hi.. i need to lose around 8-10 kgs in this next 4 weeks.. so i can be in time for my next tournament.. however i cannot afford any personal trainer or anything.. because my parents said they can do it for me.. however they do not have any background on this so i need help on how to lose these amount of weight.. i heard it is really hard.. but possible.. and i am really determine to do it as i am desperate to lose it.. ive read on some article somewhere that you should limit ur calorie intake per day to only 500 cal and burn 300 of this.. however im not really sure on the figure.. so can any of you please help me on this.. im really desperate to burn it off in this 4 weeks.. thank you
how do i lose weight?
- Thread starter fatboy
- Start date
atatu
Legend
I can't tell you how to lose a lot of weight in four weeks, I don't think it can be done safely. I recommend taking a long term approach. The best way to lose weight is gradually, a pound a week is about right. In twelve weeks you could lose 12 pounds which is a lot. There are tons of books out there, but the bottom line is you have to burn more than you consume. This is what has worked for me. Exercise six days a week, lift weights three days, do cardio three days. Then rest. Cut your carbohydrates down, eat several small meals instead of three large meals and drink lots of water. Keep a journal of everything you eat and al the exercise you do. Don't expect results right away.
Craig Sheppard
Hall of Fame
fatboy,
You are right on the 500 cal mark. It is based on the theory that losing one pound a week is healthy. Unless you are obese, losing 1-2 lbs per week is a healthy and attainable goal--any more than that through starvation or overtraining is not recommended. So the theory goes that you need to burn 3500 calories to lose 1 lb of weight. If you eat 500 calories per day less, and up your activity level, you will have burned those 3500 calories and lost 1 lb in a week.
Personally, I think losing 8-10 kgs in 4 weeks is not a reasonable goal unless you are very obese. Even 4 or 5 kgs, which is around 9-11 pounds, is pushing it in a 4 week period if you are reasonably healthy. The problem with telling yourself that you need to lose 10 kgs in 4 weeks is a psychological one. You may get very discouraged if you don't see progress immediately, and might give up after 4 weeks if your (unrealistic) goal hasn't been met.
If you're serious about permanently losing weight, take it slow and steady. Time is on your side, and your friend in weight loss. If you don't make 10 kgs by this tournament, you can play in another tournament 4 weeks after that and you may be closer to your goal.
Secondly, if you're serious about being fit for life, you'll stop looking at your scale. You should measure your waistline today, and then periodically measure your waistline to gauge your progress. If you're training hard, you will be replacing fat with muscle, and perhaps not losing weight. What you will be doing is losing body fat and increasing your lean body mass. Go to a clinic or health club and get your body fat tested. Keeping tabs on your waistline and your body fat are the only true ways to gauge your progress. Again, if you step on a scale every day, you are setting yourself up for failure and discouragement.
Stay focused. Good luck.
Craig
You are right on the 500 cal mark. It is based on the theory that losing one pound a week is healthy. Unless you are obese, losing 1-2 lbs per week is a healthy and attainable goal--any more than that through starvation or overtraining is not recommended. So the theory goes that you need to burn 3500 calories to lose 1 lb of weight. If you eat 500 calories per day less, and up your activity level, you will have burned those 3500 calories and lost 1 lb in a week.
Personally, I think losing 8-10 kgs in 4 weeks is not a reasonable goal unless you are very obese. Even 4 or 5 kgs, which is around 9-11 pounds, is pushing it in a 4 week period if you are reasonably healthy. The problem with telling yourself that you need to lose 10 kgs in 4 weeks is a psychological one. You may get very discouraged if you don't see progress immediately, and might give up after 4 weeks if your (unrealistic) goal hasn't been met.
If you're serious about permanently losing weight, take it slow and steady. Time is on your side, and your friend in weight loss. If you don't make 10 kgs by this tournament, you can play in another tournament 4 weeks after that and you may be closer to your goal.
Secondly, if you're serious about being fit for life, you'll stop looking at your scale. You should measure your waistline today, and then periodically measure your waistline to gauge your progress. If you're training hard, you will be replacing fat with muscle, and perhaps not losing weight. What you will be doing is losing body fat and increasing your lean body mass. Go to a clinic or health club and get your body fat tested. Keeping tabs on your waistline and your body fat are the only true ways to gauge your progress. Again, if you step on a scale every day, you are setting yourself up for failure and discouragement.
Stay focused. Good luck.
Craig
Craig Sheppard
Hall of Fame
One other thing. Drop the handle 'fatboy'. It is a reminder of something you are not happy about. You don't want to be a 'fatboy' apparently, and you certainly don't want to be known as that.
It may seem silly and it may sound too touchy-feely, but just like tennis, weight loss is very mental. Every step you can take to keep positive and view your self in a positive light is worth every effort. Even silly stuff like an online handle can work against you.
You need to keep a positive mental image of yourself at all times. You'll be lean, you'll be quick, and you'll be the best tennis player you can be. No more 'fatboy'.
Stay focused. Good luck.
Craig
It may seem silly and it may sound too touchy-feely, but just like tennis, weight loss is very mental. Every step you can take to keep positive and view your self in a positive light is worth every effort. Even silly stuff like an online handle can work against you.
You need to keep a positive mental image of yourself at all times. You'll be lean, you'll be quick, and you'll be the best tennis player you can be. No more 'fatboy'.
Stay focused. Good luck.
Craig
raftermania
Banned
Losing weight is really simple:
Burn more calores then you consume!
Do this for a few weeks and you will see results.
Burn more calores then you consume!
Do this for a few weeks and you will see results.
Marius_Hancu
Talk Tennis Guru
Ronaldo
Bionic Poster
This sounds naive but you ARE entering a tennis not a wrestling tournament. What has weight-loss to do with tennis? Get in shape to play tennis, forget about weight-loss. I actually found that by eating more often, 6-8 times/day, lost 4 kg in a month and the food gave energy to keep up the workouts. Btw, lost 30 kg in 6 months when I was 18 by eating more often, and limiting my food portions to no larger than what would fit on a saucer or the size of my fist.
raftermania
Banned
Make sure the small meals are not served by McDonalds.
Datacipher
Banned
Ronaldo said:
Ronaldo is right! Take it from me, I was a trainer for 6+ years. There isn't a healthy way to lose that much fat that fast. When people do lose weight that fast, generally they are losing a little fat, a little muscle and a lot of water. Then they say "ooh, look how much "weight" I lost" and then wonder why it comes back so quickly and easily.
More importantly for you, losing weight that fast will very likely cut into your performance. If you are only worried about how you look at the tourney, then yes, a crash diet could make you look slimmer quickly...but if you want to perform....! Well, then I would not recommend it!
Getting into shape naturally and gradually will indeed likely enhance your performance in many ways! Rapid weight loss generally cuts into stamina, strength, sharpness etc.
Take the smart advice given here, take your time...do it slowly...after all you didn't get overweight in 4 weeks.
TripleB
Hall of Fame
I lost 44 pounds in 6 months by making the following chages:
Drank Fat Free Milk for Breakfast
Drank water at all other times (occasional Gatorade during tournaments)
Ran every other day - started at about 8 miles a week and worked up to about 20 miles a week
Didn't eat after 7:00 pm
Ate veggies as a side to my meal whenever they were offered
Last Summer (at age 37) I was in the best shape of my life. I've put a couple pounds back on over the holidays but will begin running again in two weeks.
Tried Atkins a couple years ago and lost about 36 pounds in 8 weeks but I wasn't in any better shape and all the weight came back and then some.
TripleB
Drank Fat Free Milk for Breakfast
Drank water at all other times (occasional Gatorade during tournaments)
Ran every other day - started at about 8 miles a week and worked up to about 20 miles a week
Didn't eat after 7:00 pm
Ate veggies as a side to my meal whenever they were offered
Last Summer (at age 37) I was in the best shape of my life. I've put a couple pounds back on over the holidays but will begin running again in two weeks.
Tried Atkins a couple years ago and lost about 36 pounds in 8 weeks but I wasn't in any better shape and all the weight came back and then some.
TripleB
Marius_Hancu
Talk Tennis Guru
TripleB said:
Well, low fat milk will help indeed. Even better soy milk or replacement with tofu for breakfast. That also wrt your heart and blood vessels.
Take out oil, butter and margarine from your kitchen. Becoming more vegetarian will help. I am only using 50g of meat a day for several years now and I am fine.
Running and anything cardio will help:
http://www.brianmac.demon.co.uk/fatburn.htm
at they accelerate the metabolism. Preferably, that should at least 30min in length in each session.
However, in the end, as others have already pointed out here, it's the calorie balance that counts: how much you put in wrt how much you consume.
cantaloupe
Rookie
ugh tofu,
2 years ago I lost about 30 lbs in 3 weeks. I ran every day for about 3 miles each time. Key is to set a slow pace to start and then work it up if you find it too easy. Also not eating after 6 pm is a very good idea. Don't drink any pop or eat over sugary substances, and sleep well (I was sleep like 9 hours a day). no krispykremes
2 years ago I lost about 30 lbs in 3 weeks. I ran every day for about 3 miles each time. Key is to set a slow pace to start and then work it up if you find it too easy. Also not eating after 6 pm is a very good idea. Don't drink any pop or eat over sugary substances, and sleep well (I was sleep like 9 hours a day). no krispykremes
guys id like to thank for your input.. i really do appreciate it.. if that is the case by only losing 1 kg/week is the best way then ill certainly do that... the reason i need to lose that weight is because not only i want to look slim for the tournament but people have said to me if i could lose 10 kgs then i can generate more head speed as the dead weight (fat) on my body is no longer there so my muscle can work its full potential.. but if losing it to quickly could take away my muscle then i wouldnt do it.. but thank you for all ur support and advice.. i hope u all have a good day!! THANKS AGAIN!
mitchell_ota
New User
I'm not sure how much my advice is worth, but I've been on this extended weight loss thing for pretty much the past year, and I've dropped almost 40 pounds, and a ton of bodyfat (from around 22% to just over 12% now). I actually got a lot of good advice from a few bodybuilding websites, since when it comes to reshaping the body and things like that, those guys seem to have it down to a science.
Losing only a pound or two a week is the safest way to do it. If you burn more than that, you're probably burning away muscles too, which kind of defeats the purpose. I'd shoot to increase your protein intake (aim for about a gram of protein per pound of bodyweight), and try and balance out your macronutrients to a 40/40/20 scheme (40% of calories from carbs, 40% from protein, and 20% from fat). The easiest way to start losing the weight is to look up your basal metabolic rate, and figure out how many calories you're going to need to get as a minimum. A good calorie number to aim for is somewhere around 300-500 below your total calories burned (BMR+activity levels), since that will automatically create a defict that will cause you to lose fat. The higher protein content in your diet will help to prevent catabolism (muscle loss). Split the food up into 5-6 meals spread out evenly throughout the day. That will help keep your body's metabolism up and it'll prevent your body from going into starvation/storage mode.
It probably wouldn't hurt to do a bit of strength training too, since muscles are what burn up the calories you're using, and if you have more muscle, you'll burn more calories per unit time. You don't have to aim to be like Arnold or Ronnie Coleman, but just pumping some iron on a regular basis will help you along. Plus, the added strength and muscle will help augment your tennis game (more power, less chance of injury, etc.). Just so long as you have a good stretching regimen along with the strength training, you won't have to fear being muscle-bound.
I hope that this will help you out at least some. I've been following this kind of diet/work-out plan for the past 3-4 months, and it's done great things for me. I'm hoping to hit the tennis courts more when it stops raining so much over here in Hawaii and seeing what all this work on the diet and in the gym has done for my tennis. Good luck!
Losing only a pound or two a week is the safest way to do it. If you burn more than that, you're probably burning away muscles too, which kind of defeats the purpose. I'd shoot to increase your protein intake (aim for about a gram of protein per pound of bodyweight), and try and balance out your macronutrients to a 40/40/20 scheme (40% of calories from carbs, 40% from protein, and 20% from fat). The easiest way to start losing the weight is to look up your basal metabolic rate, and figure out how many calories you're going to need to get as a minimum. A good calorie number to aim for is somewhere around 300-500 below your total calories burned (BMR+activity levels), since that will automatically create a defict that will cause you to lose fat. The higher protein content in your diet will help to prevent catabolism (muscle loss). Split the food up into 5-6 meals spread out evenly throughout the day. That will help keep your body's metabolism up and it'll prevent your body from going into starvation/storage mode.
It probably wouldn't hurt to do a bit of strength training too, since muscles are what burn up the calories you're using, and if you have more muscle, you'll burn more calories per unit time. You don't have to aim to be like Arnold or Ronnie Coleman, but just pumping some iron on a regular basis will help you along. Plus, the added strength and muscle will help augment your tennis game (more power, less chance of injury, etc.). Just so long as you have a good stretching regimen along with the strength training, you won't have to fear being muscle-bound.
I hope that this will help you out at least some. I've been following this kind of diet/work-out plan for the past 3-4 months, and it's done great things for me. I'm hoping to hit the tennis courts more when it stops raining so much over here in Hawaii and seeing what all this work on the diet and in the gym has done for my tennis. Good luck!
