Need to lose weight

WilliamVE

I am 19 and weight 172lb. My doctor told me I need to lose around 20-30lbs. I have 62 days to lose this. I am wondering what my diet would have to look like and what my excercising would look like. I have weights so I can lift weights and I have a treadmill and bike. I can buy any foods required I am just looking for a guarantee in weight loss. I am motivated to do whatever it takes to lose the weight.

cdahl383

Why the 62 day timeframe?

Determine your TDEE (whatever amount of calories it takes to maintain your current body weight) and reduce your calories by 15-20% of that number. If it takes 2500 calories to maintain your body weight, then eat 300-500 calories less per day. On top of that, try to eat better foods so the calories you are eating are better quality and keep you full longer. Stuff with more protein, fat, fiber, less carbs, etc.

If you haven't exercises much before, I would just start taking walks at night. 30-60 minute walks in the evening 3-5 times a week. If you have some weights, check out some videos on Youtube for some basic workout routines and lift weights 2-3 times a week. Just keep it simple to start, then gradually increase as you go along each week or two.

I find substituting things works well too and it's pretty easy. Instead of fries get a salad. Instead of a burger get grilled chicken breast. Instead of pop drink water. Instead of potato chips have some popcorn. Stuff like that. Little things like that add up at the end of the week.

Good luck!

beanz744

welcome to the journey of the next u n heres my 2 cents;

There's no special food u need to buy (coz theres no magic pills) other than trying to low calories n high nutrient foods. That would be meats n vegs n legumes etc. Stay away from fast food n possessed foods (cookies, bread, ice cream, etc), at least for now.

1. buy a food scale (the most important u will need)
2. set up a profile with an easy goal at first (start with .5 or 1lbs a week for the first 2 weeks to ease ur body into it). MFP will give u a daily allowance so u dont need to figure it out yourself.
3. LOG everything u eat EVERYDAY
4. only eat back half of the calories u burned at most if u pick up exercising (go to bodybuilding.com n look for something for beginners)
5. join an online challenge (optional)
6. ditch any non supportive friends
7. donate all junk foods (ASAP)
8. dont tell people that u r trying to lose weight coz most will tell u to EAT MORE (smile n ignore them if they do but do not give in coz u have a goal n they dont)
9. google search for recipes if needed

5 things that u need to keep in mind

1. the daily allowance that MFP gives u is for u to eat up to that number. its like money that u can spend on food. once is empty or close to empty, u have no more money to "buy" food.
2. u can still have a good eating week n stay under ur weekly average if u happen to eat more than ur daily allowance once or twice
3. weight will not come off EVERY WEEK but it will keep going in the right direction if u stay with the MFP program
4. weight n log everything including all drinks (except water n black tea or coffee), all sauces, all condiments, n all oils used.
5. veggies r ur FRIEND so eat much as u need to keep hunger away.

GOOD LUCK!!

PS I think one of ur challenges will be either learning to cook healthy foods for yourself or u have to convince someone to do it for u coz u r 19

WilliamVE

Thankyou any more info will be helpful. I need to lose it in 2 months because i want a new life. I am moving out in 2 months making new friends. Just want a new start to life.