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health advisory Diet Diet 2007-11-11 21:04:53

i know youve probably heard this a trillion times but ..... what are some exercises i can do to get skinnier. Im looking for an exercise list with a duration of about 10-20 minutes that i can do every morning and night. i need to get skinnier mostly in the stomach hips and legs. Please help. Oh and by the way im 5'3 135lbs

-Lacey

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Answer:

You can't spot reduce; you need to reduce your overall body fat.

There is no magic weight-loss pill, supplement, fad diet, or juice. The ONLY way to lose weight is to consume less calories than you burn. Brad Pitt didn鈥檛 get cut for Fight Club by drinking green tea, and you won鈥檛 either.

Walk for 30 minutes every day including weekends, Mondays, and Fridays. Do at least 30 minutes of weight training each week. Do 60 minutes of additional, higher intensity cardio each week. You don鈥檛 need additional equipment鈥攊nfomercial products like the Ab Lounger, Sauna Belt, etc. are all worthless so don鈥檛 waste your money.

Cut back on the foods you eat with high fat and high sugar content. Eat only single servings (read the label) with less than 3 grams trans fat and 3 grams sugars. Your primary source of sustenance should be grilled boneless skinless chicken breasts and canned tuna (in water, not oil). No dairy (except low fat cottage cheese occasionally); no processed meats; no heavy sauces; no chips, cookies, sodas, breads, etc.

Eat breakfast, and eat five small meals per day instead of three big meals. Don鈥檛 starve yourself during the day, but if you don't wake up famished, then you ate too much the day before. Stop eating at least two hours before you go to bed.