Beginner looking for help. (Weight Loss)

For a while now I have been what I consider on the verge of becoming out of shape. I am 5'11, around 185, and I am 17 years old. Although I do not consider myself obese, I have a certain amount of fat around my pectorals and my midsection that has been there since Grade 7 (although I have never been a skinny kid). I am not by any means fat, but for my age I don't think I'm especially healthy as far as weight in concerned. As you can probably tell I have grown very tired of my appearance and I would like to do something about it.

As far as I know I have been eating healthy except for the occasional binge on junk food (which I suspect is probably the reason that I have this excess fat). I am ashamed to say that I do not eat breakfast, as I am often too rushed in the morning to be bothered. I've heard it’s the most important meal of the day, or so my parents tell me anyway, but I'd rather have the extra 15 minutes of sleep.

To be honest even though I have always had this extra fat I did not really care because I figured that through gym classes and sports I would eventually lose it. I play football (although now the seasons over) and baseball (which starts up in the spring), so during the Winter I am essentially without any form of physical activity. This was OK before because I had my gym classes to fall back on, however I could not fit any gym classes in this year because I needed certain classes for university.

I just recently started doing pushups and crunches because I figure that I should try to lose the weight while I am still relatively young and capable of doing so. However I realize that cardio is probably the best way to lose weight, and my efforts of pushups and crunches, even though they appear to be helping a little, are probably not the fastest method of achieving my goal.

Therefore I am very interested in running. My parents have a treadmill which I am going to start using, but my question to the experts is this; how far should I run considering that I am essentially an absolute beginner at running? (Although I do play a couple of sports) And my second question is: are there any exercises that do not require any weights or equipment (as I have no access to a gym at the moment) which will further increase my potential to tighten up the problem areas, specifically my pectorals?

Please keep in mind that I am a high school student in my final year so most of my spare time is dedicated to homework and keeping up my grades.

Any advice is greatly appreciated.

 

I started working out and eating right last year and I was 165-170 now I am 137. What worked for me was just cutting out all the unhealthy food out of my diet. I started drinking more water and switched to diet soda. I cut my meat intake to 3 or 4 days a week instead of daily. I also started working about 30 minutes a day on weekdays and 1 and a half on weekends. The weight just melted off. Good luck!!

 

eat little for each meal and eat 6 times a day . that maybe helpful

 

do more exercise

 

we have to stick to do the regular things , one of my friend dancing everyday and eat less , she become thiner and thiner

 

You definitely want to start out slow and increase your pace and incline. For a wealth of info on treadmill workouts, go to http://walking.about.com/od/treadmil...l_Workouts.htm

 

I can understand what you are going through - I looked like the Pillsbury Dough-Boy for most of my life. When I reached my highest weight about fifteen years ago I figured "enough is enough" and decided to do something about it. I had just had a physical and my doctor informed me I had T2 diabetes.

I went with a commercial weight-loss program and lost 115 pounds. They taught me how to eat properly, and how to make the other lifestyle changes to stay healthy. I have kept my weight off, and no longer have T2 diabetes.

Here are the simple rules I follow:

1. Get 50% of my daily calories from carbs, 30% from protein, 20% from fat.

2. Try to cut out as much processed foods as possible.

3. Avoid sugared drinks (soda, fruit juice, sports drinks).

4. Pay attention to my stomach; eat only when I'm starting to get hungry and stop when I'm starting to feel satisfied.

5. Keep healthy snacks handy - fresh fruit, veggie sticks, lowfat microwave popcorn, fat free yogurt.

6. Cut out as much sodium (salt) as possible.

7. Cut way back on red meat and use extra-lean cuts.

8. Eat more fish and poultry.

9. Cut out fried foods and fast foods.

10. Stay active, primarily by walking.

11. Weight yourself once a week to see how you are doing. Don't weigh daily, it will drive you crazy.

12. Most important - learn to say "No, thank you" with a smile when well-meaning people offer you something you don't want.

Hope this helps!

- Bullethead

 

Excellent advice! Thank you for emphasizing the importance of a visit to the doctor before beginning a diet/weight loss and/or exercise program to rule out any underlying physical problems.

 

From personal experience when I was in high school I was into all the athletics so didn't worry too much about weight, when I got to university the focus was classes and study, so big change in lifestyle.
Now is the time to get into a running club, cycling or yoga, things you can continue on your own schedule.
The previous posts gave you good advice on diet plans, so I will only add a hint. A good way to knock off a few pounds is to give up something that you eat often. A good example is cheeze. No cheeze, real or not, this elimates cheeze burgers, Kraft dinner, nachos plus many other tasty things. Another is any drinks with sugar added.

 

Firstly - at your age don't worry, you'll be able to drop what you want with some very small changes - when you begin exercising, have a plan and stick to it. Sounds like school and all that goes with it are important so pick 3 x's a week and just walk for 30 minutes - around the neighborhood or on the treadmill. Keep it brisk but not taxing. Then, eat more vegies and salads - make the salads big enough that you have to worki to finish them. Drink lots of water 8 - 10 glasses each day. Best if you drink 2 before each meal. Lastly, choose your jumk foods, don't just forrage. Pick what you want and then put them far enough away that you need to get up and walk to them each time you want one - and the keey here is 'one' - only one each trip. Good luck!

 

Nearly all calories burned resolve as heat. Additionally, we're warm blooded, so our bodies expend more calories when cold. One can burn off plenty of calories simply by forcing the body to work hard at staying warm.

You can do this at a desk, in a T shirt, with the thermostat set low. Or outdoors, naturally. Traditionally we had to eat a good deal of fat just to maintain our set body temperature in drafty houses or worse. Why do we like warm weather? Warm food? Warm clothes? It's about calorie conservation.

Butter Point Depot, Antarctica, is testament to the enormous calorie demand of maintaining body temperature.

 

Check out this site. It's for beginners wanting to run.

And start eating breakfast. If you still want your extra 15 minutes sleep, find something portable to eat on the way to school. How about an egg white omelet (with whatever added that you want - onions, peppers, spinach, ham, cheese...), put it in a wrap and roll it up. You could also get some protein powder and make yourself a shake, use fat free milk to make it and add a banana or strawberries or whatever to it.

Good luck! And good for you for noticing now before things get out of hand!