tips on losing weight quick plz

Another huge diet rule is this - don't snack after 9pm! Your metabolism is slowed down dirastically at night especially after 9pm, so any calories, fat, and sugar you intake late at night is pretty much stored as fat. Bad news bears all around. Try to walk around the house or drink a glass of water next time your getting the late night munchies! Your body will thank you for it. You will feel less gross in the morning too!

This is wrong. You can eat whenever you want. There is no cut off time to stop eating.

Before I begin, I do not recommend any diet and fitness plan that has the word "quick" or any word like that in it's title! Losing weight should not be expected to be fast or easy, there is no quick fix if you want to lose weight and KEEP IT OFF! Diets suck because you are starving your body of what it wants, and then once the diet is done you go crazy and gain it all back, OR you binge eat on "cheat days". Diets are out - lifestyle eating is in! Slowly make changes to your diet that are managable long term.

The first thing that obviously needs to be taken out of your diet is processed or "fake" foods. Anything with the words "fried", "battered" "rich" "creamy" etc. need to be taken out immediately! Stay away from fast food at all cost. Like sugar, fast food triggers an affect such as addictive drugs. And like any addictive substance, the more you have it, the more you want it;therefore, the less you have it, the less you want it! Next time you get a craving for lets say, supreme fries from KFC, wait 30min - chances are the craving will go away!

Another huge diet rule is this - don't snack after 9pm! Your metabolism is slowed down dirastically at night especially after 9pm, so any calories, fat, and sugar you intake late at night is pretty much stored as fat. Bad news bears all around. Try to walk around the house or drink a glass of water next time your getting the late night munchies! Your body will thank you for it. You will feel less gross in the morning too!

DRINK LOTS OF WATER. It makes a massive difference almost instantly. 6-8 cups daily is recommended. For those people, like myself, who never really drink water, at first that number seems unrealistic, but honestly once you start it is really easy to drink that much! Skip pop and swap it for a water I always have my water bottle with me so I don't have to buy a bottled water - better for the environment! Add some lemon, mint, or oranges for some taste!

Eat as much fruits and vegetables as you possibly can! Some people don't eat enough because it takes "longer" to prepare than lets say, some chips. But I have this cool tip for you! As soon as you bring your veggies etc. home from the grocery store, cut them up right away and put them in the fridge. That way, you have easy access to a healthy alternative!

Now for working out: Doing long full body workouts 3-4 days a week seems a little bit too much to keep up for long term when you are first start out, so I recommend doing what myself and some other fitness buffs do! Ever hear of guys at the gym saying stuff like "today's leg day" or "chest day" ? Well, that's because they take everyday of the week, except 1-2 rest days, and chose one section of the body to workout each day! For example, my schedual is:

Sunday: Rest Day, Monday, Plyo/Booty/Leg day, Tuesday: Arm/Back/Chest day Wednesday: Ab day + Cardio Thursday: Rest Day, Friday: Plyo/Booty/Leg day, Saturday: Arm/back/chest day Sunday: Rest

Im not gunna get into what to do for each workout, look those up on youtube! Hope I helped Good luck on your weight loss journey! Add me as a friend and ask any questions or if you just want a personal cheerleader

Great tips! Especially to wait 30 mins and see if a craving goes away.

Another huge diet rule is this - don't snack after 9pm! Your metabolism is slowed down dirastically at night especially after 9pm, so any calories, fat, and sugar you intake late at night is pretty much stored as fat. Bad news bears all around. Try to walk around the house or drink a glass of water next time your getting the late night munchies! Your body will thank you for it. You will feel less gross in the morning too!

This is wrong. You can eat whenever you want. There is no cut off time to stop eating.

I agree, that is just wrong on so many levels

This could be true for some people, I think it depends on how the persons body works and what time they go to sleep and ect. That's another thing to remember about weight loss, every single person is different. I can eat ice cream at 2 and still lose weight but other people hold onto it. OP: just stay simple and you will learn what your body can handle. There's no need for insane rules or fad diets.

The reason I am creating this post is because I’ve had a few requests for tips regarding weight loss. I don't know why people are asking me for tips considering I still have a lot to lose. :laugh: I am more than happy to share my opinion though and if you don’t agree, well that’s fine to. I make no guarantee that what I am doing will work for you.

Things I use to help me:

Heart Rate Monitor – I only use this for cardio workouts, because they aren’t meant for much else. I own a cheap Pyle Sports Heart Rate Watch (with chest strap) that I got off of amazon for $26. Polar HRM seem to be highly recommended, but are higher in cost.

FitBit Zip – I was originally looking to get the One or Flex models, but my husband surprised me with a Zip. I wear it all day, to get a better idea of my total calorie burn for the day. I love that it syncs with MFP and will adjust my calorie goals based on how active I was for the day. It’s extremely tiny and I clip it to my bra (on the part between the two cups).

Kitchen Scale – I only recently got my kitchen scale, but it is pretty much a must have if you want to be accurate with your food logs.

Exercise:

Reasons to Exercise:
:drinker: Cardio – Is good for heart health, endurance, and will help burn some extra calories.
:drinker: Strength – Is good for body appearance, strength, and will help burn fat (helps maintain LBM)

Rest Days – Are important. You want to take at least 1 per week to allow your body time to repair and prevent injury.

Work out Length – You don’t need to spend hours working out each day. I work out anywhere from 20- 90 mins 5-6 days a week. It all depends on how I’m feeling and how busy I am. I recently started Stronglifts 5x5, which takes about 30 mins 3x a week. The rest of my workouts are cardio or circuit training.

Food:

“Good”/”Bad” Food - I don’t believe in this. To me it is utter nonsense. Food is Food. Some foods provide more nutrients for very little calories while others have a lot of calories and very little nutrients.

Calorie Goals – Should be reasonable and easy to maintain. Find what works for you. I think it’s probably easier to start with a higher calorie number and work your way down until you are losing at a rate that you are happy with (and that’s healthy). You might end up surprised by how many calories you can eat and still lose weight.

Metabolic Issues – For those who have medical conditions that affect their metabolism, I’d suggest discussing things like weight loss with a dietitian. That way you can come up with a plan that will work for you. All the online calculators and stuff in that category will probably be very inaccurate for you.

Vitamins – I take a multivitamin daily. I am actually going to switch from taking a GNC Multi to one I found at Walmart that is very similar to the GNC one, but only a quarter of the cost($5 vs $20). I take a multi because I found without it I was very lethargic. The one I’m going to start taking as soon as I run out of the ones from GNC is “One Source Multivitamin: Women’s.”

Net Goal - MFP is designed to give you a NET goal to eat at. This means you are supposed to eat your exercise calorie burn. Depending on your accuracy of calculating your calorie burn, you might only want to eat 50-75% back. Another way to look at is:

MFP estimated daily burn (no exercise) - 2500
lose 1lb per week - -500
MFP goal of - 2000 (no exercise)
exercise burn of - 500
MFP estimated daily burn (with exercise) - 3000
lose 1lb per week - -500
MFP goal of - 2500 (or net 2000)

Tracking Progress:

Weight – So many things can affect weight, because of this it shouldn’t be the only way you track your progress. Things to keep in mind:
:drinker: Always use the same scale – Different scales can show different weights. You will get the most accurate number for tracking when using the same scale.
:drinker: Don’t move the scale – Carpet, uneven flooring, different types of flooring…can all affect the weight on the scale. So when you weigh, you want it to be approximately the same spot for the most accurate number for tracking.
:drinker: 3500 calories – To gain 1lb of fat you need to be over maintenance by 3500 calories.
:drinker: Muscle Repair – Muscles will hold onto water to repair, because of this it is not uncommon to see a gain for a little while after a workout. This weight comes right back off when they are done repairing.
:drinker: Sodium – Can cause you to retain water. This can also be amplified if you don’t drink enough to flush it out of your system. This is also another reason for temporary weight gain.
:drinker: Water – Not drinking enough water can actually cause you to retain water. Recommended amount is 8 cups or 64oz. I drink 64 oz to 128 oz of water a day. It doesn’t have to be plain water either. I like to flavor mine with crystal light or tea.
:drinker: Time of day – Your weight can fluctuate throughout the day. So for the most accurate tracking, you want to weigh at around the same time.
:drinker: Frequency – This is up to you, but if small fluctuations bother you than only weigh once a week or less.
:drinker: Lightest Weight – Will be naked, first thing in the morning, after using the bathroom
:drinker: Multiple times a Day – Don’t Do It. As I said before, your weight will fluctuate throughout the day. What you eat, what you’re wearing, ect will all affect weight.
:drinker: Clothes – If you weigh with clothing on, keep in mind that the scale will show your weight plus the weight of your clothes. (Jeans are heavy)
:drinker: TOM - A lot of women will retain water around their TOM, but its just temporary and will go away.

Measurements – This is a great way to judge progress. I take measurements once a month. Even if your weight seems to go up, if your measurements are going down, then you are moving in the right direction. For accuracy you want to try and measure the same spots every time. Places I measure:
:drinker: Neck
:drinker: Upper Arm – largest part
:drinker: Forearm – largest part
:drinker: Wrist – smallest part
:drinker: Bust
:drinker: Ribs Under bust
:drinker: Waist – where you bend (usually the smallest area above belly button, but below rib cage)
:drinker: Abdomen @ Navel
:drinker: Hips – largest part
:drinker: Thigh – largest part
:drinker: Calf – largest part

Pictures – Progress pictures are great. I like to take them once a month and at the start/end of any workout programs I do. You may not see the difference in the mirror, but comparing pictures will show you what the mirror does not.

Body Fat % - This is another great weigh to track progress. The electronic devices that track it can actually be affected by how much water you did or did not drink. For this reason, I prefer body fat calipers. I got a cheap one off amazon.com ($4 w/free shipping). This is also another thing you only want to track once a month or so. Like measurements, if this number goes down (even if the scale stays the same or goes up) than you are making progress.