whats the most effective way to loose weight?

Being a little overweight myself, and seeing all those commercials, I was wondering what the most effective way to loose weight could be? Commercial products, eating healthy, or exercise, or all of the above?

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The best thing you can do is be held accountable. Be accountable to yourself by writing down exactly when, what, and how much you eat. Be accountable to friends and your doctor by asking them to look out for you. Find someone who will go walking with you every day and miss you if you're not there.

Try eating more food, but fewer calories (low energy density). Make sure the food you do eat is rich in vitamins and minerals (high nutrient density). For example, eat a bag of collard greens and some sunflower seeds instead of a frozen dinner. Swap the soda and sweet tea for water or skim milk. Trade meat for a pinch of meat flavor and some TVP (super cheap puffed soy protein, look in Hispanic or heath food grocery stores). Things that come in boxes or ready-made are generally a bad idea.

Also, follow the USDA's Thrifty Food Plan. (Page 11 of 64 on the 2006 report lists how much of each food type to buy.) Not only will you get all your nutrients, but you'll save a heck of a lot of money. A young woman following the guidelines would have spent $155 (US average) for all her food in the whole month of November 2008.
USDA Thrifty Food Plan

By the way, you might consider using a tape measure rather than a scale to measure your progress. The distance around your waist at the widest point is a more accurate way to estimate how much fat is on you and how much you're reducing the health risks of being overweight... not to mention when you'll have to go buy some new clothes.
chirstino6 years ago
Fast food lovers not only consume that food but along with it, they consume more fats, carbohydrates, sugars, less fruits, and non-starchy vegetables. In short, those who eat fast food, consumes some 187 more calories everyday that ultimately increases the weight till six pounds or more in a year. Using safflower oil for weight loss has shown effective results in many studies. Besides several health benefits of safflower oil, it increases body metabolism and stimulates fat burning process. Safflower oil weight loss.
Ronakk7 years ago
1) figure out how many calories you need to *maintain* your weight as a sedentary lifestyle. Say this number is 1700.

2) figure out how much weight you want to safely lose over time. Say, 2 pounds a week. In order to lose a pound, you need to burn/subtract 3500 calories. So, if you want to lose 2 pounds per week, you will need to subtract 7000 calories from your diet over the course of the week.

3) calculate your target calorie intake/burning goals per day. So, in the example of needing 1700 calories/day to *maintain* your current weight in a sedentary (doing nearly nothing) lifestyle, then your weekly total would be: 11900 calories. In order to lose 2 pounds, you'll need to subtract 7000, so total would be: 4900 for the week, or 700 per day. Now, no one can really eat just 700 calories per day, so you have to add some back in on the intake side and burn some off doing some moderate exercise. I think that doctors say that you should not eat less than 1200 calories a day, so that means that you need to burn (through exercise) 500 calories a day at the least to meet a goal of 2 lbs per week.

4) also, the exercise is what will help your body tap into the fat stores that you have. There may be some responders that say that taking in so few calories is unhealthy... I am not sure what they are basing their claims on. If you are overweight, you are carrying around plenty of calories to burn in the form of fat stores. You will need a combination of reducing calories and exercise to get your body to start tapping into the fat and keeping the muscle.

5) in my experience, there is also something to the food makeup theories abounding. If you take in carb-rich calories for breakfast (around 400 calories) it may tell your brain that all is well and it will help you be alert and 'feel normal' most of the early day where you need to think for school. Lunch and dinner should be mostly proteins and veggies, very little carbs. *AND* avoid the late night snacks! Drink a 1/2 glass of milk or nibble (don't eat the whole thing!) on a protein bar before you go to bed if you need to feel somewhat full to sleep.

6) your body will adjust. It will take some time, but after a week or two, you will come to enjoy the feeling of being a little hungry and feeling (at least on the inside) considerably thinner and healthier. Your exercise will get easier and you will start to find all sorts of healthy foods that you enjoy and make you feel better physically and better about yourself too!

Best of luck... work hard at it, it's worth it!
wizodd8 years ago
First, make certain that you have been checked for eating disorders and general health. Ask your doctor what you should weigh. Second, make certain you are getting at least 20 minutes of moderate exercise at least 3 days per week. Take a piece of graph paper or generate a graph with days (7/pound) running across the bottom, your current weight at the top of the x -axis on the left, your recommended weight on the right. Run a line between the two weights. Where that line cross the day marks the what you should weigh that day. Each day, in the morning, at the same time, weigh yourself and check the chart. If you are above the weight you should be at, eat a little less than otherwise--if you are under the line, eat a little more. Your object is to gradually remove the weight so that you adapt to the changes so that you won't have health issues. But this only works if you don't have eating issues. If you have a disorder, seek a doctor.
that graph sounds intriguing but I don't understand graphs very well ...could you describe it in more detail or make a example to post? thanks
keno12268 years ago
Drinking two 8 ounce glasses of water with every meal worked for me. The water will make you feel full , thus you will eat less. Also I walk my hound dog twice a day for 2 miles.
Leosmama8 years ago
As well as changing food and exercise habits (change them for good!), try this: Eat your food more slowly - on average it takes the body about 20 minutes to register that it is full, so that's 20 min of extra eating that you don't need. The faster you eat, the more food you can 'cram in' in that time. Learn to 'listen' / tune in to / recognise your body signals that you are full. And then stop eating (or even stop earlier). Research shows that people who are overweight need 'external cues', (for example the plate is empty/ all the food on the table is gone/ there is no food left in the fridge etc.) to stop eating. Whereas slimmer people tend to listen to 'internal cues' of sensations of the body that they had enough food, regardless of there still being food on the plate/table etc. So learn to listen to your body - this will take a while as you are most likely not 'tuned in'. Try this: when you are eating (start to home on your own first) stop every 5 minutes, close your eyes for one minute and try and tune in to how your body/stomach feels. You will gradually learn to read the signs and cues that tell you that you are getting full and it is time to stop eating. There is an asian community that has an unusual high number of longevity (100 years+), one of the things they have in common is that they stop eating a meal when they are about 80% full. And a final thought: maybe try not to think of it as 'loosing' weight (we tend to search for what we 'lost'), but think of 'letting it go'. :) Good luck!
mikeasaurus8 years ago
Diet and exercise
PKM8 years ago
A specific thing I find helps me is that I tend to crave bad foods for the taste, not the calorie content. If the same applies to you, find smaller items with more intense flavour.

If I'm jonesing for chocolate, a single square of high-cocoa dark chocolate will replace a frankly ridiculous quantity of bland chocolate. A single rasher of good bacon satisfies an urge for meat as effectively as a huge burger or half a pound of sausages. These also make a vegetable-and-whole-grain-heavy diet much less depressing :)

That's just one tiny piece of the puzzle, though- exercise more, eat less is the most common advice because it is the way to lose weight- the specifics of how you choose to do that are up to you. Hope this helps.
canida8 years ago
Eat good food, and build exercise into your daily life.

What's good food?
That's remarkably simple: fruit, vegetables, and lean protein. (Lean protein = fish, poultry, and game meat. Beans in a pinch, if you're veggie, but they're starchy too.) Everything else becomes dessert - soda, bread, cheese, pasta, fatty meats, and "real" desserts. Another tip: if it comes pre-packaged you should probably stay far away from it. The added bonus to the fruit/vegetable/lean protein lifestyle is you can't overeat on it - you'll feel physically too full.

Exercise:
It can't be a question of going to a gym every day, or you won't do it. Find things you can do at home even when the weather's yucky, and mess around with options until you identify one or more things you find fun. Even better, arrange to walk or bike to work/school. Join a team for the sport of your choice. Whatever gets you out and moving for 30+ minutes every day.

Remember, this is a lifestyle change NOT a diet. Weight change will be slow, but much easier to maintain.
regular exercise and a BALANCED diet.

do not starve yourself- you will be more prone to snacking.

avoid high fat foods- like fast food, cream, cheese, chocolate.
(do not cut it out compleatly- just have a little here an then.)
(hide those treats- avoid the tempation.)

try something new- there are plenty of fresh healthy ideas on this site.

if you really must snack- eat some fruit
(tinned, fresh, dried all counts, and seeds too
however chocolate oranges don't count =(
)

it'll be easier to do it if you join a weight loss group;
as you will meet people in the same situation as you.

and renember things won't change overnight.
these things take time, so keep a record of your progress.
Eat when your hungry. Not too much. Whole Foods only. Whatever you crave. Mostly Aerobic Exercise. Some resistance or weight exercise. Breath deeper and slower. Relax. Stretch. Drink lots of water. The good stuff. Smile more.
=SMART=8 years ago
Eating healthy and excersise !
Okasan42008 years ago
You may have to try a few things to find out what works for your body, and the whole eat fewer calories and burn calories more just turns your famine reactor on--hence the routine lack of weight loss complaint we all hear. Exercise always helps and other than the usual 'dump the junkfood' good advice, try a tablespoon on Cashews or other tree nuts (sunflower seeds worked for me, but peanuts do not work for some reason) before anything else goes into your mouth. Avoid anything white as much as you can, at least until you notice either weight loss or inches going away. Either mean success. Check out the book Body Clutter for why you may over eat (and no, I don't get a royalty, I just found it to be a good book). What ever you do, it has to work for you and your lifestyle so you can live on it the rest of your life (another reason diets do not work. I mean, they do work if you do them, but once people go back to their old habits, back comes the weight--with friends)
jeff-o8 years ago
Eat healthy and exercise. For the rest of your life. That's all there is to it! Eating less and riding my bike to work trimmed 25 pounds for me.