Your Questions About Weight Loss Calculator

Steven asks…

weight loss?

i want to lose about 30 pounds im 5’8 and weight 144

themarc answers:

I calculated your height and weight on the BMI* calculator, and it came up as 21.9, which is in the healthy range. I then calculated it using the same height, only 30 lbs lighter(114 lbs). It came up as 17.3, which is underweight. 30 lbs is probably too much too lose. You are probably only slightly overweight, since otherwise you would not be asking the question. I would suggest to not change your diet, and do a little more exercise(an extra 30-40 minutes). I would suggest that you set a goal of ten pounds, and then see how you feel.

*BMI(body mass index) is a universaly excepted measure of fitness level based on height and weight.

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Your Questions About Weight Loss

Chris asks…

Do Lecithin Capsules actually help weight loss?

I just bought Lecithin capsules, because I read that they help promote weight loss…Is it true?

themarc answers:

As with any weight loss product, BE CAREFUL!
Lecithin is important for the body’s utilisation of fat and cholesterol and is important for a healthy cardiovascular system. Healtheries Lecithin is derived from soy.
It is recommended for “USE AS PART OF A WEIGHT LOSS PROGRAM…..”
not as a stand alone weight loss thing…..
So, without diet and exercise….NOTHING will take off the weight….
Most just make you feel FULL….
Again, be careful..as some tend to cause heart palpitations etc…..research it FIRST!
And good luck.

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Your Questions About Weight Loss Foods

Richard asks…

Weight loss testimonials?

Does the weight loss center thing actually work? Like LA Weight loss and Weight Watchers centers and things like that? And is it easier than just dieting?

themarc answers:

Weight loss is a very personal journey. What works for some people, does not work for others.

The programs you mentioned do have a high success rate, and I know that Weight Watchers also has good stats for people keeping the weight off, even after they stop attending meetings. I attribute their success to the fact that WW teaches portion control and food composition. They teach you how to eat normal foods, at home and in restaurants and still maintain a healthy weight.

Another important part of weight loss is the exercise component. There is a synergy involved when you combine diet and exercise and the results are much greater than either one alone.

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Your Questions About Weight Loss Foods

Donna asks…

weight loss?

i need weight loss tips. no crash diets i dont wanna kill myself.

themarc answers:

1.Set goals. You’ll be better able to make a realistic weight loss plan if you know how much weight you want to lose.

2.Identify your weaknesses. Are you a bread fiend? Do you have dessert after every meal and every snack? Is McDonald’s your second home? Find the weakness and throttle it. It does not own you, you are stronger and cooler than to allow some silly little craving to knock you off your path.

3.Throw away anything you know is tempting. Those cinnamon buns with 500 calories each? Gone. The ramen noodles in your cabinet? Gone. The problem is that this is not always feasible. Often times we are not the only ones in our homes and therefore the call of the food must be withstood. In this case, out of sight truly is out of mind. Put unhealthy, unfilling foods in a drawer or in a cabinet that you rarely use. Put them all together to make a particularly unappetizing sight. Don’t place them all in a decorative basket out on the counter. Place them in a drawer. A drawer heaping with pastries rarely looks like anything but a drawer of fat.

4.Eat less, but eat more often. If possible, eat 4-5 meals a day. This helps your metabolism and blood sugar to stay level as well. This does require a change in your schedule. Eat less within 6 hours of your bed time. You’re less likely to burn the calories closer to your bed time. It’s fine to eat a large breakfast and lunch because your body will be working on burning those calories for the whole day. Large dinners are likely to go unburned and converted into fat.

5.Do not skip breakfast. If you don’t have time to prepare breakfast, buy healthy breakfast bars or those smoothies on the go. It is important to eat breakfast to jump start your metabolism and give you energy for the day. Otherwise you will probably end up falling back on unhealthy foods during the day. Yogurt is also known to boost your metabolism.

6.Eat healthy snacks when you feel hungry between meal times. Healthy snacks would be things high in fiber, fruits and vegetables. Avoid high sugar and high calorie snacks. This will help you get nutrients as well as help lower your appetite so you won’t overeat during meals.

7.Increase your fiber intake. Fiber acts as negative calories. It’s also filling and healthy for your digestive system. Make it a part of every meal.

8.Eat slowly and chew more. Take time to enjoy your meals. This will help you to finish at the same time as others, and you’ll not be tempted by a second helping. Also, chewing more will ensure you get the most out of all the food and it will be digested faster. The more you chew, the more your appetite will be satiated.

9.Drink more water every day. Stay hydrated. While you don’t need 8 cups of water a day to stay hydrated, it’ll make sure you’re hydrated as well as cut down on your hunger levels and force you to get a little bit more exercise (trips to the sink, water cooler, water fountain, and bathroom). If you’re a heavy soda drinker, permit yourself to only one diet soda per day, maximum. Just one extra soda each day can add 15 pounds. Recently, fizzy drinks, even diet ones, have been said to slow down metabolism.

10.Increase physical activity. There are two ways to reduce net caloric intake: 1) reduce the number of calories in your diet and 2) Increase the number of calories that you burn in your daily activities. Both approaches are usually necessary and healthful and both are effective in losing weight. You can pick and choose which exercise you want to do, depending on your fitness level and drive. For example: walking, jogging, using the stair stepper, using cross training machines, swimming, tennis, and basketball. Weight training (and resistance training) can help reshape your body. The more muscle you have the higher your metabolism will be.

11.Find active friends. Find people that will drag you out to do more active things. It doesn’t have to be much, but any exercise even walking around the mall is better than none.

12.Don’t get discouraged. After one or two weeks of initial weight loss, it is quite common for your metabolism to slow down as it adjusts to the new calorie count. Stay on course and you’ll see results. In some cases, the scale will tell you your weight is barely changing, but you may be gaining muscle weight while losing fat weight. Also make sure to weigh yourself first thing in the morning to try to avoid the fluctuations in weight due to water.

13.Take all advice with a grain of salt. Everyone is going to have some tidbit of information for you. What worked for them might not work for you. Take it all in stride and work with what is getting results for you. Trying to do everything everyone says will only cause overload.

14.Eat more protein. If you choose to go this route, do not cut out all carbs. If you do so, as soon as you start eating carbs again you will regain your weight back. Instead of eating stand alone pasta, throw some meatballs or chicken in. Eat some beans, they are high in protein and very healthy for you. Increase the ammount of protein, but not by too much. The more protein you take in, the more water you should drink as well.

15.Eat less calories. The average woman should eat around 2,000 calories a day and the average male 2,500. There’s many ways to reduce the calories you intake. Try not to eat frozen dinners, pizza, or from fast food joints. There’s also certain drinks, such as Green Tea that are calorie reducers. Lettuce is another calorie reducer, but be careful because dressing tends to have the calories. Low fat/light vinnegette, balsomic vineger, red wine and vineger are pretty healthy dressings, but do not load it on

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Your Questions About Weight Loss Supplements

Chris asks…

What is the best weight loss supplement?

Need alot of help losing weight.

themarc answers:

Glutamine is the best because it greatly reduces food cravings and therefore you can eat very little without any effort. It’s an aminoacid, i.e. A basic nutrient like vitamins, and it’s extremely effective for curbing appetite. I took about 12-15 grams of glutamine per day split in three doses and I lost about 95lbs (44 kilograms) in less than a year without doing any exercise. I simply ate much less than before and I never felt hungry or depressed.
Glutamine must be taken on an empty stomach. Start with the first dose early in the morning as soon as you get up . Since it’s a natural and safe substance you can increase the dosage as needed, up to 25 grams per day. Glutamine can easily be purchased wherever sports supplements are sold, and powder is much cheaper than caps/tablets. In sports it’s used to protect muscles after heavy training and you won’t find any reference to food cravings or weight loss on labels, however rest assured that it’s absolutely amazing.

Once you start eating much less you are likely to become deficient in carnitine which is an aminoacid needed to convert body-fat into energy. Our body normally gets carnitine from food but when you are on a diet you have to eat less and therefore your carnitine levels decrease. It becomes harder for your body to burn fats and as a consequence losing weight gets slower. In such a situation (i.e. Limited food intake) carnitine supplements can do wonders, however if you are eating normally you won’t have benefits from them. Two grams a day are enough and are best effective if taken with a meal. There are two forms of carnitine: one is L-carnitine and the other is acetyl-carnitine. Choose L-carnitine which is more effective for weight control. L-carnitine too is a widely used sports supplement.

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Your Questions About Weight Loss

Nancy asks…

Breastfeeding and weight loss?

Hi, my doctor told me that breastfeeding aids in weight loss, but I’ve also heard, that the weight loss doesn’t occur until you stop breastfeeding. Im not sure what to believe. Any advice or personal experiences would be greatly appreciated, thanks in advance xoxo

themarc answers:

I’m not sure why weight loss would kick in after you stop, unless it’s weight loss related to loss of fluids (not true fat loss), which I can imagine would happen when you stop. What I read is that it’s not all women that will react the same way, and that usually, you’d need to breastfeed for approx. 3 months for the benefit to kick in (when the baby starts to really drink more). This appeared true to me with my first – for the first 3 months, my weight pretty much stayed the same, and weight loss seriously kicked in after the 3rd month. I went back to my pre-preg weight and lost some more between 3 and 5 months. For my second though, it’s more difficult, but I see a similar trend, although much much less dramatic.

Of course, everything depends on your calorie intake/expenditure. If you eat a lot because you expect weight loss from bfing, and you don’t exercise, it may not do anything or you may even gain some.

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Your Questions About Weight Loss Plateau

Carol asks…

How can I break a weight loss plateau?

I used to be weigh 285 pounds until last November I decided to go on a very strict diet, since then I’ve lost 70 pounds. But I’ve hit a plateau and now no matter what, I can’t seem to lose any more weight. It’s really bugging me. How can I break this plateau and start losing weight again? (Sorry if you see this twice, I had to repost it because it wasn’t showing up in the diet & fitness category the first time)

themarc answers:

You may have ben eating too few calories, if so you will have learned to manage on less.
You can calculate the calories you needed from…

Http://caloriecount.about.com/cc/calories-burned.php

“It is possible to eat too little without going to the extremes that anorexics do–which is what happens to a lot of ppl trying to lose weight. So what happens is your body adjusts to the lowered intake level and slows down the metabolism because it feels that you are entering a time of few available resources and it must conserve energy.”

Are you aiming too low?

Http://www.keepkidshealthy.com/welcome/bmicalculator.html

(I know it says kids, but there is adult weight too).

As your weight goes down, you not only lose fat but also a small amount of muscle. It’s estimated that up to 25% of the body tissue lost during weight loss comes from muscle. Since muscle is critical to keeping your metabolism perking, losing it can reduce your metabolic rate and hinder weight loss.

The set point theory was introduced by a group of researchers in 1982. The basic premise of the theory is that we each have a built in weight regulating mechanism, largely genetically determined, that will tend to keep your weight in a physiologically established comfortable range.
Following a weight loss diet for a period of time can also trigger the body to cling to its set point.
Try 6 light meals or snacks daily instead of 3 large meals. Every time you eat metabolic rate oncreases. Use large muscles as much as possible—that is, the thighs and buttocks

Why not accept what might be your set point?
Source(s):

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Your Questions About Weight Loss Calculator

Paul asks…

Any weight loss tricks you guys know?

Anything? Special foods/drinks/work outs? I am drinking more water and drinking iced tea with lemon. I’m going to start running and walking more. I’ve cut out all pop that isn’t diet. I’m pescetarian. I understand I have to eat healthier and exercise to lose weight, but are there any tricks or helpful hints you guys know about?

themarc answers:

Weight loss takes time. My word for you would be to NEVER lose more than 2 lbs a week, it isnt healthy for your body. NEVER EVER skip a meal! You’ll end up gaining the weight right back. I always eat about 6 meals a day (sounds crazy right?) but actually they are really small meals. That way i never over eat. Also im never starving during that time but I also watch my calories.

In case you didnt know you have to burn more calories than you consume. Here is a good website to get exactly how many calories you should take in at your age, weight, and activity level, use it!

Http://www.my-calorie-counter.com/calorie_calculator.asp

there are about 3500 calories in one pound. So use that website get your info and when you work out try to burn about 500 more calories than you have consumed… Does that make since?

Ex:) if your calorie intake in 1,500, you should try to burn 2,000 calories while working out.

I know that sounds diffucult to do. But if you have a gym near by i would sign up and use the work out machines that work your full body.. Like the eliptical (not sure if i spelled that right) use the gazelle, just anything that works your full body to help burn those calories.

Mentally just dont even bother buying junk food, stick with fruits and fresh veggies. Your body needs Iron to keep stamina so make sure to eat meat. I personally would rather eat fruit that junk. I LOVE FRUIT!

Also what i do for myself mentally is I set small goals for weight loss for myself. Instead of saying” I want to lose 30 pounds in 4 months” start slow. Lmonthly plans are key say things like “in the month of september i want to lose 2 pounds a week.” there are about 4 weeks in every month, so thats about 8 lbs in a month. THATS A GREAR START!!… That means by the end of october you would have lost 16 lbs. Thats amazing!!

Stay motivated dont give up. And remember there are no excuses on why you cant work out…

If you dont mind i would love to share with you this video i watch when i dont feel like working out… Its a short video hope you watch.

Http://www.youtube.com/watch?v=xlTlLaVVHko&feature=youtube_gdata_player

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Your Questions About Weight Loss Plateau

Chris asks…

Weight loss plateau busting?

I recently lost about 40lbs. I did this through diet and runnig mixed with some MMA and calithstenics. I have been at a plateu for the last month and can’t figure a way to bust it. I still have plenty of body fat to burn off so I know I am not approaching my goal weight. Here is my current exercise schedule:

2 days a week of Brazilian jiujitsu/Muay Thai boxing two hours at a hard pace each night.
5 days a week running 3-8 miles using LSD/HIIT/Hill repeats to keep it interesting with some calithstenics such as push ups/situ ups/pull ups/lunges/etc

pn the diet side a nrmal day is:
Breakfast – 2 eggs/2 pieces whole grain toast/turkey bacon black cofee
snack 1- fruit and nuts
Lunch- sandwich (whole grain bread, lean meat, no dressing), banana, different fruit such as kiwi/or an apple
snack 2- greek yogurt and fruit
Dinner- lean protein such as fish or chicken breast, salad and a whole grain starch

no soda, only black coffee (one cup in the mourning), water (lots of it), and a glass of crystal light iced tea with dinner.

Also – Since I started plateauing my stress level from work has gone through the roof but that will come back down in a few months. Could the added stress be causing the weight loss stall? I try to get at least 7 hours but normally get at least 8 hours of sleep a night.

I would like to lose another 10 lbs in the next 6 weeks, what can I do to meet this goal?

themarc answers:

Aspartame in Crystal Light or soda pop will sabotage your weight loss efforts. Don’t drink anything but pure water. Don’t juice, eat the whole fruit. The fiber is healthy for you.

Dairy, even yogurt, is not healthy for weight loss. Instead, eat leafy greens, whole grains (not commercially processed, and not gluten), legumes. These are rich in plant protein, calcium, iron, and other nutrients. Don’t forget the whole fruit. Take ground flax seed for Omega-3 oils. Take B12 and D vitamins. Otherwise avoid oils, sugars, refined carbohydrates, and other food additives like MSG. Colorful vegetables are important too.

Chicken and other lean proteins have a lot of calories and very little fiber and are not necessary. They also contain too much cholesterol and fat. Professor T. Colin Campbell and many other experts recommend a whole plant based diet. Cut out the animal based food products, and you will lose weight.

I lost 80+ pounds without much effort by eating right.

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Your Questions About Weight Loss Blogs

Mandy asks…

Exercies for weight loss?

What exercise really seems to cut weight. Not a fast one, but cuts off a large amount of fat.

themarc answers:

Exercises that burn lots of calories. Running, swimming, weight lifting, etc. Here are some ideas.

On Yahoo!Answers I find certain questions being asked repeatedly which is simply a reflection of new people participating. A couple of common question amounts to “How do I lose weight,” or more specifically, “How do I lose abdominal fat?” I have gotten very positive responses from my answers when I paused to reply (and now beginning to get “It works!” emails that are very gratifying. I like helping people)… So have recently decided to put a good solid answer on my Yahoo!360 Blog (September 10) that I can point people to. These are my thoughts as a physician and athlete.

Don’t target losing more than about 2 lbs per week. If you try to lose faster, your body will go into “starvation mode” and get very stingy about burning calories while at the same time very efficient about storing any calories that you do provide. And it will make you feel awful.

There is no site specific way of losing fat… The old myth about working your abs to burn belly fat isn’t true. To get rid of love handles, you need to lose overall fat. That happens with exercise and watching your diet. More on that below.

The most effective way to lose fat is aerobic exercise in the “moderate” fat-burning range, ideally first thing in the morning before you eat. When you wake your body is ready to burn fat and your levels of growth hormone are highest at that time. Later in the day it can take up to 30 minutes just to put your body into a fat-burning mode.

Another overlooked way to burn fat is by lifting weights. Skeletal muscle has very high caloric needs… Almost twice that of adipose (fat) tissue. Put on a little muscle and you will burn calories all day even at rest. Be aware that skeletal muscle weighs more, so with this approach you may see your weight increasing while your body fat is melting away. Not realizing this often stresses folks who think they should be losing weight as a measure of fitness. Forget the scale, look in the mirror and you will be happy.

To lose a pound of fat, you need to eliminate about 3500 calories. You can do this by burning more with exercise or by modifying your diet to reduce intake. If you do a Google search on say, “swimming calories” you will quickly find a website with tables of calories burned for a given exercise. You can use such lists to estimate how many calories you are burning up with your routine.

For diet, keep a diary for a couple of weeks counting calories, grams of protein, and grams of fat intake. It is easy with online sources of nutritional information (type the name of the food and calories into the Google search engine) and packaging labels. That will let you quickly figure out where the fat is coming from in your diet.

Fat gives you 9 calories per gram. So take the number of grams of fat, multiply by 9, then calculate what percentage the fat calories are of your total daily calories. Restricting the calories from fat to about 20% of your total intake is ideal for a maintenance diet… That isn’t overly restrictive. Of note, you need some fat in your diet. For instance, the body uses fat to produce hormones. Once you have a picture of how to modify your diet, you can drop the diary and just go back to it occasionally if you are wanting to tweek things further.

There is a subset of questions that goes further and asks about “How to get a six-pack?” The answer is the same. Six-packs are 20% abdominal exercise and 80% diet. There is one caveat… Abdominal muscles will form in the position that you work them, so be certain to pull them tightly toward your spine while doing crunches, etc. Also, during most lifting, the “core is active” which means that you should be stabilizing with contracted abs then too. Fail to do this and the abs will form, but bulging outward and the result is not attractive.

If you are trying to build muscle as a way to lose fat, then you may need to increase total calories and specifically your protein intake. I target about 0.8 g of protein per pound of body weight each day when actively building. That is far more protein than most people need in their diets.

Aloha

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