Suggestion Needed - Nutrition and Exercise

samantha20283 wrote: »

Hi,

I am 5 ft 1 women, 28 y old. I am around 48-49 kg. Trying to workout at home everyday. I cant get rid of loose skin underneath my chin. I want to loose that fat and also at same time tone the core and my whole body. What direction I should proceed in terms of nutrition, exercise and supplements? Please advice!!

Have you lost substantial weight in the past, leading to the loose skin under your chin? If so, it may shrink over the next couple of years.

You help that along by encouraging your skin to be healthy, which involves the same strategies as for keeping other organs healthy, because skin is an organ: Regular cardiovascular exercise (for good circulation), strength exercise (full body, to develop muscle strength and health), excellent well-rounded nutrition, enough calories to fuel yourself in a healthy way, adequate hydration (not crazy much), stress management, moderation with alcohol, no smoking/vaping. Healthy skin is more likely to be elastic.

If you're concerned about fat, but are already at a light/healthy weight, recomposition (increasing muscle while maintaining weight) might be a good strategy for you:

https://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat

That's often what people are thinking of when they say "toning". Being "toned" is just a matter of having some good muscle development, plus a low enough body fat that it shows a bit. Check out the thread: You'll see photos of women who have gone that route.

There are no creams, potions, special exercises, etc., that are magical. Beyond good nutrition and sensible well-rounded fitness, there are no special diets or workout routines, either.

If you've never been overweight, but have what you consider to be extra skin (distinct from fat) under your chin, it may be genetic. In that case, consulting a plastic surgeon might be the right strategy, if it truly bothers you.

Best wishes!

samantha20283 wrote: »

i have seen many women get faster results taking supplements. if not supplments, what are some of the nutrition you take? eggs, healthy salad good enough?, what about diary products? sodium intake low? fruits yes or no? what else?

Where? Were they paid to say it worked? Were they selling it?

If it really worked why doesn't everyone take it?

You already got the correct answers. Sorry if they are not the answers you wanted but knowing the truth is better than being fed a lie (and wasting money), right?

Good luck.

samantha20283 wrote: »

i have seen many women get faster results taking supplements. if not supplments, what are some of the nutrition you take? eggs, healthy salad good enough?, what about diary products? sodium intake low? fruits yes or no? what else?

Where have you seen these women "getting faster results taking supplements"? If in real life, ask them for help. If on the internet, it's extremely likely that they're cynical posers trying to get you to spend money, either spend it with them, or with companies for whom they're paid influencers. Ignore that kind of nonsense.

Nutrition is a matter of the totality of what you eat. You need enough protein, enough healthy fats, enough fiber, plenty of varied, colorful veggies and fruits for micronutrients. Unless you have have diabetes or insulin resistance, any carb level that works for you (in terms of energy level and appetite) on top of that, and fits your calories, is fine (including sugar, BTW). If you're lactose intolerant, don't eat dairy. If you're not lactose intolerant, eat it if you like it. Fruits are good for you, unless you're allergic to them, or need to limit carbs because of the diabetes or insulin resistance. For the average person without high blood pressure, sodium level is not a big deal.

There's entirely too much gimmicky nonsense out there about diet from the bloggers and IG-ers and celebrity "trainers". Ignore them.

Among the more reasonable sources: National health authorities' diet guidance. (I'd suggest getting more protein than the USDA minimums, personally. But most of the advice is good. And all of it is better than the trendy, faddy internet influencers.)

Below is a post I wrote about how to remodel your eating in a positive direction, while striving to lose weight. It has details about macros and such. You can do the same thing, just at maintenance calories:

http://community.myfitnesspal.com/en/discussion/10636388/free-customized-personal-weight-loss-eating-plan-not-spam-or-mlm/p1

Overall nutrition from the totality of your eating is important. Individual foods choices or categories are unimportant, as long as you're not allergic to them, and they're not objectively poisonous. (Note: Sugar is not poisonous, even though eating huge heaps of it might be a bad plan, overall.) Eat nutrient-dense food you like, and learn to do so in a way that adds up to enough protein, enough healthy fats, and the rest of the stuff I listed above. That'll be fine.

Best wishes!