Best diet and exercise plan for me?

[Anonymous]

I'm 5'6" and weigh 195lbs. I'd like a diet and exercise plan to help me lose weight fast. I walk at 3mph on a treadmill for 30-60 minutes 6 days a week and am considering making it 7. I don't have cheat days but I was told they might be helpful to me. How many calories should I eat a day? And do I even need the exercise to lose weight? I haven't been eating any more than 1,500 calories a day and most of the time it's even less than that plus the walking. I've watched a lot of videos and read articles and blogs about weight loss but I'm still pretty new to this. How can I stay motivated? Help?

[asker999]

Stay at 1500 calories but keep in mind, if you eat crap you are going to have a crap body. So don't eat sweets, fried food, fast food, or processed food. Cook for yourself, you will feel better and it is cheaper. Try for 40% protein, 40% carbs, 20% fat. That isn't the ideal fat loss ratio, but I think it is more manageable and will get you started right.

As for exercise, keep up with it 6 days a week. If you can walk at 3.0 for 60 minutes, cut that back to 30 minutes a day. BUT, increase the incline on the treadmill. Start at 5.0 on the incline for 30 minutes and gradually increase. This will burn way more calories than walking flat. You need to add weight training to your workout. How often do you see people on the treadmill for months and they never change shape? After your walk, 4 days a week, do an upper/lower lifting program. Do an exercise for each muscle. 12 repetitions for 3 sets. So an exercise for shoulders, chest, back, biceps and triceps on one day. Abs, Calves, hamstrings, and quads on the other day.

There is no one right way to go about this, there aren't any short cuts either. But this should at least get you started.

[Hans222]

What was the effect of the combination of 1500 calories + exercising as you described?
If it helps you to gradually loose weight, just continue.
And if you feel tired because you've exercised too often, a cheat day is okay.
The most important thing, is that you can sustain doing these exercises over a longer period. If you feel pain, take one or two days to rest and than start again.
If you lose weight quicker than about 5 lbs per month, don't do it except when followed up by a doctor. Your body needs time to adapt or you'll get symptoms like fatigue or feeling ill!

[Asker]

I've been doing it about a week and went from 200 to 192 pounds which I feel very good about. I was told I would lose more weight than normal the first two weeks.

[Hans222]

The problem is, that the entire circulation of blood and other fluids in your body, needs time to adapt. If it can't, things may gradually start to go wrong.
My mum did it a few years ago, she lost 23 lbs in les than 2 months.
Than she got ill and was on the edge of a depression for 2 monts. The doctor explained that she should never have lost more than about 5 lbs a month on her own initiative. Her body simply ran into trouble.
So it's your decision of course but... a quick visit to your domestic doctor could prevent this.

[knotme]

It really hard to say how much you should be eating, because i don't know how your body uses the food ( metabolize), and eating properly is 80% of getting progress. You should try different types of cardio to keep your body guessing, and you should incorporate weights into your program. You should do high repetitions, and that is the number you will do with one exercise. You should do that one exercise 3-4 times with a rep count of 15-20, you are using light weights as well. If you can't do at least 10-12 without it being heavy, that means the weight is too heavy

[Asker]

I have a small weight set of 1,3, and 5 pounds. Would it help if I carried these and did the lifts as I walked and which ones should I use?

[knotme]

You can start out with the 3lbs, and yes that will help. So do u go to the gym or just outside and home?

[Asker]

I just stay home

[knotme]

ok, well when you run, you should mix it up. Run at a steady pace for 1-2 minutes then sprint for 30seconds -minute. This is called HITT training it is suppose to help your body burns more calories and for a longer duration

[Insaan]

Cardio exercises is must.
Don't skip meals but reduce your intake.
Avoid junk foods like burgers or food that contains cheese , butter etc.
Eat vegetables or fruit rich with fibre.
Avoid too much of chicken , beef...i would actually recommend to not consume non veg items till you reduce your weight.
Remember cardio exercises... Okay
Jogging daily morning will absolutely help.

[Asker]

I always do my exercise from either 8-9pm or 9-10pm but I'm going to try to do more in the morning because I was told that if I do it before I eat in the morning I'll use up fat instead of carbs from my dinner. Also, if I don't eat anything non vegetable then how do you think I should get protein? I've heard that protein shakes and bars are good.

[Insaan]

You are doing good...and yes you must exercise before having breakfast or food.
As far as protein is concerned, you can have protein bar or you can eat eggs. You don't need any whey proteins, fats which we get from meat. Having non veg sometimes is okay.

[kheserthorpe]

Are you eating vegetarian out of moral or health reasons?

Whether you need a cheat day depends on the type of food you're eating.

Cheat meals might make more sense.

[Phoenix98]

Cardio is a must start our walking work your way to jogging and evuantly running. High/low intensity workouts work well jump rope is fantastic for weight loss. Also you don't need to diet just eat heathly foods and stay away from the bad stuff.

[PowerpuffJohnnyBravo]

Mix HIIT with low intensity cardio sessions and do it thrice a week with lifting. Drink loads of water and brah is right. Cheat days are important since you aren't used to it. Set your cheat day on Sunday