Does anyone have a solid weight loss diet and exercise routine?
Ok 1st and foremost I need to lose alot of weight (110 lbs) and I graduate in May so im trying to lose at least 90 before I graduate. I heard its possible to lose 30lbs in a month so im pretty much rushing to become skinny. Im 16 and i weigh 230 and Im 5'6 rather short but there's one problem. I don't live in the most friendliest neighborhood. I have a treadmill and a exercise bike in my home. I get off of school around 5 so its already getting dark. With this in mind is there anyway for me to achieve my goal I will even run for 2hours if I have to because im dead serious about losing the weight but its not worth getting robbed or jumped.
So Basically what Im saying is is it possible to lose 90 lbs in 7 months according to 30lbs in 1 month method andd whats the best way to do it indoors?
December 23rd, 2010 - 09:03
My 55 year old husband is in the same situation, wanting to lose 100 pounds. He is 6′3" and weighed 310 last Oct. 2008.
With dieting and walking, he has lost 60 pounds and looks and feels great. He is still losing and will not stop till he reaches his 100# loss.
What he is doing is…
Counting calories and walking.
Counting calories is easy. He has a notepad and he writes down his calorie intake every day.
You will be amazed at the calories you are eating. He was probably eating 3500-4000calories a day and did not even realize. He does not eat out either (which can account for lots of extra calories).
At first, you will have to read all labels but soon you will have you regularly eaten foods calories memorized. Shoot for around 2000 calories a day of good quality food.
You say you are 16 so I’m going to assume that parents do the shopping. Next time, go to the store and shop too paying close attention to the calories on the foods you like to eat.
Look for lower calorie options. Eat vegetables and fruits, lean meats (unless a vegetarian) lower fat milk and cheese products, lower calorie bread, etc.
Cut out the pop too, lots of nutritionally empty calories there.
If you have never read food labels, be sure to notice how the labels read…sometimes they are deceiving, on purpose I think.
I’m going to pick a common food, Campbells soup. On the nutrition label it states that Calories are 60. You think wow, the whole can of soup is just 60 calories…Wrong.
Next you must look at how many servings are in the can…Servings about 2.5
You have to multiply 60×2.5=150calories. So the whole can is actually 150 calories.
The other thing he is doing is walking. He started by walking 1 mile for a couple of weeks and then 1 1/2 mile, and gradually increasing to 3-3 1/2 mile each day. Sometimes he skips a day if its raining.
Since you have an exercise bike and treadmill, you can actually walk and ride in your home while watching tv or listening to music. Cool.
You do not have to deprive yourself of the foods you like but you do have to watch your portion sizes and eat as healthy as possible.
Good luck.
December 23rd, 2010 - 09:03
You can’t lose a pound a day consistently unless your start weight was much higher.
Pick a diet – there’s tons to choose from. My Mom lost a lot on Weight Watchers and I lose a lot on Atkins, so pick something and then follow it.
If you have a treadmill and bike use them! Don’y ever do more than one hour of cardio at any one time or you start burning muscle mass instead of fat.
At 5′6" and 230 you do not need to lose 110 pounds. You should weigh between 136 and 164, depending on how larger your bones are.
December 23rd, 2010 - 09:03
Firstly your not going to lose 30 pounds every month, that would be a very unhealthy way to lose weight.
Anyway my first advice would be to check out http://www.teenbodybuilding.com/pasttn.htm and start reading! Take a look at what they eat and some of the workouts they do, if you can get onto a set of dumbbells than you will be able to learn from these guys and make up your own routine.
It has been proven that weight training+short intense cardio is the most effective way to lose the most amount of weight. With a healthy diet of course.
Hope this helps you
December 23rd, 2010 - 09:03
You better find a weight loss program that suits perfectly your particular needs, I have listed a resource where you can start researching.