Need motivation...

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Obesity_not_want

Obesity_not_want

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I'm 20 years old and my height is 130 kilograms. . . That is kinda bad, I know that I am not going to be the perfect top model but some times I just wish I could show my body and be proud of it but I need your help if that is anybody that could give me a tip or something like that I would be happy. . . BTW I'm from Portugal if someone around :(
 
you are only 20, at your age and weight it is perfectly possible to achieve results and be able to show of your body !

your first step is to take a close look at your diet, it is this more than exercise that will get you to your goal, however exercise is still important to build up not only your general health but the muscle you want to be able to show off which is currently hidden under your fat layer.


So what is your diet like at the moment ?
What exercise do you do ?
 
Trusylver said:
you are only 20, at your age and weight it is perfectly possible to achieve results and be able to show of your body !

your first step is to take a close look at your diet, it is this more than exercise that will get you to your goal, however exercise is still important to build up not only your general health but the muscle you want to be able to show off which is currently hidden under your fat layer.


So what is your diet like at the moment ?
What exercise do you do ?
Click to expand...

I don't have any kind of diet I don't know where to start. . . But I'm starting to do a walk every day like 3 miles a day.
 
By diet, I mean what do you normally eat ? Before we can help you we need more information.

Walking is a good start, do you have access to a gym ?
 
Trusylver said:
By diet, I mean what do you normally eat ? Before we can help you we need more information.

Walking is a good start, do you have access to a gym ?
Click to expand...
Thank you for replay
Like normal food but, OK maybe a little bit of fast food, and a lot of sh*t like cookies and cakes. And I don't have access to a gym the only one near me is always full and I don't like how they stare at me. . .
 
My first suggestion is to start a thread in the diary section of the forum to start tracking your actual food intake, each day list ALL the food you have eaten in that thread. By doing so you and other forum members can look to see patterns in your eating and allow for better and more specific suggestions. The first thing you need to cut out of your diet is the cookies and cake.

Do you have a children's playground near you ? the play equipment can be used as an alternative to gym equipment along with body-weight exercise to work in partnership with your walking.
 
Simple diet phase 1 - you can google macro calculator and the first couple of links there give pretty good results for a calorie goal. This is your base to start off with. Don't worry about hitting the protein, fats, and carb goals in the beginning. Just work on hitting the same number of calories every day.

An easy way to track it is with the free MyFitnessPal app, super handy. It's also great for tracking how much sodium you eat every day which can lead to holding on to water weight.

Track you weight every day and journal it. Don't be discouraged by fluctuations from day to day. In the first 7 days, it is more important that you're getting into a routine of recording what you're eating and hitting your calorie goal (try to get within 50 calories at least.) You may be tempted to go under you goal for "better results," but don't do it.

How to adjust this to keep the scale moving in the right direction.
Once you begin to plateau or if you've gained weight 3 days in a row while honestly hitting your calorie goal then adjust your calorie goal by 8-10%. For example, if your calorie goal was 2,800 then multiply it by 0.9 (to take 10% off) and now you're new calorie goal is 2,520. Keep this goal for at least 7 days, before adjusting it again and it is better to wait to adjust it when the scales stop moving.

Exercise
Initially, I would set a goal for 10,000 steps per day. Which you can count with a pedometer, you can find them for under $10 these days. Now, if 10,000 steps are too intimidating, don't get down on yourself just set a lower goal that you will do every day. Then once you've, hit that goal for 7 days, then increase it by 500 steps until you get to 10,000 steps. I think you should also go beyond 10,000 at some point as well, eventually incorporate some light home workouts then join a gym.

Let me know if you have any questions.
 
As for motivation, it's important to rewire your brain with positive messages. Early on I would do motivational challenges, where I would listen to a Les Brown speech in the morning for 30 days straight. I was a changed man after those 30 days even if it was only a bit more positive, it was worth it to me.

Coming up with reasons why you want to lose the weight. One single reason won't last and not all of you motivations are going to be necessarily positive. I had struggled with attracting the opposite sex, it was better when they got to know me but the initial first impression was clouded by my weight. My blood pressure was going up to prehypertension levels for the first time in my life and I knew I wanted to accomplish great things, be there for my family for decades to come, and I wanted to witness all the technological advancements that are a few short decades away. I had a breakup at one point and I was motivated to make her want me back (not necessarily positive but it worked for a while.) I wanted to be a good example to my relatives who were also overweight, and show them that if I can do it then they can do it too. I became a lot happier as proper nutrition and exercise began to do wonders for my nervous system and brain chemistry. There are studies that show proper diet and exercise is like take Prozac and Ritalin.
 
Hey there! first of all rememmber that it can be worse. So If you dont like the situation you just need to want it bad and then change it!
start tracking what you are eating and then see where you can cut or change the food (not fried stuff lots of fruits and Veggies...) drink only water and plenty of it. stat doing some exercies had you will see results.
you just need to remmeber that its not magic and you will need to work for it.
chanings habits its only 21 days until it became ritual.
you can do it!!!!
 
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