Hi Im Marta and Im new to this forum.
Im really tired of being fat, Im the fatest Ive ever been, I know its my own fault but now I want to do something about it and I need advice...
Im 5ft 5" and Im 187 pounds at Id say around 28%-30% body fat. And Im 21 years old..
I am studying at the moment and live with my parents, I dont have my own income and cant pay for a gym. My exersize will be done on the streets and at home.
Ive read up on calories and such, found a calculator introduced my stats and a 20% deficit 2000 calories and thats to lose weight but dont even think I have that now In a day. I eat very little, I dont eat a lot of **** anymore but I eat like 3/4 times a day, I cant see what I eat making 2000 calories.
Please help me with some tips..
When I started just after Christmas 5 months ago, I was like you and thought I didn't eat very much. I weighed in at 87kilo's at 5" 4.5', size 24, smoking about a pack a day (unlike you, possibly there.). I was also 51 years old, felt ancient and just wanted life to hurry up and be done with.
I took out a membership at the gym and did a program of weights/resistance stuff 3x /week alternated with 3x days of 45 minutes cardio. Because I have kids, I couldn't always get to the gym though so I had to substitute some days.
Some of the things I did on days when I couldn't get consisted of squats, lunges, pushups, bench press things (not sure what they're called for sure), and a few others but those were the main ones. I got (and still have them) a couple of 2ltre pop bottles, filled them up with water and used them as weights. So did a sort of kettlebell squat with this...5x15, same for lunges (5x15x2bottles,x2).
The bench things I did from the couch...sort of rested the hands behind me, legs straight out front and lowered and raised the arms. Tried for about 30 of those.
I'm on the 8th floor of my apartment building so stairs were an obvious thing to do...still do them. And I live at the top of a huge hill, so I used that too. Just went for lots of walks up and down that hill.
After about a week of this...I checked the fags and started eating better. I went for 1200 cals and to be honest, I found it hard to eat that much food at first. I broke it down into 4 meals/day of about 300cal each meal. To me, that was a lot of food because a couple of eggs and a strip of bacon is far more filling than a bag of potato chips (crisps). A two egg omelette with mushrooms, peppers, tomato, onions, etc, was HUGE, in comparison to a chocolate bar...but far less calories.
This brings me to the next big change. I stopped eating most carbs. Things like white bread (even brown tbh), rice, potatoes, pastas...I cut way, way down on. Increased proteins and healthy fats...and the weight came off pretty quickly without me feeling hungry etc. I had way more energy and when I found myself getting edgy etc (emotional), I'd go for a walk.
By the end of four months I'd lost 23 kilos, gone to a size 12, gained an inch and a half (posture?), and of course found a new lease on life.
It helps (for me) that I'm a chef, which means I'm able to pretty easily put together plates which cover nutrients but are protein & veg focused rather than starch -and- taste good because if it doesn't taste good, I'm likely not going to eat it.
Anyways, best of luck. If you google workouts for people at home, you'll find quite a bit. Nowadays though, the gym is -my time- and I make it a priority. I figure I don't go out to the bars or whatever...so that hour is mine and the world can f-off and not interfere.
Last part...which I had and have at times with...is making sure I get to bed for a decent time. Nowadays I'm in bed for 10:30 pm at the latest because I had it drilled into my head how important rest is to growing and repairing muscle..which of course is making me "slimmer".
Best of luck. I hope this helps.
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