Help me lose 20 pounds in a year or less?

Question

I'm a high school junior now and I weigh 130 pounds. I'm pretty ashamed of my weight and want to lose at least 20 pounds before senior year starts. What do you suggest?

Please give me HELPFUL tips. No general answers like "eat less, exercise more." Please be more specific. Tell me what foods I should eat, what foods I should avoid, what exercises I should do everyday and for how long, how to suppress my hunger, etc.

My problem areas are my legs, so any suggestions to slim them would be great.

I don't want to take any diet pills or buy machines. I don't have the money.

Btw, I eat rice everyday and can't avoid that.

I'm also a vegetarian now, so I'm avoiding meat products (which includes milk and eggs).

Answer 1

Make sure you are eating brown rice instead of white and stay away from sweets. Other than that I don't know what to say. With your diet you will be eating mostly carbs which will make it harder to lose weight.

Answer 2

I discovered the booklet to be very informative and convenient to read. I've misplaced 17 kilos in 12 days, i am just worried that i'm shedding an excessive amount of weight, too swiftly. I'll admit i have not adopted the guide exactly. I am now not sticking perfectly to the listed meals and meal plans (however by and large) and doing little or no pastime, but the weight keeps flying off. It certainly works and if i'd adopted it precisely I think it could scare the living daylights out of me because of the quantity that i might lose. So thanks again for the information. I've certainly not purchased anything like this before when you consider that they're frequently full of trash, but 3WD has been a pleasant surprise. Get started at present!

Answer 3

OK, first, you don't say how tall you are so 130 may not be overweight. But to lose a little weight, without going crazy doing it, is really easy. You just have to stay motivated. Toning your legs is easy too. First, EVERY (and I mean EVERY) evening when the temps outside are pleasant, walk for 30 minutes. do that for 6 weeks and you WILL see a definate deference in the muscle tone of your legs, and you WILL lose a little weight. In addition, this tones you butt, love handles and abs, and builds up a healthy heart and stronger lungs. As for eating, breakfasts should be simple. Grapefruit sliced in half, plain toast with a small amount of margarine and maybe just a little honey. Eat shredded wheat or cherrios cereal with low fat milk and fruit, like strawberries or banannas or blueberries or cranberrys. Lunches can be a simple as low fat snack bars, or any of the 6" sandwhiches from subway or a similar sandwhich shop. Eat a regular dinner, but with sensible portions. For snacks, whole pitted black olives are great, popcorn with just a touch of melted margarin but no salt, Qacker brand flavored rice cakes with a teaspoon of peanut butter too.
Good luck

Answer 4

You need to drink LOTS of water, eat protein (fish, chicken, turkey, etc), stay away from carbs (bread, pasta,etc), eat lots of fresh fruits and veggies, stay away from butters, sauces, gravies and anything else high in fat. If you do not want to invest in machines you can always walk but do it at least 3 - 4 times per week. Get plenty of sleep, Stop eating 3 hours or more before bed. Eat 3 small meals a day and 2 low cal snacks (fruits, yogurt, etc) each day. DO NOT take any diet pills but make sure you are taking a daily vitamin - ask a doctor or your mom to figure out which diet pill is best. I hope I have helped.

Answer 5

i got here across the e book to be very informative and elementary to study. i've got lost 17 pounds in 12 days, i'm purely in contact that i'm dropping too a lot weight, too rapidly. i will confess i've got not observed the instruction manual precisely. i'm not sticking completely to the listed meals and meal plans (yet many times) and doing little or no exercising, however the burden retains flying off. It for sure works and if i'd observed it precisely i think of it would scare the living daylights out of me using volume that i'd lose. So thank you returned for the suggestion. i've got on no account offered something like this before because of the fact they are frequently packed with trash, yet 3WD has been a delightful marvel. get all started in the present day!

Answer 6

This is the easiest way to do it. One pound = 3500 calories.
3500 calories divided by 7 days per week =500 calories
per day. In other words, if you eat 500 calories less per day
than you do now, you will lose one pound per week. It's not
really that hard to cut out 500 calories per day. For example,
if you drink 3 cans of soft drink per day, that's almost 500
calories. If you eat 2 slices of pizza instead of 3, you will
save a couple hundred more. Just cut back on what you're
eating, and eat more fruit and vegetables (which are full of
fiber so you feel full, but are mostly water so they aren't
full of calories) and drink lots of water too. Good luck.

Answer 7

Somebody just asked this here you go:


There's 3,500 calories in one lb of fat

You have something called maitance calories. That's how many calories you have to consume to stay at your current weight with your current energy expenditure. To lose 1lb of fat you must have a deficit of 3,500 calories from your maitance. To lose 20lbs you must have 70,000 calorie deficit.

Weigh yourself in the morning and begin writting down everything you eat all day. After doing this for a week weigh yourself and see how much you gained/lost. For every lb you gained that was 3,500 over your maintance & vice versa for lost lbs. Total up how many calories you ate all week then subtract 3,500 calories for every lb you gained divide it by 7 and you'll have you're maintance calories per day. Now all you do it find ways to stay below you're maintance and the weight will start coming off.

Pay close attention to the calories in what you drink. Cokes have something like 150 calories each. Cut those out and drink nothing but water.

It takes 15min for your brain to register that you are not hungry anymore

Answer 8

Okay, I'll give you the 'quickest, easiest' way to lose the weight and 'pay attention' to your legs when you exercise ...
First, you want to eat no more that 1,500 calories TOTAL per day ... and the 'best way' to eat this 'little' and still feel FULL is to eat 3 full cups of 'salad' ... lettuce, cucumber, tomato, onion' BEFORE lunch and dinner, with 1 teaspoon of 'balsamic vinaigrette' (yes, you'll have plenty of this dressing ... it's a POWERFUL taste, but you can still taste the 'other things' in it, like raspberry or pomegranate juice). Only start eating the 'rest of your dinner' after you have FINISHED the salad ... and eat 'around the plate' ... one bite of meat, one bite of starch, one bite of veggies ... and STOP EATING as soon as you feel 'comfortable' in your tummy. For breakfast, I want you to eat 1 serving (read the package) of cereal, use ONLY "skim milk" on it, plus have one serving of fresh fruit (you'll have to get a 'chart' so you know how much is one serving), one serving of fruit juice that has been 'diluted' with water (25-50% to 75-50% water) and one piece of 'buttered toast.' Use only 'whole grain' or 'fancy' breads (7 grain, 10 grain, 12 grain, etc.) (Actually, if you eat 'one piece' you may be 'eating' two 'servings' of bread').
BETWEEN meals, I want you to have 1/2 of a banana between breakfast and lunch, and one 'bite' of dark chocolate between lunch and dinner, and another 'bite' of dark chocolate after dinner, and before bed. If you are 'hungry' at bedtime, you may have one serving of friut and one more 'bite' of dark chocolate. Yes, you HAVE TO EAT THAT CHOCOLATE but it MUST BE 'dark' and not 'milk' ... less fat, less sugar, more antioxidants in 'dark' chocolate.
You want some good exercises, and you want to 'concentrate' on your legs ... so start with some good 'stretching' exercises for your legs ... get a 'runner's book' with stretching exercises and go through those ... and do them twice a day, followed by doing 30 minutes of aerobics one day, and 30 minutes of 'cardio' the next (they're close, but not 'exactly' the same and you'll be exercising your WHOLE body if you do both. Also, I want you to 'go outside and PLAY HARD at something ... running, track, baseball, basketball, whatever ... for at least 2 hours a week ... up to 4 hours if you find something that you 'love' and want to get onto a school team. Will you lose your 20 pounds in a year or less ... yes. Will you 'look and feel good' when you are done ... yes. Will you 'gain weight' when you 'stop this diet/exercise plan ... no, because that is going to be your 'basic plan' for the rest of your life ... all you have to do is 'lower' the size of your salad until you 'stop losing weight' and kick it back up if you want to eat 'a real dessert' ... it's easy, it's actually FUN (how many other people on diets get TOLD to ALWAYS EAT THE CHOCOLATE?) and you'll not just be 'losing weight' but be 'getting in good shape for the rest of your life.'

Answer 9

WALK WALK WALK
FIRST WEEK 20 MINUTES
SECOND WEEK 30 MINUTES
THIRD WEEK 45 MINTUES
FOURTH WEEK 1 HOUR
THEN START TO ADD LIGHT WEIGHTS WHEN YOU WALK MAKE SURE TO PUMP YOUR ARMS!!! DRINK LOTS OF H2O YOU DON'T NEED ANY PILLS OR MACHINES. TRY TO CUT OUT THE SUGAR AND SODAS EVEN DIET ONES JUST DRINK H2O MAKE SURE TO EAT BREAKFAST LUNCH AND DINNER YOUR STILL YOUNG YOU WILL PROBABLY LOSE IT IN 3 MONTHS AND IT WON'T COME BACK CUZ YOU DID IT THE RIGHT WAY!!! GOOD LUCK DON'T GIVE UP!!!!

Answer 10

My wife lost 20 lbs. in 2 weeks with Weight Watchers.*