and I do lift weights also. PLEASE HELP!
Comment: Thursday, February 21, 2008 12:38:00 PM - said...
I'm 63 years old, 5' tall, and weighed 145 pounds on New Years Day! I have always heard that the one exercise guaranteed to help you lose weight is "push yourself away from the table"! So, now I use a smaller plate for my meals, and don't fill it to over-flowing. I go with a friend to an Aqua-fit class once a week and its taking more effort to get my heart rate up, so that's working. I also joined a clog-dancing class. Keeps the brain exercised, uses my "core" to stay balanced, and is another social outlet. I borrow a neighbours dog a couple days a week, and we go for hour long walks in the local dog park. It is relatively inexpensive, and as I'm retired, time is not an issue for me. I now weigh 135 pounds, with a goal of 120-125 by June. I already notice that I can sleep on my tummy again, and don't wake up feeling like I'm swallowing my tongue. I can work in my garden without squashing my tummy, and my back feels better. I look forward to a great summer, fit enough to enjoy walking on the beach! All the comments and articles are really helpoful and encouraging for me.
Comment: Friday, February 22, 2008 6:49:00 AM - said...
Hi, im 24 year old, 5ft 4 inches tall with a weight of 55 kg. My overall weight I beleive is appropiate except for the tummy. The mid section especially the upper abs are a little flabby. Can u pls suggest some thing? I go for a brisk walk everyday. Thanks
Comment: Friday, February 22, 2008 11:59:00 AM - said...
To all those who have injuries or trouble with walking because of foot problems: try a deep water workout; either deep water running or a deep water aerobics class. Classes are often offered at community swimming pools, and I have noticed more early morning and evening classes being offered for those who work during the day. It takes a bit to get over jumping into a cold pool, but the benefits are certainly there: resistance training, cardio, no overheating, no jarring of the joints or feet. My husband (52 yrs), who has recurring rotator cuff and groin injuries, has found that water running is so effective that he is committed to getting to the pool at least 5 times a week. Most facilities have flotation belts so that you can run in deep water. Give it a try.
Comment: Friday, February 22, 2008 4:37:00 PM - said...
This information is so important. I see people every day who are trying to lose weight without using these tips. I feel like giving everyone a copy of this article! Thanks for the knowledge. Knowledge is power!
Comment: Saturday, February 23, 2008 9:08:00 PM - said...
After losing some weight it seems my neck skin is loose and sagging. What can I do to tighten this area up??
Comment: Saturday, February 23, 2008 10:20:00 PM - lba said...
I'm 5'5" and 115 lbs. I watch my calories and do a 300 calorie workout on my elyptical machine 5-6 nights per week. I have been doing this since the week before Christmas and can tell a difference in my hips, but am not seeing a change in my bottom. I don't have time to do more than I am doing right now. Will the elytical machine help my rear end or should I be doing something else?
Comment: Friday, February 29, 2008 3:21:00 AM - said...
I went from 386 to 275 in just 1 year; I used Richard Simmons tapes (80's music)to just get more movement in (dancing doesn't eem like exercise). My friends laughed because I'm more soul/hip hop and I was dancing to his tapes. I then ate every 4 hours to boost my metabolism and took a multi-vitamin. I also drunk 128 ounces of water a day (nutritionist say
.55 times each pound you weigh). The most important thing I think was that I didn't diet. I didn't stop eating my favorite foods. I found substitutes, ate smaller portions, and increased fresh and raw vegetables which seemed to speed up the weight loss. I've maintained that weight for 13 years and even managed to lose a couple pounds weekly last year bringing my weight to 240 pounds and losing. I'm eating for overall health not to be skinny.
Comment: Tuesday, March 11, 2008 9:47:00 AM - said...
Hi, I am 51 yrs. old and need to seriously lose weight for my health. I am 5'2" inches tall, weigh 165 lbs. and the dr's are worried about my asthma with my current wt. I have a mid-section that I am not fond of and skinny legs....I have been on the low triglycerides,low-fat, low cholesterol diet, lost 10 lbs and then I gain it back. I have asthma, high blood pressure, am on hormones and have osteoarthritis both knees, surgery on one and can't do too much walking, no bending or squats, and cannot lift over 50 lbs...so I am at a loss for what to do...My goal is to reach 125 -130 lbs by the fall..Please help me!
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