Can someone help me with a diet plain and fitness?

Question

I'm 35 and overweight for being 5ft tall. I would like to get down to 120 or 110.

I'm tring to lose weight for my health. I get heart burn and sometimes a hard time breathing. I don't care what I look like but do it for my health

Answer 1

find calorie/fitness calculator on the net, enter your stats and it will tell you how many calories a day you need to maintain your weight. take 300-400calories off that number and that's how much you need to lose weight.
eat 5-6 small meals a day instead of 3 big ones.
5-8 servings of fruit and vegetables a day.
8 glasses of water a day.
4-6 times a week cardio work out for 30-50min plus light weight training.
no junk food, no sodas, no white flour (white bread, pasta, cookies, cakes etc)

Answer 2

Why is everyone concered about there weight? I was concered badly one time, And I
Got skinny and it wasn't really fun so I put on a extra few pounds. Your weight is what
god wanted you to be, and if you don't like it, then you don't like what god gave you.
You should be happy god gave you a life.

But!, If you really wanna loose weight heres what you do. swimming season is coming
up and I know your really scared people will laugh at you.

- with every meal drink Water or Orange juice, Milk sometimes (Milk is very fattening).

- If you are bored and you think about eating and you think your hungry don't eat
Because you are really not hungry your just thinking about it. So try to do some sit ups
or push ups instead. Or do what you like to do.

- If you have junk food in your house, then get it all out. Because if you don't have
Junk food in your house, Guess what, You want be ABLE to eat it.
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Let's say you eat alot of junk food, and you stop eating it. You will drop 15 pounds
easy.WHEN YOU SEE A CANDY, THINK OF A HOT GIRL/GUY IN A BATHING SUIT AND THINK WHO
YOU WANT MORE.

- Get some Fruits in your house loaded, and eat those when you are hungry but try
Drinking Lots of water too.

- Exercises -

1.) Punch air - Makes your arm look non-fat.
2.) Running/walking - Good for you also burns what you ate in the past 24 hours.
3.) Biking - Burns the most calories and fun. just ride around fast for 10 - 20 minutes
straight.
4.) Swimming burns the same and more as biking, because your using your whole body, You
can loose 5 pounds by swimming for 2 hours doing fast laps.
5.) Weight lifting - Light weights make your muscles the same and get the fat off you
also you look better. Heavy weights - Builds muscles like body builders.

But, People like you for who you are and if they don't and you wanna
change so they will like you don't because that is not a true friend.But
if you are really fat, and you want to impress a girl, then do what I just told you
Believe me it works. DONT get frustrated if you don't see results, because it will
take about 3-5 days mabey even 2 days if you try really really hard.
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HERES WHAT ELSE YOU CAN DO :

Get on your couch and put your behind right on the edge of it or
where your comfortable, and start doing sit ups while watching T.V., I
do This everynight and moring for 100 sit ups for 3 sets. I did this for
4 days and got a flat stomach

You might start seeing your lower body stick out more, and thats normal,
All you do is lay on a flat floor and raise your legs for 25 seconds each for
5-7 sets. Do this in the moring and at night. P.S. - Lower body is the hardest part
to get tight so don't get frustrated about instant results cause your not going to get
instant rusults.

If your pecks, or known as your upper body is popping out, then do some
push ups at your house. Do 10-15 a set if you wait them to get a bit littler
and cut. You see guy models with cut pecks because that is what turns the lady on.

For cardio vascular - Skip fast rope for 3 minutes then another session
do this for 30 minutes if you want results fast!
Also jogging. Helps tremendously! Do 20 minutes of jogging, and if you
can't do the whole 20 minutes jogg in between.

Foods that I eat alot :

Apples - 0 calories and feels you up.

Green beans - 60 calories a CAN but great for your health.

Grapes - Idk how many calories but great too.

Any fruits are good for you.

Drinks :

Soda - Twice a week or non

Water - ALOT 0 calories, good for you, FEELS you up alot.

Orange juice - Great for your health.

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1. LEARN HOW WEIGHT LOSS WORKS
If you're an overweight young adult, you probably eat too much. By "too much," we mean more than you need. Your body needs a certain amount of calories to keep itself going, and if you eat more than that amount, you will gain weight. If you consume fewer calories than you expend, you will lose weight. It's that simple, and you must not allow charlatans and mountebanks to persuade you otherwise. Unless you have some sort of illness, this method will work for you. So read what we have to say, discuss it with your doctor, and follow it if he or she approves.
The equation described above is complicated by the fact that your body doesn't like you to eat less than it needs; it will think you are starving. If you go on a severely limited diet, your body will do a bunch of irritating things, such as: giving you hunger pangs, making you feel tired and sluggish, drawing the energy it needs from your muscle tissue as well as your fat, etc. Therefore, you shouldn't try to lose weight by dieting alone.
You have to exercise in addition to eating less, so that your body knows that you are still doing just fine and is forced to maintain your lean body mass and live off your fat. If you eat fewer calories than your body needs, but don't go under your requirements by much, and exercise enough that your body keeps going and burns even more fat to do so, you will lose weight. And all the unpleasant nicknames that go with being a tubbo.
A pound of fat represents approximately 3500 calories of stored energy. In order to lose a pound of fat, you have to use 3500 more calories than you consume. It's best not to do this over the course of a day; you'd probably hurt yourself, and your body (knowing it, the uncooperative creature) would probably have some extreme reaction which did not involve you losing any actual weight. It's better to spread this out over a week, so that you aim to exceed your caloric requirements by 3500 to 7000 calories per week, resulting in weight loss of one to two pounds per week. It's not healthy to try to lose more than two pounds in a week, and if you do attempt to do so you're unlikely to be successful.
Let's say you want to lose two pounds per week. To do so, you need to figure out how many calories a person of your age, sex, and weight usually needs in a day (see Eat Less), subtract 500 from that amount, and follow a diet that provides you with that many calories. For example, if you would ordinarily need 3000 calories in a day, you would follow a 2500 calorie per day diet. Then you figure out how much exercise a person of your weight would need to do to burn 500 calories per day (see Exercise), and you get off your lazy *** and do it. The result is simple. 500 fewer calories consumed plus (minus, actually, but we don't want to confuse you) 500 more calories expended equals a 1000 calorie per day deficit, which, over the course of a week adds up to 7000 calories, or two pounds. Your mileage may vary, but there's no getting around it. If your body is consuming fewer calories than it's expending, something's got to go (see God, "The First Law of Thermodynamics").
That's how it works. Now you just have to learn how to eat less (see Eat Less) and exercise (see Exercise) and you will lose yourself some weight. We'll even tell you how to keep it off (see Keep the Weight Off.)

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2. EAT LESS
Calculate your needs
In order to eat fewer calories than you need, you have to determine how many calories you actually need.
Adults can calculate their approximate energy needs using the following formula:
Note: This assumes that you are almost totally inactive. In order to determine the caloric requirements added by excercise, go to step 3A Basal Metabolic Rate Body weight multiplied by 12 (for men) or 11 (for women) e.g., 160 lbs. x 12 = 1920 B Activity One third body weight multiplied by the number of hours you don't sleep, typically 16 hours 160 lbs. x 1/3 = 53 x 16 = 848 D Required Calories A + B 1920 + 848 = 2768
Thus, we determine that a 160-pound man requires approximately 2768 calories per day. The "Basal Metabolic Rate" is the number of calories a man of that weight would burn just to keep the heart beating, the lungs pumping, etc. You would just burn your basal metabolic rate worth of calories if you slept 24 hours per day. "Activity" is approximately the amount of calories a person would expend by spending his or her whole day sitting around. This attempts to hit an average between the hours you spend sitting around and actually doing things (e.g., pretending to work, driving, talking on the phone) and the amount of time you spend just sitting there and watching TV. If you spend more time watching TV than walking around, you may want to decrease your activity level a couple of hours to get a more accurate "Activity" number. Conversely, if you are an exercising machine, you may want to add a couple more hours to your "Activity" level.
Any deviation from sitting around can be considered exercise and added to the amount expended when you get to step 3.
Adult females can calculate their approximate energy needs using the same formula, except that A (the "Basal Metabolic Rate") is determined by multiplying body weight times 11 (e.g., 130 lbs. x 11 = 1430).
Children and teenagers require more calories by body weight, but we're not going to tell you how much. There's no way we're going to recommend that you take some course of action with your children so that you can screw it up and then come and sue the hell out of us. You should talk to your pediatrician or family physician for advice on the caloric needs of your young.
Cut back
Once you've determined how much you need to eat, stop eating that much. In order to reduce your calorie intake to an amount less than you require, you'll have to keep track of how much you eat. The best way to do this is to buy a book that includes an extensive list of foods and the number of calories each item contains. A good, thorough listing takes many, many pages; don't buy something that just contains a one-page list of "sample caloric values," because you eat lots of different things. We recommend some good ones in our related books section. If you don't want to buy a book, you can just eat nothing but packaged foods that indicate the number of calories they contain. This works if you only eat at home, but if you eat out at all you need the listings to help you estimate the caloric intake from your restaurant meals. Some chain restaurants really have their acts together and they can tell you the caloric content of their menu items; ask a non-drooling staff member who seems potentially literate.
Now that you have the means to keep track of your caloric intake, you need to set a daily allowance and stick to it. As we noted earlier, you could lose two pounds per week by reducing your intake by 500 calories worth of food and increasing your expenditure by 500 calories worth of exercise. If you want to lose two pounds, simply take the daily caloric requirement you've already calculated and subtract 500 from it (e.g., a 160-pound man would subtract 500 from 2768 and come up with 2268). If you want to lose one pound per week, subtract 250 from your requirement. It is very difficult to function on a diet that is more than 500 calories under your requirement, and we don't recommend trying to follow such a diet. Under no circumstances should you reduce your caloric intake to fewer than 1200 calories per day.
Now that you've calculated your daily allowance, you just need to keep track of what you eat and stick to your diet. Let's say that your daily requirement is 2500 calories and you've lowered that by 500 calories to a 2000-calorie per day diet. That means you can have three meals of 600 calories each and one snack of 200 calories or a couple of 100 calorie drinks throughout the day. Don't forget to include drinks, by the way. You must include everything, from mints to "nibbles" to "healthy things that don't count." Don't play yourself that way. A calorie is a calorie, whether it came from a doughnut or a glass of organic prune juice. One exception: you can eat as much celery as you want. Celery is composed almost entirely of water and fiber, and the few calories it contains are burned up in the process of chewing it. Celery is great to chew when you're feeling hungry, which will happen. When you knock down your intake by 500 calories, your body notices and it lets you know by making you feel hungry. Ignore this. Eat lots of celery, eat low-fat, high-fiber meals, and drink lots of water.
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3. EXERCISE
For many people, this part is even more unpleasant than setting aside the economy size tubs of ice cream and chewing celery all day. Yes, we really do expect you to get up off your fat *** and shift it around in some kind of aerobic activity. If you want to lose two pounds per week, we recommend that you do exercise that will burn 500 calories every day (in addition to reducing your caloric intake by 500 calories per day; see Eat Less). If you want to lose one pound, you do 250 calories worth of exercise per day (and eat less).
How do you know how much exercise you'll have to do to burn your target number of calories? Well, it depends upon your weight and what kind of exercise you do. Heavier people burn more calories during physical activity than lighter people do. More intense physical exercise, such as running, burns more calories than easier exercise, like walking.
There are several ways you can find out the calorie expenditures of various forms of exercise for a person of your weight. First, you can look in a book about exercise that has a robust listing of different exercise forms and their caloric expenditures based on various weights (some do not specify weights). Second, you can use this excellent online activity calorie counter. Third, you can use exercise machines, such as stair climbers, treadmills, or stationary bikes that prompt you to enter your weight ahead of time and tell you how many calories you burn during your workout.
Here are some examples of the energy expended by a 150-pound person in 30 minutes of continuous exercise:
Aerobics 200-250 calories Bicycling, Stationary 250-300 calories Bicycling, Actual 300-400 calories Running, 5-6 mph 300-350 calories Stair climber 200-250 calories Swimming laps 350 calories Walking briskly 150-180 calories

As you can see, none of these activities is going to burn up 500 calories in 30 minutes, unless you're much heavier than 150 pounds. We told you it wasn't going to be easy. There are three ways to deal with this: 1) pick a strenuous exercise and do it for 45 minutes to an hour in one session; 2) do a half hour of strenuous exercise and burn the rest of the calories in a second session later (e.g., go for a run in the morning and take a walk at night); or 3) abandon your earlier ambition and just lose one pound a week, which only requires you to burn 250 calories in a day.
Figure out what sort of exercise you're going to do, where you're going to do it, and when you're going to do it, and create a schedule you can follow. It's important to do this before you start, so that you don't become frustrated and quit when you can't figure out what to do. If you like to use exercise equipment and you don't want to buy any, you're going to need access to a gym. If you want to run or bicycle, you need to figure out how to do that without hurting yourself. Sort it all out ahead of time and it'll be a lot easier when you're actually working out.

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4. KEEP THE WEIGHT OFF
The diet and exercise program we outline above is pretty hardcore. Most of us like to eat more and exercise less. The reason we have to eat less than we need and exercise more than we're used to is that we have to shock our bodies to force them to lose weight. Once you've reached your target weight (note that it is not weight that is important, but bodily fatness -- look at yourself, not the scale), your life can become less hardcore.
Your life should not, however, go back to normal. "Normal," to most North Americans, means complete inactivity coupled with near-constant corn chip consumption. In order to keep the weight off you need to keep some moderate aspects of the extreme weight-losing life you've been living.
If you've been on our diet for a number of weeks, you've learned to count calories pretty well. You know what a 600-calorie meal looks and feels like, and you know that if you eat twice that much at a sitting, every sitting, you're almost certainly eating too much. Be conscious of how much you eat and remember the calorie counting tips you've learned, such as the number of calories you can unconsciously add through drinks, and the insane number of calories in high-fat foods. You don't have to keep religious track of every morsel you eat anymore, but you do need to be aware of what you eat. That should be good enough.
Now that you've slimmed down, you don't have to exercise every single day. We're not discouraging it; in fact, it would probably do you some good to get in at least a walk or something every day. We are aware, however that it takes up a lot of time and that it can be a pain. Why don't you try exercising three days per week? Or try four days. We aren't going to set an upper limit on it, but we'd like to propose a lower limit: more than nothing. Don't go back to a completely exercise-free life because it's not good for you, and it's going to be much harder to keep the weight off if you're sedentary. You've gotten used to doing a lot of exercise, so it's going to seem like a holiday if you cut that in half. Walk to work one way four times a week, or go swimming, or get in fights with cops (we're definitely kidding about this last one). Just do something.