Totally sick and tired.. ( Please help me )

N

Nash2

New member
Alright, just a lil small introduction to myself. Im 21 yrs old and im 115kg, and my heights 181 cm. So the problem is since im so tall i dont look fatt at all but it tht doesnt mean i look totally sleek. I am fat i know this, very overweight and i just want to so cut down on my weight first before i start working out full time. As of today, 120709 i have decided that i am going to follow a certain routine on the stuff i should eat, which includes Breakfast, Lunch and Dinner. I just need someone to giv me a detailed scetchy idea of what i should eat and which part of the day i should eat and not eat. Like should i eat breakfast and lunch and skip dinner ( example ). Please do let me know as i want to start on my routine as soon as possible and i want to see changes instantly. I believe in myself very much and im the sort of person, who if i want to achieve something i make sure i achieve it. So trust me, you won't be wasting your time/energy/effort with this. I just need to know exactly what to eat, some suggestions , ( varieties)

Example: Breakfast - You can have bread, cheese, Biscuits..

Lunch - meat ( what kind of meat? ) no rice,

and so on and so forth, I need someone to explain to me in that detail and i swear im going to follow it for the next few months until i loose about roughly 40kg. I am 115kg now and i want to slim down to 75-80kg. So im targetting to loose roughly 40kg there abouts. I know it will be hard and everything but i know i can do it and thats whats important. May take few months but im ready for the pain.
 
Hi Nash. Welcome to the forum.

I want to give you a bit of a different option. Instead of just eating from a list w/out understanding why ... I think you should learn about what is healthy and pick your own foods. You see, anyone can tell you "eat this for breakfast and that for lunch" but if it's not food you like, or food that you can fix easily, or food that's available to you, you'll eventually quit the diet and feel like you've failed. Instead, what you should do is learn what kinds of foods are healthy and good for you that YOU like and can fix and will eat.

So starting there I'd say that the best thing for you at your weight would be to focus on eating about 2300-2500 calories a day of healthy food. Eat things like fruits and veggies, lean meats (like chicken, fish, pork, lean beef), complex carbs (things like whole grains, oats, etc), and healthy fats (olive oil, nuts and seeds, avocadoes, etc.). Eat them in that order .. the most of the fruit and veg, then the protein, then the carbs, then the fats.

You can register with places like thedailyplate.com or fitday.com and log in everything you eat, which will help you to see how many calories you're getting.

You should definitely eat breakfast and not skip meals. Skipping meals usually means you wind up eating more at the next meal, which is counter productive. Some people eat 3 full meals a day and some people like to eat 3 smaller meals and more snacks. Either way works, just don't skip meals in order to "save" calories.

And don't wait to start exercising until you lose weight. There is no reason to wait. Start exercising now. If you're really out of shape, then simply walking is a good start. Doing some simple bodyweight exercises is also a good start ... things like lunges, squats, pushups (even against a wall, if you can't do them on the floor), dips, etc.

40kg will probably take you around 8-12 months to lose, if you're doing it healthily. You should expect to lose about 1kg a week or so - at least at first. As you get closer to your goal, you will probably lose a little less each week.

Read the stickies in the boards, especially in the Nutrition area. It'll give you a lot of good information on how to lose the weight and be healthy ... for your whole life, not just for 6 or 8 weeks or whatever.
 
Hey!!

Thank you very much kara, for that help and advice! I really do appreciate it very very much. I also totally understand your logic about me finding for myself on the kinds of healthy food i should consume so that i do not do it because some1 is asking me to and im doing it coz i think its healthy. I really do understand that and ill search and study on that. Altho, i have a few questions still which i would like to clear, You said to not skip meals, so i should eat all 3 means per day am i right? I get that, but i totally do not know what quantity to eat. Like right now i have thought abt this roughly~ Take a look at it and see if it's fine and good for now -


For breakfast: I will be eating things like, Jam and Bread, Peanut butter and Bread ( 2 slices ). Nutritional bars , Oats. ( Is this fine? )

Lunch: Chicken, small portion of rice, Vegetables.

Dinner: Fruits, example.. Mango, Apple, Pear, or Soup with vegetable or soup with Chicken.


Is this fine for now? I know and understand what u meant with what you told me but please just help me and give me different ideas on what i can consume thruout the day on those 3 meals and if i should make changes to the list above also please do let me know. Thank you very much kara, I feel so blessed at the momment!
 
that mostly looks good. only problem is it's about half of what you should be eating in a day. Calories are your friend, not enemy. Don't starve yourself...
 
Need help again!

Ive been doing what kara said and i gues it is working out fine and good but i have a question, kara, you mentioned that i need to consume 2300-2500 of calories per day, I used the website you told me about and i key in everything i ate for the day and it showed that i only consumed roughly about 1600 calories for 13/07/09. Is this alright or should i increase my intake or what should i do? Im really confused at the momment. Please help me clear my doubts. Thank you!

Regards,
Nash
 
Nash - no it's not alright. :) You MUST eat the calories that you're allowed to eat.

Look at it this way ... you have a car that holds 15 gallons of gas right? And you only put 5 gallons in. Then you start to drive. After 100 miles or so, the car stops because it runs out of gas. You can't expect the car to go any further if you don't FILL IT UP! :)

Your body is the same way - it requires a certain amount of energy to function. If you don't give it all the energy it needs, it will stall out. In terms of your weight loss, that means the less food you eat, the more your metabolism slows. If you're eating too little, your metabolism will slow to the point that you stop losing weight ... just like the car that runs out of gas, your weight loss will coast to a stop.

If you're having a hard time getting those extra calories in, try adding some high calorie healthy items - a serving of peanut butter, a handful of almonds, an avocado, a drizzle of olive oil on your salad or veggies ... any of those things will add 150-200 calories to your total for the day. It's seriously easy to eat 20 almonds and gain 170 calories ... just in the blink of an eye. :)
 
kara!

Okay you have no idea how much your small words and advices make a difference to me everytime i read them. But anyway! theres been a real real big error and im sorry but apparently i said my weight was 115kg yeah? It wasn't 115kg it's 110kg. I am totally following up with what uve been telling me to do and i feel real good but now the important question is, Since i told you my weight wrongly, should i still consume 2300-2500 calories per day or should it be lower? ( taking my weight to be 110kg and not 115kg) Please do let me know how much calories i must take per day now with me being 110kg.


Also off topic, ive started cardio like i run every Mondays, Wednesdays and Fridays for about 40mins each, so doesnt that burn calories? like when you tell me to consume x amount of calories per day, do i have to take into consideration that im running on those days for 40mins each and so if i do run on those days do i increase my calorie intake? Also, kara, is there anywhere i can calculate how much calories i must be eating per day? on a website or something. I think personally this is working out great for me. Anything else i should be looking out for or taking note of? Please do let me know and youre the best!

Regards,
Nash
 
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I'm glad I can help, Nash. :)

Ok, I'm gonna teach you the way to calculate your own calories. It's VERY easy.

Take your current weight and multiply it by 31 calories. So if your current weight is 110, then 110 x 31 = 3410. That would be the number of calories you would eat if you wanted to stay the same weight. Then multiply that number by 70%. So 3410 x 70% = 2387. That will be the number of calories you eat to lose weight - it's 30% less than your maintenance rate. About every 20kg or so, you want to recalculate, because as you lose weight, your calorie needs will be less.

So again the calculation is: CW x 31 x .7 (where CW = current weight in kilograms).

Right now don't worry about trying to figure out how many calories you burn vs. how many you're eating and adjusting your calories from day to day. Eat a healthy amount of calories (right now, about 2300) and exercise. The calories you burn exercising will be a bonus.
 
Ight roger that!

Thank you very much kara, i really appreciate you helping me out. :)

Kara for president!!

Regards,
Nash
 
heya all !

Just following with what kara has said and listening and reading up in these forums i have lost 3.4kg in 12 days !

This is so amazing and it makes me want to continue to do what i am doing even more now!

Thank you everyone for helping me out and you guys are the reason for making me feel good!!


Weight at start 120709- 110kg
Current Weight at 240709- 106.6kg
 
Hello all! I just joined aswell and I looked at this post. I decided that I will give it a shot for I am just a little overweight myself ;) . I was just curious, how much of everything else should I take? i.e. Carbs, fat, sodium, etc.
Thanks a million
 
By the way!

Just so all of you guys know and especially you kara!

Dont know if you remember me, but dont worry i didnt die or anything. Haha

I started off being 110kg.

My current weight now is 95kg.

I started this whole diet thing on the 12/07/09. Today it's 15/09/09, so it's been 2 months now and ive lost 10kg.

I feel good :) specially when ppl tell me like "wow uve lost weight havent you!" haha

Btw, kara, do i re-calculate my calorie intake now since ive hit 95kg now? or still continue with how much you told me?


NO PAIN, NO GAIN GUYS!!
 
Recalculate when you feel like you're not making any more progress - or when your progress has slowed down significantly. When that is will depend on each person.

I tend to recalculate my calories after every 20 - 30 lbs or so.
 
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