Wanna lose weight...but have no idea how to...

[philthedude]

Hey, I'm Phillip, I'm new here. I joined this site because I really need advice on how to lose weight. I'm 17 and I always compare myself to my friends. They're not exactly ripped but they're pretty toned, slim, lean, look healthy; etc. It seems everywhere I look other guys my age look perfectly fine and, I don't know, I just...don't. I'm not really what you'd call fat. In fact most people don't understand what I'm complaining about, most of them say it isn't even noticeable. But I see it's noticeable. Yeah, I have the typical gut/love handles, and they aren't as bad as they could be but they're bad enough to keep me in size 32 pants when most guys my age wear 30 or smaller. I don't know if I'm looking to define my abs or anything, I just want to get down to a slim/thin look. By the way, if it helps, currently I'm either 5'8 or 5'9 and weigh 160-180 lbs (haven't checked my weight recently).

I know, they key to weight loss if of course excercise. I have a problem with this. I know I'm probably just making excuses but I have asthma. Because of this throughout my whole life I've never been very athletic and get tired at almost any amount of increased excercise. I know this means I simply need to build my endurance but I just don't know where to start! Also, my diet could definately be better. I'm a soda and junk food lover, I have at least two sodas a day and I know this is bad. I just hate the taste of water and don't know what else I could drink to substitute it. So basically, I'm a couch potato.

This just frustrates me because before I turned 12 I was extremely small and skinny. My parents sometimes even wondered if I was getting enough nutrition. Then around fifth grade, this gut just appeared out of nowhere.

I just wanna be thin again, please help!

 

[Dallen]

I know, they key to weight loss if of course excercise.

Actually no. It's a combination of exercise and proper diet that's the key to weight loss. Exercise alone will cause you to initially lose weight, but as soon as you stop, you gain that weight back.

I just hate the taste of water and don't know what else I could drink to substitute it. So basically, I'm a couch potato.

The reason why you hate the taste of water is because you're used to drinking soda and flavored drinks. I just threw all my soda out the window and just started drinking water and now I can't stand the taste of soda. You can do the same by stopping altogether, or just slowly phasing out by drinking more water and less soda week by week until you drink water all day long.

This just frustrates me because before I turned 12 I was extremely small and skinny. My parents sometimes even wondered if I was getting enough nutrition. Then around fifth grade, this gut just appeared out of nowhere.

Judging by the fact that you said your parents were worried about you being skinny, they probably up'd your diet somewhat. Sadly, most people who live at home eat what their family is eating, which isn't always the best especailly if you want to lose weight.

You need to do the following, in order to maintain any weight loss:

1) Find your BMR, subtract 500 from it to know your daily calories intake.
2) Eat right, drink water, and take off the fast food and other junk.
3) Exercise at least 3 times a week. You said you have asthma, and that's fine because you don't need to be doing 10 miles runs everyday... just 1 or 2. Try to make a schedule of what you want to do... don't just walk around the gym and pick things up as you see them.

Try this:
M,W,F: Weights (bench, deadlifts, squats) (30-45 minutes), and cardio (20 minutes).
T,R: Cardio (20 minutes).

And that's it... that's all you have to do to see weight loss. The hardest part is going to be #2, as any John & Jane can go to the gym.

 

[Dallen]

In fact most people don't understand what I'm complaining about, most of them say it isn't even noticeable. But I see it's noticeable. Yeah, I have the typical gut/love handles, and they aren't as bad as they could be but they're bad enough to keep me in size 32 pants when most guys my age wear 30 or smaller. I don't know if I'm looking to define my abs or anything, I just want to get down to a slim/thin look. By the way, if it helps, currently I'm either 5'8 or 5'9 and weigh 160-180 lbs (haven't checked my weight recently).

Actually you are in the range of healthy weight if you are 5'9, 160-180 lbs.

Don't be discouraged that you wear size 32 pants. Pants size really means nothing. Of course if you're wearing size 42, and you're 5'9, then you might want to reconsider. A lot of people your height wears size 34-38 size pants, and they're fit people.

Just tone up and you might find it that being size 32 is looking great.

 

[philthedude]

Try this:
M,W,F: Weights (bench, deadlifts, squats) (30-45 minutes), and cardio (20 minutes).
T,R: Cardio (20 minutes).

And that's it... that's all you have to do to see weight loss. The hardest part is going to be #2, as any John & Jane can go to the gym.

Honestly, I really don't have time to make it to the gym. I have summer school throughout this summer (for dreaded CHEMISTRY) so I'm kind of focusing most of my energy on that. Are there any things I could do in the home, aside from the dieting, that wouldn't require any weights or anything? I know sit ups and push ups I can do. I'd probably have to learn how to do squats, but what other excercises focus on cutting down the size of the waist?

 

[Dallen]

There is no "spot-reducing" method. If you lose fat, it'll be overall fat, not just in one place such as your waist.

At home you can try running, or mixing walking/running outside in the morning.

For weights, you can lift common house items such as putting water in a bucket and lifting it up with a broom stick... sounds ridiculous... but weights doesn't just apply to the ones you see at the gym. You can also try using your own body weight as you suggested by pullups, pushups, and situps.

 

[philthedude]

I don't know, maybe I could make it to the gym eventually. I just have no idea where to start. My friend could probably help me though, he's in good shape and runs track. His advice to me has always just been to do sit ups either when I get up or before I go to bed. I tried to stick to this plan last summer but I just gave up....

 

[DanHarris]

If you are trying to shift weight you would be best with a weights and cardio workout. The one suggested above would have been perfect for you if you could get to the gym.

Since you can't you need to do what you want around the house and go running. I am not trying to be mean or anything but it does sound like in some ways you are making excuses and you say you have "given up" in the past. If you want it enough you will be able to stick to it.

I know you say you have athsma so I think you DO need to be very careful with how intense your workouts are. Depending on how much exercise you do you could start off with just a BRISK 30 minute walk (Without stopping). This isn't going to shift a lot of weight but if you sort your diet out and walk 30 minutes a day atleast once a day (Try to do this 2 or 3 times a day if you can) then you will get used to getting "off the couch" as you said you are a couch potato.

People can give you all of the advice in the world but if you are not dedicated it will do you no good. Until recently I thought my workouts were going well, but since having a new regime I was not pushing myself enough. The difference with me is I want to get in better shape more than anything and I have goals to aim for. You need to have a think about what you want to achieve and if you can put the effort in or not. At the end of the day it is all down to how much you want it.

 

[(Silent)]

You need to do the following, in order to maintain any weight loss:

1) Find your BMR, subtract 500 from it to know your daily calories intake.

Wrong, Along with his BMR he needs to calculate in his daily needs through everyday life. The deficient should be made from exercise and calorie restriction. Simply going off of someones BMR and subtracting 500 calories while adding to that exercise. Would lead to a far to great calorie restriction.

500x7 days equals about 3,500calories, or the amount of calories in one pound of fat. The problem here, is you are only taking into consideration his BMR, Well, what if his BMR (calorie needs as if in coma) was 3,000calories and through diet alone he cut off 500calories a day. Ok so that puts him at about one pound per week. HOWEVER, now what about his heightened calorie need from his job and everyday life in general? Well his deficient just went up to 800 (assuming he has a very low intense lifestyle) calories a day. Now he is at a 5,600 calorie deficient a week. BUT wait theres more, lets factor in his new exercise regimen. So another 350calories a day from exercise. That puts him at a daily deficient of 1,150 calories! That mean his weekly deficient is now around 8,050caloires!

Now, understand what i'm saying here? Simply saying eat 500calories less a day while exercising more and maintaining a normal active life is not quite optimal...

 

[DEF]

You've been given some good advice but you're going to have to make some changes. A summer school class really doesn't take up that much time - not compared to what you'll deal with later in life (more work, more school, more commitments, children, etc.). If you can't make it to the gym now, you'll never be able to.

There's a difference between wanting to change and wanting to change enough to work for it.

P.S. I agree with everyone above. The eating habits really need to change first. Sodas and junk food need to go. Sodas alone make a huge difference.

P.P.S. Scratch the sit-up routine

Good luck