RenRaw
Please help! Give me some tips! Your motivational story... your experience... the kinds of food to eat...
I actually am planning to jog again...
I also have martial arts training but only go twice a week.
I'm 236 pounds... Most of my fat is on my thigh and belly...
Should I take diet pills? the thing is I usually get stomach problems and if I'll take it, it might just worsen my stomach...
I live in the Philippines and Rice is our main staple food...
Should I deprive myself of rice? and pork? since pork is very fatty...
Not much of a vegetable guy, but I guess sacrifices have to be made..right?
I weigh 236 pounds.
Male 20 years old
height is 5"8
Answer
Steps
1 Have confidence in yourself. You should know the exact reason that stimulates you to reduce your weight. This will help keep you motivated in your weight loss program. Know that millions of people do it, and so can you! You're never too out of shape to get into shape!
2 Set an achievable goal for your weight reduction. If the aim is not practical then you will easily get disheartened and stop following your regimen. You must set a target that has a time limit. The amount of weight you want to lose and the time within which you would like to lose it should be decided beforehand. If the time and amount of weight is clearly decided primarily, your enthusiasm will keep you on the track until you reach your destination.
3 Determine your daily caloric intake. Losing weight is simply an activity. Lower your calories intake without starving. Remember to calculate your metabolism. The metabolism is a large part of your calories burned in an average day. To win the battle, know how many calories you consume in a day.
Write down all the things you eat on a typical day. Carry a small notebook with you and write down every snack, every drink, and the contents of every meal. There are also great websites that you can use to keep track of calories, get recipes, and help achieve your goal. Don't forget to include the pats of butter or the spoonful of sugar in your coffee. It's best to do this for at least a couple weekdays and a weekend; it's even better if you can go a full week. There are also calorie tracking websites that can help you to do this, such as the US government Pyramid Tracker website.
Do an itemized calorie count. When possible, write down the number of calories in each food you eat as you eat it. Keep in mind that the recommended serving size is often considerably smaller than the serving you actually eat. Look up the calorie count on the internet for foods that don't have calories listed on the container or for fast food meals. You don't have to be 100% accurate, but you do want a good estimate of the number of calories you're taking in. There is an idea that multiplying your ideal weight by ten will produce a rough estimate of the number of calories you need to eat per day to maintain your weight. This is not true for everyone. You may wind up grossly under or over estimating the number of calories you should be eating. Consult a nutritionist. Use a scientific or health website to determine the number of calories you should eat a day or consult your doctor. Everyone has different metabolisms and there is no blanket rule that covers everyone's recommended calorie intake. Reducing 500 calories per day from the calories you eat to maintain your weight can help you lose a pound of fat per week.
[3]
4 Go over the list and decide which foods to cut out or reduce. Cutting calories is usually a lot easier than you might think. For example, that daily tall latte in the morning may pack 500 calories. Since a pound of flab (lost or gained) is roughly equivalent to 3,500 calories, replacing that rich beverage with black coffee can help you lose a pound a week. Other easy cuts include salad dressing (salad dressing is the number one source of fat in the average American woman's diet
[4]), soda pop, candy, and butter. Look at the nutritional information for the foods you eat, pay special attention to your intake of saturated fats and empty calorie, high-sugar foods. You don't need to cut these things out entirely, but if you reduce your intake of high-fat, high-calorie foods you'll
lose weight
faster.
5 Seek out alternatives to the unhealthy foods you've identified. You can simply reduce the amount of soda you drink or mayonnaise you put on your sandwiches, or you can substitute healthier choices.
Drink water instead of soda, for example, or use mustard instead of mayo. Low-fat and low-calorie options are also available for most foods, and many of these are natural, (although some may contain chemicals), and tasty. Start trying to
eat healthy in most meals:
Choose lean meats. Chicken and fish are both very low in fat, and certain fish like salmon, sardines, and fresh tuna are an excellent sources of antioxidants and Omega-3 fatty acids, which are also beneficial to your health, so aim to replace some or all of the beef or pork in your diet with these foods.
Replace high-calorie side dishes with healthier alternatives. Many people get a ton of calories from side dishes such as macaroni and cheese, French fries, or potato salad. You can
eat healthier
and lose weight by replacing these with fresh vegetables and salads. Pre-made salads are practically effortless, and when accompanied by a reduced-calorie dressing or no dressing at all, they're weight-loss gold.
Start your days off right. A fattening breakfast of bacon and eggs or a pastry can be replaced with
yogurt, oatmeal, high-fiber, low-sugar cereals; or fresh fruit for fruit smoothies. However, for
Steps
1 Have confidence in yourself. You should know the exact reason that stimulates you to reduce your weight. This will help keep you motivated in your weight loss program. Know that millions of people do it, and so can you! You're never too out of shape to get into shape!
2 Set an achievable goal for your weight reduction. If the aim is not practical then you will easily get disheartened and stop following your regimen. You must set a target that has a time limit. The amount of weight you want to lose and the time within which you would like to lose it should be decided beforehand. If the time and amount of weight is clearly decided primarily, your enthusiasm will keep you on the track until you reach your destination.
3 Determine your daily caloric intake. Losing weight is simply an activity. Lower your calories intake without starving. Remember to calculate your metabolism. The metabolism is a large part of your calories burned in an average day. To win the battle, know how many calories you consume in a day.
Write down all the things you eat on a typical day. Carry a small notebook with you and write down every snack, every drink, and the contents of every meal. There are also great websites that you can use to keep track of calories, get recipes, and help achieve your goal. Don't forget to include the pats of butter or the spoonful of sugar in your coffee. It's best to do this for at least a couple weekdays and a weekend; it's even better if you can go a full week. There are also calorie tracking websites that can help you to do this, such as the US government Pyramid Tracker website.
Do an itemized calorie count. When possible, write down the number of calories in each food you eat as you eat it. Keep in mind that the recommended serving size is often considerably smaller than the serving you actually eat. Look up the calorie count on the internet for foods that don't have calories listed on the container or for fast food meals. You don't have to be 100% accurate, but you do want a good estimate of the number of calories you're taking in. There is an idea that multiplying your ideal weight by ten will produce a rough estimate of the number of calories you need to eat per day to maintain your weight. This is not true for everyone. You may wind up grossly under or over estimating the number of calories you should be eating. Consult a nutritionist. Use a scientific or health website to determine the number of calories you should eat a day or consult your doctor. Everyone has different metabolisms and there is no blanket rule that covers everyone's recommended calorie intake. Reducing 500 calories per day from the calories you eat to maintain your weight can help you lose a pound of fat per week.
[3]
4 Go over the list and decide which foods to cut out or reduce. Cutting calories is usually a lot easier than you might think. For example, that daily tall latte in the morning may pack 500 calories. Since a pound of flab (lost or gained) is roughly equivalent to 3,500 calories, replacing that rich beverage with black coffee can help you lose a pound a week. Other easy cuts include salad dressing (salad dressing is the number one source of fat in the average American woman's diet
[4]), soda pop, candy, and butter. Look at the nutritional information for the foods you eat, pay special attention to your intake of saturated fats and empty calorie, high-sugar foods. You don't need to cut these things out entirely, but if you reduce your intake of high-fat, high-calorie foods you'll
lose weight
faster.
5 Seek out alternatives to the unhealthy foods you've identified. You can simply reduce the amount of soda you drink or mayonnaise you put on your sandwiches, or you can substitute healthier choices.
Drink water instead of soda, for example, or use mustard instead of mayo. Low-fat and low-calorie options are also available for most foods, and many of these are natural, (although some may contain chemicals), and tasty. Start trying to
eat healthy in most meals:
Choose lean meats. Chicken and fish are both very low in fat, and certain fish like salmon, sardines, and fresh tuna are an excellent sources of antioxidants and Omega-3 fatty acids, which are also beneficial to your health, so aim to replace some or all of the beef or pork in your diet with these foods.
Replace high-calorie side dishes with healthier alternatives. Many people get a ton of calories from side dishes such as macaroni and cheese, French fries, or potato salad. You can
eat healthier
and lose weight by replacing these with fresh vegetables and salads. Pre-made salads are practically effortless, and when accompanied by a reduced-calorie dressing or no dressing at all, they're weight-loss gold.
Start your days off right. A fattening breakfast of bacon and eggs or a pastry can be replaced with
yogurt, oatmeal, high-fiber, low-sugar cereals; or fresh fruit for fruit smoothies. However, for
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