My weight loss plan!

Z

zenzation

0
Hi

I'm 18 years old and weight 80 kg, looking to throw away atleast 10 kg. Past couple of months ive changed the way i eat completely, and now i feel like im ready to add in exercise to loose weight. Heres my diet and work out plan.

This is basicly what i eat everyday:

Morning: Oatmeal/Cornflakes with milk and a cup of coffee.

Lunch: Two small wholemeal bread sandwiches with salat, chicken, red pepper etc.

Dinner: Meat, chicken, Potatoes, salad, wholemeal pasta etc. Alot of different stuff.

And if i get hungry throughout the evening ill grab some carrots or pearches.

I walk till and back from work + walk the dog everyday. With all that combined it would be a 5 km walk, which i plan to do everyday. Other than that i plan to add in a 3-4 km run (45 minutes) every second day throughout the week.

My only thought is really whether its enough exercise to loose weight compared to what i eat. I dont have access to a fitness center, and ill get injuries if i run everyday which means walking has to be my primary form of exercise every second day. Is it enough? And how much would i loose pr. week?

Also, i dont understand how alot of people who workout like 3 days a week can loose weight? Dosen't make any sense to me that they can loose weight unless they have burned more calories than eaten everyday...
 
Hello Zenzation,
I am no expert, but I too weighed about 80-82kg a little while ago. I began by running as often as I could but when I really saw my hard work become noticeable was when I changed my diet. I guess you should be careful how your lunch sandwiches are prepared. The chicken is good but careful with the condiments, you don't want to have things on your sandwich with a lot of fat in them etc. If you wanted to I'd say you could probably add something like a piece of fruit or some cooked egg whites to your breakfast. Also, if you find yourself hungry between meals bananas are always a good option. And always make sure you drink enough water throughout the day! Give your plan some time, you may not see a change right away but hopefully in time you will reach your goal! Also, will you get injuries when you run because of an injury you already have? Best of luck!
 
Technically you don't have to work out at all to lose weight, but this is far from optimal. As long as you're eating less calories than your body burns you'll lose weight.
 
Really a nice and beneficial plan which includes proper diet and exercise policy to lose certain amount of weight. I appreciate the plan but have to suggest some more tips regarding weight loss that apart from diet and exercise you need a complete sleep of around 8 hours and drink plenty of water per day for an effective result.
 
Hi Zensation,
It sounds like you are ready and determined to reach your goal, that is definitely key!! Like others have said on here, diet is very important. I would suggest that you split up your meals even more so that you are eating 6-7 small meals per day instead of 3 big meals and eat every 2-3 hours. And lots of water too! is a great website to track calories and food intake. Good luck and please keep us posted
 
This is good plan for losing weight but you should follow it regularly.Each morning, weigh yourself on a digital scale and log it immediately. Your weight, of course, will fluctuate from day-to-day, and your sense of accomplishment or disappointment shouldn’t hinge on your daily weight.
 
Having a plan is a good move but most of us or some of us will fail on following the plan due to some temptation and other things. We need to have a great self discipline in order to achieve our goal of losing weight.
 
First of all I would like to consider guys and gals as a teen whose age varies between 13-19 years. Teen boy like you looking to lose weight should stay away from extreme diets and weight-loss supplements. These are usually ineffective in the long run, and some may even harm your ability to grow to your greatest potential. So where is the ways to lose weight?

The safest and healthiest way to lose weight is to burn off about 250 to 500 more calories than you eat in a day by being more active and sticking to a balanced diet. Just follow some of advice cautiously along with your current routine:

• Ensure that every meal you eat includes at least one fruit or one non-starchy vegetable, one source of grains and one source of protein. At least half of the grains you eat throughout the day should be whole grains, such as whole wheat bread and brown rice; they contain more nutrients than refined grains, such as white bread. Most of the protein you eat should come from a low-fat source, such as chicken, fish, skim dairy, beans or a lean cut of meat.

• Try to avoid overeating at mealtimes, throw some nutritious snacks into your backpack and eat them between meals. Some examples of on-the-go healthy snacks include an apple and whole grain pretzels. Other good snacks to grab on the run are sliced fresh bell peppers with hummus, a cup of yogurt or celery sticks with peanut butter.

• Make a concerted effort to eat only when you feel hungry or depleted of energy and only get a single serving out the box or container to reduce your chances of eating more than is recommended. If possible, avoid eating while doing anything else, such as when you're watching TV or studying.

• You're already on your way to eating fewer calories if you eat mostly plant-based foods and low-fat sources of protein, but take some extra steps to cut back on calories. For example, avoid foods that have been fried and ditch unnecessary calories by cutting out sugary drinks, such as fruit- flavored beverages and soft drinks. Replacing one can of cola with a glass of water will save you about 150 calories.

• You need about 60 minutes of exercise every day, but that doesn't mean you should join the football team if you're not into sports. You may maintain your current routine. Any activity, even in 10-minute bursts, is better than none. I believe you got my point.


Lastly I really like your workout routine. Since another way to lose fat is to build more muscle, as it burns more calories than fat. So keep it up and add something where necessary.
 
I really like what your doing but my only advice would be perhaps more protein and less carbohydrates when trying to lose weight, it helps alot.

Goodluck!!!
 
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