Hi Jackson,
I know how you feel, as I am young as well (21) and being heavier at a young age can really affect you.
Water Drinking
As sophia72 mentioned above, drinking water is one of the most important things you can do. If you are anything like me and hate the taste of plain old water, you can try infusing it with different flavors to make it a bit more tasty (my favorite is to add slices of cucumber, as it is detoxing as well as yummy and refreshing!) You can do this with almost any fruit.
What You Eat
When I started losing weight (I am down about 15lbs now), I sat down and was really logical about it. From what I have read (and experienced), what you put in your mouth is more of a factor than the energy you are spending. Of course, exercise is definitely necessary to lose weight, but you should start with how you got where you are.
I went through an average week of eating, and thought of the drinks and foods that I love to eat, that maybe can be a cause for my obesity. I realized very quickly that one of my many offenders is sugary drinks. Soda particularly is one of the worst drinks you can have. It not only has no nutritional value, but it doesn't even adequately quench thirst! Studies show that sodas (and even more so with diet sodas containing no calories) evoke intense sugar cravings. I am a huuuuge fan of diet soda, and I always preached it because 1) they removed aspertame, which is the artificial sweetener that had everyone up in arms about cancer, 2) I can't taste the difference between diet and regular and 3) there are no calories!
Somewhat of an ideal drink for me...or so I thought. Switching over to water has been the best choice I could ever have made, and I try to preach that to others as well. I will enjoy an occasional diet coke here and there if it is a special occasion, but it is no longer my drink of choice!
*also, as sophia mentioned, 5 meals throughout the day is great. If not, at least cut your portion sizes down and eat several snacks throughout the day that are nutritional (like a handful of almonds). ***Remember: Snacks are not the same thing as treats.*** (Which!! you should always have. Never deprive yourself of something sweet and delicious, just choose to indulge much less often and in smaller portions!
Get a Buddy!
As you had mentioned, you said that your father has been diagnosed with diabetes and is considering joining a gym with you, which leads me to believe your father also struggles with weight. One of the most effective things you can do in weight loss is have a support buddy, and it is even a bigger plus if they are doing it with you. Eating a salad doesn't suck quite as bad if everyone else is eating it too, unlike if your family is enjoying a nice big pasta meal and you are stuck eating spinach...can be quite discouraging. Try talking with your dad about getting some sort of system going. My mom and I are both trying to lose weight. She has been making sure that the food in the house is healthy food. (You can't eat junk food, if there is no junk food). My mom and I also have memberships to our local planet fitness, which is a gym that revolves around the idea that anyone is welcome. They use the slogan "No Gymtimidation" And even have an alarm that they will sound off if they see someone being a "Lunk" which is someone who grunts, carries around gallons of water, and puts others down for the way they conduct themselves at the gym. It is a very welcoming and kind environment, and a great price! Check out their website to see if they have one by you because I can't say enough good things about that place! **As far as what to do when you get to the gym, most gyms offer free trainers to help come up with a fitness program best suited for your abilities and needs**
Get a Routine!
When you find out what works for you, stick with it. For me, my schedule allows for me to work out every day when I get off work on the weekdays. I have made myself go to the gym 5 days a week, for a minimum of 30 minutes. This is non negotiable. I will plan things around this, because it gets really easy to fall out of working out. If you do it regularly, it will become part of your schedule and you won't even think twice about it. Plus, I find that working out gives me a real jolt of happiness and energy.
Try to plan your meals out the day before, especially if you know that you are going to be away from home. Its easy to think hmm...what for lunch? and hit the nearest burger king, next thing you know you feel more self loathing and it didn't even taste that good. If you know what you are having to eat that day and maybe even pre-prepare it, you will be more equipped to battle those impulsive cravings.
LOVE YOURSELF!!!!
People operate from 1 of 2 places. Fear, or Love. When you operate from fear, you aren't able to reach your full potential. Something will always be in the way. It can be a motivating factor, like as you had said you are afraid of getting diabetes, etc. But you can turn that around to be about love. Change the statement from "I live in fear that I could have some type of heart disease...." to "I love myself, and therefore I deserve to give myself the best body and the best life I can, I will not succumb to limitations set by weight, like heart disease or diabetes." You are powerful, strong, and awesome. There is only 1 of you!! In this whole world. That is pretty awesome. Give yourself that love that you are deserving of, and depriving yourself of. You are your own worst critic. Don't be embarrassed to talk to people because you are out of breath or a little perspired! They most likely don't even notice it. Be confident! Weight loss is a fun adventure and the internet has so much information and support and ideas than anyone could count. It is a great resource. It's a great time to be alive!
15 is a fun age, live it to its fullest. Try to gain appreciation for the things that you do have, (maybe even things that others wish they had?). Turn it into positivity and operate from that, and you will have happier results I promise!
Side Note:
You should be proud of yourself, if for nothing else, that you were able to seek this advice. Some people don't pay attention to these issues until they are late in life and think, man I wish I could have grabbed a hold on this in my twenties! Being conscious of this issue at a young age (sucks) but also is a reality, and gives you an upperhand. I congratulate you on having the initiative to seek help, in pursuit of a happier and healthier life!
I know you can do it. This entire forum as well as your friends and family are all cheering you on!!
Try to go see friends more often. Be present, active, and happy. It will help to have a good support group you can always get a hold of. And if you don't want to do that, then fine, just put all that computer time to good use, do some research on weight loss tips, programs, recipes, etc. You will find what works for you, I promise.
Good luck my friend!
