What should i Do to loose weight?

Question

Well I'm 16 yrs old and I weight about 210
I really want to loose weight but I have a job and I work like 5 days out of the week sometimes moring and sometime in the afternoon and usually when I come home am so tired all I want to do is sleep my mom got me and my sisters a membership to a gym but I can't go because I work. My eating habits aren't so good.

What diet plan would be best for me?
I have friends but there all skinny and my best friend use to come with me to the gym [even though she didn’t need to work out] but she’s away for the summer and I never exercise by my self before at the gym and my sisters work so what should I do?

Answer 1

Always Think Fit:

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.

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.
o Substitute aspartame for sugar
o Try eating 3 or 4 smaller meals during the day rather than 2 large ones
o Eat your main large meal at midday with the other meals much smaller in content
o 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.
o Balance your meals out during the day so in one day you have a mix of protein, carbohydrate and vitamins
o 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
o Drink alcohol in moderation
o Stop smoking if you smoke or cut down
o Eat more fibre i.e. pulses grains nuts, pasta, brown rice, cereals, fresh fruit
o Eat more vegetables as part of your diet
o Eat less dairy products or choose those with less fat content i.e. cottage cheese
o Try steaming or poaching food instead of frying it, frying adds calories by the bucketful
o Cut down on Red meat and eat more lean or better still chicken and fish instead
o Use low fat oils in cooking i.e. sunflower, corn or Mazola
o Cut down on your salt intake, there are hidden salts even in tinned foods
o Try substituting carrots or fresh fruit instead of biscuits and sweetmeat when you have a craving for something in between meals.
o Drink semi or skimmed milk as opposed to full cream
Simply choose a diet which is low in fat and cholesterol, moderate in sugar and salt and high in fibre but at the same time has a variety of everything thus making it a balanced diet.

Calculate your BMR!!!!
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).


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Answer 2

I think you have to take it 10 pounds at a time. because if you get on a scale and go ok how can i lose 40 pounds it will overwelm you and you will try to convince yourself it cannot be done. but it CAN be done step by step depending on how much you wanna lose start with a goal weight and a certain amount of time to lose it in. I cannot tell you exactly what you should or should not eat because we all have different taste.
but I can tell you that I have had 5 children weighed 190 lbs every time i gave birth and always ended back at 123 pounds in just a few months time! and I can tell you that all the suffering and doing without the foods I loved best was well worth the outcome! what I do is cut out every empty calorie I can possibly cut like even a mint or a stick of gum.
(unless it's sugerless) then if I am really hungry later I am not hurting my diet if a have to snack. Brown Rice, Boiled Chicken, spinach,t and I cannot believe its not butter spray on those foods worked well cause that butter is fat and calorie free!!! and it flavors really well!! and if I craved chocolate I would put hersheys syrup in skim milk and it killed the urge pretty well or so I found. walk swim jog in place anything to burn calories just start with cardio at first weights will just bulk you up!!! hope this helps!!!! GOOD LUCK I KNOW ITS SO HARD!!!

Answer 3

Hon, I feel for ya but the answer ain't easy.

1)Develop a life-long exercise habit (as in 45min aerobic every single day)

2)Burn more calories than you put in ;)

If that is too hard, switch to a vegan diet. Maybe your weight and sluggishness is due to an allergic reaction to consuming the flesh of dead animals? Regardless, nearly 100% of people who switch to a vegan diet lose A LOT OF WEIGHT and report having more energy. Worth a try, don't you think?

Barring that you can always revert to good 'ol methamphetamine (aka crank, speed, meth). This lovely drug will peel the pounds off you while making you feel like a million bux. It does have some side fx, though....i think you know what they are:)

Answer 4

first off.... cut the cokes, candy, and fast food (taking you are fond of these with your 'eating habits aren't so good). You really need to sit down and come up with a good diet plan, such as a good breakfast, lunch, dinner, and little snack between them. You do that to help raise your metabolism, but eating less but more frequently so your body is working more to digest through out the day. things to eat during the day would be fruit or even A granola bar (yes i cap'd the A to make sure you only eat one for a snack). eat lean protien (tuna and chicken), the good carbs (sweet potatoes, brown rice, whole grain pasta). Just because your dieting doe not mean you can't allow your self a little pleasure(splurge once a week for one meal).

now that the dieting part is there, working out.... go outside and walk or go to your gym and get on the treadmill. start on a mild walk and build upto a decent jog over time. if you dont want to work out by yourself, join a class of something that strikes your attention at your gym. that way you will be able to meet new people trying to do the same as you, lose weight. dont forget to atleast get a little bit of a weight lifting regimen in so that you will tone up your body some with the weight loss. less weight, more reps. and do not hesitate to get a personal trainer for a couple of weeks to each you proper form. dont need to hurt yourself on the first day and never go back.

hope this helps =)

Answer 5

well, you should start by eating healthy meals most importantly. I don't mean you have to cut out ALL junk food, but mainly just cut way back on it, and eat smaller portions. Drink lots and lots of water all day long. You do not have to be at a gym, you can go on a walk/jog around your neighborhood or at a track or park. It's very important to get exercise. If you are tired when you get off work, try going for a jog in the morning before you go to work. You will feel energized for the day. Even 30 mins of exercise a day will help a lot. Just stick to it, even if you don't see immediate results. Good luck!

Answer 6

There is lots you can do.
You can research healthy foods that still taste good, for one. My favourite is a tuna wrap. I mix tuna, light mayonnaise, and peices of celery together and wrap it in a lettuce leaf.
Try a lot of excercise. Try setting aside time in the morning, and time at night. Even if it only half an hour. Go for a jog, a walk, or do some sit ups.
You really need to muster all the will power you can, and try your hardest to stay on course until you reach your goal weight.
The end results will be a great pay off for all the hard work, and all the delicious food you turned down, after all "nothing tastes like skinny feels."

Answer 7

Eat healthy food, cut down on meat and inbetween snacks.Drink lots of water and exercise, not necessarily to jog or go to the gym. Take a walk for 1km daily, perhaps you can walk to your work or to your home if it's not that far. If it's far walk half the journey and ten take a bus.
If you need to know more on slimming, just give leave a a message.

Answer 8

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 9

Even small bursts of exercise will help for example instead of taking 1 30 minute walk break it up into 3 10 minute walks.

Answer 10

I've lost 5 kilos in my first week. It's my 10th day and I have included salad with some protein (eg. egg/ lean chicken) as you suggested. After 4 years of trying, the fat is finally coming off. It truly feels like magic!

Get started today!

Answer 11

try eating a lot more veggies and fruits. try eating a high fiber breakfast in the morning. try drinking 8 ounces (no more, no less) of orange juice before every meal. they did a study and learned that the sugar in the juice made the enzymes in you stomach work on digesting that so that you eat 300 calories less. try cutting your calorie intake by watching how much you eat, when you feel full and look at the serving sizes on the stuff your eating. if you cut something out totally, you are more likely to binge on it next time you see it. you can have junk, just not all the time. like instead of having 5 Hershey's kisses, have two or one instead. even if you don't have time for exercise. try just doing 20 sit ups and push ups before you go to bed. try wearing one of those step counters and try to get more steps every day until you reach 10.000 (the ideal amount, but c'mon who gets that much anyway?) try taking the stairs instead of the elevator. when you get a break at work, try speed walking outside or briskly go up and down the stairs (if you have them) just do something that makes you sweat and try to get 20 min at least per day. as long as you keep moving you will burn calories.

good luck! wish you well.


p.s.
try googling the food pyramid stuff for portion guide lines on servings (like the ounce of cheese for a serving of dairy)