I'm 5'5 and 138Lbs...?

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Mean Missy	South beach is really effective. it is sort of hard but totaly worth it. Was this answer helpful to you? Yes / No

judith a.	try the liquid diet Was this answer helpful to you? Yes / No

Uri L	You really don't need to but an hour of cardio a day eat no less than 1200 calories and don't eat at night Was this answer helpful to you? Yes / No

Ernie G	eat a lot of salads, simple exercise like a lot of walking (or running if possible)..stay away from dairy like milk, cheese, butter, for sure, no ice cream or sweets...If you stick to this strictly, you will lose 10 lbs a month earlier than Feb 25..! Was this answer helpful to you? Yes / No

hershey	Well you're not overweight, but if you want to drop an extra 10lbs it wouldn't hurt. Do a lot of abdominal exercises and cardio workouts. Remember that you have to commit which means lay off the fatty foods. And don't stop working out when you feel like it because you will never lose weight like that. Try joining a gym, hiring a personal trainer, or trying a program like LA Weight Loss or Nutrisystem. Was this answer helpful to you? Yes / No

reddjoker1	FIRST THING IS NOT TO OVER EAT! DO NOT EAT LATE THE GO TO BED AND DO NOTHING THAT JUST PACKS ON THE POUNDS STAY BUSY LESS JUNK FOOOOD EAT RIGHT NO SKIN ON THE CHICKEN BAKED NOT FRIED ALOT OF RICE BROCCOLI Was this answer helpful to you? Yes / No

iHateNoobs	diet. Was this answer helpful to you? Yes / No

GirlyGirl<3	exercise! Was this answer helpful to you? Yes / No

rhsaunders	You aren't really enough overweight to worry. You have almost ten weeks until 2/25, so if you shed a pound a week (feasible and safe to do), you'll get there. Burn 500 more calories per day than you ingest to do this. Was this answer helpful to you? Yes / No

andy	10 lbs you can loose in a week or less. Eat smaller meals, eat more fruit and less candy.Drink more water and less soda/sports drinks. If you like drinking beer, drink light beer(miller light is good and it will do the job)running helps out alot or get on a bicycle. Was this answer helpful to you? Yes / No

John T	Have Confidence, and remember that being too skinny is not good Was this answer helpful to you? Yes / No

Tina H	I wouldn't suggest VIGOUROUS exercising, because most of the time it would only work out for a short while. If you want to lose weight in a healthy manner, try going jogging/brisk walking for a standard number of miles (regularly, of course). My parents and sister do that, and they do lose weight. Toning your muscles also help, because if you have more muscles, chances are, you can burn more fats. Also, in the diet part.. refrain from eating carbs for dinner. Try a salad for dinner. But do still remember to have breakfast! Breakfast is one of the key things that make you gain weight if you skip it. (According to a paperback my Mom read). Generally, eat a variety of food, because sticking to one type isn't going to help. A balanced diet is always recommended. Was this answer helpful to you? Yes / No

juanillo57	You can get busy with your boyfriend and for sure you will loose 2 lbs. each time, just make sure you eat properly and enjoy it. Was this answer helpful to you? Yes / No

PRINCESS DI	that sounds like a nice weight. y do u wanna lose? well, just watch what u eat, lower calorie foods and smaller portions. drink plenty of water, and do some cardio. Was this answer helpful to you? Yes / No

Joe G	eat right excercise Was this answer helpful to you? Yes / No

hey its me	-try to cut down on carbs like rice and bread -drink lots of water -keep your metabolism running, eat healthy snacks (kashi) -don't punish yourself when you accidently pig out or stray from the diet -treat yourself from time to time -eat fruits (bananas and apples are really filling) sometimes during girls periods it is easier to lose and gain weight, so make sure to eat healthy during your period and EXERCISE!! =] Was this answer helpful to you? Yes / No

emachine010026	To start you don't need to lose 10lbs, but if you must try this moderate exercise 3 times a week. Have your biggest meals before 4pm drink plenty of water and you should be fine. Was this answer helpful to you? Yes / No

Rayven Viktoria	first of all, you are perfectly normal.... second if i were you i'd do crunches, jog around the block every morning or sumthin Was this answer helpful to you? Yes / No

lilly	You can def lose ten pounds in 2mnths. It's about 5lbs a month. You have to believe in yourself, have confidence, and do this solely for yourself and no one else. You can check out weight watchers or go online to the biggest loser website, they have alot of helpful information on there.. but if don't have the money, you should get a calender to keep track of everything as to what your eating and right down the days u have time to exercise. Key factor in losing weight is moderation in the portions of food your eating and excercise, excerise, excercise. You can cut down your food portions by instead of eating the full plate of whatever your eating, cut out about 1/3 for example and incorporate 30minutes of exercise four days a week. Cardio is important, even if just walk around your local park or home, then increase this to jogging, then you'll see yourself running too. You will slowly but surely see results if you believe in yourself and stick to your calender for what days u are going to excercise and be mindful when your eating to cut out some of the food and drink plenty of water b4 you eat, that will make you feel fuller. Hope this helps a little! You can do this, its just a matter of starting the plan, but once you start, you will not stop! I did it and I feel so much healthier and fit!! Was this answer helpful to you? Yes / No

John G	ok you exercise almost every day and u try using diets. but to tell you the truth you are ot fat. you are only 138 thats not bad at all. Was this answer helpful to you? Yes / No

P.R. Girl	exercise u can definetely loose ten lbs by then Was this answer helpful to you? Yes / No

rainingurl	hm... i think your idea weight is 125 pounds, so you should lose 13 pounds not 10 pounds. Was this answer helpful to you? Yes / No

Must Be The Clouds In My Eyes	i wouldnt say you need to lose weight but if you want too he is right eating right is so important and excersize balanced Was this answer helpful to you? Yes / No

BalooO	I have been receiving a lot of e-mail lately about diet. In the past, I was never concerned about what I ate. I just went to the gym, trained hard, and that was the extent of my routine. Not until recently did I realize the power diet has over the way your body looks and performs. I believe that diet is at least 75% of the fitness equation. In this article, I'm going to describe in detail what I have learned about diet during my 12-week transition period. When to Eat and How Often This might sound strange, but you have to eat more often to lose fat and gain muscle. During my transition period, I never ate less than 6 meals a day. • Try to eat every 2 to 3 hours. • Do not eat complex carbohydrates after 6:00 p.m. or four to five hours before going to bed. • Try to eat one gram of protein per pound of lean body mass on lifting days and .8 grams of protein per pound of lean body mass on non-lifting days. • Never eat more than 70 grams of protein in one meal. Carbohydrates When I think of carbohydrates, I think of energy. Carbohydrates supply our bodies with the energy it needs to make it through a workout. Without an adequate supply of carbohydrates, the body goes into carbohydrate deprivation. This is called a state of ketosis (meaning our body is using protein as energy). This is not a good state to be in for long because it will rob the body of muscle tissue in an effort to create energy. On the other hand, if too many carbohydrates are consumed, they convert into stored fat. The idea is to consume just enough carbohydrates to make it through our workouts with sufficient energy. I have broken down carbohydrates into these three categories: • Simple carbs: These are sugars, or quick energy. They are absorbed very quickly into the body. Ex. Anything with sugar, also fruit • Complex carbs: This is where you get long-term energy for the day. These are long chained carbohydrates that brake down slower, giving us energy over a prolonged period of time. Ex. Oatmeal, potatoes, pasta, rice, breads • Fibrous carbs: These are things like vegetables. I think of them as roughage in order to stay regular. Make sure you include them in you later meals when you can't eat complex carbs. They are also a good source of vitamins. Ex. Leafy vegetables like lettuce. Protein Proteins are the building blocks of our muscles. Without a sufficient amount of protein in our diet, our muscles will not have the raw materials that they need to build up, or even hang on to what is already there. Net protein utilization: Not all protein is created equal. Different foods are absorbed more than others. For example, egg white protein is absorbed at 88%. That means we get about 9 eggs to our muscles. On the other hand, chicken breast are absorbed at 68%, meaning we get about 7 breasts to our muscles. It is imported to eat a wide verity of protein foods though; no one protein source has all the amino acids we need. • Whey protein (100%): the best source of Whey protein is from protein supplements. It is also absorbed very fast by the body, so it is best to take this when your body needs amino acids quickly: like right after a workout or when you first get up in the morning. • Egg whites (88%) • Fish (78%) • Chicken breast (78%) • Soy protein: My one bit of advice would be to try and stay away from Soy protein. It is not absorbed very well by the body. Fats We normally think of fats as being bad. The fact is certain fats are essential to building muscle and carrying out various functions of the body. There are 2 fat types we need to be concerned about: • Saturated fats: these are the bad fats. Avoid these fats as much as possible. You will find these types of fats mostly in meats • Unsaturated fats: these are the good fats. They are a good energy source and help us build muscle. You can find from plant oils. Peanuts are also a good source. Water Do not under estimate the importance of water! If you are looking to get lean, water will be your best friend. Drink as much as you can and as often as you can. Also, it is very important to drink lots of water when you're eating large amounts of protein to clean Urea from the system. Vitamins & minerals As resistance training athletes, we have a greater need for vitamins & minerals. When we workout and bring blood to our muscles it is important that our blood is full of those essential vitamins & minerals if we want to grow. Supplements Supplements are just that, meaning they are used to supplement your diet, not replace it. Don't ever think of it that way. Hierarchy of supplements: I developed this hierarchy of supplements based on what I thought were the most important and also by price. • 1. Proper diet: Without proper diet you are just wasting money on supplements. Start here! Do not think that supplements are going to do it for you alone. • 2. Multi-vitamin & mineral: It is very important to have all your vitamins & minerals when resistance training. Most of us are lacking in some areas, make it a priority to make this your first supplement. • 3. Protein powder: It is usually very hard to get all the protein you need from real foods. Powders make it much easier. Also, these powders are absorbed fast by the body making them ideal after workouts or before and after sleep. • 4. Creatine: This is great for harder workouts. It also makes you muscles hang on to water, giving them a better environment to grow. • 5. L-Glutamine: This is an important amino acid in muscle recovery • 6. Branch chained amino acid: These are great before and after workouts along with L-Glutamine because it gives your muscles all the amino acids it needs to repair and grow. • 7. ZMA: This helps you release more growth hormone while you sleep, increasing your size and strength. • 8. Thermogenic: These really help in the fat loss process. They also help you hang on to more muscle while dieting due to the fact you can eat more. • 9. Meal replacement: Although very expensive, meal replacements make it much more convenient to get some of your meals in. Also, you can get in more meals than if you were to eat only real foods. "The golden hour" Remember "The golden hour" because it will make things so much easier for you. "The golden hour" is a window of opportunity we have to get everything we have depleted in our body back in a short amount of time. Think of your muscles as a gas tank: When you workout, you use gas for energy or in this case glucose. After a workout, our muscles are in a unique state. They are able to fill back up very quickly leaving you full for the next workout. If you wait to long, your muscles don't fill back up as easily and the carbs you eat are more likely to be stored as fat. Doing this will also let you take advantage of insulin's muscle building effects from the simple carbs you have ingested. You want to ingest 50-75 grams of simple carbs right after a workout. Also, this is when you want to take your protein shake because it will absorb quickly and supply your muscles with the amino acids that they need. Insulin This is a very complicated subject, but all we need to know is that insulin can help us build muscle or can make us fat depending on the timing. Insulin is released by the pancreas in response to elevated blood sugar levels. We can achieve a high blood sugar level by ingesting simple carbs. Like "the golden hour" we have a window of opportunity to take advantage of the muscle building effects of the insulin without getting fat. We have about 4 or 5 hours after we workout to take advantage of insulin. If we take in too many simple carbs out of this window, we are very likely to store fat. Cheat day The theory behind the cheat days is you take one day every 2 weeks to eat anything you want and actually get leaner. It might sound crazy, but it worked for me. When you eat low carbs for a time for body begins to think it is not getting all the food it needs (because your not storing any fat) and begins to slow down your metabolism. When you bombard your body with food on that one day, it tricks your body into thinking it has all it needs and speeds your metabolism back up. I can tell you from experience, every day after a cheat day I felt leaner and looked better. Ketosis This is when your body uses protein for energy. This happens when we have too few carbs in the body or when we over train. I went into the state of ketosis for only the last week of my 12-week transition for a couple of reasons: (1) I wanted all of my muscles to shrink down so when I carbed back up, my skin would be tighter. (2) When you go into ketosis it seems to bring the water out from under the skin. Don't go into this state to loose fat. Without carbs your body can not burn fat effectively. You will loose weight rather quickly, but only because you don't have as much glycogen in the muscle. Also, you are simply loosing water. Remember that proteins are the building blocks for muscle and that means they are fair game for energy when in the state of ketosis. I would not recommend going into this state unless you are trying to get into a super ripped state for a short amount of time, like for a bodybuilding contest. Was this answer helpful to you? Yes / No

tonys_girl1219	You are actually just right for your height. According to the BMI calculator you are were you are suppose to be. You don't need to lose weight. Pluss if you lose weight fast, its very unlikely that you will keep it off. Was this answer helpful to you? Yes / No

ms.may531	o no...you are completely fine. loss 10 pounds and you will be skin and bones. Was this answer helpful to you? Yes / No

shadowjfaith	you sound fine they way you are but if you nedd to you can lose that by running, swimming, or playing a sport about 2 hrs a day and it will be gone in about 1 week to 2 weeks also dont eat lots of cals. while doing this and after words if you walk about a mile and a half a day it will stay off. Was this answer helpful to you? Yes / No

jane doe	Doesn't look like you need to loose weight. But if you really want to, then here are a few tips: Exercise at least 45 minutes a day (for atleast 3 days a week). Also, eat well-balanced food (well balanced carbs, fats, and protiens). When eating carbs- choose whole grain instead of refined flour, avoid high sugar, high fructose, and corn syrup containing foods. Try and eat lots of frest fruits and vegetables. If you eat meat, try and stop red meat, and reduce (if not stop) the amount of white meat. Avoid greasy, oily foods. Also, a diet program where you loose more than 2 pounds a week is not considered good. Stay away from such diet programs. Good luck :-) Was this answer helpful to you? Yes / No

ツ GameGirl	You don't need to lose 10lbs. Stop complaining. Was this answer helpful to you? Yes / No

Spoonfull of Sugar	It does not sound like you need to lose weight. If you are unhappy with your body the best thing to do is to eat healthy foods (theres lots of them), don't drink soda pop, and exersize. These things should be done by everyone regardless of there weight. Was this answer helpful to you? Yes / No

brii	50 crunches, 50 sit ups, 50 side crunches (25 for each side) per day dont eat junk excercise and replace soda for water. Was this answer helpful to you? Yes / No