Weight Loss Advice

B

befearless92

New member
Hi Everyone,
I am new to this forum and am looking for some advice concerning weight loss. I am 19 years old, 5'1" (I know I am short :blush5:) and I weigh about 145-150lbs. I would love to lose anywhere from 20-30lbs. According to the BMI calculator I am at 28.7, which is clearly overweight. I'd like to be at about 115-120lbs. So far I've looked into various exercise plans, as well as diets or 'life style changes'. I followed one exercise plan which entailed running/walking as well as weight lifting and core training. After 2-3 weeks of training I saw a difference in my stomach as well as legs. However after a few weeks I had to move and no longer had access to my preferred gym and that threw me off my game. I am starting this plan again on Monday (Feb 3rd) with my sister because I literally have NO will power and need constant motivation. Any advice would be appreciated! Thank you!
 
Hi befearless92


Well first off let me say that all the best things come in small packages!


How about exercising at home instead of the gym. That's what I do. I have a set of weights (hand held) and a stability ball and that alone enabled me to shed my excess weight.


Also doesn't leave room for any excuses - like can't get to the gym car broke down, too cold etc etc. Just turn off your phone and refuse to answer the door during that period you set aside for exercising.


Jodiex
 
Thank you for your reply! :)
that does sound like a good way to do it.
what sort of exercises did you do? and what did you eat? Were you losing around the same amount of weight as i would like to lose?
i am just really looking for some good advice to get me to my goal! :D
 
I hope these steps below can help you lose weight fast:


Step 1

Create a 14,000 weekly calorie deficit. A calorie deficit is obtained by taking the amount of calories you consume and subtracting your basal metabolic rate (BMR) and calories burned from exercise. To lose 4 lb. in a week, you will need to create a deficit of 2,000 calories per day. This can be done through a mixture of diet and exercise.



Step 2

Eat a healthy low-calorie diet. The first aspect of your life you should look at when approaching your weight-loss goals is what you eat. To do this, you need to create a daily calorie goal that is no less than 1,000 calories. This calorie goal can be achieved by eating foods low in calories such as fruits and vegetables, lean meats, low-fat dairy products and whole grains. Calorie calculators are available online to help you determine just how many calories you should aim for each day to lose 4 lb. A reliable calculator can be found in the Resources section of this article.





Step 3

Start exercising. Exercise is the second half of the equation for creating a calorie deficit. Whether done through aerobic activities (such as running, walking, swimming or hiking) or strength training (such as free weights or push-ups), exercise burns the additional calories that you can't lose by dieting. When you only have one week to lose the weight, exercise will be your best option for quickly burning the necessary calories. Depending on your starting weight and BMR, you may need to exercise more to prevent your diet from dropping below 1,000 calories.






Step 4

Prepare your meals at home. During your weight-loss week you will most likely need to avoid eating out. By preparing your meals at home you know exactly what ingredients go into your meal. This allows you to strictly control your calorie intake. If you normally eat out at work, or if your workplace provides unhealthy snacks, bring your own brown-bag lunch and vegetables or other low-calorie snacks to eat while at work.





Step 5

Consider pre-portioned meals. If cooking is not an option for you, or if you have trouble calculating calories, you may want to consider pre-portioned meals such as soups or frozen dinners. These meals state right on the package how many calories you are eating, allowing you a better chance of keeping track.




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Hope that helps.
 
thank you for the ideas! :)
i find calorie counting to be difficult, but i looked up how many calories i should be eating to achieve my goal of 120lbs. My diet (starting tomorrow, i was back to work this weekend and everyone brought junk and after a 10 hour shift you need the calories). will consist of mostly veggies and lean meats. I am trying to cut down on fruits (i eat a lot of them, and they contain sugars that aren't needed) as well as cutting down on carbs. but definitely NOT cutting it out of my diet.
As for my exercise plan i will be running, doing push-ups, sit ups, and free weights. a combination will keep me moving and targeting different muscle groups! :)
Thank you so much again for the advice and i will be looking into finding a calorie calculator!
Also are those frozen dinners any good for you? (preservatives and what not)
 
Hi befearless92 - I would generally avoid frozen dinners and other packaged meals, even if they are marketed as having low calories. As you rightly predict, all those additives and preservatives are not good for the body, even if they are low on calories. (I would also say that low carbs always beats low calories when it comes to weight loss). It won't hurt once in a while as of course they are way quicker to prepare, but otherwise they are best avoided - stick to natural foods as much as you can rather than the processed option.


Regarding your initial post, lack of motivation and will power is also a huge barrier to people losing weight, but what might help is drawing up a short list of things you would love to do if you had the body and physique you wish for. Then refer to that list whenever you're feeling low and it will give you the boost you need.
 
Hello Befearless92,


My name is Stephen Hart.


I am glad to hear that you are getting back into your weightloss plan.


It is always to have some sort of road map to see where you are going.


That way you can refer back to it if your weight increases or decreases and see what you did to change your weight loss.


If you are eating less calories than your body needs then you will lose weight.


Just make sure that you can stick to your weight loss road map.


Keep slogging away at it and you will lose weight.


Try to keep eat six small meals a day consiting of about 300 calories.


That way you will not eat too much in one go and end up storing it as fat.


Stick to healthy foods and keep away from packaged foods, they tend to be stuffed with lots of extra calories and sweeteners which are no good for your waistline.


Aim to lose about a pound a week so that you do not feel as if it is a chore.


Add in some exercise to help you lose weight even quicker.


Don't give up and don't give in to temptation.


I might post some links to my web pages in the weeks to come.


Good luck


Stephen Hart
 
Hello Befearless,


Anything worth achieving will require knowledge, work and patient persistence. Including weight loss.


It sounds like you're moving forward, which is awesome. Taking that first step is the beginning of the journey.


The question is: how do you keep going? How do you take the second, third, fourth... hundredth... and thousandth step?


Motivation is your key "asset". Nutrition and exercise, those you can study and learn about. Not such a big deal. But no matter how much knowledge you might have, you need to KEEP GOING to succeed and build a fitter body (actually, this is true for success in anything in life). Without motivation, the knowledge will just "sit there" on the proverbial shelf of your mind and you wont get anywhere fast.


It's not a good idea to set an arbitrary target of "1 pound" per week. There are so many variables that would make this a useless number in your specific situation. It's best to simply do your best, in terms of the actions you need to take and the lifestyle changes required to lose weight, and then allow your body to produce the results according to its own pace. Don't push yourself according to a meaningless number. Because if you don't make the number, you will lose motivation. It's better to go slowly and succeed, then try to go too fast and burn out. So I respectfully disagree with Stephen (though he does raise some valid general points).


Instead, I also recommend Raysid's advice of keeping a vision in your mind of the reward of weight loss and what that means for you. Perhaps you can create a "vision board" (Google it) and use it for daily inspiration. Keeping a journal is a great idea too... kind of like coaching yourself, and even writing down your frustrations (so they don't have to circulate as thoughts in your head).

Best wishes,


B TRUE
 
Hi Befearless,



By now you're probably well into your routine - if so congratulations to you and the best of luck with reaching your goal. All the replies to your question are really very good. I'd simply like to add a little motivation if I can; remember that you're not alone in trying to reach your weight loss goal so anytime you're challenged to take an unscheduled 'break' remember that we are cheering you on. The foods you eat as well as the time of eating definitely makes a great deal of difference to your success, and of course the type of foods you eat. Keep in mind that one diet doesn't fit all and that's why today more and more persons are 'tailoring' their diets or meal program according to their personal metabolism - you may want to take this into consideration as part of your weight loss program. You also want to make sure that you get sufficient rest not only in-between workouts, but also as a general rule for your mind and body to feel rejuvenated.



Best of luck,

JasperGlo
 
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