I need a realistic weight loss plan

Question

I am 5'8 and about 160 pounds. I want to get down to 130. I don't really have a specific time frame but preferably by next April.

When I look online, I don't really find too many realistic weight loss plans. For food they always require a bunch of random (and sometimes expensive) grocery items that Id be able to use for one meal and nothing else. I want food that I can use to make multiple meals out of ex. ham, turkey,cheese... not salmon, goat cheese...etc...

Also as for working out. I can't afford a gym membership at the moment (unfortunately unemployed). So I'm left with at home stuff. I don't have any weights or anything. Running is out of the question because my neighborhood mostly lacks sidewalks and I don't want to be one of those people who run or ride bikes in the street.

Any suggestions?

TheUglyOne · Accepted Answer

Really, I've said it before many times, others also said it before as well, weight loss is nothing more than consuming fewer calories per day than you burn.

So you can eat your favorite foods and lose weight, you simply eat less of them.

First, thus get a, rough, idea of how much calories you use in a day.

link

This ain't precise, individuals have variances, so this will be a crude estimate, but it works for most people, did for me..

Then you need to adjust how much you eat so your total intake is less than your total output, or if you think you can hack it, even less than your basal metabolic rate (BMR). Though experts say it's not recommended, I've eaten less than BMR for prolonged periods without feeling any bad effects.

Really, 80% of weight loss is eating right. Once a calorie is burnt, it cannot comeback unless you eat it back, and just to keep you alive even at a vegetative state, you burn lots of calories per day. Cardio/exercise is icing on the cake, though working out has other benefits aside from weight loss. There are numerous online resources that can give you routines you can do at home without equipment. I like this, it's a high intensity interval training routine, it's short but still intense, and a good routine to ease into a daily habit of working out.

link

Good luck, you can do it!

sexyasianboi26 · Accepted Answer

For your diet, it is really really simple. Count your calories and eat less than 2000 calories. and eat food that is NOT processed.

A pound of fat = 3500 calories

If you eat less than 2000 calories, lets say you eat 1500 calories a day, then 1500x7= 10,500 calories a week.

10,500 divided by 3500 calories= 3, so you are approximately losing 3 pounds a week. THATS IF you are eating 1500 calories and most people don't know how to count calories.

I said its an approximate because the body does not let go of the fat quickly, so to round it up, its about 1.5 pounds you will lose a week if you have 1500 calorie intake a day.

1.5 times 4= 6 so you will lose about 6 pounds a month if you do this right.

madmisskelly · Accepted Answer

Pick the style of eating that works for you- if you like to eat 6 small meals per day then do that, if you feel more comfortable eating 3 square meals with 2 snacks then do that.

Aim for the majority of your plate to be veggies and whole grains. You want those whole grains to be high in fiber so that you can stay fuller. Limit added sugar and foods that are low in fiber. These contain more simple carbohydrates that are quickly broken down, cause your blood sugar to rise and then crash. Some simple carbs are fine, but consume more complex carbs when you can.

The next should be fruit- not to0 much, but aim for 2-3 serving of one cup or one piece of fruit per day.

Protein is the next. If you can get them from plant sources then great. Animal protein is more likely to contain saturated fats, so limiting them is ideal.

Eggs and lean meats are great though.

! egg, and 2 whole grain waffles are great for breakfast with a piece of fruit.

Pick one day per week, to choose one meal to cheat on. One cheat meal per week will not impact your diet and it will keep you sane and not too restricted.

Cut out added sugars.

Always read the nutrition information, look at fiber, sugar, calories and decide if you really want to "spend" that many calories on that particular food.

lananoel · Accepted Answer

Cut calories WHENEVER you can. If you want a burger skip the condiments, or the cheese. If you want pizza then skip all the toppings and go with cheese. Go baked and rarely fried. Try and get whole grain any time you can. Go for turkey and not ham. When you park always park further away. Take the stairs whenever you can. Don't drive anywhere that is less than a mile away, walk. Start an exercise video that you enjoy(dance, pilates, yoga..). If you want a snack, try snacking on baby carrots and your fav sauce instead. Something major people forget DON'T DRINK YOUR CALORIES! You can get 210 calories out of a large coke! Be mindful of your fluid calorie intake.Their are plenty of mild changes you can make to your lifestyle that will result in weight loss.

** Note this method takes a while longer

RationalNAC · Answer

Weight loss requires that you burn more calories than you intake, though to a healthy degree. So if you want to lose weight, you can do so rather easily by watching the amount you eat. There should be a public park somewhere near you, right? Run there. If not, do some stationary cardio, buy a jump rope if you don't have one, you can get one for well under $10, do jumping jacks, shadowboxing. There are plenty of exercises available. Avoid sweets as much as possible and eat 6-9 small meals throughout each day if possible, if not, eat as many small meals as possible throughout the day to keep your metabolism up. Never skip breakfast and drink plenty water throughout the day.

Distant · Answer

No gym membership, no sidewalks and no weights? Your situation is killing you, lol. There are no parks or community centers in your area that provide public access to running tracks / pools / gyms? I'm assuming you're not a university student since most campuses have a free gym on them. Perhaps driving to a location where you can work out? Or start by finding a job so you CAN buy a gym membership? As for meals, cut out the obvious (Fast food, junk, soda, etc). Hard physical work is more important than food consumption. Not that the food aspect should be neglected entirely.

Settingemstraight · Answer

First. Salmon Is delicious. If you don't like salmon. I hate you.

*ahem*

Just eat what you already do. But lower portion sizes until it sucks. Then switch everything to the same product but lower fat varieties etc and increase portion sizes just a little.

Now not only do you feel like you are eating more. You are also eating less of more healthy foods, Congratulations.

For exercise you're in quite the pickle. Other than push ups sit ups and aerobics you've kinda got no options. But those aren't bad they just get boring faster

sully21 · Answer

Tough without weights, but you can still get it done with consistency. As far as eating most people break their meals into five small portions throughout the day or 3 meals. Your body needs the proper nutrients to boost your metabolism levels which helps burn fat as you workout. If you are not getting the proper nutrients due to the lack of eating, the body goes into survival mode and stores fat. My advice would be Oatmeal, high proteins foods if possible. As you workout, a whey  protein Isolate from walmart 60grams. To burn calories, you need at least 20mins or more of consistent cardio. Doing exercises at a fast and explosive pace for faster results. Speed walking will work great(power walk) cleaning home at a fast past, in home sit ups,push ups, etc. Its a lot of little things can be done with consistency and patients. And as you workout don't look at how much you weigh, look at how the body is toning or shall I say developing to your liking. The body usually fluctuate 5lbs daily.

AndyWes · Answer

Lipton Green Tea, not the flavored or decaf. Drink five cups a day of it.

It kills your appetite, and literally has chemicals in it that make your body burn stored fat.

Then turn your diet as much protein as possible, away from carbs.

Second--can't run, no gym? A jump rope. It's a killer workout, costs $5 and requires only a tiny bit of space. Just prepare for the agony after the first or second workout, lol.

bubbiexo · Answer

TheUglyOne hit the nail on the head...

Plus you can do some bodyweight exercises at home... Push-ups, squats, lunges, etc. I started out about 10 pounds heavier than you are right now, and now I'm 129... If I can do it, then I believe anyone can!

You've got this.

kheserthorpe · Answer

Contrary to suggestions to 'eat the same thing just less' I'd suggest you

- avoid processed food

- avoid fast food/restaurant food

- keep protein fairly high along with fibrous vegetables. Reduce carbs/fat.

You have a 160 lb weight, you could use that quite a bit, but weight loss is almost all diet.

Xx_DRE_xX · Answer

Do the Insanity workout, its your best solution. as for dieting you need 40% carbs 40% protein 20% fat in your diet. judging your weight, I'm sure your just a little chubby and would look a lot better after losing a good 10-15lbs. Your calorie consumption should be about 1600 calories for weight loss.

RunDevilRun0991 · Answer

If you're trying to lose weight cut out all processed foods. I went pescetarian and dropped about 10 lbs. Fruit should be your best friend because of the fiber. Don't eat too many carbs,and lower your fat intake.

Tripz · Answer

eat healthier, jog or swim

I need a realistic weight loss plan

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