In need of help!

[bubz]

So i'm a 15 year old female who weighs 162 ib at a height of 5 ft 2. I'm looking to lose around 3-4 stone.

I basically have no idea where to start, so i'm in need of help with things such as :

- What type of exercise, how long for, how many times a week. (Note the only equipment I have at home is a cross trainer, so if you could incorporate that with some things which don't require machines that would help a lot)
- What kind of foods to eat, how many calories per day. (I've cut out fizzy drinks and junk food already and focused on eating more fruit and veg)
- & I know there is no set time, but estimated, how long do you think it would take to lose 3-4 stone ?
- & Finally, any other tips you have!

Thank you in advance!

 

[Jericho]

Welcome to the forum.

I suggest going through the forums and checking out all the various sticky threads that will help you get started.

 

[biggestloser105]

So i'm a 15 year old female who weighs 162 ib at a height of 5 ft 2. I'm looking to lose around 3-4 stone.

I basically have no idea where to start, so i'm in need of help with things such as :

- What type of exercise, how long for, how many times a week. (Note the only equipment I have at home is a cross trainer, so if you could incorporate that with some things which don't require machines that would help a lot)
- What kind of foods to eat, how many calories per day. (I've cut out fizzy drinks and junk food already and focused on eating more fruit and veg)
- & I know there is no set time, but estimated, how long do you think it would take to lose 3-4 stone ?
- & Finally, any other tips you have!

Thank you in advance!

1 pound is 3500 calories.

according to this you burn 1780 calories a day assuming you're sitting for most of the day.

Start by eating around 1300 calories a day, that would cut ~500 calories a day, or a pound a week loss just from diet. Eat a lot of lean protein like fish and skinless chicken breast and shrimp. Eat a lot of veggies and some fruits. Avoid refined carbohydrates like white bread, white rice, white pasta. Eat some whole grains, or beans on occasion but don't make it your main source of calories. Write down everything you eat, and measure and count every calorie.

On top of that, try to lose another 500 calories a day from exercise. For example, around an hour at moderate-intense activity on the cross trainer should burn you about 500 calories. Consider jogging as well. But depending on your fitness level start slowly, you might not be able to do an hour of intense activity right away, so you might have to start easily with walking and work up to it. Make sure not to overexert yourself to avoid injury.

This would give you 2 pound loss per week.

Also do resistance training, if you don't have any equipment including free weights, do things like squats, sit ups, crunches, lunges, push ups, dips where you put your arms behind you on a chair and lower yourself (it works out your triceps).

Do resistance training 3 days a week, one day per muscle group. (For example on monday do things for your arms, on wednesday do things for your stomach, and on friday do things for your legs).

Also do some stretches.

 

[aevans42]

Well my first tip is to read the forums some really cool information here.


Like biggestloser105 said 3500 calories is 1 pound however just dont go starving yourself slowly cut down on calories while increasing your exercise and im sure it will come off

Keep us updated.

 

[Wayne1]

I think there is a few things that we need to watch out or avoid.

First of all, start having the habit of reading labels. If you see anything that says high fructose corn syrup, trans fat, hydrogenated or partial hydrogenated oil, put it back. These are not good!!

Next, we must make sure that we eat a balanced meal. That is, one that contains carbohydrates, protein and fat.

Go for carbs and when possible, it's better to take fruits (not fruit juice) and vegetables. Technically speaking, fruit and vegetables are less calories dense. Good for losing weight.

Get plant protein from beans, legumes, and nuts, while animal protein, eat free-range and/or organic meats.

Get this straight, we need fat. And the right kind of fats would not make us fat. What we need is natural fats from fishes like salmon and tout or fruits like avocado.

When we need to use oil, use coconut oils and pure virgin olive oils.

By the way, we must also avoid soy based products. One of the reasons why our stubborn belly fat never go away could be due to our high intake of soy based product.

 

[jmaresca]

So i'm a 15 year old female who weighs 162 ib at a height of 5 ft 2. I'm looking to lose around 3-4 stone.

I basically have no idea where to start, so i'm in need of help with things such as :

- What type of exercise, how long for, how many times a week. (Note the only equipment I have at home is a cross trainer, so if you could incorporate that with some things which don't require machines that would help a lot)
- What kind of foods to eat, how many calories per day. (I've cut out fizzy drinks and junk food already and focused on eating more fruit and veg)
- & I know there is no set time, but estimated, how long do you think it would take to lose 3-4 stone ?
- & Finally, any other tips you have!

Thank you in advance!

There is no need to rush your efforts. Take it slow and slightly remove things from your diet that shouldnt be there. Before you know it your diet will be clean and you will have programmed yourself to eat right in the long run.

Doing a complete 180 overnight in terms of diet is a recipe for crashing.