Weightloss? good low impact workouts as well?

Question

i weigh the most i ever have at 215, i want to get down to 170 by at the least march. i just had surgery and can't run for about three months. what can i do to lose weight

Answer 1

I suggest staying away from junk foods and eat an apple or more a day.

Answer 2

Key to setting goals: break it down into steps. "At least by March" is 27 weeks from today, and at 45 pounds to lose, that's about 1.5 pounds per week--a good healthy rate.

The secret to weight loss, no matter what any programs tell you, is this: lower calorie intake, increase calorie output. It takes 3,500 calories to lose a pound of fat. So if you eat 500 fewer calories than you burn per day, you can lose a pound in a week--which is around a safe rate of weight loss. Remember, a typical human burns 2,000 calories a day, AND you'll burn more on days you exercise. I suppose the type of surgery determines the other activities you're restricted from. An elliptical machine, for instance, is like running, but relatively eliminates the impact of your feet hitting the ground, 'cause they're just moving in circles. Biking, rowing, running in the water, and swimming are also low impact activities.

For the three months that you can't run (or really, during any time of the year), it's the little things you do to your habits that'll add up to weight loss (and of course, healthy living). Get in all your major food groups. Eat more fruits in the morning (so you have time throughout the day to burn off their sugars) and more veggies as the day progresses. Try to skim down on calories in your afternoon snacks and dinner--you're going to bed in a few hours, why would you need a ton of calories to sleep?

There are also a variety of foods--like popcorn, soups, salads, cold cereals--that offer lower calories but don't leave you hungry. However, slathering your salad in fatty dressings, or buying Butter Lovers' popcorn, or high sugar cereals won't cut it. Add different vegetables, nuts, a sprinkling of cheese, or fruits to the salad for flavoring instead of all the dressing. Look for low-cal popcorn, or try Healthy Choice soups. Cutting corners here and there will pay off big time for when you can't be as active as you'd like.

If you're awake, keep your metabolism going. Jumpstart it early in the morning with a glass of water as soon as you wake up. Stay hydrated throughout the day. Your body processes the water without taking in any calories, so what's the harm? Eating 5 smallers meals rather than 3 big ones also keeps your metabolic rate up there. If you're starting to feel sleepy or lethargic, do some situps or pushups--gets your metabolism back up, and keeps you awake.

If you have access to a gym, you can try weigh lifting, but since you want to lose weight, you want sets and reps that make you pull less weight at more repetitions--this burns fat and builds lean muscle.