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How much weight is normal to lose weekly?
I currently wiegh 143 and my goal is 116. That is 27lbs. I would like to do it in 5 weeks. That is 5.4 pounds a week. Do you think it is possible? Any weight loss tips/advice?
The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:
*1) Burn more calories then you're consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm
Get a diet and fitness calculator that you can put on your computer or cell phone. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.
Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight:
Adults: http://www.halls.md/ideal-weight/body.htm
Teens/Children: http://www.kidshealth.org/kid/exercise/weight/bmi.html
It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound.
*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.
Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:
http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html
Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d
*3) Exercise on most days by doing cardiovascular training and/or resistance training activities.
Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is “Weight Training for Dummies”. A superb magazine to buy with resistance training routines that will not get you bored is "Muscle and Fitness". Signup for the free newsletter. An excellent free online resource is at http://www.exrx.net/
A good book to buy that teaches you the cardiovascular training basics is “Fitness for Dummies”.
*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.
*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A superb book to read is “You The Owner’s Manual”. An excellent periodic publication is the “Nutrition Action Health Letter”. A reputable test you can take to measure your biological age is at http://realage.com
Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Send me an email or yahoo instant message to "gainbetterhealth" if you want an indoor air purifier recommendation and if you have any questions.
*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.
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Weight Loss, the 3 Mistakes to Avoid
Even with all the information available about weight loss, the same diet mistakes are being made over and over every day. We're not talking about little slipups here where you ate a slice of pie that was not on the plan, but big mistakes that lead to Weight-loss failure. Understanding these errors can help you develop the attitude that will lead to permanent weight loss for you.
1. The All Or Nothing Attitude
All or nothing dieters will often pick out a complicated diet that is almost impossible for them to maintain. Before beginning, they will search the kitchen for anything that does not fit the plan and throw it in the garbage. They are planning to be the perfect dieter, and so they will be, for one day, three days, seven days or even a couple of weeks. Then, inevitably, something happens that means they cannot keep to the diet and the weight loss program is out the window. Immediately the whole thing is ruined in their eyes and the diet is over.
If you are this kind of dieter you need to ask yourself some tough questions. Do you really want to lose weight permanently, or just lose a few pounds so that you can enjoy putting them back on again? The way forward is to make small changes to what you eat so that you have a slow but steady weight loss.
2. The Attitude of Sacrifice
Another common mistake is to view your diet as a period of sacrifice. You do not allow yourself the foods that you enjoy most while you are on your way to your target weight loss. You may have a great diet plan and be very successful in weight loss, but what happens when you reach your weight loss goal? If You have not learned to eat 'bad foods' in moderation so in the very beginning, you are likely to go out of control. It is better to include a little of everything in your diet and learn to enjoy it in small quantities.
3. Goal Failure
Setting achievable weight loss goals is vital in any weight loss plan. Goals should be clear, realistic and set out in writing. While you probably have an ideal weight loss goal in mind, unless you are only slightly overweight it is probably too distant to be useful. An acheivable realistic goal would be to lose two pounds per week for the first five weeks and then one pound per week after that. Some weeks you will lose more and some less, some weeks you may even gain. If exercising is part of your plan you maybe replacing Fat with Muscle. Muscle weighs more than fat Track your progress on a graph. You will see that ups and downs are natural and do not stop you from progressing steadily toward your major weight loss goal.
If you have been making these mistakes, do not worry. The most important point in dieting as in so many other things is to move on. Learn from your failures and successes. Don't use a mistake as an excuse for giving up. The only way to achieve your weight loss goal permanently is to make a commitment to become a healthier person. Learn to enjoy food in moderation and you have every chance of reaching your weight loss goal and avoiding these bad diet mistakes.
To Your Health,
LG Williams
About the Author
More information about weight loss and dieting for weight loss.
www.healthy-u.resourcespy.com
www.healthy-u.resourcespy.com/news-blog
www.losefat.resourcespy.com
Day Twenty-Eight Is Done & Small Weekly Goal
