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Mar 24th, 2014, 23:49 PM  
MikeCharlie
Socially Shy
 
Join Date: Mar 2014
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Need help!!!

I am a 18 years old guy and overweight. What I believe to be seriously overweight and I need help creating some sort of diet and exercise regime. I am 5'8" and weigh around 105kg, my waist is about 40". The issue is that I am currently at college from around 9 till 4:15 5 days a week and then I work, at Tesco 2 days a week 5 - 10 and 1 day a week 1 - 10. With this it means exercise is pretty hard to fit in. My job does include some exercise as I have to drag heavy cages and lift heavy boxes but I only get 15 minutes to get something to eat at work meaning it's mainly unhealthy microwave dishes. When I'm at college the temptation to just pop to butty shop and get a massive muffin, it's that bad that I once calculated I had around 3500 calories for my dinner. I keep trying to stop but it is way too easy and I end up back in there ordering more. I need help with a few different things, calculating my daily calorie intake, I know there is RDA of 2500 for men but I've been told that it actually differs according to weight height exercise patterns etc. I also need help creating a more healthy diet and starting at least a mild exercise regime and building up, please can somebody help me?
 
Mar 25th, 2014, 12:57 PM  
Mitch
SoSlim Rising Star
 
Join Date: Oct 2013
Posts: 519
Likes: 47

I feel for ya. I'm a similar situation. Think what made it hard for me to even start was thinking dieting was all salads and starving yourself. I'm doing Slimming World. I'm not going to the groups but got their books and doing from home. On SW you can eat everything you normally do but limited to 15 "Syns". You get food point values off their website or you can ask somewhere like here and someone will help (plus there are books you can get off ebay). In addition to the points system (Syns) there are free foods that you can eat as much as you want of.

Have a look into it. Maybe to suit your lifestyle mix up slimming world with the weight watchers microwave meals.

Alternatively you could try the 5:2 diet (http://thefastdiet.co.uk/) and eat normally for 5 days and diet for 2.
 
 
Mar 29th, 2014, 03:11 AM  
Hanna2
 
Join Date: Mar 2014
Posts: 10
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Sounds like what my brother is going through. I'll ask him what he's doing when I see him.
 
Mar 29th, 2014, 11:59 AM  
Stephen Reed
SoSlim Rising Star
 
Join Date: Mar 2014
Location: West Dorset, UK
Posts: 122
Likes: 21

Quote:
Quote by MikeCharlie View Post
I am a 18 years old guy and overweight. What I believe to be seriously overweight and I need help creating some sort of diet and exercise regime. I am 5'8" and weigh around 105kg, my waist is about 40". The issue is that I am currently at college from around 9 till 4:15 5 days a week and then I work, at Tesco 2 days a week 5 - 10 and 1 day a week 1 - 10. With this it means exercise is pretty hard to fit in. My job does include some exercise as I have to drag heavy cages and lift heavy boxes but I only get 15 minutes to get something to eat at work meaning it's mainly unhealthy microwave dishes. When I'm at college the temptation to just pop to butty shop and get a massive muffin, it's that bad that I once calculated I had around 3500 calories for my dinner. I keep trying to stop but it is way too easy and I end up back in there ordering more. I need help with a few different things, calculating my daily calorie intake, I know there is RDA of 2500 for men but I've been told that it actually differs according to weight height exercise patterns etc. I also need help creating a more healthy diet and starting at least a mild exercise regime and building up, please can somebody help me?
Post up your stats and I'll offer you some calorie and protein/fat/carb ratios to get you going. Ignore the recommended averages, most men will gain weight on 2500 cals per day, particularly if they are not doing lots of serious exercise.

Height, age, weight, body fat % if known, exercise regime etc, what diets you have done before, what worked, what failed, eating habits etc.

Up to you, but the offer is there

Best

Steve
 
 
Mar 29th, 2014, 12:00 PM  
Stephen Reed
SoSlim Rising Star
 
Join Date: Mar 2014
Location: West Dorset, UK
Posts: 122
Likes: 21

BTW, you DO NOT need to starve yourself, that is a the realm of poorly considered and formatted diets. :-)
 
 
Mar 29th, 2014, 20:25 PM  
Abe40
SoSlim Newbie
 
Join Date: Mar 2014
Location: Springboro, Ohio
Posts: 17
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Do some walking, jogging and ride your bicycle

Dear Mike, in spite of your tight schedule you can still keep fit by doing some exercises like walking, jogging on your way to school and work. Also ride your bicycle to school and work if the distances are not too far from your home. good luck.
 
Mar 30th, 2014, 08:49 AM  
Stephen Reed
SoSlim Rising Star
 
Join Date: Mar 2014
Location: West Dorset, UK
Posts: 122
Likes: 21

Doing some exercise is great, it's going to make you feel better, perhaps more energised, and get you in a good mindset. But with your busy schedule anyway, focus on your eating, that is where the weight loss is going to happen.

A lot of people decide to increase their activity levels with the idea that the weight is going to fall off, when it doesn't they are perplexed and disappointed.


I'm happy to give you a bit of a plan, but whatever your lifestyle, you have to make it happen, regardless of other commitments. Making lunches the night before, cooking up a batch of food and freezing it or eating it during the week etc. It can be done.

Let me know, I'd be happy to help any way I can
 
 
 
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