Hi I am 22yo when I was in HS I weighted 160 pounds I was in wrestling my 4 years of HS but then I got married when I was 18 and I started gaining weight I鈥檓 now stable at I believe 240 and not liking it but I鈥檓 not sure what to do how to start the process I really don鈥檛 know what to do and I鈥檓 to the point that I don鈥檛 want to gain anymore weight well I know I have to exercise and eat less but I really don鈥檛 know where to start well if anyone knows something about how to start little by little let me know please or if anyone knows about recipes or what is the right way to eat healthy let me know please.
Answer:
Just try and eat more fruits and veggies and lots of water as well.
But try to eat at least 1200 calories a day.(If you don't you will lose muscle and store fat!)
I know you don't want to do that.Good luck to you!!
Grilled chicken, cut back on your starches, cut your sugar and watch the sodium (you don't want too much or too little).
Check out this site:
http://www.bodyforlife2.com/calorie_inta...
It will give you the amount of calories that you need every day to maintain your current weight. Cut 200 or so calories off that to loose. You don't want to cut it too much or your body will think that it is starving itself and will fight to keep the weight.
Don't forget to get 6-8 glasses of water and your 5-7 servings of fruits %26 veggies.
Good Luck
You start by choosing to make a change in your life. You choose to eat properly and exercise. You could start with your Family doctor and talk to him about starting a more healthy lifestyle. Have him recommend you to a Dietician who can teach you to eat. Eating healthy has to be taught we don't have that knowlege. A good starting place is the American Diabetes Associations web site, lots of useful artciles and tips for leading an active healthy lifestyle. You don't have to be diabetic to enjoy health. In fact if you don't change your ways you have a good chance to joining the ranks.Exercise, easy, put on a pair of shoes and walk. Start walking 20 minutes 2 x a day. Once in the morning and once in late afternoon or early evening. Don't exercise right before bed. This will help use up the calories you eat during the day,Share you knowlege with others. Have your wife and kids eat healthy too. encourage them to walk or participate in an activity that gets their heart rate up for 20 - 30 minutes a day.You don't have to be unhappy you can choose to do something about it. you can do it, I did.harry
http://thediabeticrunner.blogspot.com...
come on now you wrestled for 4 years and you don't know how to cut weight? you know what to do. don't eat crap and get off your *** and bust it in the gym, run, and play sports.
Go to the gym pump Iron. Lots of reps (1-1.5 hours a day), eat no junk food cut down your quantities, (don't deny yourself but two slices of pie rather than the whole thing) every two months take a week off. I went form 270 to 180 in my 30's that way but you have to be religious about going. Add a little arobics but don't worry about that.
I would recommend starting by cutting out overly-processed foods and anything that contains hydrogenated oils or high fructose corn syrup. Read the ingredient labels and try to stick with foods that contain ingredients you recognize and can pronounce because all that processed stuff will make you fat and unhealthy! Remember, the more the food you are eating looks like it did when it was grown, the better it is for you! So eat lots of fruits, vegetables and whole grains, and drink LOTS of water- that is a huge key! Your body cannot function properly w/o water. Before you even get out of bed in the morning, drink a big glass of water (this will help flush toxins from your body), and continue to drink H20 throughout the day.Shopping at a place like Whole Foods will ensure that you are making better choices because they carry exactly what their name says: more "whole foods"! Try to buy organic if you can afford it, especially when it comes to meat and dairy. Non-organic meat/dairy usually has growth hormones in it which not only make the animal grow bigger, but you too!! If you have a "soda habit" try to quit it, but if you can't, at least swich to their brand because they use cane sugar rather than high fructose corn syrup.Stay away from fast food. If you absolutely MUST have it, pick a place like Subway or even In-N-Out Burger; at least they make their food from fresh ingredients and don't load their food with chemicals like McD's, BK and the others. Cooking at home is always better! Don't overcook your veggies, and try to eat at least one raw veg/fruit with each meal. The enzymes in uncooked produce help you digest your food better and retain more nutrients. As far as recipes go, just do an internet search using key words like, "healthy recipes, nutricious recipes, lowfat recipes, whole food recipes, organic recipes, raw food recipes, living food recipes, etc." and select ones that stick with the "whole foods" mentality. There are a million great recipes out there to try!And don't forget to exercise. Believe it or not, just going for a walk every day is one of the best things you can do! I would recomment reading the book, "Natural Cures They Don't Want You to Know About" by Kevin Trudeau. Following his advise is how I lost weight myself and have continued to keep it off. And please don't ever take "diet" pills or anything like that. They are SO bad for you!
Cut most sugar from your diet except for natural sugars from fruit, no regular soda (diet soda is ok in limited amounts of course) absolutely no fast food, no white bread or any white flour, only whole 100% grains, plenty of water, lots of vegetables, a good quality multi-vitamin supplement. Also, do 30-60 minutes of cardio 6 days a week. This is how I lost 50 lbs. I used to be a size 13/14 and now I'm a size 3/4. Just be patient and consistant, I promise this will work for you.
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