Quoted:
Quoted: My visit to the Dr's yesterday went great, but he said I need to drop some poundage. So guys whats a good way to take off some pounds, and keep them off. I know that exercise and eating right are the major factors. But who has time for that!
So how can I get this fat body in shape with the least effort!
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Eat a nice big salad every day with lots of good greens (Romaine, field greens, baby spinach...NO ICEBURG!) and plenty of fresh veggies and only lean meats (chicken) or high protien fish (tuna, salmon).
Eat limited ammounts of whole grain bread.
Make your main source of fat extra virgin oilve oil.
Try and eat smaller meals throughout the day, and pack those meals with fresh fruits and veggies.
Never eat after 7:00 pm.
Drink water only.
Get some decent exercise every day, something that elevates your heart rate and keeps it up there for a good long time and that makes you sweat real good.
Do those things and you will loose weight.
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Good advice here.
Drop your calories a little (too much and body drops metabolism, LBM x 12 is a basic estimator) and divide meals up into 4-5 meals per day. No carbs after 4pm. No eating after 7pm.
Workout in the morning as it will raise your metabolism all day long - Workout aerobically some days and strength train others - remember muscles burn fat, and losing muscle means not losing fat weight as efficiently, but that some muscle loss is inevitable.
Remember that workouts don't have to be high intensity. Take a walk or something after lunch, and another walk in the evening. (I don't workout in the evening because for me it makes it hard to go to sleep - YMMV). Just remember that losing fat should be over the long haul, and a goal that takes a year or more means you work incrementally. Every little bit helps, and keeping your life in balance will keep you from losing heart or binging.
If you are sore from workouts, and it is ok with your doc, take aspirin (not tylenol, not ibuprofen). It will reduce pain and inflammation, provide some buffering against lactic acid buildup during workouts, and there is some evidence that it does assist with fat metabolization (medical research, not "supplement industry" bs).
Maintain nutrition. Fat isn't usually metabolised in the absence of several vitamins (C, B6, B12) so a multivitamin may be in order if you are having trouble eating veggies.
Have a cheat day where you can eat what you want ("normal" food) just don't overindulge. For example, a couple of slices of pizza, not an extra large for yourself.