New guy looking to loose weight fast

K

kelcoz

New member
Hi guys and girls, just made an account on this site. I am 19 years old male and in the last 12 months I have put on 38lbs, before I was 180lbs and I was always between 180-185lbs. I am 5'6 in height so I am very overweight even at 180lbs I was still well overweight. My current weight is 219lbs I believe the reason for me putting on so much weight has been due to comfort eating and drinking tons of surgery drinks, I became addicted to coca-cola. I am very depressed because since my weight gain I now have many stretch marks and now they are even starting to appear on my arms (around my bicep area not forearm) I have done research and know that stretch marks dont ever disapear but do fade away so they are barley visible. So I have accepted that I will always have the stretch marks however my main concern is loose skin upon losing weight also I hear that loosing weight can also give new stretch marks??

Anyway I plan to follow this diet until I get back down to 180lbs then I will loose the weight slowly form then onwards.

Diet: Breakfast - 1 slice of toast with butter.
Lunch - 2 pices of weetabix with a small amount of semi-skimmed milk.
Dinner - small sized chicken breast fillet with spinach.

Drinks: 3 liters of water every day, 3 cups of green tea every day ( 1 cup 30 mins after each meal)

So yeah basically I will follow that diet everyday until get back down to 180lbs as for exercise I will do 1 hour of cardio down the gym every morning before I eat. Cardio will include 20 mins cross trainer 20 mins bicycle 20 mins rowing machine. I plan to burn between 400-800 calories in each gym session.

Thanks for reading, I will upload some pics of my self later. Cheers :)
 
Hello kelcoz and welcome to the forum.

I that hope you find the help and advice, contained within the forum’s various sections, helpful in your quest towards achieving your goal.

While I do appreciate both your sense of frustration and eagerness, one of the first things you must learn to appreciate is that your excess weight wasn’t accumulated overnight, so it’s not going to be lost overnight either.

The sooner you come to terms with the above, the sooner you’ll develop the sense of perspective needed when approaching weight loss.

For example, based upon your proposed diet, its calorie content is simply insufficient to even satisfy that of your BMR (basal metabolic rate). At best, your proposed intake probably amounts to around 800Kcal. Granted, a severe calorie deficit may work in the initial interim, allowing you to lose weight rather quickly for a few weeks, but it’ll soon stop, since the body grows wise to the fact it’s becoming under-nourished on a daily basis.

Moreover, your weight reduction won’t have been wholly achieved through fat loss either, as the body will have begun to break down existing muscle mass into amino acids, to provide the body with energy during the period of extreme calorie restriction, thus, leaving you weaker in the process.

If you ever wondered why increased consumption of protein is recommended during periods of weight loss, that’s the main reason – to minimise the loss of existing muscle mass.

Regardless of which diet you adhere to, kelcoz, one of the first things you must understand (despite being overweight) is that your body still requires a certain amount of daily calories, even in its resting state, to maintain existence (BMR).

When you factor activity and exercise into the equation, the body requires even more calories on a daily basis. The greater the level/intensity of daily activity, the greater the need for units of energy to support your TDEE (total daily energy expenditure).

By now, I’m sure you’re probably wondering what all of the above means and how it’s relative towards achieving your intended goal.

Since you’ve provided your current stats, I’ve calculated your BMR and TDEE, based upon your age/weight/height & level of activity. Your BMR amounts to 1678Kcal and your TDEE amounts to 2307Kcal.

To successfully begin losing weight on a weekly basis, if you introduce a daily deficit of around 600Kcal from your TDEE (through a mixture of calorie reduction and exercise), you should hopefully enjoy a loss of around 2-3lbs per week. Although you may consider such a weekly amount to be insignificant, it’s one that can be successfully attained and maintained through calorie reduction and expenditure, without the risk of a dreaded plateau.

To further reduce your risk of plateau, I’d recommend that you research BMR/TDEE calculators (that use the Mifflin St. Jeor method), since they’re something you’ll regularly need to refer to as weight is lost.

As for exercise, your intended schedule is fine. Although, as your fitness improves, aim to introduce intervals, since they’ll increase the uptake of glucose and fat, eventually progressing towards HIIT, once you’ve developed a sound cardio endurance base.

Concerning diet, in addition to eliminating as many sugary and refined sources, aim to consume around 1g of protein per lb of body weight (remember, this will decrease as weight is lost), obtaining it from lean sources of meat, eggs and dairy. As for carbohydrate, aim to obtain it from complex sources, such as wholegrains, beans, legumes and vegetables, while obtaining fat from healthy oils, seeds and nuts.

Another calculator worth considering is that of a macronutrients, since it’ll provide a breakdown of how many calories should be consumed between the respective food groups, depending upon your intended split. To guide you, I’d recommend a respective 40/30/30 split between protein, carbohydrate and unsaturated fat.

To conclude, while I fully understand your reasons for seeking to introduce an extreme calorie deficit, despite your best efforts, it simply won’t serve you in the longer term, kelcoz, no doubt landing you back where you currently find yourself.

Be sensible in your approach, whilst also developing a sense of perspective and your journey towards weight loss will become one that you enjoy and not have to endure.
 
The good news is you should be able to lose weight pretty fast. I would eat a protein and produce diet. I would do 1g protein/lb of lean body mass.

I would not be doing that much cardio as it is likely to cause burnout. I would start off 3x/week at 20 min and build up from there. Most of your weight loss at the beginning will come from a big calorie deficit anyways.
 
Bread for breakfast is a bad start to the day! I can't imagine that fills you up and it's not exactly nutritious. I find the easiest and healthiest start to my day is a smoothie of choice! Throw in whatever fresh fruits, vegetables, healthy fats (seeds, nut butters, etc.) you have and you're starting out the day with a nutritious and metabolism-boosting meal!
 
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