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2007/12/15, 12:43 PM
I everyone my name is erica and im 20. I recently found this website, and something for FREE that actually is free. I need help and I need it from the community. I need help staying on the wagon, moitivation, willpower all of that. I know all the strategies, my mom is a dietician/yoga instructor, so its hard being FAT when you mom is the fitness guro. So i have the knowledge, i just never seem to stay with a plan or go through with it. I end up feeling overly hungry, or i have messed up a day i end up getting in a rut!!! I need help, words, wisdom anything that can help me lose 53 pounds!
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2007/12/15, 04:10 PM
53 lbs is an interesting number ha,ha,ha. Anyway,I would like to know what your mother has recommended for your daily caloric intake. Diet doesn't have to be a four letter word, in fact I prefer the term "moderation". Find a metabolic rate calculator and get a real idea on the amount of calories you need to be taking in to maintain your weight. Then try eating a few hundred calories less than that per day for a start. Try to balance your calorie sources as well; carbs 50% protein 25% fat 25%. Sorry if you know that already!
Exercise is also a vital component here. Try about 20-30 minutes of moderate cardio and strength training for maybe 3 days a week. For the strength training, try splitting your routines to where your working a couple muscle groups each day. This will keep you from over training, and shorten your time spent in the gym. I actually like to alternate cardio and weight days, but that is just my preference.
Try to make the calorie cuts in your diet where you won't miss them at first. I.E. light mayo, fat free potato chips, light cappuccino's. A great thing to fill those hunger gaps with is veggies. I like to eat raw broccoli with a little bit of fat free ranch for a dip.
And my last piece of advice is to be mindful of PORTION SIZE and count calories. These should get ya started.
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2007/12/17, 11:34 AM
Yea I know 53 is interesting haha. Well he daily caloric intake would be about 1400 to 1500 calories and 45 minutes of cardio a day. Basically is more input out, less food in. I just need some type of thing to make me stick to it and not get sidetracked.
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Quoting from returnofplex:
53 lbs is an interesting number ha,ha,ha. Anyway,I would like to know what your mother has recommended for your daily caloric intake. Diet doesn't have to be a four letter word, in fact I prefer the term "moderation". Find a metabolic rate calculator and get a real idea on the amount of calories you need to be taking in to maintain your weight. Then try eating a few hundred calories less than that per day for a start. Try to balance your calorie sources as well; carbs 50% protein 25% fat 25%. Sorry if you know that already!
Exercise is also a vital component here. Try about 20-30 minutes of moderate cardio and strength training for maybe 3 days a week. For the strength training, try splitting your routines to where your working a couple muscle groups each day. This will keep you from over training, and shorten your time spent in the gym. I actually like to alternate cardio and weight days, but that is just my preference.
Try to make the calorie cuts in your diet where you won't miss them at first. I.E. light mayo, fat free potato chips, light cappuccino's. A great thing to fill those hunger gaps with is veggies. I like to eat raw broccoli with a little bit of fat free ranch for a dip.
And my last piece of advice is to be mindful of PORTION SIZE and count calories. These should get ya started.
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2007/12/17, 05:41 PM
In your profile pictures, you don't look like you need to lose 53 lbs. If that is a former you, then I'd say that those pictures should serve as a big motivator to get back on track.
45 minutes of cardio seems like a lot to me. Maybe you're not eating enough? You have to give your body enough fuel to get through the day or it will horde calories and make you worse off. try using this formula do determine a good idea for calorie intake.
(your weight in pounds) divided by 2.2 x 24 then multiply that by .9 You should then consider that you could be using up to %20 more calories a day than that depending on your activity level. I wouldn't recommend trying to create a caloric deficit of more than 500-700 calories a day. Also, strength training and cardio will often lead to better weight loss results.
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2007/12/18, 07:20 PM
Hi Erica,
when people fall off the wagon and have difficulty maintaining motivation it's really a question only you can answer.
My question for you would be this - for what reason do you want to lose weight?
It's often not the answer that comes immediately to mind, and I'm not suggesting you and I have a big old coaching session here on the boards so don't feel like you need to answer!
It's only by understanding yourself that you'll be able to set yourself goals that you will feel motivated towards.
If I can be any help, let me know.
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2007/12/19, 11:05 AM
I want to lose weight so i can have more energy and focus in my life. and to feel better about myself. I feel when im in shape, im doing the best in my life. and when i start to eat bad and not work out i end up doing the wrong things. I dont know if that makes sense but that is the way it is for me!
Returnofplex, I am eating alot of calories, but i will try that formula for my intake of the day!
Thanks guys!
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2007/12/19, 11:24 AM
If it helps you at all, my motivation for loosing weight is the fact that I had always been the "fat kid" and I was just doing the minimum to skate by in life. When I realized that I could really keep this thing going, it felt really empowering to know that I had the self control and discipline to take charge of my life. I set small goals of 5-10 pounds, and took it from there.
The best part of my journey has been all of the knowledge that I've picked up along the way. I feel good about who I am, but what makes me feel even better is knowing that I can use that knowledge to help others like me.
I'm not sure if that helps you, but thats what I've gotten out of fitness. Perhaps once you've conquered yourself, you can help the ones around you do the same.
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