Step 1: Become knowledgeable about nutrition. Know what foods are good and what foods to avoid. You have to know this stuff or else you've always going to fail.
Step 2: Develop meal plans that revolve around your favorite healthy foods. Make each meal well balance. Choose a protein (meat), some veggies, and complex carbs. It could be as simple as a chicken breast, frozen veggies, and canned beans. So you don't go crazy, PRESCHEDULE 3 cheat meals every week but make them reasonable, as in, don't waste an entire day eating bad foods. Just one cheat meal every now and then allows you to still enjoy life.
Step 3: Join a gym and attend it at least 6 days per week. If you're overweight, you cannot afford to skip days and relax. Keep going. If you're not dripping with sweat and feeling pain, you're not doing enough. Work hard and be persistant.
Notice that 2 out of the 3 key steps involves nutrition. It almost doesn't even matter how hard you work out, if you're not eating healthy you're not gonna drop weight. Athletes training in peak physical condition often eat junk food. Why? Because they can't afford to lose any weight, and junk food allows them to maintain weight no matter how hard they train. For someone like you, eating junk food will not only prevent you fromn losing weight, you'll GAIN weight, as in gain body fat.
Also, on days you just cannot work out from pure fatigue, your healthy diet is a safety net that helps you burn away fat even when you're resting.
This worked for me, I've lost over 60 pounds so far. Now that I'm better conditioned, I can afford to skip days and have an extra cheat meal. At the beginning, it was all hard work. You have to get to the other side before you enjoy those luxuries.
I lost over 80 lbs with in the last two years. How did I do it? Cardio and changing your eating patterns.
First off, Working out is good for the body, so whenever you can, go for a light jog, power walk, and try to do it for 10 min each day. Then after a week try 15 mins, and add another 5 after the next and so on. Its a process that requires patience, persistence and positive thinking.
Changing your eating patterns, If you know your going to bed at a certain time, try not to eat anything 2 hours before that time. So if your bed time was 10 o clock, try to get something in your stomach by 8. Second, change what you eat, try to stay away from junk food for a bit, and whatever it is your eating, try to have a little bit of portions over a big giant meal. basically limiting how much you eat is what I'm trying to say.
IF you have problems within your working out or losing weight , message me and ill try to keep you motivated and help if I can.
You should remove sweets such as chocolate, candy, soft drinks like soda, fake orange juices, anything that has high fructose syrup.
Remove white bread from your daily diet, get whole grain (while eating whole grain you're getting vitamins and minerals from the whole grain bread and cereal).
Exercise at least 4 times a week.
Burn more calories and eat less.
Add more vegetables to your diet and grains, nuts, fruits and 1% whole milk.
Be active at least for one hour.
You can eat anything you want BUT with SMALL portions.
Portions:
apple (medium size)
bread one slice
orange juice 1/2 cup
if you want pasta in your diet 1/2 cup NOT 1/2 PLATE.
Add protein to your diet but not a whole plate of steak!
Drink a lot of water, water burns the fat from inside your body.
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6Opinion
I went from a fat 230, to a slimmer 190, and then bulked up to a muscular 225-230.
The biggest secret to weight loss is exercise. Not just exercise, but changing your exercise patterns every 3-4 weeks. Your body will recognize you are trying to lose weight and adjust your metabolism and fat burning to stop it. If you change your exercise routine, your body is fooled into letting it shed more fat until it recognizes what is happening again. Most bodybuilders and exercise guru's refer to it as "muscle confusion." Avoiding that "plateu" is the biggest secret to consistent weight loss. :)
I generally cleaned up my diet and increased exercise. When I plateaued, I used a PSMF to push down the last 10 or so. I've been stable since then, I may do another PSMF diet for 4-6 weeks again.
Exercise has been shown to help people keep weight off, but most fat loss is diet, tbh.
Have you never lost weight, or do you yo-yo?
I've lost 55 lbs since may. I did it by exercising a total of between 4 and 6 hours a week, and cutting my caloric intake to between 1200-1500 on the majority of the days.
I found Myfitnesspal.com to be very helpful in keeping track of calories burned and consumed as well as ensuring that I am getting enough protein, carbs and fat in my diet.
Go committed and follow a body builders advice...
This guy can be a bit silly but he talks sense and there's a lot of good stuff on his site...
link
Lot's of hard work, no other way around it. Run 5-10 miles a day, throw in some weight lifting, and start eating healthier and keep eating that.
exercise and eat healthy.
stop eating MC Donalds
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