What is the best way to lose body fat without pills, excessive diet (very low stamina)?

So cannot jog or run, but needs to lose some body fat quickly without pills or huge caloric downtake. Any ideas? Asked by B 62 months ago Similar questions: lose body fat pills excessive diet low stamina Health > Fitness & Diet.

Similar questions: lose body fat pills excessive diet low stamina.

I discovered something for weight loss that might help -- not selling at all, real answer below I preface this by saying I’m not a doctor/nutritionist/health counselor. I’m just someone who has studied this subject with an objective eye at the science of nutrition and health, while looking for my own real solutions. And as importantly, I’ve got NOTHING to sell you, I’d just like to share something I’m excited about for me not a book or supplement or anything I’m trying to sell you, I’ll tell you the "secret" right here, promise, as I have finally found a life-style that is working for me.It would be great if it could help other people too.

I’m writing this based on the assumption that this person in question is not just overweight, but also unfit. You can certainly be overweight and fit football players are fine examples, and that requires different guidance than what I am going to detail here. That said, this is what I’ve learned over the last 15+ years.

FAT LOSS You asked the right question. Fat loss is the proper goal. Weight loss as it most often occurs with fad diets includes often substantial loss of healthy, fat/calorie-burning muscle.

Fast fat loss? Not much will make it fast, but the best route to take is to try to replace fat with muscle. Muscle burns fat, even when at rest.

Fat does nothing but ripple when you’re at rest. The good news about immediate quick weight loss, is most all diets/lifestyle changes will yield noticable short-term results -- as published diets almost always restrict you to 1400 calories a day, and paying attention to how you are behaving is going to have a positive effect in comparison to eating on auto-pilot. Long-term loss and management takes much more determination, but I’ve developed a strategy that I’m happy with for long-term results, which I will detail below -- and you can do yourself without paying a dime to anyone.

EXERCISE While not the focus of this advice, I have to share what I know, nothing new, but merely the current wisdom, as I am aware of it. You can jump to the "Diet" section if you want to skip to the punchline. Moderate exercise is an absolute must.

Depending on age and fitness, starting with or working up to 30 minutes every other day so your body can heal is highly recommended -- in time you can work up to six days a week if you are below 40, Take it easier if you’re older; with age, we just don’t recover as quickly. It is also highly recommended to do cross-training with weights every two or three days. Light weights are fine.

Videos with a weight routine offer structure and work a variety of muscles. Walking is the exercise of choice for your friend or something like low-impact step aerobics as fitness improves. I would recommend ankle and/or wrist weights if they are not getting an adequate workout with simple walking -- he or she might be unable to walk fast enough to make it aerobic.

You can tell if you are working out aerobically if you do something you find strenuous, but sustainable -- meaning you can keep doing it without stopping, and most importantly, without being out of breath. You can take your pulse rate to see if it is in the ‘accepted’ range for your age -- but my aerobic pulse rate would kill the average person 200-210 beats per minute, so I don’t put too much emphasis on that there’s a bell curve with those things. Go with how you feel -- if you are working hard, but feel like you can maintain your effort more or less indefinitely, you are there.

There are good studies recently that 10 minutes of activity four times or twenty minutes, twice a day, etc. A day may be as effective as 40 minutes once a day. Personally, for me to get a real workout, I’ve got to sweat. Sweating and getting showers four times a day is not in the offing, so I prefer one workout.

Of course adding in unintended exercise, such as taking the stairs instead of the elevator, and parking a long way from your destination, are great little bonus things everyone should do. I also choose to walk to do some of my errands, such as getting a few groceries, or going to the post office. I love choosing a destination miles from my home such as a bookstore or park and walking there, for entertainment, spirit and exercise.

Ultimately the best exercise for you is the one you will do. DIET -- WHAT I’VE DISCOVERED at least about me, maybe it can help you too The good news is, the more you weigh, the more calories it takes to maintain that weight. See below.

Of course the corollary is as you lose weight, you have to continue to cut calories to continue to lose weight at the same pace. But when you are very overweight, you don’t have to make severe cuts to lose weight, smaller cuts can be effective too and less crazy making. Here’s how you can determine how many calories approximately your body needs.

From there, I’ll go on to explain my strategy for a life-style "diet." EXCERPT FROM About. Com on the subject of "Weight Loss" on Basal Metabolic Rate -- which is a calculation to determine how many calories approximately you need to maintain your weight.

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 basal metabolic rate are height, weight, age and sex. Step one is to 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 END OF EXCERPT I’m a woman, 5’4" and 150 lbs I’ve lost 12 lbs so far, and have 12 to go.My BMR is about 2200 From that I subtract 500 calories a day to lose one pound a week. The "Real-Meal" regimen A long-time victim of the low-fat lower the better in my mind diet notion, I found myself gaining weight steadily for a decade or so. Finally, only recently, I’ve found my own way, and it has allowed me to lose about a pound a week for three months.

What’s great about it is for the first time in more than ten years, I don’t feel hungry non-fat snacks can easily add on 300-700 calories a day if you tell yourself it’s okay because it’s fat-free -- btw gummy bears are fat-free, my energy is better and more consistent, my meals more interesting, tasty and varied I don’t have to eat skinless chicken breast every day, and I feel that I can eat this way for the rest of my life. I break out my 1700 calorie regimen like this -- you can adjust this to better fit your own calorie requirements: Don’t skip breakfast. Consider it as bonus calories, because you can’t make up those calories at lunch if you miss breakfast.

I try to have a 300 calorie breakfast such as a big bowl of cereal with 1% or 2% milk; or toast with low-fat margarine and a banana or yogurt, including some fat to keep me from getting hungry. That’s the key -- not being hungry, keeping up energy, and avoiding sugar crash. Lunch.

Small meals get me in trouble 300-400 calorie diet meals. I’ve recently found that my own key is to have a larger meal about 600+ calories with some fat 20-30% calories, so I don’t need to snack, and can hold out until dinner. I keep calorie-free drinks around when I get the afternoon munchies, keeping in mind that I’ll have a good dinner soon enough.

For dinner, I usually try to have about 800+ calories including 150 for a glass of wine. Fixing two vegetables makes this pretty easy to hit. Weighing your meat portions is a good idea for a little while until you get an eye for how much 3-6 oz.

Looks like 1-2 servings. Two vegetables, a meat/fish portion and a grain or slice of bread makes for a pretty substantial meal. If you just do veggies and fish, a half-cup of ice cream or other small desert can go well to make you feel full for the rest of the evening, less you be rummaging in the fridge at 10 pm.

If you don’t have it right after dinner, plan to have it later, then stick to the amount and what you decided you would have. THE KEY It’s the rummaging snacking-unmeasured, random eating that adds on extra calories that get you in trouble. Evening munchies I often attack with a low-calorie drink, and I find they pass, as simply the habit they are.

Don’t skip a meal, don’t even think about it. Don’t scrimp unless you are committed to be hungry that day, and white knuckle it to lose some extra weight. But that is no way to live a life.It’s a way to fit into a dress for a date at the end of the week.

But it is short-term only. This strategy is meant to be long-term, and most, if not all days should follow the "real-meal" regimen. OTHER TIPS When you start out, eat as much as you plan, not more AND not less.

Stop when you hit your calorie limit not your hunger limit. Then let your stomach realize it’s got food in it.In a half-hour, if you are still hungry, have 100-150 calorie snack. I virtually guarantee you won’t be hungry -- but it takes some time a few days to a week to get your stomach to shrink to a more normal size, your body to adapt to regular portions, and mentally to better realize when you’re no longer hungry.

Optional: Don’t weigh for your first week you can take an initial weight if you must, but don’t get on the scale every day.It’s really not an honest weight, as most of the initial weight loss will be water. And the swings will be exciting initially, but ultimately might end up demoralizing as weight-loss slows to it’s real pace. Get a digital scale that can measure to one-half pound, as weight loss will be slow, and tiny ticks on an analog scale will make you nuts.

During the day, notice that you aren’t hungry, and congratulate yourself on getting control over your body. Then go back to thinking about things that aren’t food. Don’t buy things like large bags of potato chips that contain multiple servings.

A single serving bag as part of a light lunch such as a roast beef sandwich is fine occasionally. It helps get the fat you need to keep from being hungry. But multiple servings are just asking for trouble.

A moderate sized bag contains five irresistible servings, and before you know it, you’ve absent-mindedly consumed 1000 calories. Sugar doesn’t provide long-term energy or fullness, so keep it as a minor component in meals. But fruits are a good calorie and nutrition bargain, remember to add one to a meal.

And complex sugars are fine, just pay attention to how much you are eating. Try measuring servings just to see how much a "cup of cooked pasta" or a "quarter cup of uncooked pasta," or "3/4 cup cereal" looks like on your plate or in your bowl. Whole grains on the other hand, such as wild rice are healthy and filling with extra fiber.

Days when I blow it a little (hopefully not more than 500 calories), I just tell myself "I’ll just not be losing weight today. " And do better the next day. I can’t say anything good about those ‘fat-meter’ scales.

They are highly dependant on hydration and conductivity, and mine has been nothing but horribly inaccurate they’re known for that. It makes a very good "weight" scale to within one-half pound, so I keep it. But skip the fat percentage junk.

The caliper fat test done in a lot of gyms is almost as accurate as the water-tank test, and a heck of a lot easier to get usually you have to go to a university to get the tank test. In Summary In my case, snacking was the clear enemy. After far too long, I feel I have finally conquered it.

If this is your dietary issue, I hope this advice helps you get control over your eating, and your life. -- Lisa in San Francisco Sources: www.about.com .

Pills are crap diet and excercise. It's very simple. Reduce portions, and eat healthier things ALL THE TIME, without backsliding; also, walk and swim, two excercises which don't require huge amounts of stamina.

Biking also works. And do lots of situps and crunches if you can. Yoga will help you build stamina, too.

If you have a poor diet, that would explain the low stamina. Making it healthier will make it easier to excercise.

Walking or speed walking. Start slowly and increase length, duration, and possibly slope.

Watch what you eat & count fat grams Try to really take a look at what you eat - stay clear of anything with high fructose corn syrup and partially hydrogenated fats - they stay in your body and don't burn off like real sugar and fats do. Eat as much fruit as you can - it helps appease your sweet tooth, and is so good for you. Also drink as much water as you can - it helps make you feel full, and flushes out toxins.

Eat slowly and have small portions - don't think you have to eat everything in front of you and if you slow down your eating you give your body the chance to signal to you that you are full. Let yourself have the occasional treat - then you won't feel like you are on a strict diet and you are more likely to stick with it. Take a look at "Eat Right for Your Blood Type" - it states that certain foods just aren't that good for some people, depending on blood type.

I found that the list of foods bad for my blood type was pretty accurate in terms of the kinds of foods I tended not to eat, so I guess it has some rationale behind it that may work for you. Also, try to take at least a daily multi-vitamin - it will help fill in any gaps in your diet and boost energy. Finally, I don't think any very fast weight loss program will leave you with lasting and healthy results.

You put on weight slowly and you need to lose it the same way. Kanga's Recommendations Eat Right 4 Your Type: The Individualized Diet Solution to Staying Healthy, Living Longer & Acheiving Your Ideal Weight Amazon List Price: $24.95 Used from: $3.78 Average Customer Rating: 4.0 out of 5 (based on 408 reviews) .

Did your friend try any of these and did it work thx .

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I've been weight training for a year. I have gained the muscle, but now I want to lose some fat. What diet do I follow?

I just got acai berry pills , I would like to know which pills I take first and is there any diet program I should follo.

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