I want to lose weight, please help

[marco999]

I'm a 16 years old guy, 5'9 who weighs 170. I used to weigh about 150-155 in 2013 when I was playing tennis but I had a knee problem so I stopped exercising and my 4 pack became no-pack abs and I start seeing love handles. Right now my knee issue is gone so I want to go back to 150-155 maybe until September-October, if you think that's possible. Basically since I'm in vacation and I have plenty of time I do 30 minutes of jump rope first thing in the morning (1 minute skipping 1 minute rest), then I do some abs and push-ups, squats then I eat. My daily meals are usually:

Breakfast: milk with corn flakes/biscuits
Snack: banana/apple/orange
Lunch: Pasta with meat/fish/vegetables
Snack: Nutella/Peanut butter sandwich
Dinner: Meat/Fish

I must say that I know this is not the best diet but this is what I've always eaten, but if you have any suggestions for me, I'd love to hear them. Just keep in mind that I live in Italy and for example I've never seen oatmeal around here so I just stick with the food that my parents buy, since I live with them. And oh, I know it's not the best thing but they usually use white bread and white pasta. And also, I'm drinking only water, and trying to avoid soda and junk food as much as I can.

 

[AthalaRanger]

Be careful with the jump rope if you have or have had knee issues.

Doing fasted cardio isn't really necessary. What you want to do is to sustain a caloric deficit. This means calculating your TDEE (google for a calculator) and counting calories.

The foods you eat don't really matter (Just don't go to extremes) as long as you're on a deficit.

And that's all you need to do, pretty much. If you aren't currently doing any physical activity don't just start doing it every day. ease into it. Start with maybe 3 or 4 days / week and build up from there. Your diet is a lot more important than exercise, specially in the beginning stages.

This may help too;

This is just general advice, but good ways to keep the calories down without fad-dieting;

1) Don't drink your calories! Not even fruit juice. Eat solid food. If you want fruit, eat the actual fruit, do not make juice with it.

2) Drink some water 15 or 30 min before meals.

3) If you're still hungry, wait for at least 20 min before having a second plate of food.

4) Base your diet around lean meats, vegetables, and fruit. This helps to keep the calories down and it makes it way harder to over eat.

5) Careful with added calories. Try not adding sugar to drinks or much oil (even better if you don't use any at all) when cooking.

6) No-calorie drinks (tea, herbal tea, coffee, etc) are a good way to help with satiety as long as you're not adding extra calories to them.

7) Don't eat while watching tv, reading, or doing other activities. When you want to eat, sit down and focus on your food.

 

[marco999]

Thank you for your advice, I was just posting what I eat because some people say "don't eat white pasta/bread" but that's just what my parents buy and cook so I have to stick with it. And it terms of sports, I'm doing it everyday because I've always been an active athlete before the injury happened and I'm doing it to burn more calories, so speed up the fat loss process and because I love sports. Anyway, if you have anyone has any other suggestions, I'd love to hear them. I forgot to ask one thing: do you think is it possible for me to lose those 15 pounds until September ?

 

[shreyas24]

After reading your post, i came to know that your diet has more calories. So you should try to avoid these foods like, Pasta with meat/fish/vegetables and Meat/Fish. Because these are high calories food items. In the same way, you can improve your daily physical activities timings that too weight related things. For more details you can consult the nutritionist in your city.