Need help losing 40 lbs

J

jocril

New member
Hey there everyone! My name is John and I am new to these forums.

I am a 20 year old male who is looking for some help, advice, or tips in losing some of my excess weight. I am currently 6 feet tall and I weigh anywhere from 222-225 on a daily basis. I have just recently stopped drinking pop which i believe will help alot because every can of pop is a wasted 170 calories. Anyways I am looking to get back to what i weighed my senior year of high school which was 180, after highschool i lacked the motivation to continue working out. I am fairly muscular but theres a large layer of fat on top of the muscle.

My daily meals consist of

Breakfast
-1 Bowl of rice crispies and a glass of water
Lunch
-I work at the local taco johns so my meal here isnt the healthiest but it usually consists of 2 hardshell tacos and a small potato ole and water
Dinner
-Whatever my mom cooks, usually being a cd sized portion of beef, chicken, fish,corn, peas, some kind of potato and water

Fitness activities
- racquetball for around an hour
-running
-quarter mile warm up, 10-15 100 yard sprints, quarter mile cool down.
-sit ups
- just a routine i found on you tube which last about 6 minutes


The weight i need to lose is mostly around my stomach and my thighs.

Any help or advice would be appreciated! thanks!
 
Hi John.

The first thing I'd say about your diet is that you're probably not eating enough. This is a common mistake for people who "go on a diet". They think the less they eat, the more they'll lose. The truth is that the less you eat, the more you slow your metabolism and the more likely you are to stall out your weight loss.

Also, honestly? Ditch the processed cereal in the morning. I know it's trite and hokey, but I really do believe a good breakfast is important. Have whole grains, protein, and fruit instead. Rice Crispies make a lousy breakfast for starting off your metabolism in the morning. :)

At your weight, you could be eating around 2000-2300 calories per day and still lose a nice healthy amount of weight. Make sure you're eating a good bit of lean protein, lots of veggies, and a reasonable amount of complex carbs (i.e. WHOLE grains, things like oats, quinoa, whole grain bread, etc.). And don't leave out the fat. You NEED healthy fats like olive oil, almonds, avocado, peanuts, etc. to help you process nutrients. You should be getting at least 25% - 30% of your calories from healthy fats every day.

For exercise, it looks like you've got a handle on it pretty well, except I'd say ditch the situps. :) They aren't going to accomplish much, to be honest. Work on full body exercises that work the core - things like squats, lunges, planks, pushups, chinups, dips ... anything that requires to you maintain balance or keep a straight body is working those core muscles - abs and back - and will be a lot more useful overall than just a ton of situps.

One of my favorite sites to check out is - just because there's so much good information there and a ton of exercises with good "how to" information.
 
Thanks for the advice Kara! Ill get working on your tips right away. Also what is your opinion on metabolism supports such as niacin and b6. Ive read alot of places that they can help speed metabolism but im not the person to take everything he reads to be the truth.

John
 
Well, I take supplements just as a matter of course ... but not specifically for the purpose of speeding up my metabolism. I take a multi vitamin every day, plus some others. I don't see a problem with taking various vitamin combinations, but I wouldn't count on them raising your metabolism enough to really make a huge difference.

Then again, I tend to be skeptical about any type of pill or potion. :)
 
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