Started a no junk and sugar free diet March 1st. I’ve been on a vegetarian diet for years. I’ve recently decided im done with the chub, and want to loose the excess fat. I’ve tried multiple times before, but i have finally gotten into a diet and not cheated. I lift 50lb sacks and carry those for about 300ft. I know that this is not very impressive, but its my start. I weigh roughly around 170 and im 5’6 with a goal of 140. Also, im 17. Any tips for beginners? I feel disgusting and im tired of it, so please honest. Attached are my start to current pictures. Thanks in advance!
When it comes to losing weight, doing squats has done me the most good. However, keep in mind that range of motion is more important than how much weight you are lifting for the full effect on your metabolism.
If you don’t know how to squat with a bar, you can start with “box squats” holding dumbbells in each hand, but remember to keep the long range of motion. When using a standard gym bench as my “box”, I put two 25 pound plates on the ground and put my feet on them to increase the range of motion.
If I can get you to believe one thing, it’s this–diets fail.
Don’t seek out a diet. If you want to weigh 140lbs then you need to adopt healthy eating habits of a 140lb person that you can maintain for…ever. It’s not about crash dieting or paleo or carb cycling or whatever you find that’s popular. To keep weight off you have to change permanently. Killing yourself for 6 months to reach your goal and then thinking you can stop will lead you back where you started.
You’re 17. This is a marathon. Strive to lose 1-2 lbs per week. In theory it’ll take you anywhere from 3 to 6 months. I’d rather it take you longer if that means you’ll still be 140 when you’re 27, 37, and so on.
Weight management and body composition are 90% nutrition. Exercise is a bonus in the early days. If you’re on this site then you know muscle is important to most of us. A good lifting program can add muscle which will make you look better but also increase your base metabolic rate (you’ll burn more calories each day). You don’t have to do anything fancy; just find a program that you enjoy.
Congrats for taking charge early in your life and good luck! We’re here to help.
I agree with @JMaier31 , at such a young age, just learning healthy habits now that you can use forever will be so beneficial. Consistency is key.
This is a good read (along with many other articles under "diet & fat loss)
Off the top of my head, these tips may be helpful to you:
plain, non-fat greek yogurt is an excellent sub for sour cream
read labels - if you use a jarred pasta or pizza sauce, select one with no or little sugar added
unsweetened almond or cashew milk easily replaces milk
chocolate Metabolic Drive protein powder mixed with warm water becomes protein “hot chocolate”
shredded zucchini can be slipped into many recipes (even baking) to add veggies to your intake
be prepared. have healthy snacks/meals on hand and prepped so you aren’t forced to make a bad choice
Don’t let 1 bad meal (or day) derail you and turn into multiple bad days or weeks. Brush it off and get back at it
almonds are an excellent snack (see article)
- Don’t do fasted cardio
I agree about diet but perhaps you should contact an ENDOCRINOLOG who deals with bodybuilders and consult him about your problem.
Most likely he will do some LAB tests to you and spot specifically if there is another (not just the diet) problem.
Your metabolic rate and energy levels are regulated by thyroid fT3 hormone. Iodine is part of thyroid hormones.
If you are iodine deficient your energy, mood, libido and body temperatures will be low and calorie burn reduced. If you have been using sea salt or pink salt instead of iodized salt you have a problem.
Your cells run on APT made by mitochondria inside your cells. Mitochondria are regulated by fT3 as part of your body’s temperature control loop. You need to have 97.7F or better when you get out of bed and also need to get to 98.6F mid-afternoon.
Thyroid hormones are very neglected when discussing weight gain/loss.
Vit-D can be suboptimal which will create a non-optimal metabolism. Most need 5,000iu Vit-D3. Your body changes Vit-D3–>Vit-D25 an essential hormone needed for proper gene expression.
Never a better time to start than now.
Sorry I never saw this post! Never say you are disgusting but perhaps a work in progress would be a better term. Don’t be upset with yourself because you are making a huge step, asking for help! All of the above is great info. I hope you are seeing results. Best of luck, and I don’t find you disgusting.
How’s your program going?
Problem number one: you think sugars exist independently of carbs.
Problem 2: WHat is junk?
Problem number 2: YOu are a vegetarian, read on…while this isn’t a dead end issue, unless you have a quality nutritionist that can balance your macros with vegetarian dietary options (or if you can with macro eating) you are most likely eating too many carbs, too little protein for starters.
The first step is admitting you have a problem, accepting that it’s your fault and dropping all the typical BS excuses. I.e. I’m a woman, genetics and I ha da baby. (3 biggest I hear) You’ve done this, which is a huge first step!
My advice is to consult with a qualified nutritionist. read on… not a doctor, not a gym employee, not an online cert…
Get with a person that is actually educated in nutrition AND training. There are a few quality people out there and MANY MANY MANY people who claim to be nutritionists.
PM and i’ll shoot you some names that won’t break the bank.