Hello everyone, I am 22 years old and about 3 years ago I weighed 145 pounds, now I weight over 210, I think it is from the combination of beer, having an office job, and having a wife that is a good cook. I am in search of some help I would like to get back into a size 32 pants (current bulging out of a 40). Could someone explain to me what I should do starting out?
newbie ready to learn
- Thread starter curtisd
- Start date
KaraCooks
New member
Welcome to the forum.
I'd suggest two things to get started:
First - register for an account at fitday.com to start logging your meals and see where you can easily cut back on your food.
Second - read through all the sticky posts in the exercise area and learn about weight lifting and exercise and how to make sure what you do is effective!
Good luck to you!
I'd suggest two things to get started:
First - register for an account at fitday.com to start logging your meals and see where you can easily cut back on your food.
Second - read through all the sticky posts in the exercise area and learn about weight lifting and exercise and how to make sure what you do is effective!
Good luck to you!
maverick2
New member
Welcome to the boards!!!
Here's a list of stuff to do:
- Figure out your BMR (basal metabolic rate) and your optimal caloric intake for weight loss.
- Track your nutrition through a food log (I'm using TheDailyPlate now). Keep track of how much alcohol you consume (you'd be amazed at how many calories you can rack up through beer!). I'd suggest switching to a low-calorie beer, like a light or ultra light variation.
- Come up with lots of nutritious food options that you like to eat to replace foods that are high calorie and full of fat. Preferably a lot of these should be whole unprocessed foods like fruits and vegetables.
- Make sure you're drinking enough water, at least 8 cups a day and closer to 128 ounces if you can swing it.
- Make sure to get enough exercise; at the minimum 30 minutes of cardio three times a week, and more if you can manage. Stay moving. The more exercise you get in, the more calories you'll burn. Park in the furthest parking space from your job. Use the stairs instead of the elevator. Take a walk on your lunch break. It's the little things that add up here. You don't necessarily need a gym membership or anything. There are tons of workouts you can do at home.
- Look into starting a weight training program. The more muscle you put on, the faster your metabolism will be and the more weight you'll lose.
- Cut back your meat and dairy intake. I lost 40 pounds just over the summer by going vegetarian. I'm not saying you have to go vegetarian, but reducing your intake of animal products is an easy way to cut your calories and fat as well as improve your general nutrition by including more healthy foods.
Good luck!
~ Mav
Here's a list of stuff to do:
- Figure out your BMR (basal metabolic rate) and your optimal caloric intake for weight loss.
- Track your nutrition through a food log (I'm using TheDailyPlate now). Keep track of how much alcohol you consume (you'd be amazed at how many calories you can rack up through beer!). I'd suggest switching to a low-calorie beer, like a light or ultra light variation.
- Come up with lots of nutritious food options that you like to eat to replace foods that are high calorie and full of fat. Preferably a lot of these should be whole unprocessed foods like fruits and vegetables.
- Make sure you're drinking enough water, at least 8 cups a day and closer to 128 ounces if you can swing it.
- Make sure to get enough exercise; at the minimum 30 minutes of cardio three times a week, and more if you can manage. Stay moving. The more exercise you get in, the more calories you'll burn. Park in the furthest parking space from your job. Use the stairs instead of the elevator. Take a walk on your lunch break. It's the little things that add up here. You don't necessarily need a gym membership or anything. There are tons of workouts you can do at home.
- Look into starting a weight training program. The more muscle you put on, the faster your metabolism will be and the more weight you'll lose.
- Cut back your meat and dairy intake. I lost 40 pounds just over the summer by going vegetarian. I'm not saying you have to go vegetarian, but reducing your intake of animal products is an easy way to cut your calories and fat as well as improve your general nutrition by including more healthy foods.
Good luck!
~ Mav