Weight-Loss Are my diet and exercise routine good?

Weight-Loss
L

legolug90

0
I'm a guy, 17 years old, 1.77m tall and I want to go from 80 kilograms to 72 in the next 3 months.

I am thinking of jumping the rope and workout 30 minutes in the morning (before eating) then have a cup of cereals (about 500 calories) . I would eat again only a soup and 1 fruit at 2-4pm(that would be 1000 calories so far), then jump the rope and workout 30 minutes again. At 6-7pm I would eat again a fruit and a yogurt.

So that's about 1200 calories/day combined with 1h of rope jumping and workout (squats, push-ups and crunches).

Is this going to be effective considering I want to get rid of those 8 kilograms in 3 months?

Also, what do you think is the best way to to my workout?
As I said, I'm going to do 2 reps of 30 minutes of rope jumping and workout everyday.
Should every rep consist of 25 minutes of rope jumping and 5 minutes of workout exercises or should I combine them like this: 5 minutes of rope jumping, 2 minutes of workout, 5 mins rope, 2 mins workout and so on until it reaches 30 minutes?
 
Hi, and welcome.

The first thing I'll say is that you're not eating anywhere near enough. Men (that includes you) need at least 1800 calories a day, and given your height (you're not exactly short) and activity level, you'll probably need more. (I've just run your stats through a BMR calculator, and reckon you need closer to 2000-2500 calories a day to lose a healthy amount of weight). If you eat too little, you'll risk damaging your health (and hampering your weight loss motivations). Also, how does the weight you're pitching at compare with your BMI? Is it realistic (between 18.5 and 25)?

Also, that diet doesn't look terribly balanced to me. Why does a bowl of cereal take up a whole 500 calories? Where are your vegetables? Are you having enough dairy or protein?

If you're still living at home, have you talked to your parents/ guardians about your weight loss goals? I'd recommend talking to them, and/ or your doctor, to make sure you have sufficient nutrients to help your growing body and developing brain.
 
You're going to need to eat more! I agree with Amy..Get some variety in your diet and up your calories. Eggs, lean meat, veggies...Mix it up a little. Cereal isn't very good for you and it uses up calories that could be spent on a healthy, balanced breakfast. Also, exercise on an empty stomach isn't a great idea either.

Good luck!
 
Thank you for the answers.
I calculated the daily necessary calories for me here and got this:

Maintenance: 2973 Calories/day
Fat Loss: 2378 Calories/day
Extreme Fat Loss: 1784 Calories/day

So I think I'm just gonna eat around 2000 calories daily.
Can you please give me any suggestions about when, what and how many calories at a time should I eat? Should I have 3 meals a day exactly or I can pick a fruit whenever I feel like in between the meals?
 
2000 calories a day sounds like a good aim. As to what you eat and when, that's completely up to you. I can't tell you what to do because chances are what works for me won't work for you- your tastes, budget, availability of food, ability/ willingness to cook, and calorie requirements. Think about the way you want to eat. The cornerstone to my diet is to eat, within my calorie and nutritional requirements, food that keeps me satisfied (both enjoying my food and full).

Have a look around the weight loss diaries and see what other people are doing (if you look at mine you'll see what I'm doing, which is what's working for me- but again I stress, it may not work for you). But experiment with your food, try different things, and work on it yourself.
 
Hey and welcome to the forum!

I think that aiming for 2000 calories per day is a much better choice than 1200 to start! Once you get going for a few weeks, you can then make adjustments to your overall diet and exercise based on the results that your seeing.

As for the jumping rope, I think 25 mins is going to be very tough and you're calves are gonna be sore! I think that the second option that you mentioned will be more manageable than 25 mins straight. But I would switch the times around and do something more like 2 mins of jumping rope and 5 mins of workout exercises, or even something like 3 mins rope and 3mins workout.

How does that sound?
 
Thanks, Amy. So basically what you're saying is that I can eat daily whatever I want in the range of 2000 calories, but I have to make sure to combine different types of food in order to get enough fat/carb/protein?

PLB, thank you too!
I've done this in the past few days and it works just fine:
-5 minutes of rope jumping.
-I let the rope down and do 20 squats, 20 crunches and 10 pushups.
-I walk in place for 30 seconds for fast recovery
Then I repeat these 3 steps for 30 minutes.
 
Yes, that's exactly what I'm saying. Get your nutrition in (enough fruit/ veg/ starch- and macros as you say of protein/ fat/ carbs- look up nutritional guidelines in your country as to how to go about that), but apart from that, eat what you want and keep it within your budget. You don't have to eat them in any particular way- there are some recommendations around on how to do them but personally I don't bother. Make sure you're satisfied with your food to help you stick with it. Not only are some foods more filling than others (one form of satisfaction), but you don't have to compromise taste for calories if you know how to substitute things.
 
legolug90 said:
PLB, thank you too!
I've done this in the past few days and it works just fine:
-5 minutes of rope jumping.
-I let the rope down and do 20 squats, 20 crunches and 10 pushups.
-I walk in place for 30 seconds for fast recovery
Then I repeat these 3 steps for 30 minutes.
Click to expand...

If that works for you, then keep doing it! Basically, you just need to get moving on a regular basis!
 
Sorry to come back with my dumb questions but I found this:
7709 Kcal = 1 Kg
By adjusting my diet from 3000 to 2000 calories I'm gonna lose 1000 calories daily, so that makes almost 1 kilogram a week.
Now that's 4 kilograms in a month without even exercising.

Isn't there something wrong?
Because I read numerous times that the healthy way of getting rid of weight is to loose a maximum of 3 kilos/month.
 
The advice I've been given (by my GP) is that it's safe to lose up to 1kg a week, so you should be fine with that. If you're going to exercise as well (always recommended), you'll need to eat more to accommodate for that (did your calculations earlier take exercise into account? If not, find a BMR calculator that does take exercise into account- e.g. one using the Harris Benedict formula- plug your numbers in with and without exercise, and you'll see different results)
 
I agree, 1 kg per week is still within the recommended rate for weight loss. You will not know how much you'll lose until you actually do it for at least a few weeks. Remember that 1kg per week is an average, so you'll lose more some weeks and less on other weeks. If you're exercising regularly and eating about 2000 cals per day and you find that you're losing more than about 1 kg per week, then you could increase your calories slightly.
 
Hey again!
So after a month of "obeying and disobeying my diet" ( I ate a couple of times fast food, sweets and drank Cola) I've lost exactly 2 kilograms. Also, my exercise routine was way simpler than what I initially wanted to try.
Well I can say I'm very happy with the result. Now I'm going hardcore :D : 2000 calories daily and as much exercise as I can endure ( no more than 1 hour daily anyways).

But I have a dilema.
How should I eat those 2000 calories?
I mean a lot of people say it's best to eat well in the morning because you won't fill the need to eat until launch.
Also, some people don't eat at all after 6pm, and the last thing they eat is a yogurt or a salad (anyway, something easy on the stomach).
And a lot of people only have 3 meals a day ( no snacks between).

I''m rather confused than cleared. Can you help me with some answers please?
 
Eat when your hungry but make sure you count. If you've had your daily fill of food and your still hungry just eat anyways. It's worse to starve yourself. Just tweak your diet to have more filling foods.

I eat 300 calories every 3 hours starting at 9 o clock. It seems to work.
 
I think when you're first starting off its easier to just stick to calories than worrying about nutritional guidelines. In saying that however, eating more fruits and vegetables gives you more bang for your buck, and eating enough calcium is good for your bones, and there's a whole other range of reasons to eat healthy foods. But don't confuse yourself if you don't want to. As you lose the weight and stick to calories you can tend to eat more calorie-wise nutritional foods anyways. At least I do.
 
aussiegal said:
I think when you're first starting off its easier to just stick to calories than worrying about nutritional guidelines. In saying that however, eating more fruits and vegetables gives you more bang for your buck, and eating enough calcium is good for your bones, and there's a whole other range of reasons to eat healthy foods. But don't confuse yourself if you don't want to. As you lose the weight and stick to calories you can tend to eat more calorie-wise nutritional foods anyways. At least I do.
Click to expand...

Agreed. I started off just looking at the calories and it worked.My body then did the rest telling me i needed more of certain things. Listen to your gut!
 
So you say I should eat WHENEVER I'm hungry?

Well I guess I'll have in the morning a healthy and nutritious meal, for launch a good amount of calories and in the evening something easy on the stomach(fruits or salads).
And in between the meals, whenever I'm hungry, I'll just have a fruit/vegetable.

How does that sound?
 
Yeh eat when your hungry. If you don't eat when your body is telling you, then all of a sudden you pile some food in there your body will go whoa! wait a minute, last time i burned through this lot there was a massive gap before i got the next meal, so it slows the metabolism.

Aim to eat around 5 times a day and eat low calorie snacks when hungry.
 
You must log in or register to reply here.
Back
Top