|
I have a major weight issue and need help!
I have always been selfconcious with my body. When I tell my grandparents that I want to go on a diet they always say I won't make it and stuff like that.. I've tried everything..
I'm 15, wheigh 270 lbs. Exersize when I'm not busy with school, and really do anything I can to get to a normal weight.
I am never hungry in the morning and usually have something small to eat between 2-4, then eat dinner when I'm hungry then snack on somrthing if I do get hungry.
Do you have anything I can do to get to a normal weight for my age?
I can't do many exersizes because I have multiple joint problems throught my body.
Please, if you have any tips, advice, eating habbits, and other things you may want to add please do so!
Thank you! :)
[ ]
Want to answer more questions in the Health & Fitness category?
Maybe give some free advice about: Health?
OK, first off, of course you can do it. There is no question of that no matter what anyone says.
Everyone has a metabolic setpoint. You know the people who can eat and eat and never gain weight? Well theirs is higher. Everyone can raise their setpoint with proper nutrition and exercise, but it is harder for some than others.
The key is in the diet and exercise.
Let me start by giving you the basics:
1. Learn to eat small, regular meals. This is important because it will help stabilise your blood sugar. Stable blood sugar reduces cravings, gives you more energy and so on. So, eat a meal every 3-4 hours and always eat breakfast. You should always eat enough so that you are not extremely hungry by the time you need to eat next, and you should never be very full.
2. Avoid junk food, food with sugar added to it, and processed foods.
3. Always eat for what you are ABOUT to do. So, the bigger meals (relatively speaking) should be before periods of activity. Meals later in the day should be low on carbs and calories.
4. Each meals should be balanced and based around a good protein source. E.g. 150 grams of chicken breast, 50g pasta, and a small salad made with a good oil. Late at night it could be 200grams low fat cottage cheese, an apple, and a few walnuts. See... a good protein source as the base, a moderate portion of carbs (very low at night), and small amount of healthy fats.
The quantities are just an example since how much you eat will depend on your activity, among other things.
5. I can explain to you in more detail how to compose your meals, however for now I would say to just eat sensibly and in small portions. Weigh yourself once a week under identical conditions (ie. time of day, clothes, etc.) and adjust your calories accordingly. You should aim to start losing about 2lbs a week.
6 Do not overdo it with artificial sweetener. There is plenty of evidence that links it to all sorts of nasty things including weight gain.
7 Exercise regularly. Ideally, it should be a combination of three things: 1. Resistance training (e.g. weights), 2. cardio, and 3. interval training. Now, you say you have problems and obviously you need to pay attention to them.
In the very least however, do 4-6 cardiovascular workouts every week. E.g. stairmaster, treadmill, bike, eliptical, rowing, swimming, etc. Try and see what you are able to do. Swimming, biking, rowing, and the eliptical are easier on you. The best exercise if you can do it is the stair climber. Its use of gravity leads to adaptive mechanisms that strengthen your lower body in a way nothing else does.
Cardio should be steady pace, between 55 and 85% of your max heart rate. Basically, this translates to a pace where you can still comfortably talk to someone but not sing :)
If you can do some resistance training on the side it would be really helpful. Weights build muscle or prevent muscle loss, which is great for your metabolism. They also strengthen bones, which other exercise types do not do. I would recommend that you try work with a personal trainer for a few sessions and experiment with different exercises.
Now, just to set a few things straight: there is nothing wrong with pasta in moderation. Whole wheat is indeed better though.
No diet should have only 5g of fat. That is extremely unhealthy. About 30% of your calories should come from fats, and most of them from healthy, non-saturated fats. This usually means between 50-80 grams of fat per day, depending on calorie intake.
All carbs are sugars. There are different kinds of sugars, but they are ALL sugars, whether white rice or dark rice or any other carb. The reason white rice is not as good is because it breaks down quicker and spikes your blood sugar. This is one reason why less refined foods (like whole grain products) are better - because they break down slower.
]
Hello there!
I have lost a successful 100lbs in a year and would be happy to help you. :-)
The first key to a success weight loss is not thinking in terms of "I am too far gone, its too hard and I can't " mindful thinking is the challenge.
What I did is I made extreme adjustment to my eating habits. A diet of under both 5g of sugar and fat unless it contained natrual ingredients and NO added sugar.
You see my friend, White rice suprisingly contains sugar. Pasta is a food that actually blows up while you cook the priduct. This can cause to stretch your stomach from overeating. :-) if you eat bread you should eat wheat and eat in moderation.if you must eat pasta do wheat. Cutting out all junk food will help with your success. No juice, soda, no candy. If you cook with oil use olive oil and eat lots if feuits and veggies.
Before I started my journey I made a promise to myself "You can die or you can live" and the journey is always a day at a time. Jello and puddings should always be sugar free
You can do itbut you must be wanting to do it. Determination will judge whether you succeed.
]
I have also been trying to shed some extra pounds so I understand your frustration.
I got this app called MyFitnessPal on New Years and I've lost ten pounds so far by using it. Basically, it counts ALL your calories for you and tells you how much you can eat in a day. It's incredible! It's exactly like weightwatchers, but it's free.
I believe they also have a program online if you don't have an ipod touch or smart phone.
Simple walking a couple miles every day can do wonders as well! It may seem too simple and easy, but it adds up!
Also, many people with joint problems take a water aerobics class! It's easy on your joints and a surprisingly good workout :)
Hope this helps!
]
More Questions: |