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weight loss help needed!! Watch

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    Im 16, 5'7 and weigh around 13 st.. I'm sick of the flab and fat and want to lose weight the right way but with all the different diets and types of exercise I have no idea which way actually works! I'd like some honest advice from people who've lost weight and can tell me what I need to do to feel and look good! I've lost weight before (went from 14st to 12st and now I've put weight on after..) but the methods I used before aren't working or I'm not doing it right.. what do I need to do???
    Thanks in advance
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    Change your diet first: take out all junk food, booze, fizzy drinks, etc... If you really want to drop fat you have to commit. I've personally dropped a lot through micro-fasting but I wouldn't suggest that for you at this moment, start slow. Eat fewer high GI carbs (e.g. white bread, rice, potatoes), and up your protein intake. Keep it lean: turkey/chicken breast, tuna, salmon - all good choices. Eat as much cruciferous veg as you want/can - broccoli is a personal favourite. Aim for 2000 calories a day initially, dropping down to about 1800 as fat starts coming off.

    Every morning wake up an hour earlier and just go for a walk on an empty stomach. Join a gym and start weightlifting; stick to compound exercises like Bench, Squat, Deadlift, and do a short amount of cardio afterwards.

    Above all, just realise you didn't gain the weight overnight so you won't drop it that quickly either. It'll take months, minimum, for you to reach your goals.
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    Like ttannkzhang said, cut out C.R.A.P. Caffeine, Refined sugar, Alcohol and Processed foods. Make sure you are drinking enough water, most people don't and it forces your body to retain water which makes you look a little podgey. Lean meat and veges is the way to go, though meat is pretty expensive so maybe you'd want to see about buying in larger quantities and and cut it into portions before freezing then take it out the night before to thaw out when you want to use some.
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    The only diet that works is calories out has to be greater than calories in.

    If you lost the weight before, why did you put it back on?
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    (Original post by DorianGrayism)

    If you lost the weight before, why did you put it back on?
    school, gcse's, exams, laziness! I just lost track and was too focused on exams and revision etc! But I want to maintain it this time and look better than I do now as I'm fed up!
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    (Original post by Killafrog18)
    school, gcse's, exams, laziness! I just lost track and was too focused on exams and revision etc! But I want to maintain it this time and look better than I do now as I'm fed up!
    So why don't you just repeat what you did before ?
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    (Original post by DorianGrayism)
    So why don't you just repeat what you did before ?
    I've already said, I am but for some reason it isn't working.. I'm doing the same exercise and working hard but it just isn't working as well as before for some reason:/
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    Eat salad + no junk + running
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    (Original post by Killafrog18)
    I've already said, I am but for some reason it isn't working.. I'm doing the same exercise and working hard but it just isn't working as well as before for some reason:/
    Ok. How long have you been doing it for?
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    eat one serving of oats in the morning around 9am, for lunch eat a plate of vegtables and a handful of meat or fish. for dinner eat something light like a vegtable soup or yoghurt with fruits. i went from 185 pounds to 150 pounds by doing that and incorporating 5 hours of exercise a week. dont eat past 6pm, stay away from junk food, only weigh yourself every 2 weeks (weight loss can be sporadic, you dont want to bring yourself down by seeing a slight change on the scales) and make goals for every 10 pounds you lose. i would treat myself with a single slice of cheesecake for every 10 pounds i lost. for maintaining weightloss you need 30mins 5 times a week of exercise. you need to live healthy, tell yourself you've worked hard to keep the weight off and keep an old picture of yourself handy so you can see how far you've come. Best of luck with the weight loss
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    (Original post by DorianGrayism)
    Ok. How long have you been doing it for?
    about 3-4 weeks now i think
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    (Original post by pinejuice)
    eat one serving of oats in the morning around 9am, for lunch eat a plate of vegtables and a handful of meat or fish. for dinner eat something light like a vegtable soup or yoghurt with fruits. i went from 185 pounds to 150 pounds by doing that and incorporating 5 hours of exercise a week. dont eat past 6pm, stay away from junk food, only weigh yourself every 2 weeks (weight loss can be sporadic, you dont want to bring yourself down by seeing a slight change on the scales) and make goals for every 10 pounds you lose. i would treat myself with a single slice of cheesecake for every 10 pounds i lost. for maintaining weightloss you need 30mins 5 times a week of exercise. you need to live healthy, tell yourself you've worked hard to keep the weight off and keep an old picture of yourself handy so you can see how far you've come. Best of luck with the weight loss
    that's incredible! well done! May I ask how long it took you and work sort of exercise you did??
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    (Original post by Killafrog18)
    Im 16, 5'7 and weigh around 13 st.. I'm sick of the flab and fat and want to lose weight the right way but with all the different diets and types of exercise I have no idea which way actually works! I'd like some honest advice from people who've lost weight and can tell me what I need to do to feel and look good! I've lost weight before (went from 14st to 12st and now I've put weight on after..) but the methods I used before aren't working or I'm not doing it right.. what do I need to do???
    Thanks in advance

    Just sticking some tips from my experiences here-
    - dried fruit, nuts and seeds are the bomb. really filling, and are amazing for your skin, hair and nails. swap snacks like a packet of crisps or something like that for a cupful of fruit n nuts. my favourites are sultanas, pine nuts, almonds, brazil nuts and pumpkin seeds.
    - water is your husbando/wifey/life partner. drinking at least two litres a day will increase your metabolism and clear skin up.
    (a lot of these have clear skin benefits cause my face is like the surface of the moon )
    - fizzy drinks cause bloating! they'll make you feel awful too because of it so get rid.
    - a smaller plate works wonders. swap your normal dinner size plate for whatever's next smallest in your kitchen and you'll fill the plate like you normally would... but with less food! fools the brain
    - Fitocracy - 'This app employs a very clever concept that can be found in most video games – it requires you to climb levels. You start at Level 1, and each workout you do, depending on its difficulty, rewards you with points that eventually cause you to level up. It's motivation enough to watch how many points each workout will give you, then to try to top the points you earn each time you work out. As well as the levels, achievement badges are also awarded for various activities, such as running your first 5km, lifting a certain percentage of your body weight for various weight training activities, or cycling certain milestone distances. This is a very social app. It provides a fitness community, a specialised social network of people with a common interest; getting or keeping fit. Like many other social networks, you can 'follow' other users and see their progress as well as share your progress with them.' i literally just copied and pasted that from the irish independent cause i'm bad at explaining things.
    - also Zombies Run! is a great app. if you're into zombies, if not, see Fitocracy.

    I wish you luck! I'm the same. A lot of just sitting while revising/doing exams has not done me any favours. :yy:
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    (Original post by pinejuice)
    eat one serving of oats in the morning around 9am, for lunch eat a plate of vegtables and a handful of meat or fish. for dinner eat something light like a vegtable soup or yoghurt with fruits. i went from 185 pounds to 150 pounds by doing that and incorporating 5 hours of exercise a week. dont eat past 6pm, stay away from junk food, only weigh yourself every 2 weeks (weight loss can be sporadic, you dont want to bring yourself down by seeing a slight change on the scales) and make goals for every 10 pounds you lose. i would treat myself with a single slice of cheesecake for every 10 pounds i lost. for maintaining weightloss you need 30mins 5 times a week of exercise. you need to live healthy, tell yourself you've worked hard to keep the weight off and keep an old picture of yourself handy so you can see how far you've come. Best of luck with the weight loss
    ...



    (in all seriousness, that is really really cool. i'm stealing this routine from you )
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    (Original post by ttankzhang)
    Change your diet first: take out all junk food, booze, fizzy drinks, etc... If you really want to drop fat you have to commit. I've personally dropped a lot through micro-fasting but I wouldn't suggest that for you at this moment, start slow. Eat fewer high GI carbs (e.g. white bread, rice, potatoes), and up your protein intake. Keep it lean: turkey/chicken breast, tuna, salmon - all good choices. Eat as much cruciferous veg as you want/can - broccoli is a personal favourite. Aim for 2000 calories a day initially, dropping down to about 1800 as fat starts coming off.

    Every morning wake up an hour earlier and just go for a walk on an empty stomach. Join a gym and start weightlifting; stick to compound exercises like Bench, Squat, Deadlift, and do a short amount of cardio afterwards.

    Above all, just realise you didn't gain the weight overnight so you won't drop it that quickly either. It'll take months, minimum, for you to reach your goals.

    Could you please explain what micro-fasting is?
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    (Original post by fortunesfool)
    Could you please explain what micro-fasting is?
    It's just not eating food between certain hours of the day, and taking in all your calories in a given feeding window. I only eat between 1pm and 8pm, and fast the rest of the time; keeps insulin low and glucagon high. It also lets me workout on an empty stomach to burn a bit more fat before replenishing glycogen immediately after. The way I approached it was quite extreme though, dropped about 9kg in 3 weeks while maintaining strength but my programme isn't for the same goal as yours I don't think; stick to minor calorie restriction and cardio exercise over the long term you'll get better long-term results.
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    (Original post by ttankzhang)
    It's just not eating food between certain hours of the day, and taking in all your calories in a given feeding window. I only eat between 1pm and 8pm, and fast the rest of the time; keeps insulin low and glucagon high. It also lets me workout on an empty stomach to burn a bit more fat before replenishing glycogen immediately after. The way I approached it was quite extreme though, dropped about 9kg in 3 weeks while maintaining strength but my programme isn't for the same goal as yours I don't think; stick to minor calorie restriction and cardio exercise over the long term you'll get better long-term results.
    Thank you! Talking about long term, is it something that you can do long term i.e. the rest of your life or is more of a diet that you do to shed a few pounds?
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    These people have already given you most of the advice you need!
    Just make sure you stick to your calorie goal, and those 1800-2000 calories need to be filled with GOOD foods that will fuel you throughout the day and actually help out your body. Before you eat something, just think what good it will do for you. If it won't do ANYTHING except make you gain weight and give you a few seconds of happiness, it's not worth it.
    Also, try drinking herbal teas! Helps with the weight loss (but obviously only with a good diet and some exercise) and has other benefits. Green tea is the obvious since it helps with the metabolism, so that's a good drink to have in the morning before you eat anything, or maybe just some hot water with lemon if you don't like the taste of green tea. Peppermint tea is another good one because it can suppress appetite. Just read up on them and try some and find some that you like.
    If I found I had a craving, I just made myself some peppermint tea and I soon forgot about whatever it is I wanted.
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    Another thing- it's best that you try not to lose weight too quickly. If you take it slowly, it will stay off for longer. You need to have a diet that you can keep going with or only slightly adjust once you've reached your target weight. Just eating good, healthy, unprocessed foods and then allowing yourself a treat or two at the weekend and doing a sport a few times a week is something that you can keep up with for the rest of your life, hopefully.
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    Eat 3 meals a day and exercise. Sort out your portions and cut back on all the crap.
 
 
 
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