Need advice on how to lose weight

[chrissycares]

I'm a student, 5'2 tall and weighs 145 lbs. My problem is I have so much paper works that all I do is sit in front of the computer. So, I have absolutely no time to exercise. I even tried not eating at least one meal a day but that left me feeling weak and not able to think properly. What do you think will be the best way for me to lose weight?

[Sassy]

Just lessen your intake of carbohydrates and sugar!! the best diet is the diet that takes long to lose weight not yung mabilis para you dont gain it back :)

[Ira]

Since you live a sedentary lifestyle, the best way to lose weight is to lessen the calorie intake to around 1,200 kcal/day -- skipping meals isn't necessarily effective, because you will get hungrier and make up for it the next meal by eating a little more. Don't try crazy diets that do not make sense, like the 6 o'clock and the soup diet. Dieting is changing your eating habits and learning a better way to eat which you can stick with for the rest of your life. Fad diets don't work: Once you lose weight, it's not really possible nor sensible to eat long-term what you ate while dieting. You gain everything back when you get back to "normal" food, since you never really acquired the proper eating habits in the first place. Try to stick with fish, vegetable, and white meat, eat smaller amounts of food, and stay away from too much oil, animal skin, fat, sugar, and red meat. It also helps not to eat your meals with your family, because you get tempted and you tend to eat what's in front of you. Also, try preparing your food yourself. You don't need to really be hungry naman--eating lots of vegetables and fruits will probably lessen your calorie intake much more than just eating a small amount of red meat or fried food. Investing in a book which lists food calories of common food (including fast food) and an inexpensive food weighing scale (they have this in SM home department) is a good move -- that way, you can see how much calories you're really eating. If you're hungry in between meals, don't eat junk food--try fruits, diet colas, and air-popped corn (just put popcorn kernels in a thick boiler and skip the butter). And do exercise! I was able to slip in regular exercises even during my premed and early med school years, so I'm pretty sure you will be able to, too. Half an hour 3x a week would be sufficient. And of course, set a goal that you can realistically reach or see yourself in (like, you'll look great in a sleeveless blouse once you lose 10 lbs., and so forth, not like, hey, you'll be a supermodel once you are 90 lbs.), and reward yourself with a non-food reward every time you lose some weight--for example, buy yourself a CD, books, or little abubots for every 5 lbs. you lose. That way, you can look forward to something while you're dieting.

Hope this helps. Good luck!




[This message has been edited by Ira (edited 02-26-2000).]

[clawed_out]

drink slim fast...
or try to have a time for exercise...lots of them...

[wAgKaNgMaKuLiT]

try bangkok pills or xenical... super effective... hehehe... j/k lang. ;)

[zimdude]

hey... good idea about the rewards... and yeah, sugar kalaban ko... :( gotta get used not having sweets.

[ChicagoPinoy]

Based from experience as personal trainer:

-small frequent feedings(depending whether you want to be just lean or muscular-mine's 40-40-20 -carbs-prot-fats)
-hydrate, hydrate, hydrate-meaning drink gallons of water
-enough rest
-and the best of all-exercise exercise exercise
(alternate cardio and weight training)


Remember, there's no shortcut in losing weight. You got to sweat it out!

Semper fit!

[PiNkAnGeL]

where can I buy slimfast? and how much? tnx!

[sentiments]

hi doc ira (and to whoever is reading this)!

i just want to ask.........i want to lose some pounds kasi......i'm not really overweight (120 lbs/5'3 ht), pero i thought of shedding some pounds dahil i want to have a slimmer waistline.............. i still go to gym 3x a week (for 2 months already)pero yung food i ate is what bothers me.........

kasi i'm just eating oatmeal for lunch and dinner (before i go for workout) pero i eat heavy breakfast (consisting of rice and fish)........i read somewhere online (http://www.s-t.com/daily/02-97/02-26-97/b01ho047.htm) kasi that oatmeal could make you feel full, therefore reducing hunger pangs, which is working naman..............kaso medyo worried lang ako baka i'm losing some nutrients along the way ........medyo magto-two weeks ko pa lang ginagawa yung "oatmeal eating" ko...........

do you think what i'm doing is healthy?

thanks in advance!

[Ira]

I'd suggest that you give up on these fad diets, especially since I'm sure you can't sustain this habit long-term. Substitute other fiber sources like fruits and vegetables for the oatmeal.

[sentiments]

gee........thanks for the doc :)

[meleagant8]

ako rin eh...
coz of my coure i do face the pc evryday and it is taking up mt time in exercising....
any advice and *** kinds of exercise....
im 200pounds and 5'10....overweight...

[Ira]

losing weight... (http://www.pinoyexchange.com/forums/showthread.php3?threadid=21983)
Need to shed some pounds (http://www.pinoyexchange.com/forums/showthread.php3?threadid=21534)
LOSE 10 LBS IN 3 DAYS? (http://www.pinoyexchange.com/forums/showthread.php3?threadid=24325)

[meleagant8]

doc ira...
any advice?
i need it...really...

[Ira]

I've said it in the previous links already. I have nothing to add. I don't believe in fad diets, and if you really want to lose weight permanently, you'd have to decrease your caloric intake and exercise. There's no magic formula.

[meleagant8]

Originally posted by Ira
I've said it in the previous links already. I have nothing to add. I don't believe in fad diets, and if you really want to lose weight permanently, you'd have to decrease your caloric intake and exercise. There's no magic formula.

iced tea?
lagi kc ako umiinom nun.....
exercise for half an hour...
ano anong klase ng exercise.....
pwede magsuggest....
ako kc situps ang pushups lang....
dati lagi....
ngayon bihira na.....

[Ira]

Try something more strenuous and which burns more calories like swimming, jogging, or biking. Situps and pushups won't help much if you're trying to burn calories.

[meleagant8]

Originally posted by Ira
Try something more strenuous and which burns more calories like swimming, jogging, or biking. Situps and pushups won't help much if you're trying to burn calories.

biking?
mga ilang minutes....
kahit gabi okei lang?
sa hapon?
swimming....i can't...di ako marunong....tsaka may phobia ako sa water....
jogging....
gusto ko sana kaso i want to lose some weight muna....
***** nga sa biking muna ko....

[Ira]

Try 30 minutes as a start if you can. Do it 3x a week.

[meleagant8]

Originally posted by Ira
Try 30 minutes as a start if you can. Do it 3x a week.

talaga?great!!!mamaya subukan ko agad!!!hehe!!!
iced tea?
is it ok?
lagi akong may iced tea e....

[Ira]

Not if it's sweetened.

[meleagant8]

*** NESTEA...
i dunno kung sweetened un...
tignan ko nga..

[CroSS_HunTeR]

Out of curiousity, do those ab-tronic machines work in losing weight?

[meleagant8]

Originally posted by Ira
Try 30 minutes as a start if you can. Do it 3x a week.

pwede rin ba sa gabi?
i was not able to start...
umulan kc...
2 days na...
paguwi ko lagi naulan...

[faerie princess]

just want to know.. how do you make your hips slimmer?

[_candies_]

EXERCISE! :macho:

i'm 5'9, 125 pounds. talaga bang overweight na ko?? sabi ng classmates ko, oo daw. :~(

[batang uliran]

No, you are not overweight by medical standards.

[chic_chic]

after 6 diet... try mo lang. it might work. it worked for me.

[meleagant8]

Originally posted by _candies_
EXERCISE! :macho:

i'm 5'9, 125 pounds. talaga bang overweight na ko?? sabi ng classmates ko, oo daw. :~(

underweight kamo....
:D

[_candies_]

Originally posted by meleagant8


underweight kamo....
:D

overweight daw ako eh?? naguguluhan ako. :~(

[meleagant8]

Originally posted by _candies_


overweight daw ako eh?? naguguluhan ako. :~(

kasi ako....
5'10 200 lbs...
my ideal weight is 160....
so hindi ka overweight....

[sp!t_k!cker]

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[danicalstix]

i dont recommend hydroxycut, its bad for the heart...its only for exercising...

good advice doc ira..ill take note of that..:)

[meyrs17]

ako naman my problem is i have no time to buy myself fruits and vegetables, nor to cook my own food. When ieat naman sa school or sa restaurant or sa fastfood, halos lahat naman puro matataas ang calorie ng mga pagkain.... hows that?

[Ira]

Local fast food, restaurants and school cafeteria by and large serve vegetables, salads, or fish. Stick with that, a cup of plain rice, and a diet drink. Avoid burgers, fries, and deep fried food.

[anguissette]

Diet and exercise are key. I'm the same height as you, but successfully reduced my weight when I once got a bit chubby. Here's a few diet tips - I guarantee that if you follow a regimen and stick to it, unless you're genetically predisposed to be heavier, you'll lose weight. Also, it's known that people with a lower BMI live longer - eating less but with optimum nutrition is a solution that scientists are looking to for increasing a person's lifespan :) Also remember that the WHO states that the traditional BMI charts are invalid for Asians (23- above is overweight for Asians rather than 25-29).

1. Reduce intake of carbs and sweets. That means, cut out stuff like cookies, cakes, buns, starchy desserts, halo-halo, ice cream, etc. If you really want a treat, try frozen yogurt (BTIC), fruit (like oranges/strawberries, no mangoes or bananas though, they're heavy with carbs), or low-fat versions of your usual treats. You can have rice if you want, try switching to brown rice or having only half a cup with each meal. Some people (including the formerly portly Izza Calzado) don't even eat rice. That doesn't mean you get to snarf bread and potatoes though! What you ought to do is to replace bread/rice/pasta with starchy vegetables, like cauliflower, yams (better than potatoes), broccoli, carrots, etc.

2. Stop eating full meals three times a day, like what ChicagoPinoy said :) Instead, scatter out your meals - divide them into something like three mini-meals and two snacks. Eating too much at once results in the extra calories being deposited as fat. So even if you feel full, and your body's probably happy, it goes to those rolls on your hips or stomach. Make lunch your biggest meal, and make it a salad or eat up on vegetables.

3. Count your calories. http://fitday.com/ This is a really good way for beginning dieters to see how much they really consume...that means recording everything you put in your mouth aside from diet cola, water and tea (try a diet journal or a log on your cellie/pda). You'll be surprised at how much you really eat in one day. Even candy has a lot of calories. Switch to low-calorie and low-fat versions of things like mayonnaise, butter (try not to use butter in cooking) and use a nonfat cooking spray for frying things/cooking things at home. If the recipe calls for more oil, substitute corn oil with less amounts of healthier oils like safflower or olive oil, or canola (I don't use any oil in cooking, it's olive oil only when absolutely necessary).

4. When eating out and in doubt, ask. I ask for nutrition information if a store has it (like Starbucks, know that a frappuccino actually has anywhere from 400-500 calories?! Blech.)

5. Look at labels. Food (esp. foreign food) always has a nutrition label. Our local packaged food is beginning to have nutrition information on it too. Low fat = 3 grams of fat or less. Don't buy food that claims it's diet/low-fat without looking at the label.

6. When it comes to local food, try sticking with seafood/vegetables, and those without coconut milk. Avoid traditional filipino baked goods and pastries as a lot of them have a lot of lard and butter combined with sugar. Stick with fish and eggs, take the skin off your chicken, if you absolutely have to have pork or beef, don't eat the fat parts and stick with lean cuts.
For healthier fat, fish is the best source, along with nuts (like almonds rather than peanuts) and avocados.

7. Take the stairs instead of the elevator/escalator and walk more. A day of heavy shopping - without the frequent snack breaks that Filipinos like - will definitely burn calories. Afterwards drink a lot of water/eat a light salad or something low-calorie but bulky, so you feel full and won't feel hungry.

8. Don't eat a lot at night or just before going to bed. Get a lot of sleep so you don't feel hungry and get tempted to snack in the wee hours of the morning ;)

[blakedaddy]

there is a bodybuilding thread int he hobbies and recreation forum and a diet and supplements thread here. read those threads and am sure you'll find your answr.

[jazzy]

minimize sweets and carbo. this works for me.

[Forbidden_Amber]

i lessen my carbo intake..
i drink lots of water, more than 2 liters a day..
i eat more fruits
i have oatmeal for my dinner... i put some raisins no sugar or milk...
1/2 cup rice for breakfast with ulam that i want..

i feel a little lighter.. i guess i will continue this to be healthy!

[AimmEMaN]

ei pips, i came to visit an interesting page in oprah's webpage. this one provides a better solution on how to get a healthier body right:

http://www.oprah.com/health/bob/program/bob_program_main.jhtml

[spadia]

im just curious
are appetite suppresants ok? do they have side effects?
have you guys heard of qi tian qi ? chinese herb daw
pls enlighten me thanks

[balot1211]

Originally posted by PiNkAnGeL
where can I buy slimfast? and how much? tnx!

sa landmark. p305.50 lang. pero hindi ito basta nakapagpapapayat. kapalit lang ito ng one complete meal mo. meaning di ka kakain ng kahit ano basta inumin mo lang ito. pero walang guarantee na di ka magugutom lalo na't sanay kang kumain. pag feel mo nagugutom ka na, skyflakes lang ang katapat nun.

ako, for almost 2weeks na, nilagang kamote lang ang lunch ko at pag dinner slimfast lang sabay tulog na para di makaramadam ng tulog. napapansin ko na di na ako masyadong nagugutom. pray ko nga sana simula na ito. dapat talaga mabago yung eating habit mo.

[Ira]

Some appetite suppressants are not safe (off the top of my head, those with phentermine, ma huang, ephedrine, pseudoephedrine). Depends on what you take.

[spadia]

Hi Dr. Ira

Qi tian Qing is the name

here are the ingredients
=Ginseng, medlar, polyphenol in tea leafs, lotus leaf, hawthorn fruit

[Ira]

I don't put much stock on Chinese appetite suppressants because they either have the active ingredient I mentioned above, or they don't work at all. By and large, diet pills from China are not safe.

[wolverine_19]

doc IRA how abt drinking Cancura green tea,pag iniinum ko to ***** 3x ako na eebs,ok lang ba to para maging slim ako?

[Ira]

If the product has the same effect as Kankunis, it causes your body to lose fluids, electrolytes, and minerals, and it can cause serious problems if fluid loss is severe enough. Once you take in fluids, your weight goes back.

[bahamas]

does green tea really boost your metabolism? have you guys heard of metabolift or those green tea tabs? are they helpful or one of those fad pills?

[sam999]

green tea will increase metabolism, if you take the right amount. A cup of green tea won't really boost your metabolism, you'll need to drink several cups. Nonetheless, it being a diuretic is already enough reason for you to drink a cup or two.

[kaakibat_02]

doc tanong ko lang nagdadiet me ngayon magtwo two weeks na ako sa mon at sa ngayon naka lose na me ng 10lbs!!! ang kitakain ko lang ay WHEAT BREAD at kahit anong palaman like hotdog na grill, ngayon tuna ok ba tong diet ko tapos minsan nag naglalakad me for abput 30 mins minsan 45 mims - 1 hr!! ok ba diet ko??? kumakain ako ng dinner ko ng mga 5:30-5:45pm basta bago mag six at pag nagugutom ako ng mga 10:30 nakain ako minsan ng 1 pc wheat bread!!! ok ba tong diet ko hindi kaya bumalik agad ang weight ko pag na achieve ko na *** ideal weight ko??? thanx

[blakedaddy]

Eat less of everything, minimize eating sweets and fats, minimize drinking iced tea and soda, exercise. Thats a sure fire way to lose weight. Most importantly, DON'T STARVE YOURSELF

[pexxerdoc]

Eat less of everything, minimize eating sweets and fats, minimize drinking iced tea and soda, exercise. Thats a sure fire way to lose weight. Most importantly, DON'T STARVE YOURSELF

I agree!

doc tanong ko lang nagdadiet me ngayon magtwo two weeks na ako sa mon at sa ngayon naka lose na me ng 10lbs!!! ang kitakain ko lang ay WHEAT BREAD at kahit anong palaman like hotdog na grill, ngayon tuna ok ba tong diet ko tapos minsan nag naglalakad me for abput 30 mins minsan 45 mims - 1 hr!! ok ba diet ko??? kumakain ako ng dinner ko ng mga 5:30-5:45pm basta bago mag six at pag nagugutom ako ng mga 10:30 nakain ako minsan ng 1 pc wheat bread!!! ok ba tong diet ko hindi kaya bumalik agad ang weight ko pag na achieve ko na *** ideal weight ko??? thanx

kaakibat_02,

Looks like you're doing great! 10 pounds! Ok yan! But make sure you're not over doing it. Stick to within 5 pounds of your ideal body weight!

Congrats!

[zinnia]

overweight daw ako eh?? naguguluhan ako. :~(

hello?! sinong nagsabi nun? hehe. well, baka they thought u're just 5'4! eh sis, for a 5'9 slim na yan. :)

[woofers]

I won our office weight loss wager by losing 14.2 lbs of weight between Jan 5 and today, Feb 6! Other participants lost almost as much as I did, except for one who was sidelined due to a back injury while playing badmintion. Aside from the injured guy, each participant lost an average of over 13lbs within a month.

We had wildly different weight loss strategies. I basically limited my food intake and worked out hard every weekday (cycling 1-3 hours in the AM). My boss ate nothing but salmon sashimi and green tea. The sole female did South Beach. One guy had a lot of pharmaceutical assistance - Xenical, fatburners, etc.

Basically we all ate a lot less than we usually do. I think that's the biggest factor in weight loss -- diet.

[jercey]

To everyone:

I'm Joyce Ann Mercy j. Dones, as your weight loss coach, can help you in your problems. You can view my website *okay*

www.donesjoyce.multiply.com

contact no:
09164788679
09227746004

[betchmarice]

may i ask what's the normal weight of a 5'4? Bakit ganoon? I hardly eat at all but im still gaining weight? i make sure na hindi high in cholesterol and calories ang kinakain ko. More on fiber nga eh but still lumolobo parin ako? what should i do? i have a very hectic schedule na hindi ko na pwedeng isingit ang exercise. How can i be skinny? im pear-shaped by the way..

[peja16_roller]

Focus more on bf% rather than weight based on height.

Lumolobo, parang bloating feeling ba? If so baka mataas lang salt intake mo kaya your body is retaining water.

[excusemyfrench]

may i ask what's the normal weight of a 5'4? Bakit ganoon? I hardly eat at all but im still gaining weight? i make sure na hindi high in cholesterol and calories ang kinakain ko. More on fiber nga eh but still lumolobo parin ako? what should i do? i have a very hectic schedule na hindi ko na pwedeng isingit ang exercise. How can i be skinny? im pear-shaped by the way..

thats the problem. you hardly eat. your body stores up fat more if you go starve yourself . do what normal people do, eat 3 meals a day, 5/6 small meals if you want.

since you dont exercise, dont expect drastic results. in your case, very little results would be seen in several months, unless you incorporate some physical activity and change your eating habits.

[betchmarice]

Focus more on bf% rather than weight based on height.

Lumolobo, parang bloating feeling ba? If so baka mataas lang salt intake mo kaya your body is retaining water.

yeah.. bloated ba.. parang lumalaki yung mukha ko ang braso ko..

[weetzie_bat]

gusto ko din mag lose ng weight, my 1st step is to increase my fiber intake... effective po ba yung biguerolai tea (mali ata spelling, basta yung kay toni g. ) at gynita? safe bang mag-laxative araw-araw? constipated din ako eh...

any tips?

[skuidward]

gusto ko din mag lose ng weight, my 1st step is to increase my fiber intake... effective po ba yung biguerolai tea (mali ata spelling, basta yung kay toni g. ) at gynita? safe bang mag-laxative araw-araw? constipated din ako eh...

any tips?

Go for the natural sources of fiber. Eat oatmeal, whole grain bread, fresh fruits and fresh veggies.

And drink at least 8 glasses/cups of WATER(softdrinks, coffee and iced tea don't count) a day.

[ms.jenny]

gusto ko din mag lose ng weight, my 1st step is to increase my fiber intake... effective po ba yung biguerolai tea (mali ata spelling, basta yung kay toni g. ) at gynita? safe bang mag-laxative araw-araw? constipated din ako eh...

any tips?

hi, ngdidiet din ako kasi am preparing sa wedding ng bestfriend ko sa May. umiinom ako ng biguerlai tea heheh kaso try it first pag wala kng pasok kasi kapag time n for your poopoo hindi mo n mapipigilan, mejo masakit sya sa tyan pero after poopoo wala ng sakit. mga 2-3 tyms poopoo a day, if you can try mo din mag quaker oats, heheh for 1 month na quaker kinakain ko as an alternative for rice so that means me ulam p din pero iwas pork and fatty food na, chicken ako at vegies then i dont eat chicken skin anymore(kahit un pinka masarap) huhu. mejo i lost 3 kgs n 1 month walang exercise po un, so kung magexercise k p mas mabilis. just make sure na kumakain k pa rin,, ehheheh :bashful:

[jercey]

may i ask what's the normal weight of a 5'4? Bakit ganoon? I hardly eat at all but im still gaining weight? i make sure na hindi high in cholesterol and calories ang kinakain ko. More on fiber nga eh but still lumolobo parin ako? what should i do? i have a very hectic schedule na hindi ko na pwedeng isingit ang exercise. How can i be skinny? im pear-shaped by the way..

hi girl...the normal weight for 5'4 is 112-124 pounds. If u really want to lessen ur eating and not craving for food para hindi k tumaba I can offer you the shake formula one of the best products of herbalife. that shake formula will be ur meal replacement pag tinake u un hindi kn gugutumin kc it includes all the healthy balanced meal..

you can check my site for more results...donesjoyce.multiply.com

God Bless!! thankyou!!!:)

[jercey]

gusto ko din mag lose ng weight, my 1st step is to increase my fiber intake... effective po ba yung biguerolai tea (mali ata spelling, basta yung kay toni g. ) at gynita? safe bang mag-laxative araw-araw? constipated din ako eh...

any tips?
i haven't try the tea... but if u want to increase fiber intake...I can help you I'm using fiber&Herb ng Herbalife... It's detox and cleansing...to clean your colon...and free from cancer... dati kasi I'm constipated kaya i used that then now regular na ako...

Kindly view my site...donesjoyce@yahoo.com

Ican truly help you...God Bless!!!

[skuidward]

For those who want to burn fat using L-carnitine, yung bagong product universal robina (makers of c2) ngayon na Envidia looks promising. I was checking the label and found out that you get 300mg of L-carnitine for only 10 cals per serving. Napabili tuloy ako. :D

The only downside of the product, pangit ng lasa. Being sugar less, siguradong walang lasa talaga. Imagine drinking PLAIN soda water or sprite minus the flavor. :yuck:

[poguaps]

warrior diet... (and exercise of course)


http://i579.photobucket.com/albums/ss234/poguaps/transformation2.jpg

[eeia_girl]

^^ wow... good job! :)

[poguaps]

^^ wow... good job! :)


thank you.