Goal: 22 pounds in 3 months

Y

yakult

New member
Hellloooooooo!! :D

Just call me yakult and i wanna make my intro as short as possible.

Firstly, i am 152cm (5 feet), 57kg (126 pounds) and clearly overweight.

I actually terrible control of my diet and have a history of eating disorders.

But it's a new year and I want to do something for myself!

So, to lose 10kg (22 pounds) in 3 months, i have to lose about 3.3 kg (7 pounds) per month.

Now, I have some questions to ask you guys!

1) How often should I weigh myself?
I tried weighing daily and it does give me motivation to lose weight as I see weight lost but as soon as a I see just 0.1 kg of weight gain, I go bersek and drop the whole plan and gained back all my weight.

2) How much calories should I eat and lose in order to reach my goal?

3) What kind of exercise and how long should I do them to lose fats?

4) Should I weight train? If so, what kind should I do? I have dumbbells at home but I have no idea how to use them! I'm afraid I'll do them wrongly and have bulky arms.

THANK YOU!!!!!!!! :D
 
helloo!

welcome to the forum!! i'm new here too, but i'll try tohelp you with those questions as best as i can

1) WEIGH IN ONCE A WEEK!! that is the key. if you weigh yourself everyday (trust me) you'll go buzzerks. Pick a day, say today, saturday, weigh yourself in the morning before having anything to eat, and every following saturdays you should weight yourself at the same time (morning w/o breakfast) This will help you look forward to the next weigh-in and keepyou on track

2) There are many websites which can determine how many calories you should eat per day in order to MAINTAIN your weight. now this all depends on your height, age,sex and activity level. I strongly suggest you check one out, just type calorie intake onto google. Now from that number you should deduct 500 calories in order to lose 1 lbs a week, this can change if you decide to do exercices or not.

3) To lose fat, the best exercise is CARDIO! runnning, biking, walking, swimming.

4) weight training will be helpful! as you lose fat, you're skin will become looser, and so you need to tighten everything up! work out 2/3 times a week, start off with small weights. now the number of sets and reps depends entirely on whether you want to be toned or build up. toning: more reps, smaller weights. build up: less reps, bigger weights.

hope that helped!
again, welcome and don' worry, you have whole community of people here willing to help you out!
 
So i went to the calorie intake web and typed in my details.. and my results:

Maintenance:
1541 Calories/day
Fat Loss:
1233 Calories/day
Extreme Fat Loss:
1008 Calories/day

Day 1

Breakfast:
- 2 slices of wholemeal bread with mixed berry jam (170?)
total: 170

break:
- 4 zui kueh (little steamed rice cakes topped with preserved radish) (250?)
- persimmon (120?)
total: 370

Exercise:
20 mins of minute alternate spd 4 and 8.
Calories burnt: 140
Argh :( felt that my bones in my legs were hurting. Is it cos i havent run in quite a while?


lunch:
- 2 pieces of steamed chicken (200)
- stir fry beansprouts with some sort of thin tofu thing (150)
- persimmon (120)
total: 470

Dinner:
- stir fry brocolli - (35)
- portion of omelette (150)
- straw mushrooms (70)
- pomelo (70)
total: 325

Overall:
1335 - 140 = 1195 kcal

(calories are totally estimated.. but are my estimations correct?)

Pretty alright for the first day. Was totally tempted by the butter cookies and green tea chocolates but luckily i resisted. Hopefully I can keep this up!
 
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Day 2

Breakfast
- 1 slice of raisin bread (120)
- 1 cup berry essence (30)
total: 150

Lunch:
- Grilled chicken sandwich (outside food.. so about 400?)
total: 400

Break:
- 1 cup of plain yoghurt w/ oats (150)
total: 150

Dinner:
- 6 - 7 thin (from a friend.. so about 210 - 245?)
- serving of stir fry bok choy (60)
- 1 big apple (100)
- alots of mangoes (220?)
total: 570 - 605

supper (OMG :():
- 1/2 butter finger (45)
- 4 square green tea chocolates (171)
- pork soup w/ potatoes and straw mushrooms (250?)
- fried pork (200?)
total: 666 gosh :(

Overall: 1936 - 1971

Omg! But why do i still feel hungry and my legs feel awfully tired??
 
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