Your Questions About Weight Loss Tips For Men Over 60

March 27, 2013 Facebook Twitter LinkedIn Google+ Weight Loss Tips

John asks…

What are some good ways to gain healthy weight and muscle mass?

I used to be 101lbs and now i’m 108lbs. Im about 5’4 btw. I’m planning on enlisting into the Air Force and I really wish I can get alittle more bigger (not the manly way). So please help me out 🙂 I have until June 2011 to get bigger. I wanna gain at LEAST 15-20 pounds. Any tips?
I have a fast metabolism by the way.

Power Health Tips answers:

First thing you need to realize that women can’t get HUGE manly muscles without steroids and other drugs. The hormones and physiology isn’t there for women to develop HUGE without cheating and adding drugs. ALL female bodybuilders are juicing. Anyone who says otherwise is lying cause it just inst physically possible.

This is a common misconception among women. After you accept that information and put it in memory you can move on to appropriate training for your goals(since the fear of becoming like a “man” will be removed and proper training techniques can be applied.

Actually the proper term for appropriate training is referred to as “specificity”. This is a term you may have heard physical therapists, sport scientists, and other medical community mention before.

Basically specificity(well that is muscular specificity) means muscles will develop to the way you train them.

If you want to train for endurance than you would train specifically for endurance(light weights, 15+ reps, -1 rest periods, short sets, 60%~ 1RM, etc). If you want size then you would train specifically for that(heavy weight, 8 reps ranges, 1-2 min rests, multiple sets, 75%-80% 1RM, etc). If you want to train specifically for strength you would do something like(extremely heavy lifts, 1-5 reps, 5 min rests, multiple sets, 95-100% 1RM, etc).

Again the above is just a example of the concept of muscular specificity. It’s not to be taken as 100% as individually VARY and the type of training VARIES per a goal.

For example a person such as you would probably be running a ton in BCT so cardiovascular conditioning would be helpful. Improving things like your VO2max and capacity would be good idea. Perhaps some endurance specific conditioning with some specific strength conditioning. You can even go far enough to try to make your body adapt to better nutrition partiitioning(carbohydrates go straight to glycogen instead of fat or etc)

You probably are starting to see the science there. It gets deep and the rabbit hole can go far if you want to learn more. I suggest you get a certified trainer, nothing less than a ASCM or CSCS certification. Anything else other than an actual degree in Sports & Medicine is junk in my opinion.

As for you fast metabolism. I can tell you right now that you will probably need a high carbohydrate and high protein diet to spare protein loss(muscle loss) and gain weight with proper specific training.

Daniel asks…

What are the biggest mistakes I can make when losing weight?

I’m 17, 6’4, and weigh 240 lbs. I wanna lose some weight and gain muscle by next summer. This is my first time trying to lose weight so what are some mistakes I need to avoid. And offer me some tips if you can. Thanks.

Power Health Tips answers:

Well, there are two classes of mistakes – underdoing it and overdoing it.

Underdoing it (less serious – you just won’t get results as quickly as you want):

– Habitually underestimate calories in your food (measuring out whenever you can at first will help you learn what X calories of Y food looks like, which will help you estimate when you can’t get exact figures)
– Overestimate the impact of exercise. Exercise is VERY good, boosting your metabolism as well as burning calories, but even running only burns about 13 calories per minute for someone of your weight (it will decrease as you lose, unfortunately). This is great if you can sustain it for 30 or 60 minutes, but a lot of people can only do 5-20 at first. Adding “routine” exercise is also good for your lifestyle, but 2 flights of stairs 3x a day instead of the elevator isn’t that much. Put it in perspective. For me, riding my bike 5 miles twice a day 5x a week (to school in high school) did hardly anything because I’m used to riding and it was quite disappointing. It only maintained me. But, if bike riding is something you haven’t usually done, swapping out the car may have a significant effect.
– Drink inadequate water. Water is necessary for most bodily processes including fat-burning, and becoming dehydrated often leads paradoxically to water retention, which will screw with your numbers.
– Get discouraged when you hit a plateau. It will probably happen if you try to lose more than 10-15 pounds. As you lose weight, it takes less energy to maintain and you use less energy to move around. It’s also possible, even if you’re losing weight sensibly, for your metabolism to slow down in response to a calorie deficit. Sometimes they pass on their own after a few weeks; sometimes you have to recalibrate your calorie deficit, and sometimes you have to eat at a maintenance level for a bit to boost your metabolism back up. Don’t give up and don’t think you’re doing something wrong.

Overdoing it (probably worse):

– Eat less than 1500 calories a day. This is an accepted minimum safe level for men. Since you’re tall and big, I’d recommend pushing it up a bit even from that. If you eat too little, your metabolism will start to slow down thinking you’re starving. I’d recommend looking at the results of a few online BMR calculators to get a general idea of what you burn without any activity at all (the results will likely differ slightly). Try not to eat less than your BMR. Also, try not cut your food intake by more than 500 calories at once as it is also likely to shock your system. Do it gradually and/or make up the rest of your desired deficit with exercise.
– Try to lose more than 1-2 pounds a week (500-1000 calorie deficit). You will probably lose more quickly at first, enjoy it but remember that’s just the “honeymoon” period and it will go away eventually. I’ve read that this is due to fluid loss, and it seems to happen even when you stay hydrated. Basically, the human body can’t burn more than 2 pounds of fat a week. It’s okay to have SOME lean loss, because the extra blood vessels and such feeding the fat cells are part of lean mass, but you don’t want to lose a lot of muscle.
– Skip meals. This also wreaks havoc with your metabolism, especially if you skip breakfast. However, it can be beneficial to gradually phase out dinner, eating most of your calories earlier in the day. Just don’t cut it out all at once – gradually transfer the calories to earlier snacks.
– Eliminate entire food groups or even specific foods that you really like. All macronutrients are necessary for healthy weight maintenance, with a good ratio being roughly 50/30/20 percent of calories from carbs/fat/protein. Extremely low-fat and low-carb diets are unsustainable because of this. Most specific foods we can do without, but if it’s a food you love you’re not likely to stick to a plan that forbids it long-term. Instead, read labels, practice portion control, and limit true “empty calorie” foods to weekly or monthly treats.

It sounds like your goals are realistic. At your height, losing 35 pounds would bring you to a “normal weight” BMI. You probably don’t need to lose much more than this since, in my experience, BMI underestimates healthy weight for very tall men. 35 pounds in a year is definitely doable, assuming 1 pound a week with a few plateaus. Since you want to also build muscle, I’d recommend starting some resistance training (weight lifting or exercises that use your body weight like push-ups and pull-ups). It’s difficult in general to build muscle while losing weight, but beginners can often do it, and at the very least it will prevent muscle loss that might otherwise occur.

Donald asks…

what gym equipment is best for burning upper chest fat?

I have man boobs!! but im going to do somthing about it, i have signed up to a gym but i dont know what equipment to use to burn it and how to use it, any tips? thanks.

Power Health Tips answers:

If you talk to fitness experts or people who read enough about fitness, you will hear the same thing over and over. THERE IS NO SUCH THING AS SPOT TRAINING!!! Excess body fat comes from consuming more calories than your body uses to fuel your activities. Where your body stores fat depends mostly upon your genetics. I store fat in my stomach and chest. For some people it’s their legs or butt. You can’t change where your body stores fat. Training one part of your body won’t reduce that one spot on your body. Doing aerobic exercise for 30 minutes to 60 minutes, five to six days a week at 75% to 85% of your maximum heart rate is the best exercise for weight loss. You must also reduce your calorie intake. Learn how many calories are in the food you eat. As you eat during the day, write down how many calories you eat and make sure you don’t go over the amount that you require for weight loss. Use a calorie calculator to figure out your daily needs and cut down your calorie intake by at least 500 calories a day. Examples of aerobic exercise include, walking as fast as you possibly can, running, cycling, exercise bike, swimming eliptical machine, rowing machine, stair climbing, stair master. Weight training is helpful, but for fat reduction, stay on the cardio side of your gym, for at least 80% of the time you are in the gym.

Caloric needs calculator

Caloric value of foods

Sandy asks…

how long for my tummy crunches to show results?

Hi guys ive recently taken up jogging(been doing it for about a month now)i jog about 10 miles a week and have recently(3 days ago)started doin sets of crunches and reverse crunches 2 times a day.I have a bit of fat on my stomach but not loads.Just wondering if i stuck to this how long it would take to notice considerable results.By the way im on a calorie counting diet and im a 25 year old male.Any answers would be much appreciated.

Power Health Tips answers:

Your calorie count must be per BMI(body mass index).

Read my article, I will edit this when I find it and enclose it soon.
Jogging is considered High impact aerobics. It is out of favor, because it can cause hair line bone fractures, best is walking and or power walking, next is running (running burns almost double the calories then just walking).

There are many methods of power walking, in general it is fast pace walking with added twist like tying weights to the ankles and the wrist and moving arms in different ways while speed walking.

As a youg man I had no fat on my stomach, but it took about 6 week for my abs to tone to the extent that I showed six packs, and it became solid as a rock.

You said “I have a bit of fat..” so allow few more weeks (10 to 12 weeks or more).

Here are is my articles on the subject of weight and body toning (building) some of it only may apply to you but read, please read all of them and use the things that apply to you.
Tips for Loosing Weight

You must count calories and at least in initial stages write down what you are going to eat and when then stay on that list. Your total calories for the week must not exceed, 1500 x 7 = 10,500 calories this will give you leave way to indulge at special occasions like wedding and parties, but you must write down what you eat and account for the calories latter and adjust the total intake next week.

Please read my article on this subject and follow them.
While at it build your body too, while reducing by doing body parts specific exercises.
Life Style Change Program for Loosing Weight

Who needs to loose weight?

Answer is simply not every one, only the over weight person.

Who is over weight?

This is simple, it is easy to find out and it is available on line, it is call Body Mass Index, and calculations are simple. According to this calculation if you find your self say only 10 pounds more, you may not be over weight. Remember every one is slightly different and you can just watch it, on your own and not let it get out of hand.

What is the reason for being over weight?

This is also simple, have doctor check you out for any physical or hormonal abnormalities. The doctor should be advising you of your ideal weight even though you have already figured out the ideal weight and you are seen a doctor because your weight is not where it should be according to BMI.

Basic understanding of loosing weight.

Every one uses calories at all time. There may be some exceptions to this rule, for most of us; the rate of use, even when we are resting, we use 65 calories per hour minimum. This comes to1560 calories per day. The actual range is between 65 and 100 calories per hour. This is consistent with heart rate of 60 to 80 bits per minute.

Simply put any person eating only say 1500 calories a day will not put on any additional weight. At this level of calories consumption the person should loose some weight over long haul, depending on the individual rate of metabolism.

What is a healthy weight loss?

When one tries to loose weight, one should loose excess fat; there should be a healthy loss of weight. Loosing muscles tissue is unhealthy.

How much is one pound of body fat?

One pound of body fat weight is approximately same as one pound of butter. If you look at a one pound package of butter, you will see it contains between 3200 to 3600 calories. This means that each time a person burns 3600 more calories then what the person takes in, the person will loose one pound.

How many pounds should a person loose in a month?

Any one that is trying to trim down can figure out how long it took to put on the excess pounds. The fact is; it did not happen over night. It usually creeps up, but the person realizes one day suddenly.

This is why a person should not be in a hurry to loose weight. The person should start at once but go slowly. Do not wait for New Year.

Taking above in to consideration a person should not loose more then 2 pounds per month. If a person looses any thing more then that, chances are that the person will not be able to maintain the weight loss. It will take extra efforts to loose and it will take extra efforts to keep it off. Remember slow and steady wins the race.

When an overweight person should start loosing weight?

At once. The person should not be in a hurry to loose weight. The person should start at once but go slowly. Again do not wait for New Year.

How does body react to weight lose?

Any time there is depletion of fat beyond certain level, the body reacts by slowing down metabolism, so that it can build up fat. If the body is use to say 2000 calories per day and detects only 1500 calories per day for considerable length of time it reacts to the situation by reducing the rate of metabolism. When this happens one need to help body by increasing activity. Usually takes about four weeks for body to react.

What is the relationship between body and body fat?

Under ideal condition fat act as a reserved energy source for our body. Certain level of fat is good for healthy living and even may save our life in certain life threatening situations. Every one should have minimum required level of fat on their body.

What if there is no weight loss at 1500 calories in take level?

This is a rear occurrence. Do not panic. The body has slowed down the metabolism to such a great extent that you must help it. The only way to help is to increase activities, this means you have to exercise. You do not need to join Gym but you can go on an an half an hour walk every day or batter still engage in a power walk for same duration. Power walk burns 250 calories per hour and walk burns 100 calories per hour approximately.

What is the importance of body fat for a female?

Females require little more body fat then men. In the absence of certain required level of body fat, females are not able to function properly; in particular they may not be able to conceive. You can find lot more about this on internet.

At 1500 calories intake per day what one must drink and eat?


One gallon of liquids most of witch should be in the form of water (zero calories).
Calories should be accounted for all other liquids.

Why water?

Water is a universal solvent, means it dissolves almost every thing at least in very minute quantities. This helps purification of body.


What should be your proportionate in take of fat, Proteins and Complex Carbohydrates?

This depends on what your need are.

1.Need to reduce fat.

Fat: 10 percent of 1500 calorie per day = 150 calories.
Complex Carbohydrates: 30 percent of 1500 calories per day = 450 calories.
Proteins: 60 percent of 1500 calories per day = 900 calories.

2.Need more energy.

Fat: 10 percent of 1500 calorie per day = 150 calories.
Complex Carbohydrates: 40 percent of 1500 calories per day = 450 calories.
Proteins: 50 percent of 1500 calories per day = 750 calories.

3.Need to reduce weight only.

Fat: 25 percent of 1500 calorie per day = 375 calories.
Complex Carbohydrates: 25 percent of 1500 calories per day = 375 calories.
Proteins: 50 percent of 1500 calories per day = 750 calories.

4.Need to increase muscles bulk, but still reduce weight.

Fat: 10 percent of 1500 calorie per day = 150 calories.
Complex Carbohydrates: 15 percent of 1500 calories per day = 225 calories.
Proteins: 75 percent of 1500 calories per day = 1125 calories.
Exercise the muscles you want to develop, you can find right exercise on line, recommend use of light weights.

Foot note: To take fat is so important, while reducing even fat, that it is included in all cases. If the fat is completely cut out, body will think of producing the fat, and will produce the fat by reducing metabolism, without fat in take, you may actually again weight even at lower than 1500 calorie level. You will feel run down and lethargic.

How one must, drink and eat?


Every one may not be able to follow this regime.

A 16 oz glass of water fist thing in the morning will be very healthy start.
If you need to stabilize your stomach before eating, you can have a glass of water just before each and every meal. This is the easiest way to meet your quota of gallon of liquids.


To day almost half the world is starving.

In western culture. Standard healthy practice for long time was three warm square meals per day. No eating in between, but children were allowed night cap.

All that has changed, present thinking is 5 to 6 times per day. Any way what practice one follows is up to them; to each his own.

Another best practice will be a glass of water before bed time, nothing to eat for two hours before bed time.

How do I know the calorie count for various drinks and food?

If you are buying packaged items it is on the package.

Go on the internet and find the calorie information.

Lots of cook book now a days list calorie per serving.
Use your best guess, in this method use higher figure then you have guessed.

Body Building

You are blessed.

How old are you?

Most people put on weight after age 40.

Any way before you try any thing, see a doctor to rule out any abnormalities (Hormone, Pituitary).

Remember it is ten times easier to put on the weight then to take it off.

Body building is opposite of weight loss. But you must understand weight loss in order to build body.

I will include my article on weight loss also.

Most people eat protein reach food and complex carbohydrates, with one thing in mind, that they have to exercise 6 days a week and they have to eat more than what they burn off each day.

If you eat about 300 to 400 more calories per day then you burn off, you have a weight gain of slightly less than one pound per week.

You need to eat about 4000 calories per day minimum.

If that does not work than slow down your exercises routine.

In extreme case you will not exercises for two weeks at all, followed by vigorous exercises routine for six weeks. Repeat this cycle again and again till you reach your goal.

Increasing the Height

In rear cases, you can increase the height up to age 30.

Cycling is good exercise and fun too.

You need to adjust the seat so that when you paddle from seating position you will actually stretch your legs, it is a difficult position but doable. For safety you need to be on track and not in traffic, safety first.

The FEW things I did at least helped me.


Not just playing in water, but serious laps type swimming, do not try to beat the clock but steady full strokes swimming. Remember slow and steady wins the race.

Stretching exercises on floor.

Find them on line.

Chin ups.

Full stretch type.

Swinging from a rope.

Full stretch climbing.

In other words do things that require stretching.


In the morning after good night sleep every one is about 1/2 inch to 1 inch taller. This is because the soft tissue between the bones recovers during the time when there is no weight on them.

Older people loose height due to bone loss. I was 5′, 7” I am only 5′, 5″.

Issue of Genes:

You know only the active genes but genes can stay dormant for generations.

I believe that every one has some tall height genes, dormant or active; I again believe that certain exercises can activate those.

Again Swimming:

You will start out with half a lap and build up day by day, half a lap at a time. Then you will swim non stop for 1/2 an hour.

The speed is not important but you must use various strokes and do them correctly, completely, slowly and perfectly. This way you will have full stretch, and its benefit.

Eating healthy foods and taking rest as specially sleeping soundly at night is very important. Most people need 8 hours of good sound sleep per night, some need more and few get by with 4 hours only.

In the mean time use high hills and take advantage of hair-do, wardrobe can do wonders too; vertical striped clothing can create a taller look for most people.


Under strict supervision of a doctor they do wonders but the side effects are delayed and unpredictable so doctors do not like to use them.

Surgical Procedures:

There are surgical procedures but most doctors will not do them till the person is 30 years or so. They also have to be very short.

Steven asks…

How to lose 20 To 25 pounds for a man?

I’m 20 years old. I’m 5″10 and weigh 194 and wanna get thin again and eventually ripped?

Power Health Tips answers:

Hope this helps

Weight loss tip 1: Decide how much weight you need to lose – Most people start their weight loss journey by claiming to be xyz kilos overweight. This isn’t a healthy way to project or aim for weight loss. Calculate your desired weight against your height by using reliable methods like the BMI, and set a healthy weight loss target. This is often half the battle won.

Weight loss tip 2: Time management – This is quite often overlooked. Decide which part of your day will be dedicated to exercise, when in the week you will stock up on groceries, and when you will do the cooking – all within your current work and home life routine. If you don’t do this now, your days will be rushed and unplanned, and you won’t be able to sustain your weight loss efforts.

Weight loss tip 3: Stock your kitchen – Keep your house well-stocked with fruits, vegetables, healthy meats, grains, cereals, spices, and flavourers. Follow our tricks to healthy cooking, cooking vegetables for the week, and low-fat cooking posts to understand how best you can stock your kitchen with healthy and delicious ingredients. All of this will go into helping the next step – cooking healthy meals at home.

Weight loss tip 4: Eat healthy homecooked meals – Whether it’s you who’s cooking, a family member, or house help, ensure that every one practises healthy cooking methods, and ingredients. Ask any person who’s lost weight the healthy way, and you will always hear about how healthy homecooked meals were a big reason behind it. Use less oil, low salt, fresh produce, and you’ll start seeing results in no time.

Weight loss tip 5 : Start a cardio + weights workout – A healthy weight loss programme is incomplete without a good exercise routine, and weight training mixed with cardio is the best way to lose weight. Of course, variations and forms exist, but any workout that stresses on muscle tone and increased heart rate will always help you lose weight and keep it off. You can either start a home workout today, or rely on gyms for fitness training.

Weight loss tip 6: Alter your snacking habits . Set those French fries aside, skip that aerated drink, and ban those unhealthy deep fried samosas. Explore the healthy snack world and you will find several appetisers, party snacks, movie snacks and meal accompaniments that’ll satisfy every craving of yours.

Weight loss tip 7: Have at least one active hobby – It isn’t sufficient to rely on just 30 to 60 minutes of physical activity per day. Moving from bed to office chair, and back to bed, isn’t a healthy way to live. Buy a motion sensor gaming console that lets you enjoy social games with friends and family, plan weekend trips, clean your house once a week, dance, play sports, the list is endless. Get out of the coffee shop and dining table rut, and you’ll have fun along with the healthy weight loss

Weight loss tip 9: Drink plenty of water – You’ve known that your body relies heavily on water for all important bodily functions, and yet you skimp on drinking adequate quantities of water every day. Well, it’s time to stop that. Check out some exciting ways to make water interesting and you’ll be packing it away in no time. Do not forget to carry a water bottle to your workout, and take a few sips after every 2-3 minutes of exercise.

Weight loss tip 10: Plan healthy vacations – Why go all the way with healthy weight loss, when one tiny vacation will just come along and topple it all? Healthy vacations aren’t impossible. Take a look at how you can eat smart on a holiday, and then at bodyweight workouts that you can carry with you wherever you go, to understand how to holiday right. Above all, remember that these are lifelong habits that’ll help you stay fit forever and not short term weight loss quickfixes

good luck.

Mark asks…

Any special considerations (or tips) for a 70 year old man using weights to try to put on muscle?

Pretty good health and no dietary restrictions, so if there are some new supplements available, I’d be interested. Thanks.
I want to gain weight; not lose weight.
I live in Italy, Junior…you should SEE some of these nonnas!…Knock your socks off!!

Power Health Tips answers:

Gradually, at our age – I am over 60 – the body doesn’t want to put on new muscle. A regular routine which increases the weight and reps slowly will work and don’t over do it. Your joints and ligaments are not as resiliant as they used to be and you don’t want to tear any thing or get tendonitis from over use. Increase your overall exercise by walking and doing stretching or flexibility. Yoga or Taichi is very good because you can continue it as you get older even if your general health is not as good as it is now.

I use protein supplements for weight loss but they will supply raw material for muscle growth as well. I like Walker Diet Shake mix because they are low carb, no wheat, and come in good flavors like peach and banana. You can increase the calcium by putting some plain or fruit flavor yogurt in the shake or just add any fresh fruit you like for a few more calories and good tastes. If you want to help your joints out put in some glucosamine & Chondroitin. You can make one up and keep it in the fridge to snack on all day. I get the Walkers on line by the way but you can find it in a GNC or other health food store. Let me know how you do. I have trouble exercising enough in the winter so perhaps you will inspire me.

Michael asks…

What Are Some Recipieces That I Could Make To Stay Under or At the 500 Caloric Limit During The HCG Diet? ?

I just bought the HCG drops and want to start using them but I need some ideas of the kind of meals to eat that will keep me under or at the 500 Calorie limit per day. So if you’ve been on HCG before or have any tips about the do’s and dont’s that can be helpful to me I’d really appreciate it.

Power Health Tips answers:

A 500 calorie per day diet is considered anorexic. Mix it with a hormone from pregnant women’s urine and you get a miracle diet!
All over the counter hcg products were announced as illegal and fraudulent by the FDA on January 24, 2011. Testing concluded that all over the counter oral and injection products on the market have little to no real hcg in them but most a similar synthetic hormone. I was in GNC last week. They carry three brands of hcg drops and not one of them has any hcg in them. The well trained salesman even admitted it when I mentioned it. They contained “similar hormones” or amino acids.
Sort of like I’m going to sell you this Toyota Prius but it is really a Ford Focus but we’re going to put a price tag on it that says it is a Toyota Prius. Excuse me?
Anyone that lost weight especially with the drops did it because they ate fewer calories than they burned. The hcg acted as the placebo to help them lose the weight.
The only approved use for hcg is to increase fertility in both men and women.
Next year will mark 60 years since this fraudulent science was started.
The doctors exploiting this benign hormone with the ability to prescribe injections can’t even agree on how it works. Some say it releases stored fat calories into the system. Others say it acts as an appetite suppressant.
Neither explanation justifies the weight loss in the individuals taking the oral drops with NO hcg in them that still lost weight. I am confident the hcg diet has a 95% failure rate just like every other controversial diet plan out there.
By the way, the expensive “clinical injections” are not covered by insurance since it is not FDA approved. What doctor wouldn’t want to get an “all cash” practice going?
Check out these clips before going further. Just aired a few weeks ago.

So the question is are you willing to risk your health based on testimonials, not research, and the statements from doctors in this all cash business?

Laura asks…

I have a weight loss problem?

I am 17 and weigh 230lbs and i hate it. i try eating healthy foods but it dosnt work for me. i need some good tips. can anyone help me to get rid of the weight.

Power Health Tips answers:

1. Change your eating habits (i.e. Start eating smaller portions of food) before if you ate a full plate of food try eating 2/3 of a plate instead.
O Substitute aspartame for sugar
o Try eating 3 or 4 smaller meals during the day rather than 2 large ones
o Eat your main large meal at midday with the other meals much smaller in content
o Don’t eat heavy meals late in the evening as the body wont have time to digest it so it ends up stored as fat in your body.
O Balance your meals out during the day so in one day you have a mix of protein, carbohydrate and vitamins
o Drink lots of water during the day and before, during and after exercise, you should drink at least 8 big glasses of water per 24 hours
o Drink alcohol in moderation
o Stop smoking if you smoke or cut down
o Eat more fibre i.e. Pulses grains nuts, pasta, brown rice, cereals, fresh fruit
o Eat more vegetables as part of your diet
o Eat less dairy products or choose those with less fat content i.e. Cottage cheese
o Try steaming or poaching food instead of frying it, frying adds calories by the bucketful
o Cut down on Red meat and eat more lean or better still chicken and fish instead
o Use low fat oils in cooking i.e. Sunflower, corn or Mazola
o Cut down on your salt intake, there are hidden salts even in tinned foods
o Try substituting carrots or fresh fruit instead of biscuits and sweetmeat when you have a craving for something in between meals.
O Drink semi or skimmed milk as opposed to full cream
Simply choose a diet which is low in fat and cholesterol, moderate in sugar and salt and high in fibre but at the same time has a variety of everything thus making it a balanced diet.

Calculate your BMR!!!!
BMR means Basal Metabolic Rate.It is used to estimate how many calories you should consume.By using a simple formula called the Harris-Benedict principle, you can assess your BMR.
Your BMR is the amount of energy your body needs to function.Then, to lose weight, you’ll need to cut calories or burn extra calories and shoot for a level lower than the results you get with this formula.
We use about 60 percent of the calories we consume each day for basic bodily functions such as breathing.Other factors that influence your BMR are height, weight, age and sex.
Step One : Calculate your BMR with the following formula:
•Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
•Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)
Step two : In order to incorporate activity into your daily caloric needs, do the following calculation:
•If you are sedentary : BMR x 1.2
•If you are lightly active: BMR x 1.375
•If you are moderately active (You exercise most days a week.): BMR x 1.55
•If you are very active (You exercise daily.): BMR x 1.725
•If you are extra active (You do hard labor or are in athletic training.): BMR x 1.9
Create a Calorie Deficit:
In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back your calorie intake a little bit at a time.
Every 3,500 calories is equivalent to 1 pound.
If you cut back 500 calories a day, you will lose 1 pound per week.
If you exercise to burn off 500 calories a day you will also lose 1 pound per week.
Ideally, you should do a combination of both, (e.g. Cut back 250 calories; burn an extra 250 calories).

For more useful information go to
read the following articles

Susan asks…

how to reduce weight for men?

i’m 28yrs old and want to reduc my weight. i have joined the GYM as well but i didn’t get thr success could any body tell me the diet plan which will help to reduce the weight without too much exercise. i want to reduce abt 10 kgs.

Power Health Tips answers:

Helpful Tips for weight loss:

1)A good way to loose weight is to use a calorie counter watch

Keep to a 1,200 food intake

Add 1,200 plus 3,500 (equals one pound of fat) …and that is the total amount of calories you need to burn each day. Its actually really easy once you start watching the numbers and it doesn’t seem like work or exercise. Its just a matter of changing the way you think about loosing weight.

I use this method when i gain some pounds. The first time I did this I went from 168 to 127

2) Most people do not get enough water in their system. Water is your body’s principal chemical component, comprising, on average, 60 percent of your weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.

Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry out normal functions. To determine if you are getting enough water use this simple formula.. Take your weight, for example 150 pounds and divide by 2. Take your answer which is 75 lbs and change it to ounces, in this case 75 ounces. That is how many ounces of water you need a day. Your body performs mostly on water. If you make sure you get enough water everyday your body will perform at top notch and your body will no longer have the cravings of junk food. You will have a better performing body system to help you work out and feel better thru out your day.

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