Well, some people were more over-weighed that you. But they did manage to cut the extra fat of their body. All you need is commitment. I would to give a full diet plan to you right now. Just follow all of my advice carefully:
• Avoid any carbohydrate that is — or can be — white. The following foods are thus prohibited, except for within 1.5 hours of finishing a resistance-training workout of at least 20 minutes in length: bread, rice, cereal, potatoes, pasta, and fried food with breading. If you avoid eating anything white, you’ll be safe.
• The most successful dieters, regardless of whether their goal is muscle gain or fat loss, eat the same few meals over and over again. Mix and match, constructing each meal with one from each of the three following groups:
Proteins:
Egg whites with one whole egg for flavor
Chicken breast or thigh
Grass-fed organic beef
Pork
Legumes:
Lentils
Black beans
Pinto beans
Vegetables:
Spinach
Asparagus
Peas
Mixed vegetables
Eat as much as you like of the above food items. Just remember: keep it simple. Pick three or four meals and repeat them.
• Most people who go on “low” carbohydrate diets complain of low energy and quit, not because such diets can’t work, but because they consume insufficient calories. A 1/2 cup of rice is 300 calories, whereas a 1/2 cup of spinach is 15 calories! Vegetables are not calorically dense, so it is critical that you add legumes for caloric load.
• Drink massive quantities of water and as much unsweetened iced tea, tea, diet sodas, coffee (without white cream), or other no-calorie/low-calorie beverages as you like. Do not drink milk, normal soft drinks, or fruit juice.
Now come to exercise. You did not mention anything regarding your daily workout. I would like to recommend you to do more cardio exercise instead of heavy exercise with lots of intensity.
Since cardio is one of the most important things you can do for your body, whether you want to lose weight, build muscle or improve your health. The great thing is, there are plenty of choices for cardio exercise but there are some that work best if your goal is to blast calories and get in great shape:
1. Running is a great choice for a variety of reasons:
• It doesn't require special equipment (except some quality shoes)
• You can do it just about anytime, anywhere
• It's high impact, which helps build strong bones and connective tissue
• It gets your heart rate up more quickly than low or no impact exercise
• It helps you burn serious calories, especially if you add hills, sprints or try interval training.
In fact, a 145-lb person can burn 300 calories by running at 5.2 mph for 30 minutes. The same person would burn about half of that with a brisk walk.
2. If you're looking to burn maximum calories, cross-country skiing is an excellent choice. Whether you're on a gym machine or swooshing over miles of snow, cross-country skiing is an incredible cardio exercise. Because it involves both the upper and lower body, it doesn't take much work to get your heart rate up, which is where the calorie-burn comes in.
A 145-lb person burns about 330 calories during 30 minutes of skiing.
3. Whether you're outdoors or indoors, cycling is an excellent cardio workout.
By using the power of your legs, you increase endurance while burning lots of calories, anywhere from 250-500 in 30 minutes, depending on how fast you go and how high your resistance is.
4. Next to the treadmill, the elliptical trainer is the most popular cardio machine at the gym and it's no wonder. The elliptical trainer allows your body to move in a natural way, but without the impact of the treadmill. You can add intensity by increasing resistance and some machines include adjustable ramps and arm handles for added intensity as well. As a bonus, you can go backwards on an elliptical trainer, adding variety while working your muscles in a different way.
The elliptical trainer is also a good choice for runners looking for a break from pounding the pavement. A 145-lb person burns about 300 calories in 30 minutes.
5. Swimming is another great choice because, like cross-country skiing, it's a full body exercise.
The more body parts you involve in your workout, the more calories you'll burn. Spend 30 minutes doing the breastroke and you'll burn almost 400 calories.
6. Walking is another great choice for cardio because, like running, it's accessible: You don't need special equipment and you can do it anywhere, anytime.
It's harder to get your heart rate up with walking since its low impact but, if you work hard at it, a 145-lb person can burn about 180 calories in 30 minutes.
7. Jumping rope is another calorie-scorcher and, as an added bonus, a jump rope packs easily in your suitcase, making it an excellent travel exercise.
A 145-lb person can burn a whopping 330 calories with a 30-minute workout, but you'll want to slowly work your way up to that.
Again, keep in mind that you need to maintain a proper balanced diet along with all those cardio exercises. Otherwise it would not work as your expectation.
