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I need to los the weight
So for most of my life I've been fat. I just kept gaining weight. Fortunately, I've finally mastered the art of maintain my weight and at least not gaining any more. I'm 16, female, 5'3" and my weight on any given day is between 194-200lbs. I honestly wouldn't care much if I hadn't found out i'm prediabetic. I really don't want to get diabetes so I'm looking for some advice on how to eat better, exercise more, and just lose all this extra weight. I'm a busy person and I don't have a lot of time in my day so please keep that in mind but I'd like to los weight as fast as possible.
Also, I have some issues with motivating myself. Any advice on how I can make myself stick to a plan would also be appreciated.
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Maybe give some free advice about: Health?
I'm trying to lose 100 lbs over the course of a year.
There's no fast way to lose weight and keep it off. There are, however, simple little things you can change to make things easier on yourself.
1) Stay hydrated. I lost 7 lbs worth of water weight last week just by cutting Diet Coke out of my diet (It hurt, lemme tell you) and starting to drink 4 litres of water a day.
2) Do things the hard way. Take the stairs instead of the elevator, park a little further away, walk or bike to the store instead of driving. For me, it was forcing myself to clean the house and do a workout before I'm allowed to play video games.
3) Count those calories! Losing weight really is simple math; no tricks to it. If calories in < calories out, then you'll lose weight.
I would not suggest going to a doctor, oddly enough. Most "diet doctors" will put you on a severely restricted calorie plan (think 700 cals/day) which yes, will make you lose weight fast but will also make you gain it all back once you stop it since your body's gone into starvation mode.
I use a great site called My Fitness Pal, which has really intuitive and easy calorie counting and exercise tracking. You put in your goals and it calculates what your intake should be for a day. The food database is huge! There's also a great online support system; every time I lose a pound, there are 3 people congratulating me on it! The forum is full of people posting success stories, motivation and recipes. Best part is, it's entirely free. A great way to track your progress.
As for motivating yourself, find a picture of your goal, whether it's a picture of you skinny or a celebrity, or even a great outfit you want to wear! Put it somewhere where you can see it, like on the fridge. Every time you pass it, think about how great that will feel.
Props to you for getting this under control!
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for the part with the issue on motivating your self , get someone to help you along this tough time in your life, you need someone like a bestfriedn to help you along it , like lets say to lose weight u decided to start running you should grab a friedn so you have someone to be with so you wouldnt be alone.
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I have to disagree with Lola on one aspect: DO NOT CUT CARBS OUT OF YOUR DIET.
Just so you're aware, I speak from experience with this. Granted, I was only 20 pounds overweight when I started doing this stuff,
Carbohydrates are like fuel for your body. Complex carbs (like pasta and bread, etc) AND simple carbs (like fruits) are both key sources of energy, but go for whole grain complex carbs instead of white. You want to make your body work harder to use what you put into it. If you want to get a handle on your diet, keep every part of the food pyramid in it, but eat small meals every three or four hours, even if you're not hungry. After awhile, your body will start learning that it needs to use what you eat quickly. This will speed up your metabolism, which will cause you to lose weight pretty quickly.
Keep in mind that eating less won't help you. It may even slow things down. Don't worry about counting calories - just use good judgment. Don't eat until you're full; eat much less, and if you think about going back for more, wait 20 minutes and then decide if you're still starving. If you can wait three hours to eat more, do it.
As for what to drink, again, use good judgment. If you drink milk, drink skim. Natural sugars are fine, sugar free is good, and water is best.
As busy as you are, I guarantee you've got half an hour somewhere. Speedwalking (if you don't like running) is good exercise. Cardio will be key for you. I started running one mile every day, and my body toned up like crazy, and quickly, too. Running works more quickly, but speedwalking and running work the same muscles. The more of your own body resistance you can use, the better. That is, instead of using a machine at the gym, use your own body. Go for a walk or a jog outside and enjoy the world. Listen to some good music and just let your mind wander. It can be pretty relaxing if you let it. =)
This is a lifestyle change, not just a "diet." If you do this, you'll feel SO much better. As far as how to motivate yourself, make up your mind to do it, and just stick to it. Remind yourself that everything is fine in moderation - you don't have to cut anything out of your diet, just make a couple of changes. You may find that it's not as difficult or overwhelming as you think.
Good luck. Feel free to drop a question in my inbox if you'd like more feedback.
Siren
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Well I think you should consult a doctor, like book an appointment with a good diet doctor, and he'll give you a diet plan, and once you follow up with him regularly, you'll have a reason to be motivated, cause you'd have to follow the plan to achieve a certain goal in losing a certain number of pounds till your next session.
Try also to wake up everyday from early and go for a run or even a walk, and try to go to the gym on your day off. Quit junk food or any carbohydrates, try to eat healthy only, like vegetables and fruits and eggs and stuff.
And these things really work, and many people do lose weight if they are really committed to doing this, just try to push yourself a little, cause you'll like the outcome :D
Other than that, your beautiful the way you are :D Hope i helped, if you need anything else, please be free to contact me.Best of luck!
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