Hello a2a, I need your help.For about 4 years now, I have been going to my local gym. Nobody forced me to do this, I did this on my own because i had a rough middle school, basically i gained weight, got teased a lot and didn't make a lot of friends. So for my high school year, i went to my local gym almost everyday.I wasn't one to really lift weights heavily, My plan was basically to do cardiovascular until I was at a comfortable bodyfat%, and then start to build muscle.As said before, I did this on my own, my mother has gotten me a 12 month subscription to this gym for my christmas present every year, and honestly it's the best gift i've ever gotten.So my first 6 months of the gym wasnt doing too well, but I atleast went 5 times a week for about 2 hours a day. The first 6 months consisted of trying out new machines, and I actually used the legpress machine a lot, not sure why.Over the course of this 6 months, I put on a lot of muscle on my legs from trying out different cardio machines, and legpresses. I finally found an elliptical that i liked after about 6 months.The thing I liked about this machine was that I could change the resistance, essentially making each stride harder, almost like going uphill. I had to make the resistance a bit heavy, because i put on a bit of muscle from legpresses etc.The next 6 months was me basically on the same machine for 1.5 - 2 hours, 5 days a week. It was going great, I never got bored of it. Once my sophomore year started, I pretty much had my daily routine down, and this is when I started to lose a lot of weight.Id say up until now, i have lost about 40 lbs of fat and kept it off. By mid junior year, is when I was basically at my peak. Had routines down, diet wasn't bad, and could see the most physical change in me, I loved it. I was nowhere near 'skinny', but I wasn't overweight any more.This is when it started to change. I was no longer to 'lose weight' despite going to the gym 5 days a week, and this was because my diet started to suck mid-junior year until I graduated.Usually, people can't lose weight efficiently because they can't get a proper exercise routine down, but they can diet fine. I am the exact opposite, I cant seem to stick to a diet to lose weight. There are several factors, for one I live with a single parent, and dont have the option of 2 adults helping me out in this matter, I was thankful that my mother was able to provide food everyday, even though it wasn't very healthy.At my peak of exercise, I was able to burn 2000 calories a day, according to the machine anyway. But everytime I did this, id usually have a large dinner that wasn't exactly healthy, and ill admit that I have had fast food a lot lately. I don't drink soda though, I drink green tea (the sugarless one, everyone i know hates it, but its an aquired taste that I now love) But i do have fast food here and there, and I cant seem to stop it.Nowdays, I can go to the gym and burn ~1000 calories on a daily basis, which I think is just fine, I just need help with my diet.I know what is good for me and what isn't, but I need your help to get me to stick to a plan. Some nights ill make myself something really healthy, but the next day ill say screw it, and eat junk food.Remember, I live with a single parent and I am working now, but I cant spend $10 on each meal that I eat, I just feel that there's no one to ask for help around me and I dont have the money to afford a very healthy meal a day, otherwise I would. I have a budget etc.I dont know if this is a total mindset issue or not, when people tell me they cant et an exercise routine down, i dont get it. and when I tell people i cant hold a healthy diet, they don't get it either.Anyway, any help you a2a'ers can offer I would greatly appreciate.
Cant stick to diets, but can exercise.
Helms, the link appears to be shot.
Diets are really a load of pap, it really is all about lifestyle, you excersise if anything to excess and if ur struggling to loose weight means you need to sort ur diet.
There are small things that can make loosing weight easier.
Eating slower will give your body time to say to itself it is full, also chewing more will allow ur food to be processed more easily.
If there is a sugar free option of what ur eating/drinking - take it.
Have a slightly smaller portion than normal. Be it one less choccy bar, burger or helping of pie, whatever.
Ideally the best thing to do is work out how many calories you consume on a daily basis, make a record for what youve eaten in a week, for example 3000 calories, then try to cut 500 calories from your daily intake, the above points should help in the most part acheive this anyhow.
Some ideas anyhow...
Try the small portions diet. Worked wonders for my sister. She didn't change her diet at all (and it's a terrible diet), only ate smaller meals. It's easy, and takes no effort.For example;Bacon and eggs; eat one less rasher of bacon than normal, and one less egg.McDonalds meal; order a medium instead of large, small instead of medium.Roast dinner; eat one less potato.etc. It's worth a try if nothing else.
Portion size is really important. Many of us were raised with the concept we must finish what's on our plates, which can end up with over eating. In my family we weren’t even allowed to leave the table unless we finished everything on our plates.People should not eat until they feel full, but really eat until you are content; not hungry but not full. It's healthier to eat small portions multiple times a day than 2-3 large portions of food a day. Eating small portions 6-8 times a day actually causes your metabolism to speed up causing you to burn more calories.Also when you go out to eat at a restaurant ask for half of your dinner to be boxed up before they bring it to your table. Most of the time restaurants give way to much food, which can lead to over eating. This can lead back to the "must eat what's on my plate" concept I talked about before. A friend of mine does this and he has been losing weight and also is starting to notice when he does eat he doesn't feel the need to eat large portions.
What has worked for your sister worked for me too.I lost about 6 to 7 pounds within 3 weeks.Anyway, just to note, try to chew up your food better and eat slower. By eating slower, your body will have the time to tell your mind that it is full, therefore, eliminating the fact of over-eating.