Journey to Lose Weight - HELP ME

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AdrianAlfonsi

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I am a 16 year old Male. Currently weigh 89 KG (last measured two weeks ago).
I want to lose weight because I have been gaining for the past four years and it has reached a time where my weight gain is becoming problematic. Family members have encouraged me to lose weight whilst some have encouraged me but in an aggressive and negative kind of way. My image is being hurt as I am now classified as obese. My health is now also comprimised because if I keep going at the rate I am going now then I will soon end up with some kind of health condition.

I struggle to find the right size fitting for clothes and that too has led me to have less clothes because it's hard to dress in my size. I have lost track of what size I need to buy because of the increasing weight gain I have.

I am in a position where I am comitted to switching to a healthy lifestyle.
I am willing to go on a diet but I dont really dont know what to eat and what not to eat. I am aware of the general idea of eating healthily but I need a full outlined diet to stick to. As well as this, alot of foods I know are healthy but I don't know why I eat them.

Excercise is an odd thing because I started going gym recently and I hate it. I get the same naseous hot headed headache after my 1 hour workout. I am scared I can even walk home safely after. I feel like gym isn't for me but at the same time I feel like it may be my workout session. I do 10-15 mins switching around on the stationary bike, the standing bike thingy (dont know the name), treadmill and the rowing machine. I also feel exhausted after using the treadmill after like 2 minutes and end up putting it at a pace where I can speed walk at a steady pace. I feel completely shattered after this workout. But the thing is I dont even sweat from it. Not a frickin drop. My T shirt is as dry as when I bought it. I feel hot headed and I feel as if I am sweating but my mate takes one look at me and questions how I can be so kazy that I dont even sweat. My asthma doesnt help eithier. I have stayed away from non cardio related machines cos I dont want to restrict my height cos I am short as it is. I dont know if this height restriction thing is a myth but better safe then sorry. After all this my question is whether I am better off dieting to lose weight alone or with full fledged workout sessions. Are any supplements safe to take? Weight loss pills, fat burners, energy pills or protein shakes? I have been looking online and finding some great stuff but I dont know what it could do to my body.

I just want to let you know that although I am active playing sports at school I am not very sporty at all. This has all come down to me being lazy and gaining weight meaning I am running out of breath every metre I run.

I am not much of a runner cos of my asthma and gym isnt working out so I just want to work with some of you to help me get a step by step diet regime and diet restrictions guide as well as a solution around gym or to help me get through gym sessions whether it be protein supplements and whatnot if need be.

Thanks Alfonso.
 
Firstly, not everybody sweats during exercise, it is very much possible to have a good exercise session without sweating but it does make it so you need to take more care not to over do the exercise as your bodies method of cooling itself is compromised.

2. Lifting weights does not stunt your growth ! there are plenty of studies on this and as for personal experience, my son at under 14 was encouraged to lift heavy by his paediatrician to boost his natural growth hormone levels to avoid having to be injected because of his not growing. He is now a duel national record holder at age 18 and is only a little under average height, without the lifting he would have been shorter.

No supplements are not safe, especially when you are still a child, and protein shakes are only needed of your diet is not adequate. More is not always better.

before continuing you should see your doctor to have your asthma checked and managed correctly for exercise and ensure there are no underlying medical reason for your nausea and headaches post exercise.

I can look at the diet aspect of the problem later as I have to go out and don't have time right now to answer more.
 
Trusylver said:
Firstly, not everybody sweats during exercise, it is very much possible to have a good exercise session without sweating but it does make it so you need to take more care not to over do the exercise as your bodies method of cooling itself is compromised.

2. Lifting weights does not stunt your growth ! there are plenty of studies on this and as for personal experience, my son at under 14 was encouraged to lift heavy by his paediatrician to boost his natural growth hormone levels to avoid having to be injected because of his not growing. He is now a duel national record holder at age 18 and is only a little under average height, without the lifting he would have been shorter.

No supplements are not safe, especially when you are still a child, and protein shakes are only needed of your diet is not adequate. More is not always better.

before continuing you should see your doctor to have your asthma checked and managed correctly for exercise and ensure there are no underlying medical reason for your nausea and headaches post exercise.

I can look at the diet aspect of the problem later as I have to go out and don't have time right now to answer more.
Click to expand...

Very helpful and please do get back to me om the diet aspect too.
 
AdrianAlfonsi said:
I am a 16 year old Male. Currently weigh 89 KG (last measured two weeks ago).
I want to lose weight because I have been gaining for the past four years and it has reached a time where my weight gain is becoming problematic. Family members have encouraged me to lose weight whilst some have encouraged me but in an aggressive and negative kind of way. My image is being hurt as I am now classified as obese. My health is now also comprimised because if I keep going at the rate I am going now then I will soon end up with some kind of health condition.

I struggle to find the right size fitting for clothes and that too has led me to have less clothes because it's hard to dress in my size. I have lost track of what size I need to buy because of the increasing weight gain I have.

I am in a position where I am comitted to switching to a healthy lifestyle.
I am willing to go on a diet but I dont really dont know what to eat and what not to eat. I am aware of the general idea of eating healthily but I need a full outlined diet to stick to. As well as this, alot of foods I know are healthy but I don't know why I eat them.

Excercise is an odd thing because I started going gym recently and I hate it. I get the same naseous hot headed headache after my 1 hour workout. I am scared I can even walk home safely after. I feel like gym isn't for me but at the same time I feel like it may be my workout session. I do 10-15 mins switching around on the stationary bike, the standing bike thingy (dont know the name), treadmill and the rowing machine. I also feel exhausted after using the treadmill after like 2 minutes and end up putting it at a pace where I can speed walk at a steady pace. I feel completely shattered after this workout. But the thing is I dont even sweat from it. Not a frickin drop. My T shirt is as dry as when I bought it. I feel hot headed and I feel as if I am sweating but my mate takes one look at me and questions how I can be so kazy that I dont even sweat. My asthma doesnt help eithier. I have stayed away from non cardio related machines cos I dont want to restrict my height cos I am short as it is. I dont know if this height restriction thing is a myth but better safe then sorry. After all this my question is whether I am better off dieting to lose weight alone or with full fledged workout sessions. Are any supplements safe to take? Weight loss pills, fat burners, energy pills or protein shakes? I have been looking online and finding some great stuff but I dont know what it could do to my body.

I just want to let you know that although I am active playing sports at school I am not very sporty at all. This has all come down to me being lazy and gaining weight meaning I am running out of breath every metre I run.

I am not much of a runner cos of my asthma and gym isnt working out so I just want to work with some of you to help me get a step by step diet regime and diet restrictions guide as well as a solution around gym or to help me get through gym sessions whether it be protein supplements and whatnot if need be.

Thanks Alfonso.
Click to expand...

Lifting weights will not stunt your growth. There are many benefits from lifting weights such as improving your bone density. I would actually start with a full body work out 3 times a week for strength training. There are many supplement that are safe to take but at your age I don't think you need to take anything. As for finding a diet plan there are a million fitness website that can offer you free diet plans or you can pay someone to make one for you. But generally you want a decent amount of protein just a little carbs and a little fat. Remember a healthy meal plan doesnt have to be boring. Use spices to enhance your meals they generally have zero to very minimal calories. Also if your asthma is a problem I would see your physician. There are many bronchodilators out there that can help if you dont have some already or ones that may be stronger the ones you currently have. Flovent, atrovent, spiriva etc.
 
Hi Alfonso,
It appears to me that in your attempts to lose weight you are making some classical mistakes many people do. If you are serious about losing weight, you have to find out first why you are overweight. There are hundreds of possible reason causing weight gain, and it's not just eating too much or moving too little (although these two factors definitely contribute!). Do some self-monitoring first. Write down for at least one week what exactly you were eating. Calculate the total calories and the calories per day. Figure out what is the percentage of carbs, proteins and fats in your diet. Compare your caloric intake and your percentage of macronutrients with recommended daily allowances for people of your age, weight and gender. This way you will know to what extent your personal diet is behind your weight gain.

If your caloric intake if not too excessive, you may have to look at the quality of your food: processed food is likely to contribute to the weight gain more, even if the calorie count is not excessive. Processed food is very easy to digest, which means that the body spend less energy on breaking down the food and is left with more calories to store.

Most people with excess body weight consume too much sugar, often in the form of various fizzy drinks. Sodas are some of the worst enemies of dieters. Check how large is your sugar intake. It is often enough to cut the sugar from diet to achieve a substantial weight reduction.

When it comes to your exercise routine, I'm not surprised at all that you feel frustrated. More important, however, is the fact that aerobic exercise that you do (such as threadmill) are of very little help in weight loss (even though they are good for general health). You will be much better off simply walking at least 10,000 steps a day. Resistance training (weights) is in fact much better for weight loss in comparison with running or other aerobic exercise. And it definitely doesn't prevent you from growing. In fact, it may do the opposite, as it improves your hormonal status.

Check the quality of your sleep: it is well known that people with poor sleep quality or those who sleep insufficient or irregular hours tend to gain weight fast. Maybe this is something what you have address too.

All the things above are about the personalization of your approach to weight loss. "One size fits all" approach never works. Once you know what's wrong with you, you are in a much better position to address your specific issues related to body weight. There is a lot of useful information around on the subject of personalised weigh loss and diet. I can direct you to specific books, if you are interested. There are many resources online too with specific advices, but beware of websites trying to sell you commercial weight loss products.

When it comes to supplements, most of them are either not safe or not efficient, unfortunately. Even those that work do work only for a few months, and then everything returns back to where it used to be.

Good luck on your journey!
 
Hi Alfonso,

I’ve been having difficulties committing to losing weight too, but I’ve decided to take action NOW. I’m tired of watching life pass me by. I watched something today that really hit home Link Removed hopefully this helps you to stay motivated too :)

Cheers
Henry
 
7 Years ago I was in a very similar situation to you.

My first day going to the gym I threw up all over the floor and hated myself and went home crying. My best friend came to me the next day and said to me "okay Mike, lets go to the gym again" I looked at him and said "are you shitting me? No way!?" He then convinced me to try it again. I dident throw up that second day and I took it a little easier.

Im going to tell you something that you have to hear. You NEED to make a decision right now. We all had to make that decision and some of us are going to have to make that decision.

Decide right now that you want to lose weight. Decide right now that you will do whatever it takes to lose the weight. You are young so unless your family is on board you will have temptation in your life. You need to look past that.

Stand up from wherever you are reading this post from and walk to the closest mirror. Take your shirt off and start into your face. Ask yourself "am I happy with the person staring back at me?" If you answer know then you know what you have to do.

Go to the gym. Dont give up. Dont go for 10 minutes or 20 or 30. Commit to going every day for 30 days in a row and doing SOMETHING for 1 hour. Dont kill yourself in there, you want to build the foundation of consistency you dont want to overwork yourself and discourage yourself.

You are about to make a decision that will affect you for the rest of your life. I made the decision and I now have a beautiful fiance who loves me for who I am but also isn't ashamed of my physical looks either.

Your young, you will get there. Stay strong friend.
 
There are so many diets floating around it can be difficult to figure out what to try. I would reccommend to do first what an above poster recommended. Keep a food journal for a week and write down everything you eat/drink and the amounts. Then implement changes slowly. For instance:

Week 1 - eat as you normally do
Week 2 - limit it yourself to 1L of pop per week (if say you normally drink 3L)
Week 3 - eat a healthy snack before bed ( instead of junkfood)
Week 4 - limit yourself to bread and potatoes to one meal per day

Gradually make your diet healthier. Gradual change is more successful longterm.

Regarding exercise, maybe you did too much at once. Maybe attempt 20 minutes og cardio/weights per day instead of an hour in one shot. Again, gradual changes to physical activity is more successful than rapid change and its easier on our body.
 
I am submitting a few rules of good weight loss;

1. Do not use selective diets
Diets such as Dukana, Atkins, paleo - they exclude some foods and accentuate others, so they are not properly balanced and are not recommended for a healthy person. The situation looks a bit different in the case of diseases or allergies. Then, the harmful products are replaced with others. Misadjusted slimming treatment harms physical and mental health - we can fall into depressive states and reduce the body's resistance to disease.

2. Beware of eating only one type of products
Eating one type of product, e.g. only vegetables, translates into a temporary effect. We do not get rid of fat, but water. Then, however, the kilos are coming back quickly!

3. Do not be afraid of bread or pasta
There is a perception that breads and pasta are fattening, so you should give them up. This is a serious mistake because flour products are a source of valuable ingredients, including vitamin B.


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4. Eat (minimum) 5 meals a day
Five dishes a day - rich in all nutrients (proteins, fats, carbohydrates). The dishes should be tasty and the portions relatively small. We should eat, not overeat.

See also: We disprove 4 myths about eating sweets!

5. Breakfast should be the main, most abundant meal
6. Eat dinner at least 2 hours before bedtime
The dinner should be based on protein (meat, fish, dairy), because the protein does not stimulate insulin secretion, only growth hormone that helps burn body fat.

7. Drink at least 1.5 liters of water a day
Drink the right amount of water (about 1.5 - 2l per day), preferably non-carbonated, medium mineralized.

The water should be drunk slowly and systematically, spread over the clock.
 
Obese individuals have limited response to growth hormone stimuli release, and after successful reduction of weight, growth hormone responsiveness can be partial or complete. Growth hormone accelerates lipolysis, the breakdown of lipids and involves hydrolysis of triglycerides into glycerol and free fatty acids, and impaired secretion of human growth hormone leads to loss of lipolytic effect.

Dietary restrictions and growth hormone treatment effects on anabolic and lipolytic actions as well as the changes in growth hormone secretions and insulin were investigated in a study published in Hormone Research. Twenty-four obese participants were on a hypocaloric diet and treated with recombinant human growth hormone or a placebo in a double-blinded, 12-week randomized study. As a result, growth hormone treatment caused a 1.6-fold increase in weight loss, with the greatest loss being visceral fat compared to the placebo.

In the placebo group, lean body mass was lost, whereas lean body mass was gained in the growth hormone group. This study suggests that in obese participants who eat a caloric-restriction diet, growth hormone accelerates the loss of body fat and improves growth hormone secretion. Thus, human growth hormone can serve a therapeutic role to help obese people lose weight. For you to gain a better understanding on how it achieves this effect additional info here Spam Link Removed
 
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