Aa
weight lose
I'm only 17... my weight is excessive... I'm 120 kg... I need to lose weight in 1 year... how can I be fit n slim in 1 year??
The most important thing is to set reachable goals, as you reach those goals it will help to keep you on track and stay motivated.I don't like saying the word diet so I'm going to tell you that you need to change your nutrition plan. I don't believe in diets, diets are for people who just want to lose weight and find the easy way out and a diet is only a temporary solution for a permanent problem. If you go on a diet you will risk putting the weight back on but losing weight fast is not the reason people gain weight back. That comes from lack of discipline and motivation.
I lost well over 100 pounds in less than six months and have now kept the weight off for over 8 years.
If you want to have a healthy nutrition plan you will need to change your habits..... Permanently.
it's pretty difficult to give it advice when I don't know what your nutrition is like, I don't know what you're eating, how much your eating, how often you eat, or if you work out at all.
For now I can recommend some basic generic advice to help you get started.
1. eat smaller meals and snacks, you should be spreading your calories out between at least 5-6 meals a day. Just to give you some guidelines (300-400 calories per meal or snack).
2. try to get more protein and less Carbohydrates in your nutrition. To lose weight I wouldn't eat more than 100g Carbohydrates a day. I myself only eat about 50-60g of carbohydrates a day.
3 . exercise, try to do body weight exercises, maybe a little cardio but keep in mind, intense cardio will not only make you more hungry but it's going to be very hard on your knees and joints at excessive weight. Limit the cardio and try some type of interval training. Tons of interval training routines out there.
4. Set small reachable goals at first to help keep you motivated and build your confidence.
Don't let yourself be discouraged, you can do anything you put your mind to! Will it be super easy? No but it gets easier as you go, I promise!
5. Try not to get on the scale every day, your weight can fluctuate 3-5 pounds daily and often related to water and fluids, you will just get discouraged, try not to step on the scale more than once or twice a week, always weigh yourself first thing in the morning before you drink water, preferably after using the restroom. Weigh yourself with no clothes on if possible as clothing adds weight.
6. Drink lots of water, and stay away from soda unless it's diet if you have to have soda. I recommend water only and plenty of it, water not only keep you hydrated but it plays a very important role in your digestive system and the way your body process food. Water will actually help you feel full and speed up your metabolism. try drinking a full glass of water about 45 minutes to an hour before any meal to help reduce hunger.
I hope this helps, Don't let anyone tell you that you can't do it. Be your best and give it your all.
YOU ARE WORTH IT!
I lost well over 100 pounds in less than six months and have now kept the weight off for over 8 years.
If you want to have a healthy nutrition plan you will need to change your habits..... Permanently.
it's pretty difficult to give it advice when I don't know what your nutrition is like, I don't know what you're eating, how much your eating, how often you eat, or if you work out at all.
For now I can recommend some basic generic advice to help you get started.
1. eat smaller meals and snacks, you should be spreading your calories out between at least 5-6 meals a day. Just to give you some guidelines (300-400 calories per meal or snack).
2. try to get more protein and less Carbohydrates in your nutrition. To lose weight I wouldn't eat more than 100g Carbohydrates a day. I myself only eat about 50-60g of carbohydrates a day.
3 . exercise, try to do body weight exercises, maybe a little cardio but keep in mind, intense cardio will not only make you more hungry but it's going to be very hard on your knees and joints at excessive weight. Limit the cardio and try some type of interval training. Tons of interval training routines out there.
4. Set small reachable goals at first to help keep you motivated and build your confidence.
Don't let yourself be discouraged, you can do anything you put your mind to! Will it be super easy? No but it gets easier as you go, I promise!
5. Try not to get on the scale every day, your weight can fluctuate 3-5 pounds daily and often related to water and fluids, you will just get discouraged, try not to step on the scale more than once or twice a week, always weigh yourself first thing in the morning before you drink water, preferably after using the restroom. Weigh yourself with no clothes on if possible as clothing adds weight.
6. Drink lots of water, and stay away from soda unless it's diet if you have to have soda. I recommend water only and plenty of it, water not only keep you hydrated but it plays a very important role in your digestive system and the way your body process food. Water will actually help you feel full and speed up your metabolism. try drinking a full glass of water about 45 minutes to an hour before any meal to help reduce hunger.
I hope this helps, Don't let anyone tell you that you can't do it. Be your best and give it your all.
YOU ARE WORTH IT!
Hi othoy :-)
You want to lose weight and you ask for help ? that 's great, it 's the first step :-)
But first of all you need to ask yourself why is it so important to loose weight in a year ?
Do you have a special event next year ? Having a deadline can help you stay focused but you have to be realistic , if you loose too much weight too quickly you are only going to get it back later. How much weight do you want to loose ? and how much is it safe to loose ? To know that you should calculate your BMI (look on google to see how to know it) then do the BMI again but with your weight goal and it will tell you if it's safe :-)
Then you have to make a diet plan, it will depend on your lifestyle (how much exercice you do/can do , the kind of food you usually eat with your family, will your parents allow you to eat different food ,...)
A great thing would be to go to a doctor who treats nutrition problems, but that is quite expensive i think :-\
So you can try to use apps like Noom to help you log your meal and tell you what is good for you . And to stay motivated you can set goals like when i loose 5kg you can go out with friends or do something special ...
Talking about your diet with others can also help you stay focused :-)
You want to lose weight and you ask for help ? that 's great, it 's the first step :-)
But first of all you need to ask yourself why is it so important to loose weight in a year ?
Do you have a special event next year ? Having a deadline can help you stay focused but you have to be realistic , if you loose too much weight too quickly you are only going to get it back later. How much weight do you want to loose ? and how much is it safe to loose ? To know that you should calculate your BMI (look on google to see how to know it) then do the BMI again but with your weight goal and it will tell you if it's safe :-)
Then you have to make a diet plan, it will depend on your lifestyle (how much exercice you do/can do , the kind of food you usually eat with your family, will your parents allow you to eat different food ,...)
A great thing would be to go to a doctor who treats nutrition problems, but that is quite expensive i think :-\
So you can try to use apps like Noom to help you log your meal and tell you what is good for you . And to stay motivated you can set goals like when i loose 5kg you can go out with friends or do something special ...
Talking about your diet with others can also help you stay focused :-)
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