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Q. I am a 18 year old boy. I am fat from when i was 10 years old. I have developed little man boobs also because i am fat,i really need help. I am having a very miserable life due to my body.
Please advice diet and exercises
...Please provide a diet chart if you can...
Please advice diet and exercises
...Please provide a diet chart if you can...
Answer
I am not a doctor, but I was very overweight when I was your age. The best advice I can give you is to read one of Dr. Atkins' books particularly New Diet Revolution (2002). I have followed his diet and lost tons of weight and kept it off. The main idea is to cut carbs to around 20 net grams of carbohydrates which should all come from vegetables. Here is a quick summary:
Meats: You can eat basically any unprocessed meat in any quantity. You have to limit your intake of things like bacon and deli meat and you can have eggs though each egg has approximately 0.4 grams of carbs.
Dairy: You can only have butter, 4 ounces of hard cheese, and a limited amount of heavy cream (I use the cream to whip eggs for scrambling.) No milk, no yogurt, no soft cheeses like cottage cheese.
Nuts and seeds: Nuts and seeds are relatively low in carbohydrates and high in fiber and fat. You can probably get away with using them as garnishes in salad or a tiny palmful as a snack. Remember that fat is not bad for you, but carbs are and nuts usually have about 3 net carbs per ounce. Do not eat peanuts or soybeans, do not eat peanut butter, almond butter is ok.
Veggies: Nearly all your carbs should come from veggies, particularly salad veggies like lettuce, spinach, tomatoes, cucumbers, celery, and limited amount of carrots. Other veggies that are acceptably low in carbs are things like broccoli, cauliflower, zuccini, yellow squash, and asparagus. I like to steam them and eat them with just salt and pepepr or a sprinkling of shredded cheese like pepper jack.
Fruits: Most fruits are full of carbs and relatively little nutrition other than some fiber and vitamins. The only fruits you should eat are avocado (limit one per day) and berries like strawberries, blueberries, blackberries, and raspberries (also limit to about a handful per day.) Plums are ok but only one per day if you've not eaten your handful of berries. All other fruit should be avoided especially bananas.
Fats: Oils (like olive oil), mayo and natural fat in meat are not bad and you don't have to avoid it at all, in fact fat helps to supress your appetite and helps to make you feel full, not to mention makes everything taste better. I eat mayo like it's on sale and I am very thin and in fact am losing weight. Fat also plays a major role in the absorbtion of vitamins and nutrients, cell and brain health, and helps you to lower your blood lipids. So go ahead and fry your eggs in full fat butter (no margarine or other hydrogenated fats/oils.)
Water: You have to drink at least eight glasses of water. It is hard and I have trouble with this, but it's important to help rid your body of all the byproducts and waste matter from breaking down fat. Losing weight puts a lot of strain on your kidneys and you have to take care of them.
Sweets: All sugar is off limits and fake sugar has to be limited as well. I usually allow myself only two "servings" of fake sugar. The first I use in my coffee (decaff, no caffeine is allowed in the diet, which includes sodas and tea) and the second I have sugar free jello after dinner. Although there are no carbs in fake sugar, it may trigger sugar cravings and could stimulate insulin levels which is bad for weight loss so it's best to avoid. Now that I'm more used to the diet, I only have a half a packet of splenda in my coffee and have taken to having a square of Lindt 85% cocoa chocolate for a "sweet" snack which only has one carb per square. Or you could save your handful of berries or your plum for dessert. Many condiments have hidden sugars which include katsup and bbq sauce so they are banned from your diet.
Exercize: You have to exercize every day. It doesn't have to be much but it must be high resistance. My preferred way of exercizing is to get on a recumbent bike, crank up the resisitance and read a book for 35 to 40 minutes. You could get on an eliptical and do the "gluteal" routine at a high resistance, or you could get on the treadmil and put the incline as high as it goes for a brisk uphill walk. If you prefer to lift weights or use circuit training machines, great, the more weight the better.
Here's a sample grocery list:
Eggs
Cream
Chicken quarters - bake covered for one hour at 375F
Chicken breast - bake covered for 35 minutes at 350F
Ground beef
Frozen tilapia filets
Canned tuna
Cheddar and pepper jack cheese
Almonds and pecans
Almond butter
Mayo
Mustard
Ranch or Caesar dressing
Iceberg lettuce
Fresh spinach
Preprepared salad greens
Tomatoes
Avocados
Carrots
Plums
Fresh berries
Frozen strawberries
Frozen broccoli and/or the Normandy veggie mix
I am not a doctor, but I was very overweight when I was your age. The best advice I can give you is to read one of Dr. Atkins' books particularly New Diet Revolution (2002). I have followed his diet and lost tons of weight and kept it off. The main idea is to cut carbs to around 20 net grams of carbohydrates which should all come from vegetables. Here is a quick summary:
Meats: You can eat basically any unprocessed meat in any quantity. You have to limit your intake of things like bacon and deli meat and you can have eggs though each egg has approximately 0.4 grams of carbs.
Dairy: You can only have butter, 4 ounces of hard cheese, and a limited amount of heavy cream (I use the cream to whip eggs for scrambling.) No milk, no yogurt, no soft cheeses like cottage cheese.
Nuts and seeds: Nuts and seeds are relatively low in carbohydrates and high in fiber and fat. You can probably get away with using them as garnishes in salad or a tiny palmful as a snack. Remember that fat is not bad for you, but carbs are and nuts usually have about 3 net carbs per ounce. Do not eat peanuts or soybeans, do not eat peanut butter, almond butter is ok.
Veggies: Nearly all your carbs should come from veggies, particularly salad veggies like lettuce, spinach, tomatoes, cucumbers, celery, and limited amount of carrots. Other veggies that are acceptably low in carbs are things like broccoli, cauliflower, zuccini, yellow squash, and asparagus. I like to steam them and eat them with just salt and pepepr or a sprinkling of shredded cheese like pepper jack.
Fruits: Most fruits are full of carbs and relatively little nutrition other than some fiber and vitamins. The only fruits you should eat are avocado (limit one per day) and berries like strawberries, blueberries, blackberries, and raspberries (also limit to about a handful per day.) Plums are ok but only one per day if you've not eaten your handful of berries. All other fruit should be avoided especially bananas.
Fats: Oils (like olive oil), mayo and natural fat in meat are not bad and you don't have to avoid it at all, in fact fat helps to supress your appetite and helps to make you feel full, not to mention makes everything taste better. I eat mayo like it's on sale and I am very thin and in fact am losing weight. Fat also plays a major role in the absorbtion of vitamins and nutrients, cell and brain health, and helps you to lower your blood lipids. So go ahead and fry your eggs in full fat butter (no margarine or other hydrogenated fats/oils.)
Water: You have to drink at least eight glasses of water. It is hard and I have trouble with this, but it's important to help rid your body of all the byproducts and waste matter from breaking down fat. Losing weight puts a lot of strain on your kidneys and you have to take care of them.
Sweets: All sugar is off limits and fake sugar has to be limited as well. I usually allow myself only two "servings" of fake sugar. The first I use in my coffee (decaff, no caffeine is allowed in the diet, which includes sodas and tea) and the second I have sugar free jello after dinner. Although there are no carbs in fake sugar, it may trigger sugar cravings and could stimulate insulin levels which is bad for weight loss so it's best to avoid. Now that I'm more used to the diet, I only have a half a packet of splenda in my coffee and have taken to having a square of Lindt 85% cocoa chocolate for a "sweet" snack which only has one carb per square. Or you could save your handful of berries or your plum for dessert. Many condiments have hidden sugars which include katsup and bbq sauce so they are banned from your diet.
Exercize: You have to exercize every day. It doesn't have to be much but it must be high resistance. My preferred way of exercizing is to get on a recumbent bike, crank up the resisitance and read a book for 35 to 40 minutes. You could get on an eliptical and do the "gluteal" routine at a high resistance, or you could get on the treadmil and put the incline as high as it goes for a brisk uphill walk. If you prefer to lift weights or use circuit training machines, great, the more weight the better.
Here's a sample grocery list:
Eggs
Cream
Chicken quarters - bake covered for one hour at 375F
Chicken breast - bake covered for 35 minutes at 350F
Ground beef
Frozen tilapia filets
Canned tuna
Cheddar and pepper jack cheese
Almonds and pecans
Almond butter
Mayo
Mustard
Ranch or Caesar dressing
Iceberg lettuce
Fresh spinach
Preprepared salad greens
Tomatoes
Avocados
Carrots
Plums
Fresh berries
Frozen strawberries
Frozen broccoli and/or the Normandy veggie mix
Should I get a stationary recumbent bike?
Madison
I need to get 45 mins of cardio in each day for my health. I'm thinking of getting a stationary recumbent bike for inside. My only concern is I know a lot of times when people buy exercise equipment it never gets used and just sits there then gets thrown in the dump or at a garage sale. Should I get one?
If you have any other exercise ideas, please feel free to let me know. Keep in mind that I live in Texas and it is sweltering hot here (with the humidity it feels like 102 right now), and if I'm in the heat like that I tend to get heat stroke, so that's why I was thinking something indoors. I can't join a gym because of finances. I've got to do something cardio though because I have over 100 lbs to lose.
Answer
well just ask yourself if your going to be one of those people. if you can be determined to do it than i think it is a wonderful idea. if you cant get 45 minute in on it a day try to do some other activities like walking. it is also great for your health. good luck
well just ask yourself if your going to be one of those people. if you can be determined to do it than i think it is a wonderful idea. if you cant get 45 minute in on it a day try to do some other activities like walking. it is also great for your health. good luck
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