Hello all you wonderful folks. I have a question. What are some realistic, simple, everyday things that I can do to feel better, lose some of my belly, and generally feel better? I can not get to a gym so that is out. I have an exercise bike, some stretchy tubes and that is it. I want to eat based on the food pyramid if I can. I know that there is no magic pill, however is there something I can add in the form of a pill, vitamin, etc that will help or aid in weight loss....something to help with cravings, eating when you do not need to eat? Thanks for the help and advice. My goal is to feel better, look a bit better, be healthier.
Exercise & losing weight
- Thread starter s1mp13m4n
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I did it by cutting fat, cutting some of the sugar, and spending a lot of time on the exercise bike. Cutting back on fat calories doesn't always have to mean cutting back on taste; you just have to be a bit more selective in what groceries you buy. And don't try to cut all of the sugar; you'll find yourself binging, which isn't good either. After all, you're not training for a marathon, right? You're just wanting to feel better...
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My goal is be look better, feel better, and be healthier. I enjoy exercise, it is simply making the choice to do it. Thanks for the help. 
I need to get back on my excercise plan!!! ARGH! And not snack on bad stuff.
All the diets and "tips" come down to one thing, IMHO: calorie intake vs. calorie output.
To lose weight you need to cut back on the calories you eat and/or increase the calories you burn off. If you can do both, then all the better. Things like cutting back on fat and sugar and starches are a (relatively) easy way to cut back on caloric intake. Cardio exercise increases caloric output. Also, eating 5 small meals a day instead of 3 large ones is beneficial as your body is not allowed to feel hungry which may lead to over eating. Alternatively, 3 smaller meals at the normal times then a mid-morning and mid-afternoon healthy snack.
A very simple and yet effective tip is to eat no portion larger than your closed fist and to go for a brisk walk at least once a day for at least 20 minutes.
Also, for general health purposes, be sure to take a daily multi-vitamin.
To lose weight you need to cut back on the calories you eat and/or increase the calories you burn off. If you can do both, then all the better. Things like cutting back on fat and sugar and starches are a (relatively) easy way to cut back on caloric intake. Cardio exercise increases caloric output. Also, eating 5 small meals a day instead of 3 large ones is beneficial as your body is not allowed to feel hungry which may lead to over eating. Alternatively, 3 smaller meals at the normal times then a mid-morning and mid-afternoon healthy snack.
A very simple and yet effective tip is to eat no portion larger than your closed fist and to go for a brisk walk at least once a day for at least 20 minutes.
Also, for general health purposes, be sure to take a daily multi-vitamin.
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Portion control is a good, easy way to lower your intake. When you go out to eat, divide your meal into two and eat only half. You could ask for a box right at the beginning of the meal, so you don't have half of a tasty meal looking at you forlornly.
At home, reduce the quantity of food you eat by a certain percentage, say like 40% less.
If you are taking in more calories than you are using/burning then your body will store the excess as fuel for later use (fat).
A good method for getting a bit more exercise is to wake up earlier and go for a mile or two brisk walk in the morning before hitting the shower/morning prep. It's a great way to start the day, my Special Lady Friend and I both enjoy it very much.
At home, reduce the quantity of food you eat by a certain percentage, say like 40% less.
If you are taking in more calories than you are using/burning then your body will store the excess as fuel for later use (fat).
A good method for getting a bit more exercise is to wake up earlier and go for a mile or two brisk walk in the morning before hitting the shower/morning prep. It's a great way to start the day, my Special Lady Friend and I both enjoy it very much.
+1 to portion control for sure
If applicable, stop drinking sugary drinks and drink more water.
If applicable, stop drinking sugary drinks and drink more water.
Portion control, watch the sugar and fat, and eat six times a day instead of three. I managed to lose 25 lbs with those modifications alone and have mostly kept it off.
Walking three miles a day (about one hour) will cause a gradual weight loss. I read somewhere that 17 miles per week is the typical distance that will result in weight loss. Walking is fun, relaxing, and requires no special clothes and no shower afterward. Walking around a town at night is more interesting than during the daytime - everythink looks mysterious.
Sit ups and pushups, and use the excercise bike.
Unfortunately excercise will not make you loose weight, You have to control portions, and reduce caloric intake. A 180 lb man will burn enough calories to eliminate 1lb of fat when running a marathon (roughly 3500 calories). Steer clear of sports drinks as well. That Bottle of Gatoraide contains more calories that you can burn on the treadmill, or excercise bike in a normal persons workout.
I am not saying not to excercise, it will help tone muscle and there is some increase in metabolism, from adding muscle mass, and reducing fat. Sit ups alone will help make your pants fit better as you tone your abs up, and help you keep to your goal.
There was a good article in Time in the last 6 weeks or so about this.
Unfortunately excercise will not make you loose weight, You have to control portions, and reduce caloric intake. A 180 lb man will burn enough calories to eliminate 1lb of fat when running a marathon (roughly 3500 calories). Steer clear of sports drinks as well. That Bottle of Gatoraide contains more calories that you can burn on the treadmill, or excercise bike in a normal persons workout.
I am not saying not to excercise, it will help tone muscle and there is some increase in metabolism, from adding muscle mass, and reducing fat. Sit ups alone will help make your pants fit better as you tone your abs up, and help you keep to your goal.
There was a good article in Time in the last 6 weeks or so about this.
Switch to about 5 small meals per day rather than 3 large ones.
Forget the gym, and if possible, go outside, walk/jog, ride a bike, jump rope, and during warmer weather do some swimming.
Don't cut things cold turkey, because like the other poster said, you'll just end up binging later on.
Try to keep your foods as natural as possible as well. I also like that you plan on sticking with the food pyramid rather than following some fad diet.
As far as pills, avoid any diet or weight loss pills. Maybe a multivitamin if you feel your diet might be lacking in some areas. But avoid even those if possible, try to get your nutrition from your food.
Forget the gym, and if possible, go outside, walk/jog, ride a bike, jump rope, and during warmer weather do some swimming.
Don't cut things cold turkey, because like the other poster said, you'll just end up binging later on.
Try to keep your foods as natural as possible as well. I also like that you plan on sticking with the food pyramid rather than following some fad diet.
As far as pills, avoid any diet or weight loss pills. Maybe a multivitamin if you feel your diet might be lacking in some areas. But avoid even those if possible, try to get your nutrition from your food.
- Eat smaller amounts and count calories.
- Walk.
- Repeat.
Also, cut alcohol out all together or at the very least, limit yourself to one a week as a reward. Otherwise, lotsa empty calories there that you don't realize add up quickly. If you must have something, stick with red wine (lower calories than white wine usually) or straight drinks (you won't believe the calories in popular mixed drinks).
Just a quick note and a link.
Don't become obsessed with calories. Sometimes people overdo it and end up shorting their body of fuels needed to exercise and boost their metabolism so it can have a reverse effect. Just make sure you stay away from empty calories (like soda.)
Here is a link to some workouts you can do at home if you don't wanna join a gym just yet:
http://coachlevi.com/bodyweight-exercise-collection/
Don't become obsessed with calories. Sometimes people overdo it and end up shorting their body of fuels needed to exercise and boost their metabolism so it can have a reverse effect. Just make sure you stay away from empty calories (like soda.)
Here is a link to some workouts you can do at home if you don't wanna join a gym just yet:
http://coachlevi.com/bodyweight-exercise-collection/
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A good multivitamin from a whole food source can be good. The vitamins from Walmart and Target are worthless.
Eat dessert only after you've had 6 servings of fruits and vegetables. If you really eat 6 servings you will be too full for dessert most likely lol.
Exercise. Ride your bike, but also try to incorporate strength training. Maybe purchase 10lb and 25lb dumbells. Do some curls, squats, lunges, etc with them. Work in exercise wherever you can. A few pushups while the water warms up for your shower. Walk to the convenient store instead of drive. Pack a lunch for work.
Drink WATER
Eat REAL food ---> fruits, vegetables, whole grains, lean meats.
Try tea in the morning instead of coffee.
Try Yoga. Increased flexibility and helps get the blood moving.
Eat dessert only after you've had 6 servings of fruits and vegetables. If you really eat 6 servings you will be too full for dessert most likely lol.
Exercise. Ride your bike, but also try to incorporate strength training. Maybe purchase 10lb and 25lb dumbells. Do some curls, squats, lunges, etc with them. Work in exercise wherever you can. A few pushups while the water warms up for your shower. Walk to the convenient store instead of drive. Pack a lunch for work.
Drink WATER
Eat REAL food ---> fruits, vegetables, whole grains, lean meats.
Try tea in the morning instead of coffee.
Try Yoga. Increased flexibility and helps get the blood moving.
About 3 1/2 weeks ago I started walking! As many days a week as I have the time, I either go out for a 30 to 45 minute brisk walk. I started at about 15 minutes and gradually increased it to 20, then 30 and now 30-45. When it is raining, I drive to the local mall and walk for 1/2 hour to 45 minutes. It takes me about 35 minutes to walk 2 miles... not bad for 53!
My waist and belly have shrunk considerably and I have lost inches around the middle! Up to 3 years ago I cycled 100 miles a week but sciatica and a few other medical problems forced me to quit. I'm glad I started up again, am enjoying it and my body is responding nicely! Also, I eat at least one apple a day sometimes three and watch my intake but do have dessert in small amounts. I eat salads every evening and mostly chicken and no red meat...
Add some walking to your routine, hopefully it will work for you!
As we get older, the metabolism slows down and it gets harder and harder to keep weight off. I've found some form of early morning aerobic exercise very beneficial in revving my metabolism up throughout the day. I usually walk briskly up a mile long hill behind my house. I agree with the advice to limit portions, eat less processed food / drink, and snack on healthy foods when hungry between meals. Fresh fruit, nuts or a small amount of cheese take the edge off well. Also, if you can add even a little bit of muscle to your frame, you'll find it much easier to both lose the fat weight and to keep it off. Try using cheap dumbbells or just do push ups and pull ups to tone up. It'll make a lot of difference over just aerobics (biking, walking etc) and reducing calories.
Good luck!!
Good luck!!
All the above posts offer good tips. I would like to add:
A good breakfast like a bowl of oatmeal with some fruit. Add some protien, too - it will keep you feeling satisfied longer, like a little yogurt or cottage cheese. Eggs have gotten a bad rap, but they're good protien and keep you feeling full - just limit those to no more than 5 or 6 a week. Snack on fruit - low calories, but they take up a lot of room in your stomach and keep you feeling full.
And don't make the mistake I always make - thinking a good work out justifies pigging out on Big Macs and Ben & Jerry's Chunky Monkey. It doesn't take too much indulgence to negate the benefits of a good work out.
A good breakfast like a bowl of oatmeal with some fruit. Add some protien, too - it will keep you feeling satisfied longer, like a little yogurt or cottage cheese. Eggs have gotten a bad rap, but they're good protien and keep you feeling full - just limit those to no more than 5 or 6 a week. Snack on fruit - low calories, but they take up a lot of room in your stomach and keep you feeling full.
And don't make the mistake I always make - thinking a good work out justifies pigging out on Big Macs and Ben & Jerry's Chunky Monkey. It doesn't take too much indulgence to negate the benefits of a good work out.
+1 on the walking. If you can, please take my dog with you on the days I can't take her.
Also, I don't know if this applies, but just dropping sugared soda can make a difference.
Best of Luck,
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- #20
Thank you all for the great advise. I will let you all know how this works for me. This forum is great.
