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Tips for losing wieght?

ThizzMon$teR

ThizzMon$teR

Bluelighter
Joined
May 23, 2010
Messages
518
Location
Lake Elsinore, CA
Well Ive been up down with my weight since I was about 13. Now as I'm nearing 18 I see myself at my worst. My insecurity about my weight has really been messing with my head lately. The thing is I'm not huge I'm just chunky. I'm also fully capable of a decent work out.

Anyways, In about two months I'm going to see some old friends of mine and I was thinking what better way to use that as motivation to lose weight since most of them are girls.

I know eating healthy is essential, and its definitely going to be the toughest thing for me to do since junk food is so easily available to me. I can work out, the only thing is I don't have any weights or stuff like that, all I have is myself.

So my question to you is what would be the most effective work out when all you have is yourself? & Nutrition wise would I be okay just sticking to my 3 meals a day with no snacking or anything in between.

Also the last time I checked I was 5'4 or 5'5 and I weighed 170 but I'm positive Ive gained a little wight. So all in all in about 2 months would I be able to surprise my old friends with a big weight loss.

Any help would be appreciated!
 
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Breakfast should be your biggest meal of the day. You should have four to six meals throughout the day with breakfast being the largest, and the last meal being the smallest. Figure out your BMR and eat slightly less than that. It takes about 3000 calories to make or lose a pound of fat. So, if you have a calorie deficit of 300 calories a day, in 10 days you'll lose a pound. If you have a calorie deficit of 300 calories and burn 300 calories, in 5 days you'll lose a pound. However, you don't want to lose weight too quickly--the quicker you lose it, the quicker you will gain it back. And with drastic weight loss, they say within five years, most people have gained it all back. (I lost 45 pounds in three months in '08 and have gained back 10 but I'm trying to take care of that.)

I found the best activity for weight loss was walking. I'm not talking about casually strolling through the park though--If you have any hiking trails that are up, down, up, down, go for a couple miles on there. I lost the most weight without even trying when I was going for an hour (probably three or four miles) almost every single day to one of these trails parks. I know not everyone has one of those, but that's my suggestion as far as exercise.

Best of luck!
 
Thank you :) The thing is I walk a lot. From school to my house is 2 miles and all up hill. Then I have two dogs so I walk them for about a mile. Usually on the weekends I bust missions to kick it with my friends.

I think because I'm not seeing it at as exercise, I'm not losing wieght.
 
The absolute best thing you can do is to eat ONLY when you're hungry. Even if it's a meal time, if you're not hungry, don't eat. Then eat something you like, enjoy each bite, eat slowly, and stop just when you feel full. It sounds obvious but most people who are overweight eat for reasons other than hunger. If you get in to a lifelong habit of eating this way, you'll lose weight and never have to diet.
 
Smaller portions can help tremendously! One way to ensure this is to downsize your plates, bowls and utensils. As wastelines have expanded, so has the size of our plates, bowls and eating utensils. Thrift stores are an excellent place to obtain smaller versions of these items. Using them, and eating slowly and without distractions (like watching tv, reading, or working at a computer) will help you control portion size and recognize when you are full.

Next, muscle weighs more than fat. Additionally, more muscle helps burn more calories. Soup cans and bottles of water can double as weights for arm exercises. Situps/crunches can tighten your abdominal muscles and emphasize your waist. Squats and other leg exercises can be done without a gym membership or expensive equipment.

When doing new exercises, research proper technique and execution before your first attempt. Focus on performing the movements carefully and concisely. Remember to breathe and don't rush.

Cut out sugary and/or high fat drinks like soda, milkshakes, sugary high fat coffees/teas. Replace them with water, homemade smoothies (fruit, juice, low-fat yogurt), 100% fruit juice, and prepare coffee/tea at home.

Do NOT deprive yourself of foods you love. You can still eat junk food, but try for only one serving by pouring it out of the bag/box onto a small plate, put the bag/box back up in a cabinet where you can't see it and enjoy it without distraction.

Snack on low calorie fresh produce especially vegetables if you have the urge to eat when not hungry.

Starting a meal by drinking a whole glass of water can help you feel satiated faster. A small salad with a measured serving of dressing eaten slowly and without distraction before your main course can also help.

Dairy products should be lowfat. If you enjoy chocolate, buy some fancy dark chocolate bars instead of milk chocolate and savor them a serving at a time.

Put all food (especially junk food) away where you can't see it.

Best of luck! :-)
 
Here is the advice you are being given considering the amount of time you have until contact.

2 months is more than enough time so feel happy you conceptualized the idea so early.

In 1 month beforehand be sure you revisit this idea and start a pretty intense plan as otherwise "good luck :S"

In 2 weeks until goal? I'd recommend an alternating juice/water fast which should get you where you want. So long as your heart can draw enough salt from your muscles breaking down to transmit electrical signals,

1 week before you see him try lipo and if that doesn't work fake an amputation or a really bad pimple. You previous friends won't want to see you anways.

(If this pisses you off at all prove me wrong, otherwise meet me at the 4 seasons downown L.A. in a month and bring your cool friend.

edit: close bracket ")"
 
if you really want to lose weight eat a raw diet. the weight will fly off.
 
troll troll troll.

I've put on muscle since I started lifting.
 
ThizzMon$teR said:
Well Ive been up down with my weight since I was about 13. Now as I'm nearing 18 I see myself at my worst. My insecurity about my weight has really been messing with my head lately. The thing is I'm not huge I'm just chunky. I'm also fully capable of a decent work out.

Anyways, In about two months I'm going to see some old friends of mine and I was thinking what better way to use that as motivation to lose weight since most of them are girls.

I know eating healthy is essential, and its definitely going to be the toughest thing for me to do since junk food is so easily available to me. I can work out, the only thing is I don't have any weights or stuff like that, all I have is myself.

So my question to you is what would be the most effective work out when all you have is yourself? & Nutrition wise would I be okay just sticking to my 3 meals a day with no snacking or anything in between.

Also the last time I checked I was 5'4 or 5'5 and I weighed 170 but I'm positive Ive gained a little wight. So all in all in about 2 months would I be able to surprise my old friends with a big weight loss.

Any help would be appreciated!
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if you are eating three meals a day and would like some assistance with a little weight loss i would recomend the tablets i take i belive you can get 60 mg tablets over the counter and the 120 mg tablets prescription only the tablet is orlistat or xenical they work by eliminating i belive its 1 quater of the fat out of each meal ne side effect is a orangy colour liquid in your stools but this is not a bad thing that shows they are working so with three meals a day and exercize i think this is justthe thing to help they hav helped me a lot good luck PS i am going on the prescribing information in the uk not sure about europe and the states but i belive it was first manufactured in the us so your doctor should know about it:)
 
hypnotherapy works great for many addictions (I'm not saying that you are necessarily addicted to food).

at the end of the day, if you burn more than you consume, you will lose weight.
 
Mehm said:
at the end of the day, if you burn more than you consume, you will lose weight.
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EXACTLY. Weight loss is no big mystery, you simply need to expend more than you take in. The execution is the difficult part, how to do it healthily and without losing muscle, etc.

One thing that helped me was that I hated eating breakfast, solid food soon after waking up would make me feel nauseated. I started drinking two pre-made protein shakes (Muscle Milk Light) every morning to start the day off, plus several other small high protein meals throughout the day. Things like grilled chicken and other lean meats that are high protein and low fat.
 
Changed said:
doesn't work
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what?! last time i checked, running burns calories. 8)

i think several people, like addictivepersona and NotQuiteAnonymous offered some really good advice. but as Mehm and dokomo stated, losing weight is pretty basic.

your BMR is 1,828 and, at your weight, a quick 30-minute jog at 5 mph will burn about 330 calories. so as long as your consuming less than 2,158 calories per day, you're making headway. also, i realize addictivepersona said 3,000 calories = 1 lb of fat but i've always been told 3,500 calories = 1 lb of fat. maybe someone can confirm...?

try to stick to a 1,500 - 1,800 calorie diet and put at least a half hour of rigorous exercise in and you should probably start seeing results pretty quickly. i've also read that in order to burn more calories during your cardio, it's best to lift weights to warm up about a half hour beforehand. plus, as someone else noted: muscle burns calories. for every 1 lb of muscle you add, you burn 35-50 extra calories per day.

just make a plan and stick to it!
 
FuturePig said:
what?! last time i checked, running burns calories. 8)

try to stick to a 1,500 - 1,800 calorie diet and put at least a half hour of rigorous exercise in and you should probably start seeing results pretty quickly. i've also read that in order to burn more calories during your cardio, it's best to lift weights to warm up about a half hour beforehand. plus, as someone else noted: muscle burns calories. for every 1 lb of muscle you add, you burn 35-50 extra calories per day.
Click to expand...

Lifting weights and running cannot be even be put into the same conversation. Lifting burns calories long after you finish your workout, and it builds strength in not only your muscles, but ligaments, joints, etc...

Furthermore, compared to cycling, running is a bunch of wasted effort. The repetitive impact of your body on the ground is damaging to joints, etc... Cycling burns more calories with less damaging effects and is more enjoyable in general.

In my experience, running improves cardiovascular fitness and does little for regulation of body wight, whereas lifting (and cycling) improve your entire body. (Some would even argue that doing squats is better cardiovascular work than running!)
 
FuturePig said:
also, i realize addictivepersona said 3,000 calories = 1 lb of fat but i've always been told 3,500 calories = 1 lb of fat. maybe someone can confirm...?
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I said "about 3000." :P I've heard both. If no one answers this debate here soon I'll ask in class (going to school for Dietetic Technology).
 
^yes; i caught the "about" but 500 calories seemed like a big jump. given your major i'm sure you'd know better than i. :)

Changed: i'd probably have different suggestions if the OP was in a different situation. the OP stated that all he has is himself - no equipment, etc. in his situation, weight training with body-weight, soup cans or water jugs in combination with a jog is quick, easy, free and readily available. and despite what you say, it's effective: running burns calories and quickly.
 
^ Yeah, just started the degree path though, so we haven't touched on metabolism. Don't know if we really will even. We should, but yeah. *Shrug* If no one has found the answer here by this time next week (once midterms are out of the way, lol) I'll ask in class. :)
 
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