desperately need to lose weight

Question
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Followup To
Question -
I am a 28 yr female who weigh 166 lbs, I am 5-61/4. I would like to lose 12-15 lbs.
I am going on vacation in 4wks and would like to lose around 10 lbs  by then.
I do not know if I should be watching  my carbs or fat intake, My biggest problem are is my stomach, also what should my calorie intake be, I do minimal exercising.
Please help.

Answer -
HI Laura

I am sending you the information you requested.  If you need to lose weight rapidly I have some quick weight loss diets that work very fast but you will regain the weight once you start eating normally again.  Let me know if you want a copy of the Mayo Diet or the 3 Day Diet.

The only safe way to lose weight is in a healthy manner. Losing 1 to 2 pounds each week is considered safe and you will keep the weight off. This allows your body to adjust to a new way of eating and activity level.

I simply followed a formula for weight loss using math. I am sending you the information and if you have trouble determining how many calories you need--just let me know.

The following formula is tried and true. If you follow it and make adjustments where needed you can't help but achieve nutritional nirvana. Many complex formulas's for figuring daily caloric needs have been introduced. My formula is simple and effective. Take your current body weight or a realistic body weight goal (Up or Down), and multiply it by your desired factor (either 12,15 or 18).

If you want to lose weight or have a slower metabolism, multiply your weight by 12.

For maintaining your current weight, multiply your weight by 15.

This is a starting point for figuring out your daily caloric needs. (Example: Male who is 200lbs x 15=3000 calories per day, Female who is 130 lbs x15=1950 calories per day). You may need to adjust your caloric need by 50-100 calories per day should you stagnate and not be achieving your desired goals.

With some changes in your eating habits and exercising habits you may be surprised at the amount of weight that you can lose in a months time period. You can adverage losing about 2 pounds each week safely so it won't take long to lose the weight.

You can make some adjustments in the foods you are eating but don't try to diet. Just make different food choices.

Don't skip meals. Eat three meals a day and even allow yourself to have snacks. Just choose your foods wisely. Eat plenty of fruits and veggies. Don't try to eliminate all fat. Your body needs some fat, or it will start to make more.

Be sure you get enough calcium by drinking skim milk or calcium-fortified orange juice. Drink at least 32 ounces of water each day. This helps to decrease your appetite and is good for your skin and hair.

Also, be careful not to lose weight too quickly. Don't lose more than one pound per week, and don't be discouraged if you don't see results quickly.

1. Stretch your meals to, at least, 20 minutes or longer. Your stomach, mouth and brain are all connected and it takes 20 minutes of chewing before your stomach signals your brain that you are full. To successfully lose weight, you need to eat slowly for 20 minutes or longer.

2. Drinking 8 glasses of water a day is important to your health, your normal diet and to help lose weight. Water is necessary for the metabolism of your stored fat.

3. Make good food choices such as baked chicken, turkey, fish, tuna fish, lean ham, steak, lean beef or hamburger, veggies prepared without butter, brown rice, white rice, fruits--fresh or canned without extra sugar, low calorie jello, fat free yogurts, salads with low calorie and low fat dressings, air-popped popcorn, fat free pretzels, fruit smoothies made with yogurt, pasta in 2 oz servings.

4. Use snack foods wisely. Here are some suggestions for low calorie snacks. Fat free pretzels, fat free yogurt, air popped popcorn, low calorie jello with fat free cool whip, fruit smoothies made with fresh fruit and frozen yogurt, frozen grapes, sugar free popsicles.

5. When you go fat free or low fat, you also cut out much of the taste of the foods you eat. Add the flavor back with herbs and spices.

6. Increase your metabolism by including some of the fat burning foods and breaking your meals into 4 or 5 smaller meals during the day. Include some Catabolic or Negative calorie foods. I have listings of these foods if they would help you out.

7. Negative emotions will also interfere with your weight loss program. It's difficult to stay motivated to lose weight when you feel bad.

8. To lose weight faster, reduce your intake of caffeine. Caffeine leads to an increase of insulin in your body that retards the burning of your stored fat.This is a simple chemical reaction in your body that you can change. Reduce your caffeine intake by 50% and see what happens. Here is a rough guide to use when looking at the amount of caffeine you currently take in: Brewed coffee (6 oz. cup) - 100mg; Instant coffee (6 oz.) - 70mg; Tea (6 oz.) - 50mg; Soft drinks (12oz.) - (Coke, Dr. Pepper, Mountain Dew) - 50mg; Dark chocolate (1 oz.) - 20mg and Milk chocolate (1 oz.) - 6mg.

9. Incease your intake of fiber rich foods. They will help fill you up faster and will help all the food you eat pass through your digestive system more easily.

10. Exercise is probably the most important key to increasing your metabolism and burning off excess fat.

11. To lose weight quickly, never skip a meal. Your first meal after waking starts your metabolism. Your metabolism then speeds up for about eight hours and then starts slowing down until you go to sleep when it goes to low until you wake and eat and start the cycle again. Skip breakfast and your metabolism doesn't get started until lunch time. You've just missed three or four hours of fat burning time. When you skip meals during the day, your metabolism also slows down.

12. There are certain things that should be avoided when trying to lose weight such as--all fried foods--have them baked, broiled, grilled or pan fried using a non fat spray. Avoid rich gravies, sauces,rich desserts, sodas because of the sodium content.

13. Try including some fiber in the diet as it is very healthy for you and also expands in your stomach and gives you a full feeling.

14. Make sure that you have your caloric needs figured out and also keep the fat grams down to only 20 percent of the daily food total.

If you need added information--let me know.


Take Care
Jackie
  


jackie thank u for u help, plese send me the info on the mayo and the 3 day diet so i may have an option.
thank u once again  

Answer
HI Laura

I am sending you two different rapid weight loss diets along with a list of negative calorie foods. This gives you a choice of how you want to lose weight. I didn't list the Scarsdale Diet but it works very well and I have used it several times myself.

ALL foods contain some calories, but it is believed by many (including some doctors) that some foods take up more caloric energy to digest then the calories that are in them resulting in what is called the "negative calorie effect". The more "negative calorie effect" foods you eat, the more you may lose!

In 1929, Dr. Lindlahr created a list of foods that he claimed burned fat at an incredible rate and which helped to detoxify the body and increase metabolism (great for those with low thyroid).

These are some of the foods on his list:

Vegetables

asparagus
beets
broccoli
cabbage (green)
carrots
cauliflower celery
chicory
chili peppers
cucumbers
endive
garlic lettuce
onions
papayas
spinach
turnip
zucchini

Fruits

apples
cranberries
grapefruit
lemons mangos
oranges
pineapple raspberries
strawberries
tangerines

The secret is to fill up on negative calorie foods during the day and eating a healthy well-balanced regular meal at supper time.

There are different ways to incorporate negative calorie foods into the early part of your daily diet. You can make a variety of fruit smoothies or fruit salads for breakfast. For lunch, enjoy a large crispy vegetable salad and include a 4-oz portion of lean meat from the list.

The Mayo Clinic Diet:

BREAKFAST:
1/2 grapefruit or 8oz unsweetened juice.
2 Eggs any style
2 Slices of bacon
Black coffee or tea, no sugar

LUNCH:
1/2 grapefruit or 8oz unsweetened juice.
Salad and or raw veggies (any dressing, {not low fat or fat free})
Meat (Cooked any way)

DINNER:
1/2 grapefruit or 8oz unsweetened juice.
Meat (cooked any way)
Vegetables (any green or red, may be cooked in butter or Seasoning or a salad as above)
Black coffee or tea, no sugar

BEDTIME:
(opt) 8oz Tomato juice or skim milk

INSTRUCTIONS:
1. At any meal you may eat until you are full, and you can not eat anymore. You must eat the minimum listed listed at each meal.
2. Do not eliminate anything from the diet, especially don't skip the bacon at breakfast or omit salads. It is the combination of foods that burn the fat.
3. The grapefruit is important because it acts as a catalyst that starts the burning process.
4. Cut down on coffee, it affects the insulin balance that hinders the burning process. Try to limit to one cup each meal.
5. Don't eat between meals, if you eat the combination of food suggested, you will not get hungry.
6. The diet may eliminate sugars and starches. Fat does not form fat, it helps burn it, so you can fry food in butter and use butter generously on vegetables.
7. Do not eat desserts, breads and white vegetables of sweet potatoes. You may double or triple helpings of meat, salads or vegetables. Eat till you are stuffed. The more you eat the more weight you will lose.
8. There may be no weight loss in the first 4 days, but you may lose 5 pounds on the 5th day. You may lose 1 and 1/2 pounds every two days until you reach your goal.

9. DRINK EIGHT 8oz GLASSES OF WATER EVERY DAY.

THIS DIET IS SAID TO BEEN GIVEN TO HEART PATIENTS NEEDING TO LOSE WEIGHT FAST FOR BY-PASS SURGERY. ALL SOFT DRINKS NEED TO BE DIET AND CAFFEINE FREE.

YOU MAY NOT HAVE: White onions, potatoes, celery, peas, cereal, carrots, corn, starchy vegetables, bread, noodles, rice, potato chips, pretzels or fruit or diet dressing.

YOU MAY HAVE: Red onions, bell peppers, radishes, broccoli, cucumbers, green onions, leaf spinach, cabbage, tomatoes, green beans, lettuce, chili (no beans) mayonnaise, any cheese, hot dogs, cole slaw, regular salad dressing, green vegetables, 1tsp nuts, dill or bread and butter pickles.

IMPORTANT
STAY ON DIET 12 DAYS AND STOP FOR 2 DAYS

Three Day Diet

The miracle diet works on the chemical break-down of certain foods on the body. It delivers an average of 1,000 calories per day. Remember to follow these guidelines:

1. Consult your doctor before starting the diet.
2. Do not skip meals.
3. Drink four to eight 8 oz. glasses of water daily.
4. Do not add fats when preparing food.
5. This diet should be used for three days--followed by four days of normal eating. You can lost 40 lbs. a month if you stick to it.

Day 1

Breakfast
Half grapefruit
1 slice toast, 2 tbs. peanut butter
Black coffee or tea


Lunch
Half cup tuna, plain
1 slice toast
Black coffee or tea

Dinner
3 slices of any meat (4-6 oz. before cooking)
1 cup of string beans
1 cup beets
1 small apple
1 cup vanilla ice cream (Must be Healthy Choice or any other low-fat ice cream)


Day 2

Breakfast
1 egg
Half banana
1 slice toast
Black coffee or tea


Lunch
1 cup cottage cheese
6 Saltine crackers


Dinner
2 hot dogs
1 cup broccoli
Half cup carrots
Half banana
Half cup vanilla ice cream (Healthy Choice)

Day 3
Breakfast
5 Saltine crackers
1 slice cheddar cheese
1 small apple
Black coffee or tea


Lunch
1 hard-boiled egg
1 slice toast

Dinner
1 cup of tuna, plain
1 cup beets
1 cup cauliflower
Half cantaloupe
Half cup vanilla ice cream (Healthy Choice)


Important: do not vary any of the above foods. And yes, low-fat vanilla ice cream is an important part of each day on this diet!

Let me know if you need added information.

Take Care
Jackie  

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