What type of exercises will definitely help me lose weight?

[Bilvy]

Since the 7th of March (this year) I've been incorporating 10 minute workout routines (once or twice a day) and walking/jogging/running for an hour (I've been doing that for three days straight). Going to the gym is NOT an option because I live too far and the fees are criminal. I'm no good at sports, but I did use to play tennis, the courts are too far and my trusty old racket is in another part of the world. I've lost at least 2 klgs since the 7th. I'm currently 66 klgs and I'm about 5'2. Well... Over 150 cm.

I'd like to know how slim/fit people manage to maintain their weight/figure (people who are naturally slim shouldn't bother answering because... you don't need to). I'm aware that exercising isn't mainly going to help me lose weight, my food consumption is just as important. But I have to say that I eat what I'm given, but now a days I realise how large my family's food portions are and I'm trying to get gem to eat less (so I can feel comfortable eating less). Please can you peeps give me some advice.

I dont particularly want to become really muscular, 6packs and all those veiny bodies don't really appeal to me. So I'd rather not do exercises that will make me a buff young lady.

THESE ARE MY OZER QUESTIONS:
- What should I eat? (I'm not allergic to anything, preferably suggest food that's easy to come by and not so outrageously expensive. I'm thrifty and rather eat something I somewhat enjoy)

- What should I avoid eating? Why? (Hopefully I'll get my dad to understand why I'm eliminating old grocery picks)

[ATPPC]

Basically any unprocessed food is good for you. Look up paleo diet. E. g. starchy foods like potatoes, vegetables, oatmeal + fruit (the unprocessed kind, not the flavoured shit with sugar in it). The reason being that most unprocessed foods have fibre in them. This slows down the rate at you absorb sugar into your bloodstream and makes you feel full. With something like donuts all the sugar goes right into your bloodstream. Boom now you have a ton of carbs in your system with no where to go but your fat cells.

Don't ignore carbs because the only other thing that gives you energy is fat. Without enough energy (e. g. starving yourself) your metabolism slows down and your BMR lowers. You don't want that.

Always look at the ingredients. Even seemingly healthy stuff like trail mix may actually be unhealthy. The nuts are probably roasted with hydrogenated vegetable oil which is unhealthy. White bread is also unhealthy, it's processed with no fiber and little complex carbs. Look for stuff made of whole grains.

Obviously avoid junk food. Waaaaaaay too much sugar and fat. Basically any baked good is bad. Fat (butter) is used to hold the flour grains together. You are basically eating a bar of butter + sugar.

You can stuff yourself until you puke with vegetables and fruits and you won't gain weight. There's a ton of fiber in that stuff and yes there's sugar but overall the calorie intake is neglible.

Weight exercises burn absolutely no calories. One minute of non-stop pushups is like 4 calories. You are not missing anything not being able to go to the gym.

Cardio is all you need. Running is perfect, and you have been doing that. However do it every other day to give your joints and muscles a break. You don't want to end up with shin splints and have to take two months off recovering. Also you have to push yourself hard. Don't run for a minute, feel tired, and go back to walking. You should be adding about 2-3 minutes to your non-stop running time every week. E. g. if you can only run for 3 minutes nonstop now you should be pushing yourself to run 6 consecutive minutes next week. Running burns more than double the calories of walking and we want to minimize your walking time as much as possible. 1km running = 70ish calories. Remember to eat something healthy afterwards e. g. glass of milk so your body has nutrition to recover

[Bilvy]

I've been walking/jogging most of the time, I seriously struggle to do more than a minute. But I'll do as you say. How do I run longer and why do I get so out of breath so quickly? I feel like my chest is caving in and exhaling seems to sting. Is this normal? I no you're not a dr, but I'd like to know if this is a common thing. Thanks.

[ATPPC]

Yeah it's perfectly normal. When I first started running I went through the same thing.

The first 3 weeks are the hardest because your body needs to adjust. If you can keep it up for 3 months, look back and you'll realize the progress you've made has been phenomenal.

[thorthorley]

Reduce you carbohydrate intake. Things like grain foods and starchy foods like potatoes have high carbs in it. So reduce the intake of bread, pizza, chips, burgers, cookies, cakes and so on. Also reduce sugar as that is another form of carbohydrate which the body uses as a quick energy boost.

Carbs are used in the body as a form of energy and eating too many carbs will have an energy overload so the body then converts that excess energy into fat. By reducing your carbs you then require to source energy from somewhere else. That is your fat stores since the role of fat in the body is to have an energy reserve when you dont have enough energy requirements from your food intake.

So when you combine this with exercise, you will require more energy so it will burn more fat. So eat less carbs and exercise and you will burn more fat to meet your energy requirements.

Good exercises are anything that keeps your heart rate at a safe elevated level for a long period of time. Weight exercises are good but for fat burn you need to have short breaks between each set so your heart rate keeps at an elevated level. Cardio exercises are really good. So running and bike riding and swimming and so on keep your heart rate at a sustained level. Hope this helps.

[Fingold]

Hit the treadmill, get an ab routine and do some light weight lifting, having a high activity sport to play is also beneficial.

[coolbro1991]

Everyday run a mile.