NEED TO LOSE WEIGHT FOR THE HOLIDAYS?!
Question: NEED TO LOSE WEIGHT FOR THE HOLIDAYS.?
I need some help losing weight for the holidays coming up. Im going to go visit my mother and every time i see her she always has to say something negative about my body. Im 5'4 and i weigh 185lbs, so im overweight. i want to at least drop to 170 lbs. i have started going to the gym 2-3 times a week for 1 hr, i get on the treadmill, elliptical, and the stairmaster. i alternate every other day. Help!
Health Question & Answer
Health Question & Answer
Answers:
I'm a med student with a nutrition minor. I'll try and give you the best information for your problem.
SO...
5'4" and 185 lbs definitely falls into the "overweight" category. Your body mass index calculates to 31.8, which is higher than we'd like. We tell our patients to aim for 18 to 24 BMI, which falls within a healthy range. The weight range for a healthy BMI at 5 foot 4 is from 110-145 pounds. Ideally, therefore, you're looking at about a 40 lb weight drop to a healthy level. I know it may seem like a lot, but your body will thank you when you are healthy again.
Now, obviously, a weight loss this significant isn't going to happen by the holidays. However, there are definitely some ways you can work on getting into shape, and maybe drop 10-15 lbs by then if you stick to the regimen. Your mom may not be satisfied, but at least you can honestly tell her you are working on it.
A healthy diet is key - lots of green veggies (which are high in nutrients but low in calories), plenty of water, whole wheat grains, and fruit. Try and substitute whole wheat pasta for the normal, carb-heavy kind, AVOID all candy and SODA (every can of Coke = 150 calories and 24 grams of sugar), and lessen your intake of fatty dairy and red med products. Try skim milk (you still need the calcium, but whole milk fat content is really high). ELIMINATE fatty red meats (sorry if you love steak, but it's just not good for you :-( ), and try lean meat or fish instead. Limit snacking between meals - this leads to over-eating, and don't eat late at night because your body will take longer to digest while you sleep. DO NOT skip breakfast - this gets your metabolism started, but do NOT exceed three meals a day. Try substituting lunch and dinner - have a bigger meal midday when you are very hungry from a long day's work, and a smaller one at night. On the weekends, make dinner your bigger meal since you'll likely sleep in. If you like brunch, have it on Sundays as a combined breakfast/lunch - but remember that it counts as both!
You also need to exercise - at least 45-60 minutes of CARDIO (running, dancing, fast walking, basically anything that gets your heart pumping quickly and makes you sweat) and 25 minutes of core workout (ab exercises, sit-ups, etc.), at least 5 times a week. You have to do both - if you skip cardio you may build muscle but you will NOT lose fat, if you skip core workout you will lose fat but NOT tone your stomach to prevent recurrence of fat in problem areas. You're gym visits need to become more frequent and longer, if you want to make a difference! To make it fun, join a sport or dance class! Or, if you prefer the gym, see if they offer fitness classes or personal training sessions!
Only a physical at your doctor's will give you a complete evaluation of your healthy weight range and your current level of fitness, but these are good guidelines to go from. If you haven't seen a doctor in a while, you need to go in and have a physical. Healthy weight is one of the main concerns for your physician, and he or she can help you get on a regimen that works directly with your needs and talk with you about healthy options. If you are very concerned, or you find it hard to lose and keep weight off, you should consider a trip to a nutritionist.
Good luck, and start work on losing that extra poundage!Health Question & Answer
SO...
5'4" and 185 lbs definitely falls into the "overweight" category. Your body mass index calculates to 31.8, which is higher than we'd like. We tell our patients to aim for 18 to 24 BMI, which falls within a healthy range. The weight range for a healthy BMI at 5 foot 4 is from 110-145 pounds. Ideally, therefore, you're looking at about a 40 lb weight drop to a healthy level. I know it may seem like a lot, but your body will thank you when you are healthy again.
Now, obviously, a weight loss this significant isn't going to happen by the holidays. However, there are definitely some ways you can work on getting into shape, and maybe drop 10-15 lbs by then if you stick to the regimen. Your mom may not be satisfied, but at least you can honestly tell her you are working on it.
A healthy diet is key - lots of green veggies (which are high in nutrients but low in calories), plenty of water, whole wheat grains, and fruit. Try and substitute whole wheat pasta for the normal, carb-heavy kind, AVOID all candy and SODA (every can of Coke = 150 calories and 24 grams of sugar), and lessen your intake of fatty dairy and red med products. Try skim milk (you still need the calcium, but whole milk fat content is really high). ELIMINATE fatty red meats (sorry if you love steak, but it's just not good for you :-( ), and try lean meat or fish instead. Limit snacking between meals - this leads to over-eating, and don't eat late at night because your body will take longer to digest while you sleep. DO NOT skip breakfast - this gets your metabolism started, but do NOT exceed three meals a day. Try substituting lunch and dinner - have a bigger meal midday when you are very hungry from a long day's work, and a smaller one at night. On the weekends, make dinner your bigger meal since you'll likely sleep in. If you like brunch, have it on Sundays as a combined breakfast/lunch - but remember that it counts as both!
You also need to exercise - at least 45-60 minutes of CARDIO (running, dancing, fast walking, basically anything that gets your heart pumping quickly and makes you sweat) and 25 minutes of core workout (ab exercises, sit-ups, etc.), at least 5 times a week. You have to do both - if you skip cardio you may build muscle but you will NOT lose fat, if you skip core workout you will lose fat but NOT tone your stomach to prevent recurrence of fat in problem areas. You're gym visits need to become more frequent and longer, if you want to make a difference! To make it fun, join a sport or dance class! Or, if you prefer the gym, see if they offer fitness classes or personal training sessions!
Only a physical at your doctor's will give you a complete evaluation of your healthy weight range and your current level of fitness, but these are good guidelines to go from. If you haven't seen a doctor in a while, you need to go in and have a physical. Healthy weight is one of the main concerns for your physician, and he or she can help you get on a regimen that works directly with your needs and talk with you about healthy options. If you are very concerned, or you find it hard to lose and keep weight off, you should consider a trip to a nutritionist.
Good luck, and start work on losing that extra poundage!Health Question & Answer
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