Aa
curiousity
Hi.. Im 21 years old.. and currently i keep gaining weight, now I'm in 78.9kg.. and it's not balance with my height. I want to know how can i weight loss my self and what's need in a diet?
I meant to say "keeping me from LOSING weight and also contributing to my fatty liver over time" not "gaining weight". hopefully everything else made sense! :)
You can check your BMI (Body Mass Index) online by entering your height and weight. Here's a link: http://www.myfitnesspal.com/tools/bmi-calculator
This website is great for keeping track of your diet, exercise, weight, measurements, you name it! You can enter your meals for each day and it shows the calories, saturated fat, etc including things like Starbucks, restaurants, specific name brands in grocery stores. It will help you keep track of if you are getting enough or too many carbs, sodium, fat, calories, cholesterol, etc etc.
http://myfitnesspal.com
You can also download the app for your android or iphone.
You need to start exercising. Exercise at least three times a week, alternate your days. Example: Monday, Wednesday, Friday. Do cardio - walking, jogging, jumping rope, riding a bike. Do strength training - crunches, push ups, leg lifts, weights for arms, back, chest. Do at least 30 minutes. Even if you can only do 2 sit ups. Do the two sit ups. You'll eventually be able to do more. It takes some time!
If you have the extra money, sign up for a work-out class: Try boxing, kick boxing, hip hop dance, yoga, pilates, whatever you are interested in. Go swimming!
Moringa, pure raspberry keytones, carralluma fimbriata and pure green coffee bean extract are great supplements to take every morning to boost your mood, energy, and help loose weight. They are all natural and you can purchse them online or at GNC. I put them in a breakfast smoothie: greek non fat all natural yogurt, one banana, other fruit (strawberry, blueberry, etc), unsweetened non fat all natural soy milk. Mix in the supplements in blender. I sometimes add brewed coffee (soy milk plus coffee) to my smoothie for extra energy. Do not add sugar or any sugar substitute.
I recently found out I have fatty liver disease (I'm not overweight). So I have to stick to a super healthy diet and have already been losing weight without exercising much (hurt my ankle and have pulled muscle so I'm limited with exercises right now). I was already eating healthy but didn't realize some of the things I was eating was keeping me from gaining weight and also contributing to my fatty liver over time.
So this diet is a little hard to stick to especailly if you've been eating fatty and sugary foods for years, but try to make small adjustments and you'll get used to the changed. I don't have a choice since I have liver disease. Also, you should be eating like this anyway to have a healthy liver, heart and other organs. I'm only 31 and have liver disease. You can get it just as easily in your early 20s so be good to your body!
No white bread
No white rice
No regular flour pasta
No pastries, donuts, etc.
Nothing made with white flour
No alcohol (yes, one glass of red wine is good for your heart. but that's it)
No soda
No diet soda
No sports, energy drinks
No fruit juice (unless unsweetened, organic, all natural)
No sugar
No brown sugar
No sugar substitutes
No honey
No potatoes
No corn
No vegetable oils
No butter
No whole milk
No regular cheese
No regular salt
No red meat (once a week is okay, but limit it)
No packaged foods (like Rice A Roni, Mac and Cheese, Ramen, Hamburger Helper)
No frozen meals (except for frozen bags of vegetables)
No canned vegetables (organic beans in a can are fine)
No premade pasta sauce in a jar (use greek non fat all natural plain yogurt with own seasoning)
No foods high in cholesterol, no foods high in saturated fats, no foods high in sodium or sugar
No eggs (if you eat eggs, eat only the egg whites and not everyday)
No Mayonaisse
DO EAT:
Whole wheat bread
Whole wheat pasta
Whole wheat, brown rice
Old fashioned oatmeal (not the instant kind)
Cinnamon
Stevia (Natural Plant based Sweetener instead of Sugar)
Non fat plain all natural Greek Yogurt (add your own fruit, granola, stevia or cinnamon for flavor)
Olive oil (cooking instead of vegetable oil)
Yogurt butter (if you can't give up butter, use yogurt butter. it has 50% of fat and cholesterol as regular butter).
Soy Milk or Fat Free Milk (soy milk should be unsweetened non fat natural)
Soy cheese, veggie cheese or Fat Free cheese
Soy Mayonaisse
Dijon Mustard
Apple Cider Vinegar
Fat Free Sour Cream
Fat Free Cottage Cheese
Fresh Fruits (limit it to the suggested daily serving, fruit has lot of natural sugar)
Fresh Vegetables ( especially broccoli and asparagus are really really good for you)
Wheat tortillas and organic hummus
avacados (good fat!)
guacamole (homemade, good fat)
organic salsa in a jar or homemade (check label if from grocery store)
sea salt (limited amounts)
black pepper and any seasoning you like!
black beans, all beans!
turkey, chicken, and tofu
anything tofu based is good for you
garden burgers (only the kind that are "made from organic soy")
veggie hot dogs
tofu turkey
black coffee (or coffee with soy milk or fat free milk. You can add stevia)
all teas (with water, soy milk, fat free milk. Can also add stevia if you'd like)
LOTS OF WATER
Hibiscus Tea (Iced, is very delicious for the summer)
Dandelion tea is good for you (It's sometimes called Liver Detox. It's good for your liver and processing any bad toxins - alcohol, medication, sugars, sodium, etc. It's good for an upset stomach and helps with digestion and bowel movements) It's safe, all natural, and caffeine free.
The key is to buy fresh natural foods and cook everything at home. If you don't like cooking everyday, you can make soups, chili, etc in a large crock pot so you have meals ready to go. You can pre-make healthy chicken, black bean, hummus, tomato, onion, brown rice, and salsa with wheat tortillas - burritos and put them in the fridge or freezer to warm up later.
It's better to eat smaller meals throughout the day, but make sure you eat at least three times a day. Eat the same time every day. Make sure you have regular sleep - go to bed and get up same time. Stay consistent with your exercise. Keep track of your meals and exericse on myfitnesspal.com
And stick with it. The first 10 pounds are always the hardest to drop! If you can try sticking with the diet I just told you about and do some exercise, you will lose weight and be healthy.
The hardest part for me was cutting out all soda and whole milk. I already cut out the white carbs, sugars, sodium, junk food years ago. I'm still craving my soda, but am drinking a lot of iced tea and water. Coffee in the morning for my caffeine buzz.
Good luck!
This website is great for keeping track of your diet, exercise, weight, measurements, you name it! You can enter your meals for each day and it shows the calories, saturated fat, etc including things like Starbucks, restaurants, specific name brands in grocery stores. It will help you keep track of if you are getting enough or too many carbs, sodium, fat, calories, cholesterol, etc etc.
http://myfitnesspal.com
You can also download the app for your android or iphone.
You need to start exercising. Exercise at least three times a week, alternate your days. Example: Monday, Wednesday, Friday. Do cardio - walking, jogging, jumping rope, riding a bike. Do strength training - crunches, push ups, leg lifts, weights for arms, back, chest. Do at least 30 minutes. Even if you can only do 2 sit ups. Do the two sit ups. You'll eventually be able to do more. It takes some time!
If you have the extra money, sign up for a work-out class: Try boxing, kick boxing, hip hop dance, yoga, pilates, whatever you are interested in. Go swimming!
Moringa, pure raspberry keytones, carralluma fimbriata and pure green coffee bean extract are great supplements to take every morning to boost your mood, energy, and help loose weight. They are all natural and you can purchse them online or at GNC. I put them in a breakfast smoothie: greek non fat all natural yogurt, one banana, other fruit (strawberry, blueberry, etc), unsweetened non fat all natural soy milk. Mix in the supplements in blender. I sometimes add brewed coffee (soy milk plus coffee) to my smoothie for extra energy. Do not add sugar or any sugar substitute.
I recently found out I have fatty liver disease (I'm not overweight). So I have to stick to a super healthy diet and have already been losing weight without exercising much (hurt my ankle and have pulled muscle so I'm limited with exercises right now). I was already eating healthy but didn't realize some of the things I was eating was keeping me from gaining weight and also contributing to my fatty liver over time.
So this diet is a little hard to stick to especailly if you've been eating fatty and sugary foods for years, but try to make small adjustments and you'll get used to the changed. I don't have a choice since I have liver disease. Also, you should be eating like this anyway to have a healthy liver, heart and other organs. I'm only 31 and have liver disease. You can get it just as easily in your early 20s so be good to your body!
No white bread
No white rice
No regular flour pasta
No pastries, donuts, etc.
Nothing made with white flour
No alcohol (yes, one glass of red wine is good for your heart. but that's it)
No soda
No diet soda
No sports, energy drinks
No fruit juice (unless unsweetened, organic, all natural)
No sugar
No brown sugar
No sugar substitutes
No honey
No potatoes
No corn
No vegetable oils
No butter
No whole milk
No regular cheese
No regular salt
No red meat (once a week is okay, but limit it)
No packaged foods (like Rice A Roni, Mac and Cheese, Ramen, Hamburger Helper)
No frozen meals (except for frozen bags of vegetables)
No canned vegetables (organic beans in a can are fine)
No premade pasta sauce in a jar (use greek non fat all natural plain yogurt with own seasoning)
No foods high in cholesterol, no foods high in saturated fats, no foods high in sodium or sugar
No eggs (if you eat eggs, eat only the egg whites and not everyday)
No Mayonaisse
DO EAT:
Whole wheat bread
Whole wheat pasta
Whole wheat, brown rice
Old fashioned oatmeal (not the instant kind)
Cinnamon
Stevia (Natural Plant based Sweetener instead of Sugar)
Non fat plain all natural Greek Yogurt (add your own fruit, granola, stevia or cinnamon for flavor)
Olive oil (cooking instead of vegetable oil)
Yogurt butter (if you can't give up butter, use yogurt butter. it has 50% of fat and cholesterol as regular butter).
Soy Milk or Fat Free Milk (soy milk should be unsweetened non fat natural)
Soy cheese, veggie cheese or Fat Free cheese
Soy Mayonaisse
Dijon Mustard
Apple Cider Vinegar
Fat Free Sour Cream
Fat Free Cottage Cheese
Fresh Fruits (limit it to the suggested daily serving, fruit has lot of natural sugar)
Fresh Vegetables ( especially broccoli and asparagus are really really good for you)
Wheat tortillas and organic hummus
avacados (good fat!)
guacamole (homemade, good fat)
organic salsa in a jar or homemade (check label if from grocery store)
sea salt (limited amounts)
black pepper and any seasoning you like!
black beans, all beans!
turkey, chicken, and tofu
anything tofu based is good for you
garden burgers (only the kind that are "made from organic soy")
veggie hot dogs
tofu turkey
black coffee (or coffee with soy milk or fat free milk. You can add stevia)
all teas (with water, soy milk, fat free milk. Can also add stevia if you'd like)
LOTS OF WATER
Hibiscus Tea (Iced, is very delicious for the summer)
Dandelion tea is good for you (It's sometimes called Liver Detox. It's good for your liver and processing any bad toxins - alcohol, medication, sugars, sodium, etc. It's good for an upset stomach and helps with digestion and bowel movements) It's safe, all natural, and caffeine free.
The key is to buy fresh natural foods and cook everything at home. If you don't like cooking everyday, you can make soups, chili, etc in a large crock pot so you have meals ready to go. You can pre-make healthy chicken, black bean, hummus, tomato, onion, brown rice, and salsa with wheat tortillas - burritos and put them in the fridge or freezer to warm up later.
It's better to eat smaller meals throughout the day, but make sure you eat at least three times a day. Eat the same time every day. Make sure you have regular sleep - go to bed and get up same time. Stay consistent with your exercise. Keep track of your meals and exericse on myfitnesspal.com
And stick with it. The first 10 pounds are always the hardest to drop! If you can try sticking with the diet I just told you about and do some exercise, you will lose weight and be healthy.
The hardest part for me was cutting out all soda and whole milk. I already cut out the white carbs, sugars, sodium, junk food years ago. I'm still craving my soda, but am drinking a lot of iced tea and water. Coffee in the morning for my caffeine buzz.
Good luck!
firenza66
This might help keep a journal of everything you eat , be honest and gradually add exercise like taking a slow walk and admiring nature. Think to yourself what you like about yourself and remember these things also You are in your 20's so you have time on your side! Set small goals with yourself and be kind and good to yourself and ask your Dr. how many calories you actually need for your height and weight. Congratulations on deciding to make a change! and also when you reach a goal reward yourself!
buy some bubble bath or a pretty hair clip!
buy some bubble bath or a pretty hair clip!
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