Your Questions About Weight Loss Tips For Women Under 30

June 1, 2013 Facebook Twitter LinkedIn Google+ Weight Loss Tips

Mandy asks…

I can how loose a lot of weight well about 1-2 stone?

I’m 5’10 male and I weigh about 13.8 stone, I want to be at about 11-12 stone any tips how to do it quick and easy?

Power Health Tips answers:

You need daily exercise to keep you fit and healthy and it is necessary to prevent heart disease.

If you wish to diet and control weight properly you need some science behind it.
When the pounds pile on then the wrong things are being eaten at the wrong time and in the wrong amounts.
When you eat is just as important as what you eat. Chocolate is best eaten in the morning when you can burn off the calories it gives. If eaten at night when there is likely to be no exercise before going to bed, it will end up as white fat and increase your weight but do it unhealthily. Alcohol consumption is the same and it is best to avoid alcohol if on a diet. Carbohydrates like potatoes and bread are fuels, but will convert to white fat if not used – and this is likely if eaten late of an evening.

Although energetic sports will help you to lose weight, moderate exercise alone will not. The weight loss is usually water which is soon replaced, and it doesn’t burn as many calories as people think. A moderately-loaded exercise cycle ridden at 30 mph only burns around 3 calories per minute and uses 5.6 calories/mile. These figures are not erroneous. As a check: the average 25 year old 5’4” tall woman who weighs 120 lbs. And has a moderately active lifestyle will need 1900 calories all day.(1 day=1440 minutes) That is an average of 1.33 calories/min. The average 25 year old 5’8” tall man who weighs 140 lbs. And has a moderately active lifestyle will need 2280 calories all day. That is an average of 1.6 calories/min.
As someone who has been on a diet and keep fit regime for eight years, my advice is to treat diet as the way to control weight and leave exercise for keeping fit. Calories can be ignored and the exercise enjoyed so it does not become a chore. The two need to be separated mentally.

There are two things to know about weight control. The first is how many calories are needed per day.
You are using energy even when you are asleep. BMR is your Basal Metabolic Rate, which is the number of calories you’d burn if you stayed in bed all day. Strangely, if you try a starvation diet to lose weight it will decrease your BMR, making it harder to lose weight and so is counter-productive. BMR decreases with age, making it harder to lose weight as you age but cardiovascular exercises can increase it. I could have calculated it for you if you’d given your age. Once you know your BMR, you multiply it by a factor which depends upon how much physical activity you will do in the day. It ranges from 1.2 (sedentary) to 1.9 (very active). This will give you the number of calories you will need.

The second is an assessment of your weight.
For that you need know your Body Mass Index, which is the clinical figure that determines if you are under-, normal-, or overweight. In your case it is 27.3 and the normal range is 18.5 – 24.9, which equates to 129 lbs. – 174 lbs. At your height, so you need to lose 20 lbs. To be safe.
You should weigh your portions at mealtimes to avoid overeating. You reduce your weight by reducing the portion size, whilst keeping the same variety of food. Eat less and the body will have to draw on its reserves of fat to make up the calorie deficiency. Weigh yourself every morning at the same time and use that figure to adjust your portion sizes for the day.

It is advisable not to lose more than 8lbs per month if you do not want to damage your health. However weight loss is not linear. Fat is laid down in layers, and after a layer is removed, you hit a ‘plateau’ when weight does not alter for 7 -14 days. Also the body shifts fat around like a pilot transfers fuel in flight to keep the plane trimmed correctly and for a few days you are chasing pockets of fat.

If you live in the UK I suggest you contact your local NHS office and speak to a Health Trainer. They will measure your height and weight and calculate your BMR and BMI. Knowing both will let them give you diet and fitness advice which will help you achieve your objective, and they may even throw in free periods in a gym or swimming pool. They’re the experts and their service is free.
If you live in the US ask the equivalent people at your local Medical Center.

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