16 yr old weight loss (203lbs) - Losing 40 lbs in 1 year

E

Enthusiasm

New member
Is it possible for me to lose 40 lbs in 1 year? I understand the fact that I am young and can easily get fitter than most older people can but is 40lbs a realistic goal in 1 year for me?

Diet:
Drinks - Basically ONLY water

Food:
-Breakfast: Pint glass of smoothie or 1-2 poached eggs
-Lunch: Oat biscuits (220 calories) or tomato quick soup (200 calories)
-Dinner: Curry with chicken and white rice/vegetables or lean mince meat with black beans and spaghetti sauce or Chicken and mashed potatoes/vegetables or pasta with chicken meatballs
(I don't like fish or beef, haha)


I also believe that some of my heavy weight is muscle because I look overweight but definitely don't look 200 pounds.

Exercise:
2-4 mile walk for 5-6 days a week
Maybe some cardio in the evenings some nights
Light jogging around my neighbourhood

If I keep this lifestyle change up, is 40lbs+ a realistic goal? Thanks everyone!
 
On face value, Enthusiasm, your diet certainly doesn’t appear to be that unhealthy. However, what ingredients are used to form your breakfast smoothies and how large are your evening meal portions?

Additionally, are the curry and black bean sauces created from scratch or do they come from a jar?

As reasonably healthy as your diet appears, based on what you’ve presented, I’d say that you’re possibly eating too much in the evening and not enough at lunch time. As such, your insulin secretion increases dramatically, to break down sugars in the carbohydrate consumed. Reduced activity in the evening, for example, invariably increases the risk of glucose being stored as fat or adipose tissue.

Equally, due to your age, you don’t necessarily want to severely restrict calorific intake or eliminate certain macronutrients from your diet, as your development could be compromised.

As a starting mark, research BMR calculators, since they’re largely accurate at helping to ascertain daily calorific intake, based upon levels of activity. Having obtained your active BMR, you can begin to create a deficit of approximately 400-500Kcal per day. In addition to the calories burned through exercise, the daily deficit that you introduce should help you to begin losing weight.

However, as you lose weight, you’ll need to regularly re-calculate your BMR in order to ensure that you don’t plateau. A reduction of a stone in body weight roughly equates to around 700 fewer calories needed each week. Equally, if your level of activity increases you’ll also need to take this into consideration when re-calculating your BMR.

Whilst weight loss isn’t an exact science, by introducing sensible daily deficits, increasing levels of activity and reducing levels of insulin secretion, you should begin to lose weight (approx 1-2lbs per week), allowing you to get closer towards your preferred weight.
 
MrNiceGuy said:
On face value, Enthusiasm, your diet certainly doesn’t appear to be that unhealthy. However, what ingredients are used to form your breakfast smoothies and how large are your evening meal portions?

Additionally, are the curry and black bean sauces created from scratch or do they come from a jar?

As reasonably healthy as your diet appears, based on what you’ve presented, I’d say that you’re possibly eating too much in the evening and not enough at lunch time. As such, your insulin secretion increases dramatically, to break down sugars in the carbohydrate consumed. Reduced activity in the evening, for example, invariably increases the risk of glucose being stored as fat or adipose tissue.

Equally, due to your age, you don’t necessarily want to severely restrict calorific intake or eliminate certain macronutrients from your diet, as your development could be compromised.

As a starting mark, research BMR calculators, since they’re largely accurate at helping to ascertain daily calorific intake, based upon levels of activity. Having obtained your active BMR, you can begin to create a deficit of approximately 400-500Kcal per day. In addition to the calories burned through exercise, the daily deficit that you introduce should help you to begin losing weight.

However, as you lose weight, you’ll need to regularly re-calculate your BMR in order to ensure that you don’t plateau. A reduction of a stone in body weight roughly equates to around 700 fewer calories needed each week. Equally, if your level of activity increases you’ll also need to take this into consideration when re-calculating your BMR.

Whilst weight loss isn’t an exact science, by introducing sensible daily deficits, increasing levels of activity and reducing levels of insulin secretion, you should begin to lose weight (approx 1-2lbs per week), allowing you to get closer towards your preferred weight.
Click to expand...



Thanks for the reply. My dinners aren't that big as I tend to leave around 20% of whats left on my plate to the pigeons outside my house and I drink water throughout the day. I walk either in the morning or evening for 2-4 miles and do some light cardio in the evenings. My lunch can sometimes be a pint glass of smoothie (banana, apple, berries) or my breakfast might be the smoothie. I also drink quick soup for a early lunch if I am feeling peckish after a few hours after breakfast.

So, 1-2 pounds per week if I keep up the diet and exercise routine and maybe add a little more physical activity ie. walking home from school or going outside with friends.

Also: My BMR is 2042.6 so I should be eating around 1500 calories per day then? Thanks!
 
Having obtained your resting BMR, did you multiply it by either 1.2 (sendentary) or 1.375 (lightly active) in order to ascertain your active BMR? If you didn’t, you need to do so, introducing a daily deficit calorie deficit from your active BMR.

By deducting from your active BMR, you’re ensuring that sufficient calories are being consumed (avoiding starvation), whilst also allowing you to create a deficit that should allow you to begin losing weight.

As for your comments about not being diabetic, I wasn’t suggesting that you were. I’d simply attempted to demonstrate the effect that larger evening meals can have upon the secretion of insulin, especially if they’re high in carbohydrate.

On the physical activity front, I’d suggest that you need to do more than you currently are. When performing cardio you need to be working as close to your aerobic threshold for as long as you can, in order to burn fat through exercise. Short, intense periods of all-out effort (think HIIT) are even more effective upon your ability to oxidise fat.

When performing close to your aerobic threshold or under-taking HIIT, the sessions will be considerably shorter than SSC (steady-state cardio). This isn’t anything you should worry about since both are demanding upon the body, not least in their ability to burn fat and improve your cardiovascular fitness.
 
That's sound amazing, When I was started to lose my weight I have just only use Garcinia cambogia extract for simple diet.
 
For the question "is it muscle?"

You can feel muscle, so if you can't feel the muscle in the area(s) you're looking at it's either because the muscle isn't engaged or more likely there isn't much muscle there

The best thing you can do is self study, engaging a muscle involves performing some kind of targetted excercise so you not only work the muscle but become able to feel and control it too

Losing 40lb over a year is a very realistic target, i'd recommend focusing on building up your body rather than simply losing the weight

Engaging and building muscles, strengthening your bones and doing cardio... improve everything which you think needs improvement

Your body will have it's own natural shape and features, the best advice i could give you is to accept and love your own body, be happy with it then you won't have any trouble building it however you like

You should also figure out why you've got 40lb extra in the first place, don't be reactionary as this is what leads to people putting the weight back on again afterwards...

I lost nearly three times that amount doing less excercise than you've suggested, be efficient. The trick with weight loss is to push your body enough to grow, but not so much that you injure yourself.

Good luck and remember to enjoy your body, don't abuse it :)
 
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