How can i lose weight?

K

KK19

0
I'm 17 years old male living in the UK and this summer i would like to lose wieght but i don't know where to start.

Could someone please give me some step by step ( routines ) to do which i can start fairly soon to help me lose weight over the summer holidays which i have which is 6 week but of course ill be carrying it on after that.

Here are some figures about me all calculated by the bmi calculator.

Age = 17
Gender = Male
Weight = 196lbs / 14stones
Height = 70.9inches / 5 foot 11
Body Mass Index = 27.3 kg/m2

Could someone please help me start a routine which they can come up so i can follow it to help me lose weight. preferably something which i can do at home e.g running because i don't have access to gym.
 
I'll help you out by giving you a couple of ways to lose weight. I'm 22, weigh 165lbs, 5'8.5" and have about 6% body fat. not to sound ****y but i'm a pretty muscular person but i didn't get here without a lot of work. i swam for 11 years of my life and have been working out religiously for the past 4 years. from everything that i've experienced, one thing i can definitely pass on to you are quicker ways to get to where i am today. so there are 3 MAIN FACTORS to fitness that i've noticed

CARDIO
-i recommend doing some cardio every single day. what most people don't understand is, cardio is about time not distance. so running a mile, if it only takes 15 minutes, isn't an adequate cardio. you want to keep your heart rate up for around 20-30min, depending on your experience. if you don't have time (which everyone does), run in place for 10 minutes straight or longer. that'll get your heart rate up for sure.

WEIGHT LIFTING
-go to the gym and lift weights. if you don't have a gm membership there are tons of exercises you can do at home. if you do decide to lift weights, i encourage you to research the "x-rep".

MOST IMPORTANTLY: DIET
-working out a lot and doing a lot of cardio combined with a poor diet will yield you few, if any, results. simple things you can do to obtain results are excluding the following things from your diet
*SODA
*sweets/candy/etc
*eat an ALKALINE diet
the problem with a more alkaline diet is that some alkaline foods are quite expensive.

If you want more information on how to get fit or on alkalizing your diet, PM me. i'm here to help. good luck!!!

-GLA
 
malkore said:
Alkalize your diet?

Seriouzly?!
Click to expand...

The guy spent 11 years swimming, it's bound to have sent him a little crazy.
He's like an aquatic Forrest Gump

To the OP, what's your goal? Is it just weight loss or are there other things you want to add, like muscle gain, endurance etc?

The key to losing weight is a calorie deficit, plain and simple, no need to complicate that too much. Any other goals you have in terms of physical performance are where you start to get into training plans
 
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Ride_On said:
Yeah what's up with that advice? What would the point of that be..
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The point is that you PM him and then he sends you a link or some info on how to hand over money to be fed some BS fad diet that does **** all but makes him a few dollars
 
LOL, you guys entertain me. i'm not trying to sell anything. my mom is a nutritionist and me, being her son, am looking to go into the same industry so i wanted to utilize this forum to start giving people 1 on 1 advice.

to clarify, what i meant about alkalizing your diet is that, most people's body's are heavily acidic. look at body builders, they are encouraged to eat a lot of leafy greens and also lots of fish because they are highly alkaline compared to acidic foods such as red meats, dairy...pretty much anything that doesn't include fish, leafy greens and certain fruits (like bananas). if you do the research online, it's been said/proven that eating a more alkaline diet results in weight loss and better overall fitness.

i hope that clarifies things. jeesh, such an uptight crowd
 
Metabolic acidosis isn't that common...

An alkaline diet alone wont make you lose weight. It's, no matter the pH level of the food, the energy balance that controls the weight.

Imo, the alkaline hype has gone over the line. There's no need to go into all that kind of trouble if you just are trying to lose some weight.

Eat real food - only less. :)

(Sorry for not answering the opening post. I'll try to get time later today)
 
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Well i just want to lose weight so i am the norm body weight for my age and height. and then ill go on from there if i want to be more muscular ( which ill prob do want to be just not a body builder ) but id like to take it step by step if u you know what i mean.

I have already started taking things out of my diet but what can i add in replace of things like chocolate/crisps if someone could come up with a diet plan for me it would be great just a basic one to help me out cause i just found my self reverting back to eating chocolate and crisps and other snacks when im hungry. ( believe me i really do want to stick to plan but atm there is no one to help me )

Also what Cardio can i do at home to help me loose weight could i have some examples to start me of ?

Also could someone please tell me what the norm body weight if for my age and height? :eek:
 
Maclago said:
Metabolic acidosis isn't that common...

An alkaline diet alone wont make you lose weight. It's, no matter the pH level of the food, the energy balance that controls the weight.

Imo, the alkaline hype has gone over the line. There's no need to go into all that kind of trouble if you just are trying to lose some weight.

Eat real food - only less. :)

(Sorry for not answering the opening post. I'll try to get time later today)
Click to expand...

Its fine get round to it when ever you can i just want someone to start me of on the basics because at the moment i haven't a clue just trying to reduce my diet but find my self reverting back because there is nothing i can eat so i need a basic plan if possible
 
GLA said:
LOL, you guys entertain me. i'm not trying to sell anything. my mom is a nutritionist and me, being her son, am looking to go into the same industry so i wanted to utilize this forum to start giving people 1 on 1 advice.

to clarify, what i meant about alkalizing your diet is that, most people's body's are heavily acidic. look at body builders, they are encouraged to eat a lot of leafy greens and also lots of fish because they are highly alkaline compared to acidic foods such as red meats, dairy...pretty much anything that doesn't include fish, leafy greens and certain fruits (like bananas). if you do the research online, it's been said/proven that eating a more alkaline diet results in weight loss and better overall fitness.

i hope that clarifies things. jeesh, such an uptight crowd
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I think we'll have to agree to disagree here. Sure, it's better to be balanced, but I can't imagine how helpful that would be in weight loss. Your sig isn't very promising - PM me on how to get a more alkaline diet without changing food intake. How would it be possible to change your diet without changing the food?
 
Ride_On said:
I think we'll have to agree to disagree here. Sure, it's better to be balanced, but I can't imagine how helpful that would be in weight loss. Your sig isn't very promising - PM me on how to get a more alkaline diet without changing food intake. How would it be possible to change your diet without changing the food?
Click to expand...

No offence but i think this is getting abit of topic of my initial post can we just drop this debate?
 
Hi,

Be sure to read the stickies here and also in the weight lifting forum and the Nutrition forum (to start). You can get a good idea of what you need to be doing by just going over them. Find out what you think will work for you, then report back here pronto mister and let us know what you are going to try for YOURSELF. Only you can get this done, not us. There are plenty here to help you out though.

Check out for cardio


Your diet is most important!

I find trying to add protein into my diet is the best way for me to eat clean. I have to skip the junk because it offers no protein. Find higher protein foods and eat them with 4-6 meals a day.
 
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JohnnySolo said:
Hi,

Be sure to read the stickies here and also in the weight lifting forum and the Nutrition forum (to start). You can get a good idea of what you need to be doing by just going over them. Find out what you think will work for you, then report back here pronto mister and let us know what you are going to try for YOURSELF. Only you can get this done, not us. There are plenty here to help you out though.

Check out Running :: The Couch-to-5K Running Plan[/url] for cardio


Your diet is most important!

I find trying to add protein into my diet is the best way for me to eat clean. I have to skip the junk because it offers no protein. Find higher protein foods and eat them with 4-6 meals a day.
Click to expand...

Well im fully aware that in the end its going to be down to me that HAS to do it. but i just want some advice on ways to go about it.

Ive already kind of made a schedule which i hope to stick to every week where 4 days of the week i do Walk/Running for at-least 30 min to start me of. Here is where i am struggling because i don't know if its to much or its to little because i have summer holiday work to do as well i need to fit that into my schedule.

Also, Firstly i don't know what foods are a good source of protein and also i don't know how many proper meals a day im suppose to be having and what general foods that i should be having in those meals. so i jsut wanted some advice to start me of on what to eat how many times a day should i eat.
 
A walk/run program is excellent. If you are very new to exercising be sure to use your rest days, so your body can have a break it will need it. So 3-4 days I would think would be fine. If you are using at the Cto5K and are struggling on one of the weeks, don’t be scared to repeat the week until you feel stronger. It takes time, no rush.

For scheduling most find it less likely to miss a workout by doing it first thing. This way nothing gets in the way and it will actually energize you for the day. It’s a good feeling that you took care of yourself first, knowing you are dedicated to yourself and your new lifestyle. That’s all we really have anyway, ourselves, the only thing we can really control in the world.

Here is a list of healthy foods
http://training.fitness.com/nutrition/lvs-grocery-list-19098.html

Keep researching what is right for you when it comes to food intake. Don’t sweat the number of meals to much. Most eat 3 meals and 2 snacks a day.

Good sight to track your macronutiens
The Daily Plate on LIVESTRONG.COM - Calorie Counter, Weight Loss, Food Calorie Counter, Nutrition Facts | LIVESTRONG.COM

Read as much as you can here, I still am.
Fat Loss | BodyRecomposition - The Home of Lyle McDonald
 
Eat lean proteins, poultry and fish, and lots of vegetables, some fruit. Substitute anything with white flour with whole grains, make sure bread's first ingredient is whole grain or whole wheat, not just wheat flour. Cut out simple carbs (anything with sugar) cut out fried foods, cut out processed foods like the frozen prepared foods and canned foods. Eat fresh as much as possible, frozen veggies work though because they usually have zero additives. Drink LOTS of water.

Eat 3 small meals with healthy snacks in between, no chocolate or chips, unless you want a piece of dark chocolate here and there. But no chips! lol .. and get at least 30 minutes of cardio at least 4 times a week. You wanna sweat and get your heart rate up. It's not good to be hungry, your metabolism will slow down to make up for not eating enough. An example of a good breakfast would be egg whites and whole grain toast with no sugar preserves, or a high fiber cereal like Kashi Go Lean with skim milk.
Lunch is something like a turkey sandwich on whole grain or wrapped in a whole wheat tortilla with lettuce and tomato and a salad, or just fresh veggies .. and dinner would be grilled chicken or fish, with steamed or grilled veggies .. if you want pasta whole grain is delish, fresh marinara is easy to make with some olive oil and diced tomatoes, onion, garlic and basil ..

Healthy snacks could be a pita with hummus, (chick peas are great), a piece of fruit, some whole grain pretzels, or veggies, or I sometimes splurge and have baked tortilla chips with fresh salsa ..

That's what I've done, anyway, I've lost 20 lbs in 3 months, and I'm never hungry, lol. I love food. Anyway, it's really very simple and I think it's easier to just use common sense than to follow some written out plan. Get it into your head what's good for you, and stick with that. The choices you make won't even require any thought after a while.
 
mom2twoboyz said:
Eat lean proteins, poultry and fish, and lots of vegetables, some fruit. Substitute anything with white flour with whole grains, make sure bread's first ingredient is whole grain or whole wheat, not just wheat flour. Cut out simple carbs (anything with sugar) cut out fried foods, cut out processed foods like the frozen prepared foods and canned foods. Eat fresh as much as possible, frozen veggies work though because they usually have zero additives. Drink LOTS of water.

Eat 3 small meals with healthy snacks in between, no chocolate or chips, unless you want a piece of dark chocolate here and there. But no chips! lol .. and get at least 30 minutes of cardio at least 4 times a week. You wanna sweat and get your heart rate up. It's not good to be hungry, your metabolism will slow down to make up for not eating enough. An example of a good breakfast would be egg whites and whole grain toast with no sugar preserves, or a high fiber cereal like Kashi Go Lean with skim milk.
Lunch is something like a turkey sandwich on whole grain or wrapped in a whole wheat tortilla with lettuce and tomato and a salad, or just fresh veggies .. and dinner would be grilled chicken or fish, with steamed or grilled veggies .. if you want pasta whole grain is delish, fresh marinara is easy to make with some olive oil and diced tomatoes, onion, garlic and basil ..

Healthy snacks could be a pita with hummus, (chick peas are great), a piece of fruit, some whole grain pretzels, or veggies, or I sometimes splurge and have baked tortilla chips with fresh salsa ..

That's what I've done, anyway, I've lost 20 lbs in 3 months, and I'm never hungry, lol. I love food. Anyway, it's really very simple and I think it's easier to just use common sense than to follow some written out plan. Get it into your head what's good for you, and stick with that. The choices you make won't even require any thought after a while.
Click to expand...


I'm hungry now!:costumed5:
 
Thanks for the advice guys ill be sure to try and stick to a routine where i will walk/run for 30 people 3/4 days a week leaving one day in between for rest until i feel fit enough to boost the amount i do.

Also Ive been clean from Chocolate and Crisps for 2 days now ( Wooo, its a start :) )

Ive substituted most of the snacks when im craving for a chocolate with some fruit ( Grapes especially :) ). Its just now i need to stick to this routine and make it apart of my every day life :)

Again thanks for the advice on what, and what types of food i should be eating in my meals :) Even tho im a student its still good to see that i can still make egg whites, but i eat alot of tin food such as beans on toast i dont know how im going to give that up :(
 
As far as canned foods, I pretty much mean the canned pastas, soups.. those things with very high sodium content, and other general bad stuff. ;)
 
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