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My numbers are not exact. They may be 10% off or something like that.
Really simply - one gram of fat is 9 kcal. To burn 9 kcal, you need to either consume 9kcal less than your body consumes, or you need to burn it through exercise... walking about .1 miles will burn that one gram of fat. Walk a mile, and you can burn ~10 grams of fat. Walk a hundred miles, and you can burn about a kilogram of fat (~2.2lbs)! Walking is slightly more efficient than running, so running will burn 10-20% more fat per distance, but is somewhat better in the long run as it'll improve your metabolism some, keep your muscle mass up, and it won't take as much time out of your day.
So. 10 calories is .1 miles of walking. Or... 10 calories is eating ONE WHEAT THIN. (Well, actually a wheat thin is 9 calories, but my point stands).
One pound is ~3500 calories. To lose one pound, you need to consume 3500 calories less than your body consumes. This is obviously something you need to do over time. You can't lose >2lbs/week healthily, period. So, let's set a reasonable goal. 1lb/week. Thus, you need to eat 500 calories less, per day, than your body consumes. If you exercise, you need to eat a little bit more. If you're sedentary, you need to eat a little bit less.
If you're male, and not terribly overweight, aim for ~1700 calories/day. If you are quite overweight, you can get away with a bit more, say, 1800-1900.
If you're female, go for ~200 calories less than the male recommendations, if you're average height. The book has more detailed recommendations.
Either exercise or dieting will cause you to lose weight, but, what's easier? Cutting a few hundred calories out of your daily food mix, or walking for 90 minutes? The latter is good, but the former is the way to do it.
Yes, you really need to count calories (There are other options, of course, but those options pretty much keep you at a reasonable caloric intake). Look at the packages for everything, pay attention to serving sizes, when you cook, measure by weight, not by volume, and pay close attention to everything you add to your dish, and watch your serving sizes. If you want a sample menu, feed me a couple M$ and I'll do just that.
Add in some exercise. It doesn't make a big difference on the weight front, but it will help to maintain your muscles as you lose weight. You'll also find that someone that is, say, 180lbs and muscular looks a lot thinner than someone who is 180lbs and flabby.
Read this book - it is free and online, in HTML for you to see in your web browser:
http://www.fourmilab.ch/hackdiet/www/hackdiet.html
Go here, set up an account, and put your weight in every single day. It does all of the calculations that work without the kludgy spreadsheets that the author of the book provides.
http://www.physicsdiet.com/
Why every day? It's explained in the book - your weight will fluctuate a lot due to water weight. It's far more effective to use a weighted moving average than it is to do weekly weigh-ins, because the weighted average is your weight, not whatever the scale may have said.
Simple. Your weight is going to fluctuate a lot due to changes in water weight, but if you measure it every single day, you can get around it as much as possible, so you have a real, accurate impression of what you weigh. The book gives some examples on how the weighted average makes it a lot easier mentally to handle losing weight, and it will help keep you on track in the long run.
Really simply - one gram of fat is 9 kcal. To burn 9 kcal, you need to either consume 9kcal less than your body consumes, or you need to burn it through exercise... walking about .1 miles will burn that one gram of fat. Walk a mile, and you can burn ~10 grams of fat. Walk a hundred miles, and you can burn about a kilogram of fat (~2.2lbs)! Walking is slightly more efficient than running, so running will burn 10-20% more fat per distance, but is somewhat better in the long run as it'll improve your metabolism some, keep your muscle mass up, and it won't take as much time out of your day.
So. 10 calories is .1 miles of walking. Or... 10 calories is eating ONE WHEAT THIN. (Well, actually a wheat thin is 9 calories, but my point stands).
One pound is ~3500 calories. To lose one pound, you need to consume 3500 calories less than your body consumes. This is obviously something you need to do over time. You can't lose >2lbs/week healthily, period. So, let's set a reasonable goal. 1lb/week. Thus, you need to eat 500 calories less, per day, than your body consumes. If you exercise, you need to eat a little bit more. If you're sedentary, you need to eat a little bit less.
If you're male, and not terribly overweight, aim for ~1700 calories/day. If you are quite overweight, you can get away with a bit more, say, 1800-1900.
If you're female, go for ~200 calories less than the male recommendations, if you're average height. The book has more detailed recommendations.
Either exercise or dieting will cause you to lose weight, but, what's easier? Cutting a few hundred calories out of your daily food mix, or walking for 90 minutes? The latter is good, but the former is the way to do it.
Yes, you really need to count calories (There are other options, of course, but those options pretty much keep you at a reasonable caloric intake). Look at the packages for everything, pay attention to serving sizes, when you cook, measure by weight, not by volume, and pay close attention to everything you add to your dish, and watch your serving sizes. If you want a sample menu, feed me a couple M$ and I'll do just that.
Add in some exercise. It doesn't make a big difference on the weight front, but it will help to maintain your muscles as you lose weight. You'll also find that someone that is, say, 180lbs and muscular looks a lot thinner than someone who is 180lbs and flabby.
Read this book - it is free and online, in HTML for you to see in your web browser:
http://www.fourmilab.ch/hackdiet/www/hackdiet.html
Go here, set up an account, and put your weight in every single day. It does all of the calculations that work without the kludgy spreadsheets that the author of the book provides.
http://www.physicsdiet.com/
Why every day? It's explained in the book - your weight will fluctuate a lot due to water weight. It's far more effective to use a weighted moving average than it is to do weekly weigh-ins, because the weighted average is your weight, not whatever the scale may have said.
Simple. Your weight is going to fluctuate a lot due to changes in water weight, but if you measure it every single day, you can get around it as much as possible, so you have a real, accurate impression of what you weigh. The book gives some examples on how the weighted average makes it a lot easier mentally to handle losing weight, and it will help keep you on track in the long run.
It's a simple equation: Cals in - Cals out = Weight change.
I was told on an podcast interview that the LAST place you see change is in the belly. You can NOT do spot changes.
Eat heathily and exercise... that's it. End of story.
I was told on an podcast interview that the LAST place you see change is in the belly. You can NOT do spot changes.
Eat heathily and exercise... that's it. End of story.
Read this article, as there are some procedures to get rid of beer belly.
http://abcnews.go.com/GMA/OnCall/Story?id=6574418&page=1
http://abcnews.go.com/GMA/OnCall/Story?id=6574418&page=1
Perhaps you need to do some research before refuting this fact. If you read the article, it does NOT identify how to get rid of a beer belly, but how to use a "device". I quote from the article:
"This is not a weight loss procedure. This is not for somebody who really needs to lose a lot of weight," Benchetrit said.
In addition, patients need to continue to stay fit and eat right; if not, those problem areas may return.
"This is not a weight loss procedure. This is not for somebody who really needs to lose a lot of weight," Benchetrit said.
In addition, patients need to continue to stay fit and eat right; if not, those problem areas may return.
Well at the risk of looking like a hipster (if that bothers you) why don't you try riding a fixed gear bike for about 4 - 6 weeks. You can build one for free at the Bicycle Kitchen. Your legs will always be moving and having only one gear forces you to work a little harder. Why would this work? Well you'll be working your largest muscles and have a better chance of burning unwanted fat. Running is good for the same reason.
Another great way to lose weight is Muay Thai Kickboxing. If you take up kickboxing at a gym and train 3 to 5 days a week for 6 weeks (and monitor your diet) you will see results. Your trainers will also be a great source of nutritional information. Training for a fight requires a lot of hard work and proper diet. Now you don't have to fight anyone but the training is one of best ways to burn fat, improve focus and get in shape. Most memberships will run you around $100 a month but well worth it.
But all the methods mentioned above will come with a certain amount of pain and soreness when you're just starting out. But after the pain you're left with pride and a sense of accomplishment as well as a slimmer, fitter you.
And as for the fixed gear bike, building one from scratch (with the help of the volunteers) will definitely make you feel a bit more invested in riding and riding your bike that you built. How cool is that?
Another great way to lose weight is Muay Thai Kickboxing. If you take up kickboxing at a gym and train 3 to 5 days a week for 6 weeks (and monitor your diet) you will see results. Your trainers will also be a great source of nutritional information. Training for a fight requires a lot of hard work and proper diet. Now you don't have to fight anyone but the training is one of best ways to burn fat, improve focus and get in shape. Most memberships will run you around $100 a month but well worth it.
But all the methods mentioned above will come with a certain amount of pain and soreness when you're just starting out. But after the pain you're left with pride and a sense of accomplishment as well as a slimmer, fitter you.
And as for the fixed gear bike, building one from scratch (with the help of the volunteers) will definitely make you feel a bit more invested in riding and riding your bike that you built. How cool is that?
My personal trainer told me that DIET and CARDIO are the only ways to get rid of beer belly.
I didn't believe him so I asked three other trainers at "Gold's Gym"...I got the same answer from all of them.
I didn't believe him so I asked three other trainers at "Gold's Gym"...I got the same answer from all of them.
I think you have to figure out what works for you. For me personally the best way I have found to lose weight is running. I used to do yoga and bike a little, but I didn't lose weight. I started running in May to train for a marathon. It took me 2 months of running 2 miles 4 days a weeks to lose any weight at all. I could see changes in my body, but not pounds. It takes me 3 days of running for at least an hour to keep the weigh off. I have a completely flat stomach now. I eat more now than I ever have also, I just make better choices. I'm 36 now and weigh 2 - 5 pounds more than when I graduated from high school, depending on the day. I've lost 25 pounds since May. The only things I changed were to start running and I quit drinking sodas.
source(s):
personal experience
personal experience
The not drinking soda thing is likely more important to the weight loss than running. A typical can of soda is 150-180 calories, a 20oz bottle is more like 250. If you have 300 calories worth of soda each day, you have to run 3 miles to match the weight loss effect. If you run 3 miles and skip the sodas, there's 600 calories burned/day.
Of course, the running increases your base metabolic rate and you burn more calories through the day, but this isn't a big jump. You might burn 50-100 calories more per day at the same weight and lean than at the same weight and flabbier - but in the long run it helps quite a bit.
Overall, the diet change is more beneficial than the exercise regime, but both help quite a bit.
Of course, the running increases your base metabolic rate and you burn more calories through the day, but this isn't a big jump. You might burn 50-100 calories more per day at the same weight and lean than at the same weight and flabbier - but in the long run it helps quite a bit.
Overall, the diet change is more beneficial than the exercise regime, but both help quite a bit.
A "beer belly" isn't fat, it's an enlarged liver. I'd suggest you get looked at by a doctor if you are a heavy drinker, or hit the gym if you've just gained weight.
Weight loss hypnosis program to help you loss the weight you want and keep it off forever.
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