Need urgent help on weight losing! :cry:

M

Mark91

New member
Hello there, I'm 20 years old male and I'm 1m.74cm tall , and I weight 90kg.
I know that I am overweight, and I am ready to deal with it.
I already cut out all the soda drinks ( coke, schweppes etc ) and on sweets.
But now I need help from someone who intends himself in this.
I have a small problem with my knee, and I can't go jogging or ride a bike or do any other cardio training that includes running.
I'm kinda not too sure to go to a nutricionist here, cause we ain't got good ones..


I'm ready to deal with it and have great ambitions .. I really wanna lose all the belly fat I got. In fact, all the belly fat that I got is on my stomach.

So please, like a diet plan, or a nutrition plan or anything that can be done at home and doing home exercises, would be great. Since I got 90kg, I plan going down to 70kg, which would be really great, and losing this belly fat, to have a slim abdomen.

Hoping that someone has a solution for me ,
With regards,
~Marko
:waving:
 
Hey Marko,

There is only one secret to losing belly fat (and losing weight).

You need to eat less calories than your body uses. In order to use up the stored belly fat (and all other fat at the same time).

Looking at diet along, a good plan is to:

1. Figure out how many calories your body needs (calculate BMR (basal metabolic rate) which is the amount of calories that your body uses at rest.

2. Find out how many calories you eat currently. You will need to know how many calorie you eat so that you can figure out where you will make changes

3. Reducing the calorie intake to about 500 calories less than your BMR. 500 calorie deficit per day (allowing for exercise, if in fact you have already started exercising) will create 3,500 calorie per week deficit which is a safe weight loss.

What questions do you have about this?

Frank
 
Hey there Frank!
Thanks for answering, appreciate it !
Well I'm a bit confused wit the BMR calculation and how to find out how many calories I currently eat?
Could you exactly help me out step by step? How to do etc?
You'd be really helpfull!

With regards

~Marko
 
Marko,

In order to do that,

1. List all of the food that you eat everyday. Make this list as the day goes along. You will need to weight, count, measure and record how much. Because when you eat something, you will need to move to the next phase

2. Find out how many calories are in the foods you eat. There are a lot of ways of doing this including:
- Food packages and wrappers. Calories per ounce, per item are typical measures on packages.
- Chain restaurants - very often have calorie amounts available. Ask for them or get the brochures that they often have.

3. Add up all of the calories you eat everyday.

Marko, when you start listing all of the food you eat everyday, find out the calories and add it up, you will be on your way to lose weight.

Frank
 
You can use an online calorie counting site to help you keep track of your calorie intake. They have lots of foods listed that you can choose from and that makes it easier (but sometimes they don't have the exact food you ate).
 
Good luck Marko,

You don't have to run. Just find an exercise you like and do it. If you are sweating, you are doing something right. As someone previously posted. Burn more calories than you take it. That is what I am trying to do as well.

Tony
 
Do not worried about it. It is possible to loss a weight. You should try an exercise as Yoga and follow the schedule of the food regularly. Buy the treadmill and start walking to burn a fat.
 
Courage

It is a great step to be aware of your weight, and it is even better to make a decision to deal with it. be focus and open minded, there many methods and techniques that could help you to sort yourself out.
Try different things and you will get the most appropriate remedy sooner than you think.
 
Mark!

Welcome to the board!!

You've made an excellent step in your weight loss goals by coming here! As the others have stated, try starting a diary! It's a great place for you to record what you eat daily (try recording when you eat, what you eat, and how much)...I think that's a great first step in understanding your current diet.

Also, try making small changes to your diet! You've done a fantastic job so far by cutting out the sweets and fizzy drinks!! Keep that up! If you make those small changes time and time again, you may find that it's easier than cutting everything out of your diet right away :)

The diary is another great way to keep track of your exercise! I know you mentioned your knees- have you tried walking? What about swimming? Swimming is a great source of exercise and it's low impact! Also, you may want to check around here for some resistance exercises! Doing those and cardio is a great way to lose weight!

I hope you start a diary!

Good luck! And you're already doing a fantastic job of setting yourself up to lose the weight :)

Woo!
 
One important piece of advise , do not have a large meal at night and sleeping early will also avoid the late night urges to snack
 
Looks like you have you should be focusing on the nutrition aspect.... if I were you, i'd keep looking for a good nutritionist...

Sorry about your knee as a very important part of this is to keep doing exercises...

Hope it helps
 
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