Iam 5'4 21 years old and weight 206 pounds please help!?!
Question: I have been trying to lose weight since i can rememeber and i really need to lose it now iam just tired of being fat can anyone tell me a plan and how much i have to exercise please thank you
Answers: I have been trying to lose weight since i can rememeber and i really need to lose it now iam just tired of being fat can anyone tell me a plan and how much i have to exercise please thank you
nina, losing it and keeping it off takes a lifelong commitment, but there are people who do it every day. Some swear by various diet plans, or support groups, but in the end, it comes down to a pretty simple formula. A pound of fat is 3500 calories. You can eat less and exercise often, and the weight will come off.
You need to eat 1200 calories a day, minimum. (Otherwise, your body goes into starvation mode and tries to conserve calories by making you listless.) For your size, you probably want to stay below 1500 - 1600 per day, every day.
Visit calorieking.com and learn the portion sizes (very important!) and calories contained in the foods you eat. Spread your calories over the day, so you're never so hungry you binge.
A typical meal should fill half your plate with vegetables, a quarter with lean protein (meat, fish, poultry), and a quarter with carbs (potatoes, rice, pasta). Aim for that sort of proportion.
For exercise, try a brisk walk. No equipment needed, no gym to join, just decent shoes and clothes to suit the weather. Start with a set time, say 20 minutes (10 out and 10 back), walking quickly. The next day, try 22 minutes. No matter how unfit you are now, you can find yourself walking fast for an hour or more in short order.
Do this at least five days a week, and eat your 1500 calories wisely, and you should lose *at least* a pound a week, probably more. You'll also be training yourself in cardio, building muscle (which continues to burn fat at rest, unlike fat), and teaching yourself how to eat to keep your weight off.
Good luck to you! You can do this.
go wheat free. No pasta, pizza, bread and so on. And no food after 7 p.m.
I know a woman who lost 60 pounds a month on it. She did nothing else!
Try South Beach. It is low carb but not no carb. You can still eat 100% whole grain breads and pasta and brown rice.
Try the Fat Smash diet with Dr. Ian It's just a jump start to a healthy life style broken down into 4 phases.
I understand your pain. I'm 24 years old and I gained about 50 lbs in three years. In February, my weight had gotten up to about 210 lbs. I dislike exercise and I LOVE to junk. But I'm tired of feeling fat, so I'm trying to get down to 170lbs.
I currently weigh 196. Here's what I've been eating/doing:
Breakfast:
Bowl of Fiber One w/a banana (to get used to the taste, I first would do a half bowl of Fiber One and a half bowl of a sugary cereal, like Lucky Charms)
Lunch:
Healthy Choice Microwavable Dinner (they've got less sodium than a Lean Cuisine and unlike LC, they actually keep you full)
Snack:
Baby Food Fruit (the peaches are tasty!)
Dinner:
Soup and a Sandwich OR meat and veggies
Snack #2:
Popcorn (150 cal) or Yogart. Half a candy bar no more than once or twice a week.
Workout:
I try to go to the gym 3 - 4 times a week. I burn about 250 to 500 calories by running on the eliptical.
I would say you need to start by looking at what you eat at the moment. How much fat, carbs, how many cals/day etc and then look at what needs addressing. I tried writing a food diary for a week, then looked at what I could cut out, what I could substitute. And you could try swimming, aerobics and dance all once a week, every week to get your exercise kick started.
Review this site to find out about how food affects your body and make yourself a diet based on foods that you like and your own specific situation. -
http://www.purplepumpkintree.com/WEIGHTC...
Nina, if you are truly serious, I recommend a diet plan found on the website below. Although it is a vegetarian website, the diet plan in NOT vegetarian.
My wife is your height and weighed 215 lbs. To complicate her problem, she suffered from acid reflux which caused much pain. She embarked on this diet plan and lost 60 lbs in 4 months and had no acid reflux pain from the first day.
Go to Other Resources on the website and find the fastest growing, most effective diet available with no hunger pangs and watch the pounds melt away. Good luck. You will feel so good so fast.
well...i was 130 when i was in korea..then i was 180 in three years..i gained 50 pounds. i know that ultimately to get in shape that i was (mind you ppl thought i was 120 and i had a six pack)...that one i had to work out 3 hours a day 5 days a week, cut out soda,coffee, fast food, and incorporate alot of vegetables which was not hard for me since i eat lots of korean food. and korean food consists of lots of veggies. anyways before i did that i wasn't motivated. i wasn't motivated because of one...my frame was so small that it barely held all the fat i had. so i was ACHING all the time. i never worked out when i was 180 but i was TIRED all the time along with the aches. I did the master cleanse diet to get me a jumpstart to my healthy lifestye. I did it for ten days and lost 20 pounds. it took me three times to get it right. and it was one of the best decision. i was so energized and all of my aches was gone. so when i was 160 i started to work out like crazy and eating right.also its important to VARY your workout because u can hit a plateau...you need to shock your body to hit various muscles by doing different workout..for example, do pilates one day, then running the next, then use the medicine ball the following and etc...it was a matter of time i lost additional 20 pounds in another 2 months. i am 140 trying to lose the ten pounds which is a little bit harder now since i hit a plateau...