im not like really fat or anything, not overweight, i just wanna lose about 10 pounds and tone my body up a bit, so how da hell am i gonna do that? i've joined a gym and i go everyday for about 3 hours, and NO RESULTS, i eat the same way i did before, but now with the excercise, so i should be losing some weight, so um, can someone tell me what i should eat? i do cardio training by da way, anyway.. like what vegetables and the stuff i have to eat and which i can't, like.. can i eat rice? cuz that's pretty fattening, how bout bread? and crackers? im really desperate goddamn i get home every day like really really really tired from doin excercise like i can hardly walk, and still no ****in results!

You need to get your heart rate up high enough that your body is using the excess fat stored. That depends on your age. There should be a chart where you exercise that shows you what your target heart rate should be. Three hours a day of exercise is putting you at risk of injury as well. I hope some of that three hours is warm up and cool down time. My doctor recommends 40 minutes of exercise at least 3 times a week. To lose weight you may want to do that 5 or 6 days a week. Eat lots of veggies(without dip). Rice and pasta are okay just be sure to watch your servings. 1/2 cup spaghetti is considered one serving. A lot of people probably eat 2 cups or more as a serving and then go back for seconds. Stay away from processed foods. Cookies even the reduced fat ones still have a lot of calories and they are easy to binge on. Chips are the same way. Drink lots of water. Good luck.

Interesting that I saw this while I was at the gym, but there's a new study out by the JAMA. They're saying that moderate excercise (in this study, brisk walking for 45 minutes, 4-5 times a week) is as effective as pounding the gym for hours at a time. There were no real weight loss differences in groups that did the moderate excercise compared to people who spent a ton of time there. Pretty interesting, huh? Try getting some daily activities in, maybe even using Slim Fast. If you did the weight loss plan, you'd lose the ten pounds in a month or less.

--Karyb

You're building up muscle by exercising. Muscle weighs more than fat.

You say you are eating the same but exercising more. Try eating a little less and keeping your exercise level up and see if it makes a difference over a few weeks.

Its very simple:
reduce calorie intake, increase fiber foods. I lost 35 pounds in last 3 months. from 190 - 160. 18% body fat
monitor body fat than weight..

Try cutting down or eliminating your grains (breads, cereals, etc), dairy, high fat and processed foods (any food that has been mixed, cooked etc) as much as possible. Increase your plant foods (lots of fresh fruits and vegetables) You'll lose a ton of weight in the first week, which will mostly be water. You'll lose actual fat much more slowly.

Excercising alone won't do it, but should work hand-in-hand with diet. What you put in your body is just as important. Look at everything before you put it in your mouth and ask yourself if it's something your body can really use, or is it just for your eating pleasure?

Go by how your clothes fit, not what your scale tells you. If you are working out, you might be gaining muscle which weighs much more than fat. If your clothes are getting looser, then your body is definitely improving. Don't be a slave to your scale...many people can lose and gain several pounds (some people 20 pounds) throughout the day.

You also sound angry in your posts. Mental and spiritual well-being is an important process to health.

All the best to you.