I work 12 hour shift 4 days a week, I am trying to lose weight. What can I do to lose fat calories?
57180
Eat less, exercise more.
406832
With a schedule like that, I'd be exhausted, too.  Anyone would!  First, keep an eye on your diet and rest.  Make sure you're fueling up with as much good calories as possible, and enough of them.  Too little and you'll constantly be down.  Try to grab healthy snacks during the day, whatever your situation allows, be it leftovers, something you prepare (yogurts, fruits, nuts, lean meat), or a prepared energy bar.  Try to fuel up every 2.5 - 3 hours to keep energy in your tank.  Also, get enough rest.  12 hour shifts can be brutal without adequate rest.  After diet and rest, I'd work in whatever exercise the schedule allows that is practical.  If that's 2 days per week, so be it.  If you find you can do 3 days, great.  Given your limited time to workout, if you're doing weights, I'd suggest full-body workouts whenever you're in the gym.  And limit your time to 45 - 60 minutes.  After 60 minutes, we've pretty much tapped our energy and maintaining the proper intensity for longer than that is pretty difficult.\n\nDon't stress about the workouts too much.  Deal with what you have to focus on first (life, career, general health).
532136
Be VERY careful when trying to lose weight fast.  It is terribly bad for you to lose any more than 4 lbs a week.\n\nTo lose weight, you must exercise a LOT!  In addition, you should eat more than 3 times a day, but only tiny portions.  Maybe a half a fruit and some nuts.  Stay away from high fat items like mayonaise, cheese and fatty meats.  Eat fish, lean chicken or turkey, and PLENTY of vegetables.\n\nDon't forget to exercise every day.  Don't overdo it or you will burn yourslef out.
1000393
If you want to do this it is for life so you need to totally change your way of eating and exercising. This is not a diet rather than a healthy eating plan for life. So no more talking diet cause it means time limit. \n\nHere are the golden rules for weight loss: \nInitially cut down to 1200 calories. \nExercise 6 times per week for 1 hours a day. Do three weight sessions and three cardio sessions. No gym involved. \nDon't eat carbs after 4pm, never eat carbs within 2 hours of exercise or within 1 hour of exercise. \nDrink 3 litres of water per day. You can have a green tea at the end of the day. \nLimit your fruit in take to 2 pieces per day. \nNever eat dinner after 6pm.\nAdopt of low GI eating plan this is sustainable for life!\nMake low fat dairy choices \n\nFollow this menu plan as a suggestion: \nBreakfast 7am - 1 cup hot water w lemon\n20 minutes later have a bowel of oats w water (no honey) OR\nfruit salad w low GI soy yogurt\nSnack 10am - pear or apple (both low GI)\nLunch 12.30pm - multigrain sandwich w 50g tuna & salad (no butter)\nSnack 3pm - low GI yogurt OR skim berry smoothie (no honey or banana) plenty of ice, 1/2 cup skim milk & 1/4 cup yogurt\nDinner 5.30pm - 120g grilled lean meat/fish/prawns/tofu patties (not fried) w spinach salad & mixed vegies (no whites, carbs) OR 3 egg white/soy omlette with ham, cheese and tomato\nSnack - 1 scoop of low cal low fat ice cream (if hungry)\n\nExercise is must be intense. Refer to www.bodybuilding.com for your weights routine. Never do weights two consecutive days have a cardio day in between. \n\nCardio needs to include running, go hard up stair wells and cycling. You get the most benefits from exercise when your body is totally fatigued and this is when you see changes. \n\nTo maintain you can increase calories to 1500 and reduce exercise sessions to 3-4 times per week. If weight creeps up again due to holiday period etc.. go back to 1200 cal and 6 sessions again. \n\nGood luck it worked for me it can work for anyone.
860489
Diet and exercise will certainly take off the weight you want to lose, but after you lose you will still need to continue exercising regularly though you go off your diet in order to keep the weight off. \nTry calorie counting- calculate the number of calories you typically consume in a day and then eat healthfully up to 1200 calories a day (no more or no less). Spread out your meals and add snacks as well.\nStart a cardio and strength training workout @ least 6 xs a week. This won't take too much of your day! Try 30-45 mins a day.
825632
Great question. It took a while to gain it, it will take a while to lose it (in a healthy way). 1-2 pounds a week is perfect. If you have not worked out in a while, talk with your doctor first. Fat burning is the product of two main forces: 1) what and how you eat 2) right kind of exercise. Eat something green at every meal, good sources of protien, quality carbs like whole grain bread and NO junk food or fast food. You will need to eat MORE OFTEN to burn fat (you won't store it as fat if your body is no longer starving and knows it will get food again in three hours). You will also need short, intense bursts of exercise, like sprints or interval training on a stationary bike, to burn fat. (1 min on and 1 min off for 15-20 min is a good start). I HIGHLY recommend pilates to help you keep flexible and just plain feel better but this will not burn fat. Any strength training you do will burn a lot of fat - the more muscle you have the more calories you consume at rest. \nYou can read some great books on this subject but they will all say the same thing: eat quality food, 5-7 times a day, in small portions, and do short, intense exercise 3 days a week plus some light strength training. If you do that, in 3 months you will have totally transformed your life. Talk with your doctor, get a trainer that will listen to you, and have one cheat day a week where you rest and eat whatever you want. I like Sunday. Hope that helps!
448690
curb fats n sugar intake ....exercise does'nt make that much difference...yeah thats right...my food & nutrition teacher told me that if you daily walk for half an hour for a year it will burn the same amount of calories that you get from mere 18 grams of oil.\nSo the idea is to control your intake. Exercise keeps u determined on diet but does not burn great deal of calories.\nnot more than 3 lbs per week weight loss is advisable et all. go steady nd u get it.
912931
if you want to lose weight, you need to exercise at least an hour and at least more than three times per week, provided you have a diet plan as well.\n if you just want to keep yourself fit then half an hour twice a week will be enough
213864
fresh veggies, all you can get.\n\nno more than 1200-1500 calories a day, you need to feel hungry nearly all the time.  OK, go crazy one day, have the ice cream, but then back to it.  No eating within 5hrs of bed, this is a model's mantra.  Empty the fridge of anything tasty.\n\nexcercise... multiple goals, no doubt.  walking is just about the best calorie burner for the buck.  Adding mass (muscle) will burn fuel faster (read increased metabolism), so as time permits, would add squats/lunges, and core resistance excercises.  Fat burning doesn't happen until the carbs are gone (30 minutes of walking), so weights first, walking second.\n\nMax safe weight loss goals, roughly 2lbs/week, you can do it, but it will be tight.
1112047
Determine what you want to weigh.  Consult a fitness/health expert and calculate what your daily calorie intake/exercise needs to be inorder to maintain your target weight.  \nEat more steamed green veggies, with a small amount of butter(fat).  Your body will better process/extract more nutrition, than veggies w/o butter.\nEat smaller portions/more meals during the day.  Don't skip meals.  Drink more water, a lot more.  \nGet the happy meal rather than supersizing the value meal.\nEat more healthy home cooked meals a week, limit eating out.\nMake time for atleast a bowl of Cheerio's(or fruity pebbles) in the morning.  Dunkin Donuts and Krispy Kremes look like big cheerful O's and taste really, really good, but shouldn't be eaten at every office meeting.\nGet 8 hrs of sleep a night.
435764
If you are serious and understand that there is no overnight way to loose the amount you are asking about maybe this will help. At about 5 lbs. a week it will take  about 10 weeks to loose the weight You would be better to set your sights on 2-3 lbs per week. NEVER, EVER eat anything after 5pm. Never eat just before going to bed. Eat only twice a day. Drink water, lots of water, and a glass of warm water before bed. Drinking water helps the body to flush out excess fat wastes and toxic body waste and helps with giving you a full feeling. It also helps with mental mentality. Have a bit of fat in some form early in the day, like REAL butter on a piece of toast, this will make the body feel like it is not being slighted. If you must eat sweets try the sugar-free kind, they cost a bit more but are worth it in the long run, pace yourself with them. Get out of the house every day if only to walk once around the block, don't rush, notice everything around you, think about what you see. Add more blocks as you feel as ease with, change routes. If you are pressed into feeling bad by someone near, start doing a chore, laundry, dishs, vacuuming, taking out the trash (and you can sneak that walk as you drop the trash in the trashcan as you go by), STAY AWAY from the ice box. Binge eating only makes the problem worse and you feel you are less of a person after it is over with. If you get weak when out and hit a fast food place and after ordering you feel you shouldn't be doing that, DON'T !!!!, pay for the food, walk OUTSIDE!, don't sit down, and drop the stuff in the trash can or give it to someone outside or an animal. You will feel odd doing this but then you will feel that you just took control over yourself and it will get you thinking about the other things in your life you should look into taking back control over, and you just proved to yourself that it is not impossible. Try taking yourself out of the circle you focus on all the time and place yourself on the edge and others in the center. When I was losing weight I found that taking Chromium tablets each day curtailed my craving for chocolate. I am a big choc-0-halic. Amino acids also helped for control (all over the counter stuff). Make sure you are not alergic to any of this though. And do not make a big deal of your trying to loose weight to others, keep low key, pretend to be eating so other do not try to keep handing you stuff to stuff in your face. I stopped smoking by not telling anyone and keeping a half pack of ciggs in my shirt pocket so all could see I had it and they did not offer me any. It was worth their bumming them from me to ward off any questions. Nobody near around you will help you if it is not in their best interest to keep you in the position that is more conveient to them. FAKE them out! Depend on yourself, in the end you are the only one who is there for you no matter what is said. O.K. eat more veggies, take them with you, snack on them, unlimited, try all the diffrent veggies at the store, take time out to go to the store just to see what is offered, strange to you or not, try it! And stay out of the other areas of the store. Well, that's what I can tell you for what it is worth. I gained a lot of weight after 3 surgeries and am an older person in my 50's, and now it is so hard to loose, so very hard. Do it now while you can, and like yourself, not what others want you to change into for them, you are not them, you are YOU, and control will come with practice over time.
405397
make it 6 meals or so. every 2-3 hours will keep that metabolism going to burn that fat
481309
First thing first...Don't stress. Cut down on the junk food and start drinking a lot of water about 2 gallons a day. Eat small meals every 2-3 hours. Healthy meals with a lot of fruits and vegtables, not a lot of red meat of fat. Try eating more chicken(boiled, barbequed, broiled) also try eating salmon or any other low fat fish. If you do that combined with a jog or brisk walk everyday for an hour of would you rather go the gym 3-4 times a week for 2 hrs you will be skinny in no time. The weight will be melting off. You will probably lose anywhere from 5-10 pounds a week for the first couple of weeks. After that don't get discouraged because the wight wont be comming off so quickly but it will come off be patient and think positive. It won't be easy but it will work. "Nothing in life is easy, you have to work for what you want"
585729
It's funny, people will do anything to lose weight except what really works:  eat healthy and exercise.  Do NOT starve yourself, you will just slow down your metabolism and actually gain weight.  \n\nYou already know what is healthy food and what isn't.  Eat something (a healthy snack) at least every 4 hours, preferably every 3 hours, to keep your metabolism up.  \n\nAerobic exercise, 30 minutes a day, 3 days a week.  Don't work out so hard that you are out of breath and exhausted, you should still be able to talk while you are exercising.  But get your heart pumping and sweat a little.  Add some light weightlifting because muscle burns more calories than fat.  \n\nStart slow and work your way up.  Don't expect overnight results.  Losing just 2 pounds a week is healthiest, and will increase your chances of keeping the weight off.\n\nDon't concentrate on the number on the scale, or have a goal weight in mind.  What's more important is how you feel and if you are happy with how you look.
915351
Very smart, excellent plan.\n\n-Drink lots of water.\n-Try to get away from "three square meals" in favor of 4-6 smaller ones.\n-Substitute fruit for dessert.\n-Cut back on dressings, cheese, and/or substitute lower fat/calorie alternatives.\n-Do something you enjoy outdoors.  Go for walks, run, bike, swim, whatever.  Anything you will do at least 3 hours per week will help.\n-Cut back alcohol intake.\n-Treat yourself to a "cheat day" every week.  Don't go hog wild, but enjoy something you like to eat.\n\nYou don't have to exercise every day.  Go for walks at lunchtime when at work.  Walk the dog.  Be in motion.  Have fun.\n\nYou can do it.  Take it slow.  Be prepared for possible weight gain if you add muscle.  You will lose inches and feel better no matter what.
58934
This can easily be done.  It's only 1 pound per week that you have to focus on.\n\nFirst find out how many calories you burn on a daily basis through your BMR and AMR calculation. \n\nhttp://www.preventdisease.com/healthtool...\n\nThat gives you a starting point based on how many calories you should eat a day to lose weight. Combine a good diet, lean meats, no carbs after 6pm, only complex carbs before 6pm, plenty of veggies with a diligent exercise regimen of strength conditioning and aerobic exercise (at least 3-4 times per week) and you have your answer. \n\nTrack you progress daily or weekly to ensure you are losing at least 1 pound per week.  If you're not, increase your physical activity levels to 5-6 times per week and make sure your diet is clean, including no packaged, canned or preserved foods.\n\nThis however takes an incredible amount discipline. I suggest seeking a qualified strength and conditioning specialist in your area to meet your goals.
691529
I work at night so I bring in a lean cuisine dinner or healthy choice dinner. It works for me. I have lost 5 pounds!!