Is this a good plan to lose weight?!
Question: I am 23 yrs old, 5'7 and 168 lbs... I'm not really overweight much, but I am getting a gut and a case of "office-chair a**" since I have a sit down job now and honestly, I never exercise. I just want to be attractive for my g/f and not be ashamed to take off shirt around other people while swimming etc...
I want to lose about 25 lbs. I figured I would lower my eating portions and stay within a 1000 calorie diet per day, along with running/power walking a mile everyday. Im just wondering if this sounds like an OK plan, or if I should go a different path. Also how long should it take to lose the weight if I stick to it 100% Thanks!
Answers: I am 23 yrs old, 5'7 and 168 lbs... I'm not really overweight much, but I am getting a gut and a case of "office-chair a**" since I have a sit down job now and honestly, I never exercise. I just want to be attractive for my g/f and not be ashamed to take off shirt around other people while swimming etc...
I want to lose about 25 lbs. I figured I would lower my eating portions and stay within a 1000 calorie diet per day, along with running/power walking a mile everyday. Im just wondering if this sounds like an OK plan, or if I should go a different path. Also how long should it take to lose the weight if I stick to it 100% Thanks!
Successful weight loss does take some discipline and it does take getting used to living in a new way and with a new relationship to your food and to your body. But the results are worth it.
In the past seven months, I have lost over 72 pounds by doing just a few things:
1. Keep a daily journal of every single thing you eat. Get a calorie book so you will know how many calories each thing has. Studies show that just doing this causes many people to automatically reduce their food intake.
2. Reduce calories to 1600 calories a day. It might seem a bit low as if hunger is inevitable, but see the next tip to resolve the hunger problem. By the way, the average person in the Western world eats two to three times as many calories each day...and that's why the most common causes of death in these countries are related to high calorie, high fat lifestyles.
3. Hunger isn't a problem for me on 1600 calories a day because I eat fresh, organic fruits and vegetables whenever I feel a bit peckish. If you get your daily recommended minimum servings of veges and fruit i.e. 5 servings, you'll find that you just aren't particularly hungry for most of your day. If you go beyond the minimum, you will find it nearly impossible to find room for junk food.
4. Limit fat intake to 40 grams of fat a day. This is quite easy to do just by eliminating processed foods and relying primarily upon fresh, natural foods. In other words, try really hard to eliminate anything that comes in a box and has a long list of complex ingredients that you don't even begin to know what they are.
5. Eat only fresh, organic, lean forms of protein. Keeping the meat lean lowers the fat content and thus makes it easier to stay at or under your daily 40 gram fat limit. While organic products are quite controversial in the U.S., the simple fact is that organic meat is a. pesticide free whereas regular meat is loaded with it, b. is free from even the risk of "mad-cow" disease as it has not been fed contaminated feed, and it has been demonstrated to have much higher nutritional value.
6. Exercise. Right now, that may seem too difficult to even consider. But if you can only walk for five minutes at a time, then walk for five minutes three times a day. Every single day. When that starts to get easy, then increase the amount of time for each walking session. Aim to eventually get to the point where you can walk or exercise in some other form for an hour a day every day. After all, one hour a day isn't a lot of time compared to all the benefits of saving your health and your life.
7. Finally, don't forget to consult a doctor before you begin a diet and exercise program.
Good luck! You can do this. I know you can because I'm already 70% of the way to my goal.
You're on the right track by thinking about exercise, but a 1,000 calorie diet is no way to go especially for a man of your age and size. Instead of trying to lower your calorie intake dramatically, chart your calorie intake for one week. (You will be very surprised.) During the next week, find ways to eliminate things from your diet to lower your calorie intake and start an exercise program. You should eventually be doing cardio about 3 times a week and strength training 2-3 times a week. This does not necessarily mean 2 hours at the gym. Here is a good website to help you chart your calories and start an exercise program. The program is completely free and you'll be amazed with the results if you follow it without cheating. Good luck to you.
caloriecount.about.com
That sounds good, maybe try 1200 calories since you plan on exercising. Eat a lot of fresh fruit and vegetables, they have little to no calories and are great for snacking. Also, instead of fried eat baked or grilled foods. Pinto beans are a good source of protien. Just eat a balance of good foods but don't be too strict on yourself, if you want a cookie or something sweet take a bite or two, or get a sugar free or fat free version of the same thing. Good Luck!
1,000 cal per day is too low! At your age, height and gender, you should aim for 11700-1800 cal per day.
As for foods to eat, try to get a lean protein each meal- tuna, chicken breast, lean beef, eggs, turkey etc + vegetables/ fruit. Try to limit junky carbs like white bread, pasta, saugary stuff.
Drink lots of water and get some sleep.
As for your exercise, you need to incorporate weight training as well, otherwise you'll just end up as a small version of your current shape if you just do cardio.
Hit the weights room 3 times per week doing this spilt:
1: Back/Biceps
2: Legs/abs
3: Chest/tricpes
Ask a trainer for some techniques and exercises.
Do 30min-45min cardio per day, 6 days per week.
Remember to ease into your exercise.
All the best and stick with it!
YOUR BODY REQUIRES AT LEAST 1500 CALORIES A DAY TO FUNCTION PROPERLY AND GET ALL THE NUTRIENTS IT NEEDS, IF YOU STARVE YOUR BODY BY EATING ONLY 1000 CALORIES, IT WILL RETAIN FAT, TO SURVIVE AND YOU WILL NOT LOOSE ANY WEIGHT. IF YOUR TAKING IN ONLY 1000 CALORIES AND IN TOP OF THAT EXERCISING YOU WILL BE WAY TO LOW IN CALORIES.