Hey Im New To This Site I Was Lookin Around And I Seen That There Are Alot Of People Who Was Helpin Others Out With Tips And Advise .i Hope Yall Can Do The Same With Me Im A Male 253 Lbs I Wear A Sz 40 Jeans I Want To Get Into Like A Sz 34-36 Or I Want To Weight About 175-185 I Am Willing To Stick To A Diet I Just Need Some Extra Help And Support Is There Any One Who Can Give Me Some Advice On How To Start Loosing About 8-10lbs A Month I Have Recently Started Eating More Fruits,drinking More Water.eating Less Sugars And Walkin For About 30-45 Mins Every Morning Is There Any Other Way That Could Help Me Burn This Weight Off Please Help Thanks For Looking
I Need To Loose 50+ Lbs Plz Help Me Plz
- Thread starter BIGJAY123
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slowly but surely work your way into consuming 5-6 small meals a day roughly 3 hours apart from each other. the act of eating and digesting helps to increase your metabolism.
base your meals of complete proteins (eggs, milk, cottage cheese, chicken, lean red meat, turkey, tuna, salmon) healthy carbs (oats, brown rice, fruits, veggies, whole wheat bread, cereals and pastas) and fats (olive oil, flax seed, natural peanut or almond butter, nuts).
the key to weight loss is to burn more calories than you consume. alternate days of weight training with days of cardio. simple exercises like squats, deadlifts, presses, rows, chins and dips are great.
base your meals of complete proteins (eggs, milk, cottage cheese, chicken, lean red meat, turkey, tuna, salmon) healthy carbs (oats, brown rice, fruits, veggies, whole wheat bread, cereals and pastas) and fats (olive oil, flax seed, natural peanut or almond butter, nuts).
the key to weight loss is to burn more calories than you consume. alternate days of weight training with days of cardio. simple exercises like squats, deadlifts, presses, rows, chins and dips are great.
BIGJAY123 said:
First of all, congratulations for deciding to make positive changes to your lifestyle so you can get the weight down. Really, kudos to you!
Soooooooo... I would suggest first that you calm down- take it easy. It looks like you've got a handle on things. I assume you really haven't been physically active, so starting with the walking is a good start for your cardio. Just make sure when you do walk that you are feeling slightly to moderately challenged. This is sufficient for the newbie exerciser. You don't want to do too much too soon, since if you overwhelm yourself and take on more than you can do, you will find you can't keep it up, which will become discouraging for you, and will make you quit. You don't want to quit. You want to start exercising with the intent of maintaining exercise FOR THE REST OF YOUR LIFE. So what you've got going for cardio is sufficient for now.
As you begin to feel like it's getting easy, pick up the intensity. So maybe next month, you'll feel like you can pick up the pace some more. Then the next month, you'll pick up the pace even more. And within a few months, suddenly you feel like you can run for an extended time.... this is an example of how you would work to increase your intensity over time so you can continue to work on becoming fitter. Just keep in mind- as you get fitter, you'll shave off the fat, and that's what you want to do in the long run, right?
I assume you're also a man. If that's so, you have an advantage over women- testosterone. Testosterone is produced by males in much greater quantities than in females (nearly negligent in females). Because testosterone is a hormone that stimulates muscle growth, if you add weight training to your exercise regime, you'll be able to increase the amount of muscle you have overall. Since muscle takes a lot of energy to maintain, your body's metabolism will kick into high gear, as it takes the fat you're storing now to fuel the muscles for everyday activity. This is a great way for you to also work to burn fat. So do work to increase your muscle mass.
You also don't want to drop weight too quickly. The body does have a kind of "set point" that it likes to stay at. To get that fat off, you want the body to kind of get used to the idea that it's going to have to give up the fat. If you suddenly drop a lot of weight over a short amount of time, eventually, you will 1) (most likely) not be able to maintain the loss, since you probably did some kind of crash or fad diet that you won't be able to maintain; 2) gain all the weight back; and 3) not only gain all that weight back, but also gain more. This is your body's way of saying "ok, well I'm going to have to work harder to keep the fat on, so I'm going to pack on as much as I can to make it harder for this bozo to lose the fat next time". I know this is a simplified way of putting it, but that's pretty much how it goes. If you don't believe me, remember when Oprah did the liquid diet that one summer? She said that after that summer, she was down to like a size 6, and after that show, she ate solid food for the first time in months, and by the evening, she'd gained back 5 pounds. She said by the time half a year passed, she was fatter than she'd ever been before. Nowadays, Oprah looks great! But that's because she finally started exercising normally, eating right, and being healthy with losing the weight slowly. I know how hard Oprah worked out- I belong to her gym and watched her puff and huff as she ran the track (I worked in the track area). She's healthy now. I don't think she'll ever get as big as she was back then. Think like Oprah. No fad diets. No crazy workouts. No fast weight loss.
For 40 pounds, being a man... give yourself a year. With persistent, sane exercise and good, sensible eating, I believe you can get the weight off permenantly- provided that you incorporate these simple principles into your daily living habits. I know a lot of people think you have to do all kinds of crazy stuff- we're programmed to think like that. We spend over a billion dollars a YEAR on weight loss gimmicks. For that kind of money, we should ALL be skinny as heck, but we're not. We're the fattest nation on earth, and we're paying for it. Don't fall for it. Sit back. Think for a minute. Think for a few hours. Then get a food journal and track your food for a week. In the same journal, write down all the exercise you do every day. Then go back over it after a week and really LOOK at what you're doing. Then start making the changes... don't kill yourself with sudden changes that you can't maintain- do it slowly over the coming weeks so you know you can handle the changes. Then add in the exercise and continue to make sure that as you become used to the exercise and become fitter (you'll notice what you're doing becomes easier as you continue exercising), you increase the intensity so you'll continue to challenge your body.
I do not visit the forums often. I'm pretty busy with counselling and stuff, but click my link in my signature and read the fitness blog I started. If you need to ask anymore questions, reference this thread and ask it in my blog. But I will be sure to check back to see how you're doing.
Feel free to keep track with everything you're doing here so we can all see what you're doing and make recommendations for you when you hit a plateau (which is common... this is when you get used to your intensity and you stop losing weight, which is when you should increase your intensity so you can get over the plateau).
Good luck to you.
D Ross
Great replies people!
The major thing to consider when undertaking a program like this is that it's bigger than just losing weight. For something like this to work you have to consider it a lifestyle change. Don't worry it's not as scary as it sounds and from your post I gather you're well on your way.
The single most important considerations are your mental and emotional states. These will dictate how successful you will be. Surround yourself with people who are positive about your change and will encourage and assist you. Set yourself some goals and reward yourself when you reach them (remember food is not a reward it's fuel). Stay focussed, have fun, enjoy the journey, it's not just about the destination.
Good luck, Adam.
The major thing to consider when undertaking a program like this is that it's bigger than just losing weight. For something like this to work you have to consider it a lifestyle change. Don't worry it's not as scary as it sounds and from your post I gather you're well on your way.
The single most important considerations are your mental and emotional states. These will dictate how successful you will be. Surround yourself with people who are positive about your change and will encourage and assist you. Set yourself some goals and reward yourself when you reach them (remember food is not a reward it's fuel). Stay focussed, have fun, enjoy the journey, it's not just about the destination.
Good luck, Adam.
Wow, i really cannot beat the wonderful advice that was already given.
It's all about staying with it, finding that "groove" when you work out, and really sticking with it. I think with the proper exercise and dieting, you can really see some positive chances come you way. But don't give up or let off when its hard. Also, one last thing. Make sure you change up your routine every few weeks to "shock" your system and keep it from getting complacent
It's all about staying with it, finding that "groove" when you work out, and really sticking with it. I think with the proper exercise and dieting, you can really see some positive chances come you way. But don't give up or let off when its hard. Also, one last thing. Make sure you change up your routine every few weeks to "shock" your system and keep it from getting complacent
Lots and Lots and Lots and Lots of veggies!!!
--Sis
--Sis
Water will become your best friend, also if you find yourself not gettin enough veggie intake in your diet then V8 vegatable juice is a great substitute, the only thing they add excess is water(so it is more liquidy and less pasty). I hated the stuff but not its grown on me and its so healthy