How to Lose Weight

Same problem, I have to lose 50 pounds. A few years ago, i tried this product called xenical, i was still in college at that time. In a week i lost 2 inches off my waist and about 10 pounds. however, it has it's side effects, so i had to stop. i immediately gained back the pounds i lost. According to Bob Harper from an interview he had, it is better to do have this kind of diet 1. breakfast - eat something with fiber - oatmeal is recommended - a fruit is a must, probably apple since it is also high in fiber. 2. lunch - eat a sandwich - cold cuts, low sodium - use whole wheat bread 3. dinner - eat fish - broiled fish would be best - eat lean meat every 10 days because your body needs protein. ======== do exercises, buy that exercise ball. quite cheap actually. you can have fun with it. and lastly, 3 pounds a week is not bad. you have to set realistic goals. since i need to lose 50 pounds, why don't we both start our diet/exercise regime and update each other's progress every week. A support group is also a good thing, because sometimes you will gain some pounds but you'll lose them again. :D

1. Drink water Water is quite possibly the single most important catalyst in losing weight and keeping it off longer term. Water acts as an appetite suppressant by keeping your stomach full and fending off dehydration which can lead to false cravings/hunger. Water also helps your body metabolize stored fat by helping the kidneys flush out waste. When you don't drink enough water the liver which works to provide stored fat for energy helps the kidneys eliminate waste and becomes less effective at metabolizing fat. Drinking water ice cold burns about 62 calories a day. Your body has to work to raise that waters temperature to your body's temperature. This equals around 430 calories per week. 2. Eat regularly This means eating 5 times a day and the most important meal is breakfast. Make sure you fuel your body first thing in the morning to avoid hunger pangs later in the day. When you eat 5 times a day you will never feel hungry, make sure the total calories consumed are sensible and don't over eat in any of the meals learn portion size control! 3. Eat lots of fibre Eating adequate fiber foods to help keep things moving through your bowel. And like water, fiber rich foods bulk you up and make you feel fuller for longer. Fibre is found only in plant foods our bodies cant digest it to so it simply goes through the body. During the elimination process it cuts calories consumed by attaching to protein and fat that you eat along with it removes that as well In addition, high fiber foods are typically low in calories and filling, so you are reducing your calorie intake overall. Good fibre foods include: strawberries, apples, figs, chickpeas, potatoes, (with skins) broccoli, brown rice, beans, bran and nuts. 4. Consume more good fats There are good fats and bad fats Good fats provide you with essential fatty acids (linoleic and linolenic acids) needed for normal reproduction and growth, as well as for production of prostoglandin, a hormone like compound that regulates blood pressure, prevents blood clotting and lowers the risk of heart disease. For example, the reason oily fish is a great food stems from the fact that the essential fatty acids which it contains can actually help your body burn fat more efficiently and protect against disease. Get at least three portions of oily fish a week with Salmon, mackerel, herrings and sardines being good choices. 5. Get plenty of quality protein Quality protein is an effective weight control tool because of the satiety factor and its ability to keep you full for longer periods. It also balances out carbohydrates by preventing insulin spikes that cause energy loss and sugar cravings Protein helps to maintain muscle mass which is important in the fat burning process. Good choices include: Fish, shrimps, Low fat cottage cheese, low fat yogurt, skimmed milk, egg whites, s Weight gain is caused by consuming too many calories, whether they are from carbohydrate, protein or fat. 6. Carbohydrates can help you lose weight Don't believe what you read about carbohydrates being bad for you, they can actually help you lose weight! A diet containing good carbohydrates such fruits and vegetables, wholegrains and moderate in fat and calories, will result in weight loss Good carbohydrates will also help you combat hunger pangs as they are slowly realized into the body. When eating carbohydrates eat them "from the earth" with no refining or processing. These include whole grains, vegetables; fruits and beans. Sensible weight loss If you have read the above you will see that it is not the food group, but the quality of the food in it that's important for fast weight loss.

Eating less and exercising more are equally good at helping take off the pounds, Tests on overweight people show that a calorie is just a calorie, whether lost by dieting or by running,there is no way to selectively lose belly fat, for instance, or trim thighs. And their carefully controlled study added to evidence that adding muscle mass does not somehow boost metabolism and help dieters take off even more weight. "It's all about the calories,. "So long as the energy deficit is the same, body weight, fat weight, and abdominal fat will all decrease in the same way." taking in fewer calories helps people live longer. The dieters ate 25% less than normal, while the exercisers reduced their calorie intake by 12.5% and increased their physical activity to lose an extra 12.5 in calories. Visceral fat is packed in between the internal organs and is considered the most dangerous type of fat, linked with heart disease and diabetes. The distribution of the fat on the body was not altered by either approach — helping prove that there is no such thing as "spot reducing", This suggests that "individuals are genetically programmed for fat storage in a particular pattern and that this programming cannot easily be overcome" "If anything, highly trained people are highly efficient, so they burn fewer calories at rest,"There is a concept that if you exercise, you are going to lose less of your muscle,

I think that is fine. Don't be in a hurry. Lose weight gradually. 1 to 2 pounds is ok. You're just doing great. Keep it up.