Healthy Weight Week on January, 2023: How to lose 2 lbs a week while at "healthy" weight?
Healthy Weight Week 2023. Dietitians Online Blog: Healthy Weight Week January 16 to 22, 2011 What is Healthy Weight Week
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there is a couple of problems with your diet and exercise routine...You probably feel like you are never losing any weight and that is because
A) You are not consuming enough calories. Up your calorie intake to about 1600 per day. The secret is to consume foods that are whole grain and low fat. (make sure the milk in your cereal is skim) And most importantly EAT 5 SMALL PORTIONS EACH DAY
the reason why is because your body goes into storage mode if you restrict the numer of calories because it thinks it is starving.
Eating every 4 hours at 350 calories per meal will help you feel full and it will keep your metabolism burning
What you are doing by eating 1200 calories is counter productive and your body is storing everything you eat..
You are only 17 and believe it or not your body grows until you are about 21-22...Limiting nutrients can be harmful to your muscles and bones.
here is an old saying that will help you make sure you follow guidelines
BREAKFAST LIKE A KING, LUNCH LIKE A PRINCE, AND EAT DINNER LIKE A HOMELESS PERSON
and throw in fruits and veggies in the middle of your main meals..
meats should be lean.....limit dairy.....and increase protein
excercise is important.....................................................
throw away your dvd and go for a light jog for about an hour a day (not all at once) you can go twice for 30 minutes at a time
when you want to lose weight you have to do CARDIO
heres why...your body has two primary types of energy. one type is carbohydrates and the other type is fat....your body does not like to use fat as energy so it usually burns carbs. the reason is that your body needs extra oxygen to use fat as a source of energy. when your heart beats faster during exercise you give it that extra kick of oxygen and then your active metabolism uses what it has stored for energy....
so losing weight is really just doing everything to make your body's energy burn more efficiently.
a couple of other things.......
your bmi is a good starting point for determining how healthy you are but it is better to find out how much body fat you have now that you know your bmi is within range. for instance my bmi says that I am overweight but I lift weights, eat right, and run during the week. ... and I only have 9 % body fat
so muscle weighs more than fat which could be raising your bmi
also be careful about things that you think may be healthy that are actually not......like beans ( they have a high glycemic index that can raise your blood sugar)
It is good that your bmi is within range (kudos)
just do these things to get healthier and more fit
1 eat 5 small meals per day
2 lots of water
3 cardio cardio cardio cardio
4. take a multi vitamin
5. limit red meat only eat turkey and poultry (lean)
MOST IMPORTANTLY YOU HAVE TO BE DOING THIS TO GET IN BETTER SHAPE AND TO LIVE LONGER (NOT TO IMPRESS YOUR FRIENDS WITH YOUR SIX PACK)
MAKE IT YOUR WAY OF LIFE AND BROWSE THE WEB EVERYONE ON HERE WANTS TO SHARE ADVICE
best of luck with your new lifestyle
How much weight-loss a week is healthy for someone like me?
Half a pound of fat reserves loss is the best. It’s not too drastic so you can keep the course.
15-20lbs/month…that’s like giving birth to triplets every month!?!
20lbs is like 60 apples. That’s heavy.
When I lose one pound of fat reserves, I hold 3 or 4 oranges in my hands and realized that is how much fat reserves I lost by just doing 3,500 calories of exercising, I’m pretty proud of myself and somewhat disgusted at the same time by the oranges representing my fat reserves weight.
Of course you would rather lose more weight every week than less weight, like everybody would, which is why most people fail (95%, that’s a staggering statistic)…not fail losing the weight but fail not regaining it…and then some.
It would be too easy to just eat less and get thin.
That is how the diet companies get you…messing up your metabolism so you’ll get a weight problem for the rest of your life and might become a faithful customer. They basically brainwash you with ads to make you think that it’s better to lose weight fast…look at me, I lost that many pounds in that many weeks and don’t look at the before/after pictures too closely or you’ll see they photo shopped my head on the body of a bodybuilder woman…I’m still fat. Or maybe I’m not, I’m super skinny, eating healthy and exercising with a trainer for months while my twin fat sister (the before picture) had to eat a lot, we’re under contract.
It’s the opposite really, the slower the loss, the better your chance to keep the weight off, so you want to go as slooowwwly as possible, which is not in the interest of the diet companies as they would lose a customer if you resolve your weight problem.
I think the best weight loss rate is half a pound of fat reserves/week (and I’m not talking about muscle mass gain or waste/water fluctuations here), eating enough to cover the BMR and exercising for 1,750 calories/week (each pound of fat reserves is 3.500 calories), which is about 350 calories/day 5 days a week with 2 rest days…that is plenty hard enough if you’re out-of-shape…
You should make sure that you eat enough. You should eat enough calories to cover your Basal Metabolic Rate (BMR, 1,787 calories in your case) or your body, that marvelous adaptable system, will adapt to a low caloric intake and lower your metabolism, making it very hard for you to use your fat reserves. And then, as soon as you would eventually start eating normally again, you would make fat reserves very easily, because you would have a lower metabolism and therefore regain all the weight you lost and keep going up, unless you exercise A LOT.
Women’s Basal Metabolic Rate (BMR):
655 + (4.35 x weight in pounds) + (4.7 x height in inches) - minus (4.7 x age in years)
You have a choice to make.
Get the real expectations so in 3 years or so, you’ll be as thin as I am (5’5, 120lbs), in shape with not excess skin OR lose a lot of weight, in just a few months, send your metabolism down the drain by not eating enough, then eat normally again and regain all the weight your lost and be in an even worse position than you are now, asking a desperate question next Christmas about how to fix your sluggish metabolism because you regained all the weight you loss and then some, you’ll be 230lbs, eating very little, not eating enough food nutrients…it’s a nightmare. It’s better to eat healthy, exercise now and lose weight instead of eating little and having to exercise later just to maintain weight.
I never had to lose more than 10 pounds of fat reserves but I know about excess skin because I had kids and saw how many years the belly skin needs to bounce back. My weight threshold is 130lbs because I cannot store fat reserves in a balanced way and I know how hard it is to lose 10 pounds so I never want to have to lose more than that.
Once (10 years ago), I hit my 130lbs threshold so I lost 10 pounds of fat reserves in 10 weeks with a super healthy low calorie diet, just high enough to cover my BMR and doing a lot of low intensity fat burning aerobics and some weight training. This was VERY hard and time consuming because I could not eat more to get energy for the exercising and I’m not the kind of person who can use fat reserves right away. Plus you cannot use fat reserves for weight training, since it’s anaerobic.
In retrospect, losing 10 pounds in 10 weeks was a mistake…I should have lost half a pound per week and lose 10 pounds in 20 weeks so it would not be such a bad memory because I had to do 2 hours of exercising a day (to burn 3,500 calories a week), for 5 days a week (with 2 rest days) and this was very hard because I did not eat for it. This is why you cannot lose more than one pound of fat reserves (450 grams) a week because above 2 hours of exercising, you would really need to eat more to keep going (and you cannot eat more than your BMR).
healthy weight gain?
DO NOT EAT JUNK TO GAIN WEIGHT!!!!!!
What to Eat to Gain Weight
Increasing your intake of junk foods and greasy foods is not a good way to gain weight. Junk foods usually contain unhealthy trans fats or saturated fats. Even though you need to increase your calorie consumption to gain weight, those calories should come from foods that are good for you. Healthy fats include omega-3 essential fatty acids sources like tuna, salmon, flax, and walnuts. Good sources of protein include lean meats, fish, poultry, nuts, seeds and legumes. Healthy carbohydrate sources include fruits, vegetables and whole grains.
It may be easier to eat five or six smaller balanced meals per day rather than eating three large meals, especially if you are not used to eating much at one sitting. Protein powders and nutritional supplement drinks such as Ensure can be added as in-between meal snacks if you still need more calories. Some protein powders are flavored and only need added water and some others can be blended with your choice of juice or milk to improve the taste. It would be a healthy idea to add a small amount of flax seed oil and some psyllium powder to add some omega-3 essential fatty acids and extra fiber.
Dietary Supplements and Gaining Weight
A good quality multivitamin and mineral supplement is a good idea to make sure you are getting all of the vitamins and minerals you need. Some people find that their muscle mass increases with protein supplements that contain certain blends of amino acids such as creatine and glutamine. Some people who are very ill may need liquid nutritional preparations that are available through their doctors.
Resistive Exercise to Gain Weight
Exercise is also important. Resistance training like lifting weights will help to increase muscle mass and may be a better choice rather than aerobic training, which is better suited to fat loss. Resistance training can be done at a health club, gym or at home with the proper equipment.
Tools to Help You Gain Weight
Use these tips and tools to help gain weight:
Start with this Calorie and Nutrition Guide to find out how many calories you will need to reach the weight you desire.
Use a food diary to track your calorie intake to be sure you are getting all of the calories and foods that you need.
You can also use an online program such as Calorie-Count to track your calorie intake, your exercise and your changes in weight. Calorie-Count has a large data base of nutrition information for almost any food you like to eat.
Add healthy calories to breakfast with an extra slice of whole-grain toast and peanut butter.
Mid morning and afternoon snacks should be nutritious, not junk. Trail mixes contain healthy nuts, dried fruits and can add healthy calories to your diet.
Don't add calories to your meals by choosing unhealthy fried foods such as french fries, chicken nuggets and fish sticks. Choose healthy foods such as baked potatoes, baked chicken and fish, just make your portions a bit bigger.
Keep your meals balanced. One meal should have a healthy protein source such as fish, low fat meat, chicken or legumes plus two or three servings of vegetables. Green vegetables add lots of vitamins and phytonutrients while starchy potatoes and corn add extra calories.
Drink healthy beverages such as milk and fruit juices to add calories. Don't choose sugary sodas, which only add calories and no nutrition.
Choose a weekly weight lifting exercise program to gain muscle mass.
Remember that it can take a while to gain the weight you need, but be patient and continue to choose healthy foods until you reach your goal weight.