Need to lose inches and weight ?

Question

i need to lose inches and weight in the next month. i am in the military and currently busting tape. i want to do this the right way so i can prevent this in the future....i am six percent over my body fat right now. i am 62 inches tall and weigh 164. i need to weigh like 138 or make tape. can anyone give me some good advice? and how long will it take for me to lose the weight or at least a couple of inches so i can pass tape...

Answer 1

drink a lot of water! Eat more veggies and fruits! exercise at lease a hour a day.

Answer 2

East six small measl throutout the day rather then thee big ones....dont east after 6 pm ,,,,,,,and drink losts of water ....and NO juice or caffine then  exersise with Jack http://www.youtube.com/watch?v=TKCGe2Ezr...  

Answer 3

ill giv u a little tip , did u know drinking ICE COLD water burns calories? do tha as often as you can thru the day and eat 2 raw veg before each meal , try to have 4 small meals a day and no more than 300 calories. :)

Answer 4

Hey there. First of all, good for you joining the military, very noble cause. Now first thing to understand is that body fat percentage is little more than your percent fat and the rest is muscle. There is no median, your weight falls into one of those two categories. So it would make the most sense that you REPLACE that excess fat you have with lean muscle (i'm not saying pack on the weights and supplement), but some time in the weight room wouldn't hurt you. Moreover, you burn over 500 calories/hr lifting weights (depending on intensity). However, the best thing that I've found when attempting to lose weight is: Get your calories under control! I know this sounds like the mantra of every dietitian, but it's true. What people don't realize is that you have to manage your macro nutrients (fats, carbohydrates, proteins) within that calorie intake. On an active schedule (and you should be active if you're serious about losing weight: running, swimming, biking, lifting, EATING!), I would recommend a breakdown of 55% calories from Carbs, 30% calories from protein, and 15% calories from fat. Yes, CARBS ARE NOT YOUR ENEMY! Eat lots of fruit, refine your foods, at it will in turn refine your body. Through this method, I lost 20 pounds in about a span of 3-4 months, and I was in no stretch of the imagination overweight. Best of luck with your diet!

P.S. Water intake is also very important, it has been proven to satiate your appetite, curbing your hunger and controlling your intake. There are various calorie calculators on the internet; simply google "Calorie Calculator" and i'm sure you will get a site that can tell you exactly what you'll need.