I really need help

C

Clay2

New member
Hi everyone,

I am a new member and I have been struggling to lose weight for a while. I weigh about 145-150 pounds and I want to lose about 15 pounds(before mid august) also I just want to be as skinny and healthy as possible. I'm a 16 year old boy about 5'4 or 5'5. I am very uneducated on healthy eating and don't understand everything about carbs proteins and fats and how much you need of them. I am looking for help on what a good diet would be for me to lose weight and what exercises I could do. I do not have a lot to do during the summer so I usually just lay around, but I really want to be active. I watch videos on youtube of how to lose weight but I don't truly know if they are correct or not so I came here for help from multiple people. What I don't like about my body is I have very fat thighs and a fat stomach and chest parts. I want to be comfortable taking my shirt off. I eat lots of junk food during the day so I am sure cutting that out will help. I want to lose about 15 pounds before Mid August. Please if you have anything to share on a good fairly cheap diet and any sort of exercises I that would help me lose weight AS FAST AS POSSIBLE, or anything else to help me, please respond. Thank you for taking the time to read this!
 
Welcome to the forum Clay
 
Hello Clay and welcome to the forum.

You’re certainly correct in suggesting that the elimination of junk food from your diet will assist in your goal, as will increasing the level of daily activity.

While you may be confused by advice offered on YouTube, you certainly recognise two of the more important factors that need to be adhered towards when it comes to losing weight and improving body composition.

Since your body is still developing, despite the fact you consider yourself to be overweight, you’ll still require more calories than that of an adult who shares your measurements (weight/height/level of activity), largely to ensure the growth and development of muscle tissue, organs and your skeletal system as you near adulthood.

As such, even by consuming around 1750-2000Kcal each day, for example, you’ll provide the body with sufficient energy to support necessary growth and development, while still creating a daily deficit that’ll allow weight to be lost, particularly if activity level increases.

Concerning diet, although you may not fully understand the distinction between the respective macronutrients (protein/carbohydrate/fat), as a general rule, aim to ensure that consumption of lean protein accounts for 40% of daily intake, with complex carbohydrate and healthy fats each counting for 35% and 25% respectively.

In addition to consumption of lean protein (whey powder, chicken, turkey, fish, eggs and unsalted nuts) and the elimination of simple/refined sugar (sweets, pastries and white varieties of bread, pasta and potatoes), carbohydrate should be consumed from sources such as wholegrain bread, beans, pulses and vegetables, with healthy fat obtained from olive oil, oily fish, avocado, seeds and nuts.

As for exercise, by incorporating a mixture of resistance and cardiovascular, not only will you increase the shape and size of your muscles, you’ll also improve your level of cardiovascular fitness.

Rather than laying around between now and August, if joining a gym isn’t possible, while browsing YouTube, research body-weight workout programmes that include exercises such as press ups, burpees, mountain climbers and squats, for example, while not ignoring the importance of strengthening your core with variations of the plank (don’t dismiss yoga moves, either).

To improve cardiovascular fitness, begin with a run/walk routine, whereby you intersperse short periods of light running (30s) with periods of walking to recover (60s), with the aim of increasing the duration of the periods that you run, while decreasing walking recoveries.

To assist you further, research C25K programmes (couch to 5K), since they provide a measured approach towards increasing running intervals, with the aim of allowing 5K to be completed without the need for walking breaks.

Most importantly, if running is something that you do consider as means of including cardiovascular activity, in the immediate interim, don’t concern yourself with speed or the time taken to cover the distance; you’re simply concerned with improving the efficiency of your body to process oxygen during increased periods of increased endeavour, leading to improved endurance. Once endurance (stamina) has been attained, speed can be developed.
 
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