Tips on starting a diet please?

[Linda2233]

So, i am a overweighted girl who wants to go on a diet, if you could help me with any tips, go ahead please. Thanks in advance 😊

[Azara]

Information is needed.
hope much do you weigh.
how tall are you.
how active are you.

To lose 1pound a week you should aim for 500 calories less than you usually eat. which if you dk how much you usually eat, you'll have to track that for a while. once you sorted that out , subtract 500 calories.

Eventually you want too eat the amount that will sustain your goal body weight as apposed to thinking of it as eating less than you usually do. In other words you are not going back up in calories once you lose weight. You'll just keep eating the amount you are eating, if you gain a bit then take off a bit of food until you stabilize. So you are not really dieting, you are just changing your eating habits to accommodate a thinner body.

I dont know how active you are because you dod not mention it. You definitely should be getting several hours of physical activity a day. Mix IT UP. WALKING SWIMMING soccer basketball dancing. I don't know what you like sop just take a few things you like and do one every day for an hour then increase depending on how much time and endurance you've got.

Walk to any place you can walk to. Thats easy bc obviously you but get to where you must go. So the walking has a purpose. You're not just doing it just to do it. We have migrated millions of miles historically... humans stand erect to make traveling over terrain easier. People move better when they are going somewhere. So, f you have to go somewhere a mile or two or three away, walk. If you have to go places too far to walk, park or ion public transit , get off a few miles early, or just make time for walking in your day.

have A LOT of fresh vegetables. Raw vegetables dont have much calories , so you dont have to include them in the cont. cooked are low in calories but still count. Have whole grains instead of processed. Cut out baked goods candy soda basically;y anything that is not fruit vegetables while grain lean meat- if you eat meat- low fat milk yogurt cheese. Nuts and seeds are healthy, but no ore than one or two tablespoons a day. Be sure to get one tablespoon of extra virgin olive oil per day. You want to keep your skin and nerves lubricated. No less than one hand gram of protein per pound of your body weight. You want to get enough protein to help build muscle and prevent using your own muscle as a food source, as your calories will be less.

[Azara]

No more than 10 grams saturated fat per day. You dont need any, but sometimes its hard to avoid bc its found even in low fat protein sources.

Oh, also legumes --beans and such. thats good for you too.

don't cook with oil. put any oil yours on raw, so as not to disturb the composition, making the fat saturated.

some people suggest many small meals others prefer to not eat after a certain point. as long as you eat the mount you should eat, and the quality of food you should eat, when you eat dopiest really matter, except eating close to bed time disrupts sleep. and close to exercise disrupts blood flow. makes you sleepy.

dont stress over a slip up just start over again the next day. dont limit intake to the point you're exhausted or passing out. subtracting 500 calories should not make you feel physically poor,. the only thing you'll notice is you're not eating the way you used to. but you should not feel deprived beyond craving for junk food you dont need.

[Azara]

which is perfectly healthy.

I don't know if you have any metabolic issues, I don't know if you know if you have any issues, bc you have not mentioned it. hopefully things go smoothly for you. if you have any questions, or want too talk, feel free to message me.

good luck :)

[Azara]

TYPO.

'no less than 1 half gram of protein per pound of body weight. Ex. if you weigh 150 aim for 75 grams.'

good luck:)

[Linda2233]

Well, i am nearly 78 kg
163-165 cm tall
I'm a student so i'm not so active actually
And please if you know what my ideal weight is, tell me it.
Thanks for your advises by the way 😊

[Linda2233]

You might think that i'm not overweighted or even it was a trivial question, but comparing my friends to me, i am too fat and thick.

[Azara]

I think you could go down 20 pounds and be well within a healthy weight range. You can lose this healthily in a couple of months, even without being super active. Though at least try to walk lots of places. I think for 1 pound a week you are recommended 1200. but if you go for 1 half pound a week, you can eat 1500. think id start with 1500 calories and see if you stabilize or lose weight. then adjust accordingly, depending on the weight loss. don't got below 1200. and get at least 75 grams ion protein a day.

( I'm used to pounds and feet , which very inconvenient to the rest of the world ;) But sounds like you're around 171 and abbot 5 foot 3. "Your Ideal Body Weight should fall between the weights for a BMI of 19 to 25. For instance, if you are 63 inches tall (5 foot 3 inches) a good range for a healthy weight is between 107 lbs. and 141 lbs." )

[Paris13]

When I moved to another part of my state that I am in, I got Carried away with the many different Restaurants around me, @Linda2233 and the next thing you Know... I had put on nearly 15 pounds.
Being Lent was in February and I knew that Easter was 40 days after That, I went on a Diet where I was giving up sweets and treats for Jesus and putting myself as well on a Low carb diet to boot off the rest of the weight.
I was on a Mission because I knew I was leaving for my family's house for the holiday and I was working on a Time Frame. I ate just a rice pudding cup in the morning so I could take my daily Vitamin, ate nothing else until dinner, filling in with water and so forth to Fill that empty gap. At dinner, I ate very light and no sweets, once in awhile I had a piece of bread with my meal, and by Easter, The weight was off, I even bought a new Easter outfit to fit my Body Bill.
Don't forget that Exercise goes hand in hand with Any diet and a new set of scales as well.
Good luck. xx

[Paris13]

Thank you, sweetie, for the Vote of Confidence, and I am quite Confident you are on agood roll, I m still At where I was before getting a bit "fat."lolxxoo

[Naqud]

Find out your BMR (Basal Metabolic Rate), multiply it by your level of activity using Harris Benedict Equation, find your daily caloric intake, and then subtract about 500 calories from that number. That's the amount you need to lose weight, so take that number and plan your meals around it.

Cut out processed, shitty, dirty, greasy foods and replace them with veggies, meat (or other protein sources if vegetarian/vegan), and nuts/seeds/grains. Make sure you get a good amount of fat in your diet (vegetable or animal); Fat doesn't make you fat, caloric surplus makes you fat.

Remember this: A diet is something you eat habitually, not something you restrict yourself to. What I mean by that is keep the definition of 'diet' scientific, and don't follow the stupid trend of thinking a 'diet' is something you eat for a short period of time to lose a ton of weight unhealthily.

Add in calisthenics + some weight lifting (no, you as a woman won't get a male body by doing this), throw in some cardio, and you'll lose weight in no time.

[Naqud]

Resources would probably be a good thing..

BMR Calculator:
https://www. bmi-calculator. net/bmr-calculator/

Daily Caloric Needs:
https://www. bmi-calculator. net/bmr-calculator/harris-benedict-equation/

Food planner:
www. fitday. com

Fill in the BMR form, write that number down, and then multiply it by your current activity level. Subtract about 500 calories from the result, and then use fitday to plan your meals.

[BullyDawg]

Here is the deal its a common mistake most people make a"diet" is not the riteword your diet is the key change it and change you don't and no matter how many that you try they will endwith failure you can eat and eat what you love in most cases. h and lose weight simple changes lots of times go huge distances and remember it didn't all get there in one day it will come off the same slow! Hugz n good luck

[BullyDawg]

I mean little changes make huge differences

[Linda2233]

Yes i got you.

[BullyDawg]

That's right girl have a burger once and a while have ice cream but think its a treat and eat sugars breads and pastas and for goodness sake stop if you do drinking any diet sodas etc better to have 1 real soda and smile because its better for you ! Hugz

[BullyDawg]

Sorry keyboard malfunction limit sugars breads and pasta

[YoloKitten]

My advice to to cut out sugary foods, fattening foods, and just anything processed. get a lot of protein. You can lower your intake but honestly, it doesn't matter how much you eat, it matters on what you eat. You can lower your intake, but I wouldn't lower it to anything under 1200 cals. you will still lose weight by just cutting out bad foods. Also, wieght loss will come faster with cardio. Run up and down stairs , or if that's too advanced, you could just run period. Search it up online, there are tons of different workouts to lose weight.

[Southern_Shorty]

The best advice I can give is to ease up on the junk food and cokes. Eat as clean as you can. Fast food places don't have the best food options, so steer clear from them if you can help it. Drink plenty of water! Something else to keep in mind is to limit those starchy carbs-- bread, potatoes, corn, etc. You can have them, but keep it simple.

Oh, and don't forget to exercise! You need to get your body moving. Don't fall into those gimmicks of the MLM scams. Eat your calories.. Not drink them. Pills and wraps aren't going to help either.

When you shop for food, stick to the perimeter. Eat fresh as much as you can. :]

[Kitty_Katt_16]

Find a diet that you know will work for you. Stay focused and set a goal weight :) don't set an unrealistic goal, start off with a fairly easy goal weight and once you've lost enough to achieve that goal, then raise the amount of weight you wish to lose. Slow and steady is the key. Stay motivated and remember that you are doing what you are doing for you, and it doesn't matter what others say because you are amazing just because you are trying :) main point; don't give up!

[Linda2233]

I extremely appreciate your motivation ❤.

[Kitty_Katt_16]

You're welcome :) and don't forget that eating right or eating healthy is great, but exercise is the main thing, even just going for a jog or a swim everyday is a fun way to get the job done. A very helpful website is fitgirls. com they're very motivational, and they even send you some really good exercises :) Stay healthy, stay fit, and stay awesome :) x

[dogbert444]

Forget diets, especially fad diets. They are not sustainable long term. Aim for no more than 1-2 lbs a week. You can do this with small changes in your eating habits. Use low fat products, but keep an eye on their sugar levels. Avoid fruit juices as full of fructose. Use whole wheat pasta and other wholefoods. They will keep you feeling fuller for longer.

Balance this with an increase in exercising. Start off gentle with 1/2 hour EXTRA walking. Gradually speed it up over a few weeks so you cover more distance.

[XoxoXxx]

Try to stay away from fast food/takeaways, fizzy drinks & desserts. Have cereals, yogurts, if you love chocolate like me have dark since it's the healthiest option & well, we all need a little treat now & then. Fish is good for you & lean chicken/turkey. Beans are good. Brown bread instead of white is healthier. Salad is obviously a good choice too but I personally hate it lol. Plenty of water as well.

[Linda2233]

Thank you a lot 😊

[XoxoXxx]

You're welcome. I forgot about fruit :o good luck to you. :)

[ninetynine]

What I like to do is eat as much fruits and veggies throughout the day as I want, and then eat a high carb meal for dinner (like pasta) before hitting the gym or going on a bike ride. Drink a lot of water.

[MajesticWeasel]

Drop Soda. It's one of the best things you can do. Water is your best friend. If you get the craving for a sweet/snack/etc drink water and it will fill your stomach and make you lose your craving.

[The_Dude_1]

Just cut out fatty, sugary, carb-laden, junk food. Replace with lean meats, veggies, fruit, low-fat dairy, and anything low glycemic.

[ConsultantIsBack]

Stop eating shit
Eat less
Sweat often

[coachTanthony]

Tip #1 START

[BonitaChica]

Eat less carbs