Hello,
I have 169lbs . I want to lose my weight 8 to 9 lbs . Any one coould help me ?'
Please recommend me as the some dietitian's or nutrition's tips..Thanks..

In its simplest form, to lose weight, burn more calories than you consume to burn. This seems simple enough, but if it were really that simple, none of us would have a weight problem. All too often resort to drastic measures to see results - promise diets, pills or those weird fitness gadgets on infomercials that instant success. You might lose weight, but what happens when you go on that diet or stop that crazy workout program? The gain it all back and more. The real secret to losing weight is to make small, lasting changes. The key is to forget about instant results and long-term in the.

Hire a legit trainer, you'll never look back

I agree with gymbrat.

It's not an easy question to answer without knowing how fit you are, how fat you are, how old you are and how determined you are.

If you are not very fit then you need to work on that. No point going mad and running 6 miles a day if you stop after a week because you've overdone it though. You'd be better off walking or rowing in a fat burning heart rate range. You are already fit, then as suggested in the above posts, upping your output to burn more calories or getting a good trainer will help.

Age and experience will also determine how hard you train. If you are 18, then get out and run or hit that gym. You are at the peak of health and vitality. If you are 50 and have never done any form of training, then take it very slowly and build up at a pace that will avoid debilitating injuries. Only you know your capabilities at the moment.

Having said all that, 8 or 9lbs isn't a huge amount to lose and by cutting out some carbs and dieting slowly you shouldn't take long to lose that and if done slowly will also be able to keep it off. Whatever you do, don't crash diet. That never works and after losing the weight it is guaranteed to pile back on again and more.

My personal favourite bit of advice is to slowly lower the amount of calories you eat while ensuring you eat plenty of protein and adequate amounts of fat. When you've sorted out those macros you can add the carbs back in. Don't beat yourself up if you have a day off either. As long as you eat properly most of the time, a day off with do you nothing but good, both mentally and physically.

As far as diet goes, I always have to play to my weaknesses. I crave salts more than sweets and I like to eat late. When I'm trying to trim down I keep pre-cooked flank steak and chicken breasts in the fridge to keep me away from the bad stuff. And since sometimes my last meal might be later than I should I ride my bike or go for a good long walk every night before bed. Nothing super strenuous but just enough to burn and digest anything left in my system before bed.

In order to lose weight you need to be honest with yourself, make a list of everything you eat and the times then make adjustments from there. The science of losing weight is simple, it's the willpower that will get you every time. Making and having readily available healthy snacks (everyone craves, especially active people) and meals goes far in the battle of the bulge.

hell i vary 8 or 9 pounds in a week

monday i was 218 this morning, after a romp around the bedroom with the wife, ( always a good start to the day) im at 211

Ditto that. The chase starts as soon as we get in the bedroom. I've usually lost at least half a stone before the wife catches me!

That is the best way to start a day and the best way to finish out the night lol

My weight is up and down anywhere between 5-7lbs so I never worry about that difference on my weigh ins. And I've found that when my body is going crazy for junk or odd cravings if I get up and walk around, drink a glass of water mist if the time I was bored or simply thirsty and not hungry. Learning to listen to what your body is really saying can help you a lot during the process of losing weight and getting in shape...IMHO!
Just my two cents

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That's a very good point if you are actively trying to lose weight by eating less food . . . hunger pains don't necessarily mean you should eat. Have a glass of water, do anything to take your mind off the hunger and almost all of the time the hunger will disappear.

For example, when intermittent fasting you will get these hunger pains every now and then. Ignore them and they will, basically, just disappear altogether. That's how the body works. Prehistoric man, on whom we are still very much based, didn't get weaker just because he hadn't eaten for a day or so. He got stronger, more alert and ready to chase after the next meal that ran past him.

It's far too easy to reach for something to eat as soon as we get the slightest hunger pain!

My 2 cents worth, which is just over 1 pence worth!