Need Help!

A

andyroberts10

0
Ok, Im a teenager that needs to lose alot of weight.

I decided that Im starting my diet today, and need to cut down alot on what I eat, and do more exercise. Im going to start on the exercise bike that I recently bought, and by cutting down on what I eat.

If I go on the bike for about 10miles everyday and just eat at mealtimes, then if hungry between meal times just eat fruit and drink water. Will this help me to lose weight quickly?

I want to lose it quickly, anyone got any more tips?

Thank you all.
 
Read all the sticky posts at the top of the forums such as the Nutrition forum to help you figure out how/what to eat. Food isn't as much related to weight loss in a good or bad food kind of way, but how much you take in. You can find out how many calories you are taking in on the average day using the calculators in the Nutrition 101 sticky, from there you can try to design a decent diet that puts you about 500 calories below that level (which is called your "maintenance" levelll; the amount of calories your body needs to maintain itself as it is). Also look up HIIT (High Intensity Interval Training) for your cardio, as it has proven itself to be very effective for fat loss.

The average estimate for a person to healthily lose weight is at a rate of about 2lbs a week. If you are new to excercising and have a lot of weight to lose, the first lbs will drop off fast. The closer you get to your goal the tougher its going to become.

I think the first step you need to do is look through these forums (Nutrition, Weight Training, etc) and get yourself set up with a plan for food and for the gym. Wanting to lose weight and keeping it off is not a small thing. It's a lifestyle change. If you get serious about it you will see what I mean. You start looking at food differently, and you get so into the physical activity you start feeling bad without it.

Good Luck, AP.
 
andyroberts10 said:
I want to lose it quickly, anyone got any more tips?
Click to expand...
You'll need to bike longer than 10 minutes per day if you want to drop weight quickly. Like the above poster said, read a lot of the stickies in the different forums for some good information. You should think about looking into a gym membership.
 
biking can be a good excercise especially if its not a leisure ride and you work at it. I think the best way to get started is to read most of the stickies around but most of all you need to realize that permanent weight loss is not a short process and is a lifestyle change i would say the best way to start is to up your physical activity and although portion control is important try making better choicesyou''ll get pickier and pickier but I think a lot of the times most people have trouble reachingat their weightloss goals is because they snap into it all at once and eventually get discouraged (ie its psychologically hard to go from no excercise and eating out to going to the gym 5/6 days a week and eating a lean protein/complex carb every meal)
 
Im now going on the bike for around 40minutes each day. I go for 30minutes at around 15mph, and then for the last 10mins, I go at normal speed for 1:30mins then quick for 30secs, and so on and so on, until the 40minute mark. Will this help me anymore?
 
Speeding up and slowing down is called "interval" training, and is a good way to burn fat fast.

Take the time to read around here, and learn all you can about nutrition--nearly everything you need to know can be found on this site. I have lost 50 lbs since last November, and the vast majority of education I received came from here. Nutrition is truly the master of the success of any weight loss plan. You can exercise all you want, but if you eat like crap it will be hard to lose the weight, especially quickly.

You say you are a teenager--how old and what are your stats? How much are you trying to lose? Have you talked to your doctor and do you have the support of your family?
 
Yes, I have the support of my family. Im 18yrs old, but would prefer not to say my weight.

I will give you what I eat daily:
Breakfast - apple
Lunch - soup, and a slice of bread, with water.
Dinner - potatoes/pasta, some form of meat, peas, carrots, sweetcorn, with glass of water.
Snacks - strawberries, toast, tea, banana

On top of that I would exercise for 40mins on the exercise bike, I have just completed 10miles in 40mins.

How is this going?
 
Well, if it helps, I am a 215 lb female, on the journey to get down to normal--it's Ok to tell us--we may be able to better help you with more info...:luxlove:

Your diet needs some work. It certainly isn't super-awful, but some changes coudl be made to improve the speed of your weight loss.

Overall, your diet is lacking protein. Your breakfast is way too small, lacks protein, and sets your metabolism up for a slight sugar rush then a crash. You will need more protein to jump-start your metabolism in the morning. It's hard to give you good feedback about your lunch because it really depends on the soup you're eating, and its ingredients, and how it's prepared. Is it from a recipr, or store-bought? Is it cream or broth? Does it have protein (beans or meat)? Is the bread you're eating whole wheat or multigrain, and do you butter it or eat it plain?

Overall, you may benefit from replacing some of the carbs you eat with some lean protein. Pasta and potatoes can be OK in occasional, smaller portions, and especially related to potatoes--how are they prepared? French fries are much different from a dry baked potato! :)

As AP said, you want to figure out your "maintenance calorie level"--the amount of calories at your age, height, and weight, that it takes to keep your current weight, then eat 500 cals or so less than what it takes to maintain. This, coupled with a solid exercise regimen, is how you will lose the weight.

Also, and I know you'll say this seems impossible, but you need to be drinking between 1 and 1.5 gallons of water per day. It will help improve your "fat oxidation" rate, or the rate at which fat is burned.

Do you have any way to monitor your heart rate while on the exercise bike? Knowing your HR helps to make sure you are working within your fat burning zone. Also, your exercise regimen NEEDS to include weight lifting for maximum results!
 
But is it not best to eat as little amount of food, hence why I have so small a breakfast?

The soup would either be lentil, or vegetable. This is homemade and I have plain white bread with it (one slice).
 
andyroberts10 said:
Ok, Im a teenager that needs to lose alot of weight.

I decided that Im starting my diet today, and need to cut down alot on what I eat, and do more exercise. Im going to start on the exercise bike that I recently bought, and by cutting down on what I eat.

If I go on the bike for about 10miles everyday and just eat at mealtimes, then if hungry between meal times just eat fruit and drink water. Will this help me to lose weight quickly?

I want to lose it quickly, anyone got any more tips?

Thank you all.
Click to expand...

Be a warrior that FIGHTS and be CONSUMED by your VICTORY!

YES BABY!

THIS ROCKS! :)

1. Get your Mind and Body Connected and Prepared.

2. Change your Eating Habits

3. Determine your Calorie Maintenance Needs (MT Line)

4. Determine your Deficit or Surplus in Calories over your MT Line dependent upon your goals:

a. Calorie Deficit for Fat Loss
b. Calorie Surplus for Weight Gain


You have to learn to MASTER yourself, to become the MASTER of Weight Loss or Weight Gain for YOURSELF.

Through your goal journey WATCH, LOOK, and LISTEN, to your body it will TELL YOU if your doing the correct things or combination of things!

========================================================
Change your eating habits (below are some suggestion examples)


The 3 Nutrients (Carbs, Good Fats, and Protein) are an essential factor in the diet; however, the Law of Energy Balance within the DIET, is the ultimate KING while the Nutrients can play in some key decisions made within the body.

○ Try eating 5 to 6 smaller meals during the day

○ Balance your meals out during the day so in one day you have a mix of Protein, Carbohydrate and good Fats

○ Drink lots of water during the day and before, during and after exercise

○ Simple Carb Examples: (Various fruit) Grapefruit, Watermelon, Cantaloupe, Strawberries, Oranges, Apples, Pineapple, etc

○ Complex Carb Examples: Whole Wheat Pita Bread, Oatmeal, Long Grain Brown Rice, Brown Pasta, Malto-Meal (Plain, whole wheat),etc

○ Good Protein Examples: White or Dark Tuna, Chicken Breast, Lean Turkey, Lean Ham, Very lean Beef, Quality Whey Protein Powder, etc

○ Good Fats Examples: Natural Peanut Butter, Various Nuts, Flax Seed, Fish Oils.

○ Dietary Fiber: Whole Grains (Bran), Some fruits (like Apples), and vegetables, nuts and seeds

Dietary Fiber

=========================================================
Do yourself a favor, figure out your Maintenance Line (MT Line), adjust off of this, eat well balanced spaced out meals (DONT EVER starve YOURSELF), AND listen to your body for the results.


Go here and read on some basic and fundamental information:

Weight Training 101

Nutrition 101

Delaware Consumer Health Information Services (Originally Posted by Wrangell)


Weight Training Technical Articles
==================================================
Some Info on the ab core:

Abdominal Training


How to get abs guide

==================================================
Go here for some thoughts on the mental side:

Weight Loss Intricate


The ChillOut Log by Chillen
(allot of pages to go through, but there IS good information that may help you if you take the time to seek it)
===================================================

All of the links, plus additional links (Not Listed here) that you may be interested in are in this link below:

http://training.fitness.com/new-member-intro/where-begin-all-info-links-18741.html

====================================================

In the event you are interested in cereals:

(I put this together sometime back for reposting to those that may need it)

1. Steel Cut Oats, Old Fashioned Cut Oats, and Regular Cut Oats (quick cook type), in large containers.

2. Various types of Go Lean Kashi cereals.

3. Fiber-One. (60 calories per 1/2 Cup, and source of fiber)

4. Grape Nuts

GRAPE-NUTS:

Ingredients: WHOLE GRAIN WHEAT FLOUR, WHEAT FLOUR, MALTED BARLEY FLOUR, SALT, DRIED YEAST, SOY LECITHIN. VITAMINS AND MINERALS: REDUCED IRON, NIACINAMIDE, ZINC OXIDE (SOURCE OF ZINC), VITAMIN B6, VITAMIN A PALMITATE, RIBOFLAVIN (VITAMIN B2), THIAMIN MONONITRATE (VITAMIN B1), FOLIC ACID, VITAMIN B12, VITAMIN D.

Its devoid of any "added in" sugars, and from what I have read on Lecithin, this is used in many bread products for various reasons, and isnt a bad ingredient.

5. Shredded Wheat and Shredded Wheat and Bran: (NOT SUGAR TOPPED)

POST SHREDDED WHEAT ORIGINAL SPOON SIZE

Ingredients: WHOLE GRAIN WHEAT

TO PRESERVE THE NATURAL WHEAT FLAVOR, BHT IS ADDED TO THE PACKAGING MATERIAL--If you dont like perservatives, dont select this one
==========================================================
Post Shredded Wheat and Bran

Ingredients: WHOLE GRAIN WHEAT AND WHEAT BRAN.

TO PRESERVE THE NATURAL WHEAT FLAVOR, BHT IS ADDED TO THE PACKAGING MATERIAL. If you dont like perservatives, dont select this one

Both are devoid of any "added in" sugars.


Alpen No Sugar Added Cereal

Serving size: 2/3 cup servings per container:7

calories:200
total fat:3g
sodium:30mg
potassium: 250mg
total carbohydrate:40g
sugars:7g (mostly from raisins)
protein:7g

Ingredients: rolled oats, whole wheat, raisins, pearled barley, roasted hazelnuts, skim milk powder, whey powder, sliced almonds, malt extract. 14 ounce box

Alpen No Sugar Added Cereal

This naturally delicious swiss style cereal has no added sugar or salt and is very low fat. A combination of oats, wheat, barley with raisins and roasted hazelnuts and almonds makes this a healthy alternative for your morning meal.


ROCK ON! :)

Best wishes in all that you do in life and within fitness,

Chillen
 
Starting a personal Journal:

You may want to consider creating a journal in the journal section of the forum. This way you can ask additional questions, post your diet and training, keep a log of thoughts, etc.

A lot of persons view these logs, and it could assist you, possibly, in allot of ways!


ROCK ON! :)

I wish you the best in all that you do in life and within fitness,

Chillen
 
Yeah, what Chillen said.....or instead of reading all that you could just get lipo and be done with it. ;) :D


If you're really overweight, it won't take much to see fast weight-loss results....it's almost like your body is aching to get thinner the moment you stop gorging on junk-food and taking-in over 4k calories per day.

Let me caution you on one thing: what you are trying to do here is not lose weight, you're trying to lose FAT. Your body can only breakdown & metabolize your fat at a certain rate....it took years to stack-on that weight, so it's gonna take some time to take it off: don't look for "real quick" solutions...few things in this world worth having come easy or quick. Massively depriving your body of calories will result in fat loss, but also muscle loss and other stresses that will not do well for your body: slow & steady does the job!

Exercise, good....but as G-Gal pointed out it's mostly about your diet, and when it comes to diet, it's calories in vs. calories out. In short, you want to take in a healthy balance of protein, healthy fats and whole carbs. You'd be doing yourself a favor to do some research and read-up on nutrition...lots of good info here and at your bookstore.

Btw..biking is excellent, it uses the largest muscles in your body and it's relatively low impact, don't be afraid to hit it daily.....DO be afraid of sitting behind a fat-chick in spin-class.

I will promise you this.....if you lose this weight and get where you want to be, you'll likely rate it as one of the best things you've ever done for yourself in your life....and each day you keep at it, it'll get easier.
 
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