Where to start?

**pokerpimp** · 04-11-2007, 10:41 AM

Im a "quite" fit 21year old who needs to lose 30 lbs to get into a perfect BMI of 22.

Therefore at the moment I'm 1.65m and 162 pounds, and BMI of 27.

Where do I start with the exercise? I dont really have a oportunity to go to the gym, however i recently hired a treadmill(included heart rate monitor).
I also have some dumbells at home. Can someone please help me and give me some advice on where should i start with my routine?

How many calories should i burn a day? How long should i run for and approximately at what speed?

For my meals i eat 3 pieces of fruit/vegetables with some nuts and dietery supplements. So im pretty sure my intake is between 300-400 calories at the moment.

Im new to weight loss and i dont want to stuff up my metabolism. My goal is to loose all this weight in 6 months? Do you think this realistic or am i kidding myself?

Thank you for any information you can give me. I will apreciate any answers.

**squeekie** · 04-11-2007, 02:48 PM

Welcome poker-you certainly sound determined. 30lbs.in 6 months is definitely achievable.You may want to include a little more protein in your diet (just my opinion) and as far as the exercise is concerned Ian will have to weigh in (excuse the pun) with his expertise.

**findingme4me** · 04-11-2007, 04:24 PM

hi poker you seem to be very excited. heres one little hint...if your intake is that for a day...you are eating WAY to little. and your body is going to think that its starving and hord anything you give it...in turn making weightloss super hard.
other then that i suck at this too and there are people better at this then me so ill let them tell ya what you need tobe doing
Cassandra

**pokerpimp** · 04-12-2007, 07:06 AM

It may seem like i'm starving myself guys but trust me im not. The reason my calories intake is so low its because of the low calorie food not because im restricting myself.

My sample day food is:
Banana for brekky - Approx. 80cal
Small apple and green tea for lunch - approx. 70cal
Hard boiled egg and a bit of broccoli for dinner - approx. 130cal
few berries for supper - approx. 20-40cal

approx. 300-400cal/day

I do not eat past 5PM.

I dont feel hungry, and i'm not taking any diet pills.

Today i had around 300 calories of food and (burned 309cal says the treadmill) on treadmill by jogging for 50 min at a constatnt HR of 170 which is in aerobic zone for my age, and having a cool down and warm up for 5 min. Therefore an hour of exercise in total so far. I also did some cardio low impact for 15 min. I couldnt do it more cuz i was way 2 tired after the jogging/very brisk walking on treadmill.

Can someone please post their example of daily workout and their approx calorie intake so i can have a look at it?

**susanpesek** · 04-17-2007, 01:39 PM

Hi, Pokey, which is what your weight loss will be if you don't eat more food! Shame, shame, shame, shame, shame!
Now, try this:
Here are a few suggestions others on this board have made:Keep a food diary and record your daily intake for at least one week. Watch what you drink and count that, too. Water is almost always your best choice, but most no-calorie drinks can help. Lay off the sauces as they are usually high in calories. Try using lemon juice, soy sauce or salsa instead.
Don't reduce your intake too far or your body will respond by lowering your metabolism and slowing your weight loss. Eat at least 1,000 calories a day! Be patient with yourself and it will pay off in terms of more consistent weight loss, more energy and fewer cravings.
Make sure that your meals contain a healthy mix of nutrients. Fats and protein are much slower to digest than carbs. Carbs digest in about two hours, protein takes four hours to digest and fat takes up to six hours, which explains why people on low-carb diets experience less hunger than those on low-fat diets. People on balanced-nutrient plans (like the Zone Diet) also have better hunger control.
Work to develop healthy habits. Avoid mindless eating while combining it with TV or the movies. Make eating separate and you’ll eat less.There is nothing wrong with enjoying eating but do not to use food as a stress reliever. Work on stress by exercising, listening to music or drinking 8 ounces of water before eating.
No more fast foods. Find time to prepare and eat your meals slowly and without any hurry.
When dieting it's very easy to fall back into your old eating habits. A food diary is a great way to help. Write down everything that you eat and drink during the day. Keep it with you and make your entries often; it forces you to give conscious thought to what you eat and helps develop better eating habits. It can be a tremendous asset to remind yourself what to eat. COUNT YOUR CALORIES!
Berries: Blueberries, strawberries, raspberries and blackberries have few calories and they pack a powerful punch on your health. Citrus Fruit: Rich in vitamins, minerals and dietary fiber, citrus fruits not only taste great but they are essential for normal growth and development.
Sugar free Jell-O with non-fat, no calorie dairy with topping: A dieters dream come true. It's easy to make, delicious and virtually calorie-free.. Egg whites prepared with non stick spray: Egg whites are very low in calories, have no fat, no cholesterol, and are loaded with protein.
Crunchy Veggies: Feel free to indulge in all the crunchy veggies you wish. Dieticians give crunchy veggies a perfect ten in nutrition. When it comes to weight loss they are simply hard to beat.Try fresh snap beans, broccoli, cauliflower, cabbage, Brussels sprouts,etc.
MOST OF ALL: REPORT TO US EVERY DAY!

**findingme4me** · 04-17-2007, 06:07 PM

wow susan theres alot fo information in there. thanks. im going to copy and save the for future ref. thanks!!
Cassandra

**mesmith** · 04-18-2007, 02:21 AM

My total gym is a clothes rack and holds my jewelry. Guess I have to clean it off. Open it up and get to it.
This is going to be hard. I have not exercised in about 2 years.
Everytime I start I do it 1 week and quit.
Guess I need a firecracker under my butt to get going.
I need a big push.
Maryellen

**squeekie** · 04-18-2007, 10:44 PM

maryellen -I have a treadmill and a stationary bike that I finally had my husband drag into the basement because they had become so covered with stuff. Now every time I walk by them to do the laundry I feel guilty. I keep telling myself I'll bring the little TV down there and start tomorrow...I guess I'm looking for that same firecracker.