startin weight loss program

A

afg_91320

0
hello.

i am new to the forum and currently tryin to plan my first weight loss program for myself.

some info about me:
-i am 20 years old, female
-weight about 145 lbs. 5'2"

my weight doesnt really show on my tummy, but its mostly around my hips and my 'behind'; its really not that bad, but my mothers side has diabetes and i would like to be more healthy and active to keep my health in check.

however, i do admit to having really bad eating habits-i LOVE drinking soda! i drink at least 2 cans a day (which is why i think-i have acne) i eat alot, and especially at night-late nite snacks for me are a must! i eat junk food too but mostly love high carb food such as pasta and rice with beans/meat.

i really want to do this to prove to myself that i am capable of doing this and that i can be an active person. a year ago, i used to fit into a size medium at the juniors section of macys, and now i am slowly goin up to an xlarge. i want to feel good about myself, and also reduce the back pain that ive been feelin latlely.

my plan is to start jogging in my neighborhood-i hate gyms, and enjoy scenery better-and since im really busy and cant drive to a gym all the time, i think jogging in my area is the best. however i dont know what else to do-i want to give definition/tone to my body and i think doing sit ups/crunches will help. i also like playing basketball so maybe that will help as well?

any advice on how i should get started would be really appreciated! thanks!!
 
afg_91320 said:
hello.

however, i do admit to having really bad eating habits-i LOVE drinking soda! i drink at least 2 cans a day (which is why i think-i have acne) i eat alot, and especially at night-late nite snacks for me are a must! i eat junk food too but mostly love high carb food such as pasta and rice with beans/meat.

any advice on how i should get started would be really appreciated! thanks!!
Click to expand...

Hi, is really good that you want to start doing something now because is never late.

How to start?
Get a calendar and a notebook. I think you know what not to do about your diet and now you are looking for some guidance.

  • Starting today this is what you are going to do.
    Make a list of all the things that you have in your kitchen that will not help you reach your goals. And get rid of it. Yes get rid of it, trust me it will make your life so much easier not having access to that food.

If you can't get rid of it then you just have to remember this question

Is this going to help me reach my goals? everytime you eat or don't want to go outside and do exercise


  • Make a grocery list full of healthy stuff that you can eat

green veggies... (this are your carbs) make the list
lean meats... This is your protein
unsalted and not roasted nuts... More protein and healthy fats
other colorfull veggies (corn is not a veggie, is a grain)... more healthy carbs
fresh fruits...more healthy carbs
Other healthy fats like olive oil can help to put flavor on the meats and salads

and also supplements to your diets
most people underestimate the power of these very important supplements

multivitamins (a must when doing diets)
fish oil, krill oil (a powerfull healthy fat that has been prove to help lose weight)

  • Write down your idea weight (not the one that doctors recommend but the one you want) write down a date for it. It can be 8 weeks or 12 weeks or 4 weeks, pick your date.

  • Pick your weight in days, or your measure date.

Use this: one at 1/4 of your date goal, one at 1/2 and one at 1/3. This is to make sure that what you are doing is working.

  • Pick your exercise days with your preffered time. Crunches are not going to do much for your body. Try to start with simple squats, split squats and then progress to lunges and jumping jacks. Things that will get your heart rate bump up.

  • try also alternating jogging fast and walking fast. Jog fast or run for 30 to 45 seconds and then walk for 1min, 1.5 minutes or maybe 2minutes depending on how you feel. Do this for 3 to 4 times and then progress to less time resting or more rounds maybe 5 to 8 times.

The most important thing is that planning your days is very powerfull because if you don't plan your day someone will do it for you. If you control your destinin you can achieve your goals.

Notice that you will probably feel bad because is hard to break the addiction to soda and sugar, headaches and anxiety is normal.

drink a lot of water to clean your system quickly and after 1 to 2 weeks you should feel better.

Also you will only get results by taking action and doing things. Weight loss is simple but is not easy. We all know what to do but if we never start we'll never know.

Have a happy weight loss journey and start doing something even if you don't do everything in this post.

Good luck and get results

Rick_CSCS
 
thanks for the advice :)

one question though:

i know that we should eat no more than 2000 calories in a day, but how much should that be in carbs, proteins, etc?? cuz i heard that ppl eat the wrong things in their calorie diets-ie, eating something from mcdonalds-big mac-is like eating all your calories for the day.

u mentioned jogging-can i run also? i like running-should i do that like for 20 min 3x a week? and what do i do the other days in between? i dont want to slack and get my weight back. what are good home exercises for getting that lean look?
 
I would eat no more than 40% of my diet in carbs. If I'm in a quick fat loss week I would do 25 to 30% carbs. The most important thing is the timing of your carb eating.

The best times to eat carbs are:

During your breakfast, Pre-Workout, and Post-Workout

Worst Times:
In the afternoons (unless you did exercise) or before going to sleep (unless you are trying to gain muscle and you ate some carbs with protein)

For Protein 30 - 50% and healthy fats 30 - 35% this may look like a lot of fat but even healthy fats have a high caloric value 9cals per gram but as long as they come from healthy sources like fish, olive oil, avocado and nuts I don't worry.

For Cardio is better to do interval training. The best is outdoors or in a stationary bike. To increase the intensity you can increase your work time or distance or you can also decrease your rest period.

Look at this video for interval training


I warm up for about 2minutes and then run fast for 30-45seconds, then rest for 1-2minutes. I like to do this for 5 to 7 times and then 5minute cool down 2minutes walking 3minutes stretching.

Get to work

Rick_CSCS
 
Last edited:
The green vegetables can keep your stomach full because they have a lot of fiber, and about the soda, switch it with fruit juice. Blueberry and watermelon is delicious and also healthy.
 
You must log in or register to reply here.
Back
Top