burn fat\nget ripped\nlose weight\ntan up\n\nI'm doing pretty good, but enjoy reading success stories for more inspiration / ideas.\n\nI eat fresh produce / meats.\nI really watch my intake of fats / sugars.\nAbout 60 crunches/sit ups has worked well.\nLots and Lots of working out with weights.\nBrisk walking / jogging on my treadmill.\nI admit I take fat burners.\nYard work gives me lots of sun (plenty of sunscreen on of course).
133514
Good for you!  \n\nI finally got serious about losing weight 18 months ago; and I'm relieved to report that I've lost 42 pounds, over 15 inches off waist & hips, and the weight is still coming off.  Lots of walking and some weight training; eating more veggies and less of the bad stuff; get enough sleep and try not to stress out too much; take some vitamins especially Omega 3 which does wonders for the skin.
75219
Brisk walking is an excellent fat burner... do it for 45 minutes, and have fun.\n\nCut out as much sugar from your diet as you can stand -- soft drinks, fruit juices with corn syrup, anything with corn syrup, candy, table sugar....... cut it all out.\n\neat FRESH fruits and veggies.\neat FRESH cuts of meat.\neat Broth based soups.\n\nEat small meals about 5 - 6 time daily.\n\ntry this for 30 days, then mark your progress.
511805
with consistant exercise like you're doing the best type of diet is just to maintain healthy eating habits. \n\neat your 3 meals a day or 5 smaller meals a day:\n\nget plenty of water(8-8oz. glasses or more a day)\nfruit/veggies(5 a day is best)\ndairy(skim/2% milk/cheese - 3 glasses a day)\nbread - whole wheat is best\nhealthy servings of meat(lean chicken/turkey/fish/beef - grilled/baked/boiled not fried or breaded)\nsteer clear of highly processed food items(chips, candy, JUNK FOOD, etc.) the closer a meal is to the way nature made it, the better it is for you... \n\nyou hear all the time that starches are bad, well, not always true, good starches can keep your metabolism regulated and can help feed extra energy to your muscles during workouts.. \n\ngo for boiled or steamed rice or try a baked potato, even whole wheat pasta that's boiled is a good option, before a workout.. they're less weighing so you won't feel bogged down and they give you an added gluclose which can be burned up during a strenuous workout.. \n\nfor someone training 6 hrs a day, you're going to be burning a ton of calories and carbs that your body will need for energy.. replace that with a healthy meal of protein.. when you're working hard, weight lifting, any type of anerobic workout you're working your muscles, so they'll need a dose of much need protein to replace what you've worked out of them.. \n\na nice grilled steak, with some asperagus, steamed carrots and baked potato or steamed rice is a good replacement for what you've sweated out.. \n\nif you're working out on the fly and can't sit down to a good meal like the one above, try a bag of almonds, or a mixed nut combo, these are nice sources of protein that come in portables.. \n\nremember to eat some form of protein after every workout, at least 30 minutes after your workout.. it will keep your muscles from getting that acidic burn and the soreness won't be as severe the next day.. \n\nhope this helps! \n\n~*good luck*~
646287
I eat right. No red meats, starches, breads, sugars, alcohal, and sodas.\n\nEat veggies (salads are good), soups, and drink TONS of water. If I get hungry between a meal, I drink water to fill up.\n\nIn moderation eat white meats, and fruits (fruits contain natural sugars, and that can put on weight)\n\nPractice portion control. Eat 5 times a day. A small breakfast. A mid-morning snack, such as an apple. A small lunch. A mid-afternoon snack, such as carrots. A lite dinner no later than 6pm.\n\nI exercise at 5am every day. I do 30 mins (plus 5 minute cool down) on the eliptical, 20 minutes (plus 5 minute cool down) on the stair climber, 30 minutes (plus 5 minute cool down) on a stationary bike. When I'm done with that I go do weight room cicuit training to build muscle. I don't want to look like a guy, so I do smaller weights but more reps, and longer motions in the arms. Then I go back and do a 30 (plus 5 minute cool down) jog on the treadmil before hitting the showers and comming home.
321482
eat more veggies and less meat\n\nif you plan on eating meat, eat LEAN meat and work out to burn off those calories
472057
1. Fried foods are garbage. Potato chips, French fries and onion rings are pregnant with saturated fat and calories, yet they contain zero healthy or muscle-promoting nutrients. If you're on a fat-loss plan, simply eliminate fried foods. That alone will allow you to shed lard quickly\n\n2. Drink a glass of skim milk as soon as you wake up. Some quick protein before you even step into the shower will energize you and end those morning cravings for Egg McMuffins and pastry.\n\n3. Do 2 minutes of pushups every morning. It's tough to exercise as soon as you roll out of bed, but you can burn off 21 calories a day--2 1/2 pounds in a year.\n\n\n4. Toss a quart of water in your briefcase. Water helps you burn calories--96 calories just by carrying a bottle while you walk for 20 minutes. Serve it over ice in your office and your body will burn 31 calories warming it to 98.6. Then there's the aerobic effect of all those bathroom runs.\n\n5. Want to look better naked? Try drinking half as much alcohol. Alcohol contains calories. You may drink like a fish, but booze isn't water. Even a light beer has more than 100 calories. Booze makes you store fat. Your body sees alcohol as a poison, and tries desperately to get rid of it. Your liver stops processing all other calories until it has dealt with the alcohol. So anything else you eat during the time you're drinking is more likely to end up as fat. Alcohol also lowers testosterone. With more abdominal fat, testosterone drops.
50141
1) It is not just the amount you eat, but what you eat. Lean meats and vegtables that snap are a good place to start. And by snap I mean fresh and not boiled or doused with better or whatever.\n\n2) Exercise moderatly but for about an hour every other day. Spend half of that walking or running at a good enough pace for you to feel labored. The other half of the time use weights, or exercises such as push ups or situps to get a muscle "burn". A gym is also an option, but I don't know if you have the money for or want to spend the money on it.\n\n3) Sleep well. To bed earlier and up earlier. Exercise in the morning when you wake up, not in the evening before bed. 7 hours of GOOD sleep is a must.\n\n4) Occupy yourself with a hobby that keeps your attention for a long period of time. A hobby like this keeps your mind focused and gives less of a chance for snacking from boredom.\n\nThat is a good place to start... if you see good results, keep it up and modify to fit you... if it does not, see a doctor AND a trainer
571215
ya but its an unhealthy way to go about it\n\nA FEW THINGS TO REMEMBER:\nThe correct way to burn fat and stay healthy is to burn more calories than you consume\nYou need to make sure you are eating healthy foods while still excercising\nIf you have a big appetite drink plenty of water so that you will feel full but not consume calories\nBut you should always eat\nIf you start to skip meals you will only be more hungry at your next meal and probably eat way too much\nRemember, the average persons stomach is as big as a slice of pizza scrunched up into a ball\nSo you shouldnt be putting more food into your stomach than what fits\nAlso, it takes aproximately 15-20 minutes for your brain to realize that you are full\nso eat slower and you will realize sooner when you are not hungry anymore\n\nALSO....\ni found this artical called "50 Habits of "Naturally Thin" People\nHow to get Started:Decide how much you want to loose and see how many calories a day it will take to make it happen by year's end.Then, work into your routines however many of these eating tweaks and exercises you need to achieve your goal.\nSlash 250 cal.s a day to lose about 25 lbs. in a year, Slash 500 cal.s to loose 50 pounds.\nThis is based on a 150-pound person: you may need to cut more/ fewer calories depending on ur weight, age & gender. It also assumes your normal calorie intake essentially stays the same and your weight is stable.\n* I'm only going to give you the ones that are most helpful and burn calories. If you want more then email me*\n1.Wake-up Workout - When your eyes open, sit up slwoly w/out using ur hands. W/ legs straight out, lean forward until u feel a gentle stretch in ur back & hamstrings. Hold. Then, Using ur abs, lower urself flat. Rest & repeat 2 more times. BURNS 10\n2. Balance Booster - While u brush ur teeth, alternate standing on 1 leg as u switch mouth quadrants(every 30 seconds). BURNS 10\n3.Be a Ballerina - As ur coffee drips, stand sideways, put 1 hand on the counter, and lift the outside leg straigh out in front of u, keeping it extended. With upper body straight, hold for a few sec.s and move it to the side: hold and extend it behind u. Do 5x on each leg. BURNS 10\n4. Talk It UP - Every time u grab the phone, stand up & pace around. BURNS 50\n5. Carry Some Weight - When ur grocery Shopping/ running erands, wear a backpack with 5-10 lbs bag of sugar inside to increase resistance & burn more calories. Add purchases to ur load as it becomes easier. BURNS 20 (FOR AN HOUR OF ERRANDS)\n6.Pump at the Pump - While ur getting gas, With 1 hand on ur car, Stand on the balls of ur feet & slowly rise up & down for as long as it takes to fill ur tank. BURNS 10\n7. Shop till the Pounds Drop - at the mall try on at least 10 outfits- pants and shirts.BURNS 60\n8. Jog for Junk Mail - For every piece of junk mail u get each day, do 1 lap around ur house/ building, / up & down a flight of stairs. BURNS 35-140\n9. Play Footsie - After Dinner, while u are sitting at the table, extend your right leg out & slowly bend it up & down, squeezing & holding in the up position for at least 5 sec.s. Repeat 5x for each leg. BURNS 10\n10.Ease into Evening - sitting with feet uncrossed, grab ur wrists & raise ur hands above ur head to lengthen the spine. Take a deep breath in as u reach & hold the position, breathing slowly in & out for 20 sec.s, taking longer on the exhale. BURNS 5\n11. Sing a Song - Spend sunday morning belting it out in the church choir. BURNS 70 PER SERVICE\n12. Catch This! -\nSpend 30 min tossing a ball or a frisbee with ur kid/dog BURNS 90\n13. Make Whoopee - Instead of a bowl of ice cream as a bedtime snack, have a robust tussle with your spouse. BURNS 300\n\nGood Luck!!
5646
Do more / eat less.\nHere are some tips:\nhttp://www.insuremylife.org/weightloss.html
496824
cardio is the way to go try to get up to 1 hr a day,  run , jumping rope or a bike ride like a 10 speed in low gear .  Eat more veggies\nand don't cut out carbs totally just have small portions of them.\nYou body will burn more calories from working out everyday and if you eat balanced meals your body should start burning your stored energy (fat) try to stay away from fat in foods so the fat that gets broken down for energy is from your body and not your diet.  the only way to speed up your body's calorie intake is a high cardio  work out push ups and crunches too and remember to eat veggies for snacks when I train hard I'm always hungry and don't want to get a bad habit of loading up on junk after working so hard. Another thing is having high protein in your diet to aid in the development of muscle tissue that will in turn burn more cals. Stay away from the scale, drink plenty of water and if your not sweating heavy your not working hard enough. Good Luck
47827
I agree with cuz - you look healthy and probably not too overweight.  Still, you (like all of us) need to do things to stay healthy, both exercise and right diet - it's easy for two jobs to do a number on you if you don't watch out.\n\nSpecific suggestions:\n1) Pack your own lunch, and make it the night before (or make a few on the weekend) - you'll control your intake, and your budget, much better than if you find yourself rushing to some food joint that either overfeeds you or turns it out fast.\n2) Take the stairs instead of the elevator or escalator whenever you have the chance.  If taking the bus or subway, get off a the next furthest stop and walk the extra 2 or 3 blocks.  If you drive and park, park at the far end of the lot (keeping your personal safety in mind, of course).\n3) Buy some very light (3 pounds or less) weights to have at home or at desk at work - do a few light stretches, curls, up-downs with them when you have the chance (and don't be self-conscious).\n4) Buy a body ball - one of those big inflated balls you see at a gym or in a physical therapists office - and a book on doing exercise with a body ball.  Keep it at home and do it while you watch TV before you go to bed.\n5) Take ONE class a week at your local gym - in either a purely aerobic class (step, spinning) or a yoga or tai chi.  This can be a very early morning or a weekend.\n6) Is there a walking club at either of your jobs?  A group of people who take a brisk 15-minute walk at lunch?  join them, or start one.\n\nThese suggestions won't take too much time or money, and you'll start to feel great and have more energy within a month.\n\nGood luck!
642552
Cardio, cardio, cardio. This helps you with the simple philosophy behind fat loss: Burn more calories than you take in. If your goal is fat loss, incorporate 4–6, 30–60-minute sessions per week into your training schedule.\n\nOf iron and sweat. If your goal is to lean out, follow your weight training with cardio. Since lifting depletes glycogen stores, your body is more likely to use fat as its first fuel source during cardio. Also, the combination of the two results in a higher caloric burn postworkout.\n\nTread heavily. What’s the best exercise and intensity to burn maximal fat? Researchers found that jogging on the treadmill at about 70% of your maximal heart rate, or MHR (subtract your age from 220 and multiply by 0.7 for your heart rate in beats per minute), was optimal, burning about 40 grams of fat per hour of exercise. Going above or below this intensity burned significantly less fat, as did pedaling on a stationary cycle, regardless of intensity.\n\nRun hungry. If you can stomach getting up earlier, perform cardio before your first meal of the day. Your body is most likely to use fat as the first energy source because your glycogen stores are depleted. If you’re concerned with muscle loss, take 10–20 grams of whey protein before your session, but stay away from carbs.\n\nPost-cardio burn. Following aerobic exercise, your resting metabolic rate remains elevated for anywhere from 60 minutes to about 12 hours, depending on the intensity and duration of the exercise session.\n\nMove outdoors. Try your next outdoor run on sand, which is more difficult than running on harder surfaces like cement. It’s easier on the joints as well, but wear shoes to avoid stress fractures and protect your feet from glass. Running on grass is also a welcome relief to joints and arches.\n\nTaper off. Instead of starting slow and building up speed, do your high-intensity cardio early in your workout and taper off to a slow finish to burn significantly more fat. After a 2–3-minute warm-up, immediately kick it into high gear (80%–85% max heart rate) for 15–20 minutes before slowing down (60%–65% max heart rate) for the last 10–20 minutes.\n\nVary your cardio. Whether you’re lifting weights or doing cardio, the trick is to keep your body from adapting to what you’re doing. Regularly changing your cardio mode is the best way to keep your body responding to your efforts.\n\nInterval for success. Unless you’re a highly conditioned athlete, you can’t maintain a very intense pace for very long, so the best way to improve your aerobic fitness and burn fat is with intervals. That is, you alternate very intense periods of work with lower-intensity sessions in which you recover.\n\nNo butts. Smoking deprives cells of the oxygen they need to maximize metabolism, keeps muscles from repairing themselves after exercise and makes cardio a lot tougher. Plus, your smoke-scented clothes are sure to irritate fellow gym rats.\n\nFidget to fight fat. Are you a fidgeter? Maybe you should be. Several studies have shown that toe-tappers, while completely annoying at the office, will burn more calories over the course of the day than the stationary man.\n\nNUTRITION\n\nStay hydrated. Active individuals actually require more water and should aim to consume roughly 1 gallon per day to avoid becoming dehydrated. And if you’re one of those people who hates drinking water, consider this: Dehydrated individuals burn less fat than their well-watered counterparts.\n\nEat more frequently. Eating 5–6 small meals a day as opposed to “three squares a day” causes your metabolism to work constantly. Eating larger meals, on the other hand, slows your metabolism and forces leftover calories to be stored as fat.\n\nEat protein. Since muscle-building is the fastest route to slim down, you want to make sure that your protein consumption is enough to keep up with your weight training. Eat too little protein and your gains could be much slower. Get 1–1
312085
No soda, no fast food, lots of chicken, fish, fruits, vegies, whole wheat stuff, yogurt. Not so many cakes and donuts and cookies. Basic common sense for eating, you just need to enforce it. Get all the bad stuff out of the house right away, just toss it or give it away while your still motivated. No alcohol if that applies. Lots of water, 3-4 liters a day, not all at once, but spread out. Its really easy to down a liter or two while your watching tv or on the computer. Also drink some after you eat the bigger meals of the day, it helps your body pick out the nutrients in food when your food is more spread apart. \nAs for exercise, lots of cardio. Find something you like. If you have never exercised much before, start with walking 30 minutes a day at a brisk pace. Move on to different terrains that include hills and increase the time spent. After a week or two, try jogging the route. No matter what find an activity you enjoy. Walking to jogging is just an example, try hiking, rollerblading, biking. Once you get into a regular routine, if your not happy with the level of difficulty, try signing up with a gym. Spinning, pilates or kickboxing classes are great. It will also introduce you to working with weights. Talk to a trainer for instruction before using any weights. A cheap investment is a balance ball, it works you stomach while your just sitting on it, like at your computer and its great for posture. There are hundreds of exercises you can use it for for your entire body. I can give you some ideas if you want, just email me. Good Luck!
663920
It's summer. Get active. Walk, swim, bike, whatever. Don't focus on weight. Try to build some muscle, which raises your metabolism. Focus on being active and healthy. Make sure to include a lot of fresh fruit and vegetables in your diet while avoiding empty carbohydrates. Eat lean protein, like white turkey or chicken. Eat yogurt. Don't drink sugared sodas. If you make physical activity and important part of your life, you will feel better and look sexier, even if you don't lose a lot of weight.
120722
I am in the same predicament you are in. My doctor is telling me stuff I already know and i have no will power. like tonight i ate 3 bags of m&ms and a king sized twix but i will start tomorrow a new and try not to eat that crap.  what I do is excersice with a friend always because if I didnt i would do it. Its motivation. and I use a smaller plate so it can look full for the eyes and when I cook I only cook enough for 1 serving so when I want some more its none so I have to drink water to get full. Yeah, sometimes I dont always follow my rules but I wake up everyday and try again and harder. I havent weighed myself in a while because when i do and see that I have lost weight, my mind goes " what are you doing? lets eat more" and i gain it back but the best thing is to Wake up everyday and start brand new each day. if you break a day, its ok, try again. What I have learned is to not stop eating what you eat(as long if its not too much junk)just eat less of it. and excercise like crazy. oh, I also have been eating alot of fruits. I really dont like all the fruit thats available to me locally but i eat what i like apples, oranges, grapes, watermelon, strawberries, i just eat a different one a day.its called food rotating. Lucky with my job, one of my clients love to walk so 2 days out the week i have a good walk and my other client has to excercise more, so i motivate her by excercising with her and get strength training incorparated into those days. oh, i try to eat at least 6 times a day. breakfast lunch and dinner and 3 snacks but i dont always succeed, but i am losing weight, something i am doing is right because i can feel it in my feet and legs and sides where my bra is. hey, if you want a person to talk to about your days to give you motivation to keep trying im here for you sweety. so good luck. if you want to eat fast foods, try nuggets instead of burgers. and eat tacos. the whole point is to burn more calories than  you eat. good luck.
629722
1. Limit fats, dairy products, and sweets-- cut down on soda\n\n2. Don't eat before going to bed (>3 hours, so the food can metabolize)\n\n3. Take walks in the park, or go to the mall-- after a meal\n\n4. Do yoga, it is a great way to get in shape without all the hassle and artificial products.\n\n5. Simple crutches for the abs area, lift small weights for the arms, and STRETCH!!!\n\nFYI: Diets don't work, because most people don't stick to the plan forever, so the best way is to cut down food intake and stay healthy.\ngood luck!!! :)
669201
The key is to burn more energy than what you consume. Unless you have a medically required to, losing weight gradually is the best way to keep it off in the long run. It is hard to measure energy consumed and practically impossible to measure energy burned, so here are the guidelines.\n\n- excercise.. Cardio as well as weight training. Toned muscles burn energy when you are resting.\n\n- Avoid simple carbs - sugars, white flour, corn, fruit juices, etc.. Eat complex carb with fiber - whole wheat, millet, rolled oats,\nProteins are good, so are veggies and low-gycemic index fruits such as apples... Fats in moderation. No saturated fats. Nuts and mono/polyunsaturated fats (olive oil) are good in moderation.\n\n- Don't starve..that's when your resolves weakens sooner or later, and subsequent binges are worse than never having dieted! Do not skip meals.. have more smaller meals including healthy snacks.\n\n- If you need self-discipline, try yoga, meditation. They work for me. Another tool for discpline : Set and  reward yourself for goals achieved... have someone keep you honest!\n\n- Avoid diet pills... Donate that money to charity instead..\n\nThere are many "wonder" diet food ideas out there: South beach (worked for me), Atkins (avoid, IMO), Cornish, Abs Diet, cantaloupe-diet, what-cha-ma-called-it-extract-diet, etc... If it seems improbable to you, it probably is...