Lose pounds and inches

What types of aerobic exercise or any other exercise can I do to lose at least 10-15 pounds?

I need to lose at least 10-15 pounds and try and get a flatter stomach by the end of the summer. What foods can I quit to lose pounds as well?

Public Comments

1. Riding a bike an hour a day Doing sit-ups and push-up And walking or jogging on a track for an hour EACH DAY! Is guaranteed to take off that weight
2. you need to burn off that layer of visceral fat to get the toned stomach. excercise and dieting. interval training is the best. you can do it with biking,running,swimming,jumping rope or whatever. its basically run a 100 metres then walk till you catch your breath and then do it again and again. turning vegetarian would be the best for weight loss and a flatter stomach. if you crave meat then opt for soy. high-ish fibre low-ish carb high-ish protein (waaay to many foods to list. google them and find out what food has what. also read up on GI indexes of carbs.) muesli for breakfast is going to take care of your fibre. soy will take care of your protein. beans and legumes are good. stay away from deserts and mcdonalds (bad carbs) dont over do it with the rice,potatoes and brown bread (good carbs)
3. To get a flatter stomach you need to do two things 1) remove the layer of body fat between the abdominal muscles and your skin 2) tone those muscles so that they don't sag. Toning the muscles is easy (in theory). Crunches, leg lifts, trunk twists, and any number of other exercises you can come up with. There are dozens of them. Just do a lot of them 5 days a week. Always give a day or two just to let the muscles rebuild themselves, that's the part that actually makes them stronger and tighter. Losing the weight is another story. Most people burn about 1500 calories a day just doing nothing but breathing and letting their heart beat. A good diet is 2000 well selected calories, just to get all of your needed vitamins and minerals (most Americans eat closer to 4000). So you have to work off the extra 500 calories just to break even. You have to work off more calories to lose body fat. One pound of fat contains 3500 calories so you need to burn 35,000 more calories than you eat to lose 10 pounds. Assuming there are 6 weeks left in the summer, you are looking at 833 calories a day. So plan on doing 1333 calories worth of exercise every day to lose that 10 pounds. For most people, that would be like running 12-15 miles a day (not on a treadmill). Or you could take about 4 hours of aerobics classes a day. In other words, it's doable but it won't be easy. Good luck.