Okay, I make a good chunk of my living training professional fitness models, actual and aspiring, both male and female. They need to get down to absolutely inhuman levels of bodyfat.
There's basically a simple formula for how to do that. It's really hard and it sucks, but it's not particularly complicated.
DIET:
As close as possible to...
≈0 grams of carbohydrate/day
≈0 grams of fat/day
≈bodyweight in lbs x 1.5 grams of protein/day
So, if you weigh, say, 140lbs, then the absolutely ideal numbers would be 0gr of carbs, 0gr of fat, 210gr of protein, for a total of 840 calories a day.
Realistically speaking, yr gna consume at least some tag-along carbs, and you should probably eat 10-15 grams of carbs' worth of green vegetables at night (to help with digestion and, uh, movements). And, yeah, you'll probably want some fat to make all that dry-ass protein food go down correctly.
So, say, 20gr carbs, 10gr fat, 180gr protein, that's 890 calories/day.
This is basically the essence of what's called the protein-sparing modified fast (PSMF). There's thousands of pages of peer-reviewed medical research on it. It's safe in the long term for ADULTS, although, at yr age? Ehhhhh... But it's definitely better than any of the alternatives.
EXERCISE:
You should do exactly 2 kinds of exercise on this diet.
#1, relatively heavy lifting. Weights that you can't lift for more than 6-8 repetitions. On that many calories, you probably won't be able to crank out more than 2 sets per bodypart.
If you don't have access to a gym, you should be fine with bodyweight exercises. Push-ups, (assisted) pull-ups, one-legged squats, etc. Just google the hell out of bodyweight exercises, the variety is endless.
#2, high-intensity interval training.
You should google this, too. Sprints work, but you shouldn't do them unless you're actually trained to sprint (too easy to hurt yrself otherwise). Stairs work. Cardio machines FOR SHORT INTERVALS AT MAX INTENSITY work. Again, google how to do this right. If a HIIT workout takes more than 10-15 minutes, yr doing it all wrong.
DO NOT DO ANY LOW-INTENSITY CARDIO.
You should NEVER combine low-intensity cardio with a severely calorie-restricted diet. That's just all kinds of oh hell no.
I mean, slow cardio is pretty much useless for weight loss anyway (you'll just eat back the difference -- and probably more), but it can seriously mess shit up in conjunction with severe cal restriction.
That's the basics. No bullshit, not fun, but SO works.
Don't skip breakfast. I used to do that before I lost 20+ pounds.
Eat a good breakfast. It should be the heaviest (?) meal of your day. Just make sure it's healthy, or at least healthier than what you usually eat.
Eat a lighter lunch and then a really light dinner. Don't eat after 7:00 pm. Throughout the day, have a snack or two. You need to eat otherwise your body will go into starvation mode if you eat too few calories.
If you feel like you're getting hungry, drink water. If you still feel hungry 20 minutes later, then you could eat. Remember to chew your food thoroughly because it takes a while for your brain to realize you're full.
I began to use MyFitnessPal about a year ago and it really helped manage my nutrition (yeah, it counts calories, keep that in mind).
Also, if you could, try looking up exercise videos on YouTube. I started HIIT and it actually really does work. You also need to change things up a bit, too. Try different videos every other day or else your body will get used to the same workout.
And maybe it wouldn't hurt to talk to you mom? Tell her that you're not happy with your weight and chances are she'll help you through your journey.
Also, losing weight isn't an overnight thing. It could take weeks, months, or even a year to get down to your desired weight. Just don't give up, alright? It took me, like, 8 months to get down to the weight I wanted.
Skipping lunch will actually prevent you from losing weight ! According to 99% of modern research, dieting especially like that DOES NOT WORK. In fact it is counter productive and will only make you gain even MORE weight. When you starve your body, it will try it's level best to conserve EVERYTHING. And when you finally do eat, the body will try it's level best to store up for another possible starvation.
The best way to lose weight is to get off your ass and start working it , woman ! And i don't mean endurance exercises - I mean explosive type exercise where there is rapid movement at full exertion for a short period of time. This will burn more fat than doing it for a long time with less effort. Eat as much as you want but count the calories. I remember reading a case where a man lost weight by eating only junk food for a whole MONTH , but he carefully counted the calories ! He lost 11 pounds !
Here is the link :
www.delish.com/.../
"Exercise daily" meaning?
If you jogged/ran, rode a bike or did some other vigorous cardio activity for an hour day, you'd probably lose weight provided your mom isn't feeding you three bacon cheeseburgers with a side of lard and a litre of Mexican Coke for dinner.
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Eat a large but light breakfast. Make a large salad (baby spinach is my preference) with grilled chicken. Don't add croutons or anything else to it.
Make your snacks low calorie and healthy (a peach, an apple, some celery, etc).
Don't skip meals and if you really aren't hungry, at least TRY to eat something small just to help keep your metabolism up.
If possible, change up your workout routine. Your body may be used to it IF you're doing the same routine for so long.
For example: If you run, try sprinting for less time (approximately 5 minutes) and do that about 4-6 times. Then immediately do crunches, bicycle kicks, etc.
Don't skip meals, that's the worst thing you can do, trust me. I did the same. It has the opposite effect. Skipping meals makes yourself hungrier and tricks the brain into thinking it needs more food so it turns everything to fat. Just eat moderately healthy and exercise! Having a cheat snack every now and then doesn't hurt either. And good luck! :) x
They're wrong. Even if you don't go on a diet, you will lose weight if you lift weights (or use resistance bands or whatever), which is more effective than cardio. While you're doing cardio, you do burn more fat than while lifting weights, but your metabolism quickly goes back to normal after you stop. The boost of metabolism from lifting weights (especially if you don't allow very much time between sets) lasts for hours after you stop, so in the long run it is much more effective.
there is no secret magic trick to lose weight. you can´t cut any corners. consume few calories and work out to speed it up. the only "tricks" are to not eat in the evening (last meal at 18:00), drinking a black coffee pre workout and drinking a LOT of water, especially before meals.
Are you sure you are overweight? If you're already eating relatively little and exercising and not losing weight I can't imagine you being particularly large.
If you can't eat less and you need to lose weight you'll need to exercise more. You could try doing bodyweight exercises like squats and pushups etc. in addition to cardio perhaps.
I had lost a pound years ago just by walking everyday instead taking the bus.
Once I started taking the bus , I gained it back.
Maintain your weight if you are already in healthy one.
If you must lose weight, whatever you do, be consistent.
There is no way to loose weight without a change in diet. Even if you excercise you will just regain all that weight if you eat like cr ap. So try eating healthier and start lifting bruh.
Eat more whole foods and less processed foods. Cardio most days a week and strength train 2 to 3 times a week. Mix high intensity short cardio and low intensity long cardio
Starve ya self or be content with who u are right now.
Don't skip lunch. Intake more fruits & vegetables.
Have you tried vitamin B12?
Exercise and don't increase your intake
Cutting off a body part.
you literally just need to go to the gym.
By eating a healthy balanced diet and working out.
exercise 30 minutes to an 1 hour a day
don't eat junk food...
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