22 year old who wants to make a lifestyles change

I'm 22 years old who at 5'2 inches is weighing 75kg
I want to lose as much weight as possible before November
To be specific, i do not want to become a bodybuilder, what i want is to be lean and athletic, to be more specific i want to play soccer/football so a body to adapt to that. leann muscle but more fitness.
I would love to get different opinions on this and suggestions on fast exercises to lose weight - possibly not as much time in the gym and more cardio. any help is help so thank you for reading.
and if can a nutrition plan too.

Chino Rodriguez
 
Pure cardio could lose you weight, but this is best if combined with other activites especially if your aim is ot take part in specific activities like football. Throw in some circuit style training, intervals, spinning, anything you enjoy. Walking around the park dribbling a football will be good, get you moving longer than you will realise and occasionally running when you make a mistake and have to go get it back, when it comes to weight loss there is one simple rule, movement is good if it gets the blood pumping faster than at rest, the type is up to you. The most important rule I tell people when exercising is find stuff you enjoy, that way you will stick to it.

You are carrying a lot of weight for your height but as I know that is only part of the story. This is not a personal question just assessment from someone you don't need to worry about knowing, are you 75kg of muscle, fat, roughly even mix, more of one than the other? I am overweight according to every bmi chart, but strangely don't get called fat, must be the iron in my training diet.
Your lifestyle, current fitness level etc. will all have a bearing on what you can do. If you are relatively active and used to carrying that weight around you at your age you will be in a good position to do some relatively high level exercises in short time, if your version of exercise is changing channels and walking to the car, like the vast majority, the sessions will have to start with this in mind. Starting at too high a level will be dangerous, leave you immobile and usually result in you quitting, it is better to start low and build up to ridiculous than try ridiculous, fail and quit.

There are fat loss programs on here that are good a name to look for is goldfish, he puts some good generic stuff on the boards. I do some of this and can tailor to suit if there are injuries or health issues to be aware of, when I am out of my depth I say so and leave to others more knowledeable.

Diet is best kept simple and with todays world of processed food that can be more difficult than it should be. You are being smart by giving yourself months instead of weeks, now I will be pushing that a bit further and advising you to set yourself up with a diet you will be happy to have occupying 95%+ of your meals for life. This may seem ridiculous but come November keeping to safe sensible losses of 1 or two pounds, just under 1/2 to 1 kg, a week you could be 6 to 12 kg lighter than you are now and will have new goals in mind. Drastic changes to diet are generally ill advised and should only be done occasionally, so find a balanced one you can stick with and increase or decrease the overall amount without damaging balance.
If you see diets saying cut out this that and the other I would generally say avoid them, unless it's stop eating lard and sugar for snacks. Fat is not automatically your enemy, so it is ok to have some in your diet, sugar is bad in excess, you need virtually none but carbs are not all sugars and we have spent millions of years evolving for a high complex carb diet. The morons telling you to ignore this and cut out all carbs are suggesting something you will only be able to do safely for a matter of weeks and will result in you going into starvation mode and putting everything you lost back with extra, great business model for them getting repeat business lousy for anyone following these diets.

Food pyramid is a good guide for balance, please note the word guide. Look at the rough proportion, don't worry about exact numbers of portions as some show, and accept that you need to use what you have around you. If your pyramid shows pictures of bread, rice, some bananas, brocolli, a glass of milk, a fish and a cow you don't need to eat each of these in a day, especially the whole cow. Hate rice, eat pasta, hate pasta, eat potato, allergic to dairy, eat something else, the exact food it not important, the proprtion and volume are.
 
Please give me advice on my diet that i want to do till November

Breakfast - Uncle Toby's original oatmeal with half cup glass of milk 129 cal
Snack - 3 original Rice Cakes 105 cal
Lunch - one grilled chicken breast with broccoli carrots and sugarsnap peas 266 cal
snack - 3 original rice cakes 105 cal
dinner - one grilled chiken breast with broccoli carrots and sugar snap peas 226 cal

is that ok? advice asap please!
 
The balance is good, could do with a bit more fruit and veg, and adding some bread, pasta etc. to lunch and dinner, but you would be eating better balance than the vast majority. Eating this frequently will help maintain a good metabolism for energy burning, so this really is a good go.

Volume is the only concern, but it is a big one. The average person needs 1,500 to 2,500 calories a day dependant on gender and genetics. Annoyingly when you see the scrawny rake that is eating 24/7 and never changes the chances are they are just designed to waste a lot of energy, like me.

Your diet consists of calories as listed below
129
105
266
105
226
giving a total intake per day of 831 calories.

If the intake is too low you will be permanently hungry and likely to reach for something sugary, the bodies natural way to get instant energy. It may also hinder your ability to train effectively.

That said if your body will run on that volume and not make you feel too starved it will work. At your height I am guessing you don't take a lot to fuel so you would be looking at the lower end of the calorie spectrum as standard anyway, 1,500 or so. The proposed is just over half that spread out over the day with regular carb intake to help prevent starvation mode, if your body falls for it.

There is more good news with this diet too. If it isn't enough it will be easy to increase and still keep balance. The below numbers are based on having 1.5 times as much breakfast, lunch and dinner, the latter two being part increasing the current ingredients and part adding some rice, pasta etc. and having 5 rice cakes between meals instead of 3, these to be eaten piecmeal rather than as two extra meals.
193.5
175
399
175
339
Giving a total of 1,281.5 calories, still lower than the 1,500 I would expect your normal to be, and with the addition of exercise enough to still keep you losing weight, without feeling starved.

If you are happy to give your diet a go and stick with it for a few weeks go for it. Even if this is something you find needs to be increased, it will reduce your apetite enough that increasing it as I have said will satisfy you, balance will be maintained and the diet shouldn't be debilitating.

The other possible concern is variety. I spent years literally eating the same basic foods 99.9% of the time and found this easy, most don't. It is worth considering swpping chicken for fish or another meat on different days, have rice one day, pasta another, vary the veg etc. If you eat for sustainance alone as I did then ignore this but if you enjoy your food as I do more often now, keep it varied.
 
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