21 male 90kgs 6'3'' - need to lose weight?

Question

Hello,
I need to lose weight, I am a little less being Obese as per my body mass index, as of now i fall under over weight category. I am not following any diet or exercise as of now due to my work. I generally sleep around 3am get up around 10am. As an Indian my food includes boiled rice with a curry.
Smoking : No , Drinking : once in 3 weeks or so. , Non veg : Only chicken.

I am 21yrs old, 90kgs, height 6'3'', waist: 38.5 , I dont look fat, but look huge and bulky. I got a tummy and love locks bulged.
I got little bulged out cheekes, and a little double chin.

Kindly suggest me a good plan, excersise tips, and approx time I would lose weight if I followed your guidelines.

Answer 1

TRY THIS::::::::::::::::
First step in exercise is to always Think FIT. To make physical improvements, you need to work your body harder than usual. This is referred to as the overload principle. As your body becomes more conditioned, you need to increase the frequency, intensity, or time of your workouts in order to continue improving your fitness level

Choosing an Exercise:
The best exercise is an activity that you enjoy enough to really pursue enthusiastically.
•Indoor (Facility) Activities: If the treadmill, stairmaster, rowing machine or stationery cycle doesn't excite you, sample some group activities that strike your fancy. Participate in a group cycling class, beat stress with yoga, find balance with martial arts, stay cool with indoor swimming, or kick some you-know-what with boxaerobics.

** crunches really don't help the body.. they just strain the back and can cause back problems **

1. Change your eating habits (i.e. start eating smaller portions of food) before if you ate a full plate of food try eating 2/3 of a plate instead.
2.
-- Substitute aspartame for sugar
-- Try eating 5 or 6 smaller meals during the day rather than 2 large ones b/c it helps higher and strenghthen your metabolism
-- Eat your main large meal at midday with the other meals much smaller in content
-- Don't eat heavy meals late in the evening as the body wont have time to digest it so it ends up stored as fat in your body.
-- Balance your meals out during the day so in one day you have a mix of protein, carbohydrate and vitamins
-- Drink lots of water during the day and before, during and after exercise, you should drink at least 8 big glasses of water per 24 hours
-- Cut down your smoking b/c it haves your body rely on unnecassary cravings
-- Eat more fiber i.e. pulses grains nuts, pasta, brown rice, cereals, fresh fruit
-- Eat more vegetables as part of your diet
-- Eat less dairy products or choose those with less fat content i.e. cottage cheese
-- Try steaming or poaching food instead of frying it; frying adds calories by the bucketful
-- Cut down on Red meat and eat more lean or better still chicken and fish instead
-- Use low fat oils in cooking i.e. sunflower, corn or Mazola (try sesame oil or vegetable)
** It adds taste and is less in calories**
-- Cut down on your salt intake, there are hidden salts even in tinned foods
-- Try substituting carrots or fresh fruit instead of biscuits and sweetmeat when you have a craving for something in between meals.
-- Drink semi or skimmed milk as opposed to whole milk
Simply choose a diet which is low in fat and cholesterol, moderate in sugar and salt and high in fiber but at the same time has a variety of everything which basically makes it a balanced diet.

Calculate your BMR too!! |(It helps ALOT)|

--Here's the DATA:
BMR means Basal Metabolic Rate.It is used to estimate how many calories you should consume.By using a simple formula called the Harris-Benedict principle, you can assess your BMR.
Your BMR is the amount of energy your body needs to function.Then, to lose weight, you'll need to cut calories or burn extra calories and shoot for a level lower than the results you get with this formula.
We use about 60 percent of the calories we consume each day for basic bodily functions such as breathing.Other factors that influence your BMR are height, weight, age and sex.
Step One : Calculate your BMR with the following formula:
•Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
•Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Step two : In order to incorporate activity into your daily caloric needs, do the following calculation:
•If you are sedentary : BMR x 1.2
•If you are lightly active: BMR x 1.375
•If you are moderately active (You exercise most days a week.): BMR x 1.55
•If you are very active (You exercise daily.): BMR x 1.725
•If you are extra active (You do hard labor or are in athletic training.): BMR x 1.9
Create a Calorie Deficit:
In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back your calorie intake a little bit at a time.
Every 3,500 calories is equivalent to 1 pound.
If you cut back 500 calories a day, you will lose 1 pound per week.
If you exercise to burn off 500 calories a day you will also lose 1 pound per week.
Ideally, you should do a combination of both, (e.g. cut back 250 calories; burn an extra 250 calories).

**BASED ON THAT YOU SHOULD BE ABLE TO TELL THE PRECISE METABOLIC RATE AND CALORIE INTAKE !! **

~~ HOPE I HELPED ~~

Answer 2

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Sincerely

Lisa

PS: Use the product above, for example if you do not like to exercise too much. Good luck!
Since it is only women that get 1 month free of this product, you have to ask one of your (girl) friends to order for you, or your mom.

Answer 3

In order to lose weight you have to cut back on calories...exercise burns calories. Crystal Light should be fine, certainly much better than soda. If you deprive yourself too much though, you might have a hard time sticking to your diet. Indulge a little, but don't overindulge. I believe if you continue to exercise you will lose weight. You have to push yourself to try to work up a sweat and also "feel the burn", don't overwork yourself, but make sure you're doing enough. You might also want to try strength training to build muscle since it will give you strength and also muscle burns more calories than fat. Keep researching more about weight loss and exercise and just apply yourself. Don't get discouraged if it takes time- it took time to put the weight on, so it will take time to lose it. Good luck. added: 1-2 pounds a week is a good rate, so anywhere from 10-20 weeks, but it might go faster or slower for you. Jumping rope burns a lot of calories, works your arms and puts less stress on your knees, you might want to try that.

Answer 4

its healthy to lose 1-2lbs a week - if you are losing more then its most likely not fat you are losing but water weight and muscle which means you are slowing down your metabolism
find daily calorie intake calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
eat 5-6 small meals a day (eat every 2-3 hours - it optimizes your metabolism)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have protein (lean meat, legumes etc) for dinner - repairs muscle
cardio exercise 4-6 times a week for 30-50min (ideally 45min because the first 20-30min body burns carbs and only then starts burning fat), light weight training (more muscle=faster metabolism)
dont consume foods that are made of white flour (white bread, cakes, pasta etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.
ofcourse you can spoil yourself once in a while with a little treat:)

Answer 5

sleep in a cold room sleeping in a cold room is a best way to force your body to heat itself up for hours

Answer 6

chug 12 8 ounce glasses of ice water a day it has the same effect on your metabolism as green tea

Answer 7

strap a parachute to your back and spend 30 minutes skydiving over the volcanoes in tongariro national park new zealand

Answer 8

2 hour walk at a moderate pace

Answer 9

do your best to ensure you re not eating after 7 o clock at night you re more likely to make unhealthy choices and less likely to sleep as well after a late meal

Answer 10

if your lifestyle or career includes a lot of socializing out at dinners or drinks start scheduling workout dates with friends co workers or even clients