Weight loss tips and advice? 3 months?

1

Many nutritionists, athletic trainers and physical therapists I know or talk to say 1 lb a week is a safe and manageable goal. 2 lbs is doable but you could lose some muscle unless you get really OCD and keep track of everything you do. Even though one pound a week only amounts to 14 lbs it's probably yours any many other peoples best bet to lose weight you want to lose. Many people only gain 5 maybe 10 lbs a year, some don't gain any so when you think about it 14 lbs is a lot. 1 lb of fat = 3500 calories, so you need to take in 3500 less calories a week to lose 1 lb of fat which averages to 500 per day. You need to create a 500 calorie deficit a day through exercise and your diet. Try and figure what your daily energy expenditure taking into account how active you are (just google it or if you can sit down with a professional). Giving up junk food and sodas is a good start. Eat nutrient rich foods (ie vegetables, fruits, whole grains), cut down processed foods, eat fiber rich foods like oatmeal or brown rice or WHOLE wheat bread (you want about 20-24g a day, fiber does cause gas though), eat good fats (monounsaturated I believe they are) like almonds, avocasdos, etc, do some cardio OUTSIDE (1 mile is about 90-110 calories burned depending on who you are) treadmills are not efficient if you're pressed for time, calisthenics (pushups, pullups, ab work like situps, body weight squats or lunges, etc) are great for building muscle (the more muscle you have, the higher your metabolism, and the more calories you burn), consider buying some whey protien from costco or something or at least get some protein in after you exercise. So maybe run like 2-3 miles one day then do some resistance training the next and just switch off. Give yourself a day to rest too. These are just the basics. Hope this makes sense and helps. Good luck!

this will help you see some improvements of losing weight in a week....

try now...i think you have plenty of time to have a great result!

Fat Loss Factor By Dr. Charles Livingston - http://fatlossfactor4.gu.ma/