This week’s question is as follows:
Diet: you should be eating approximately 15-20% of your diet should be fat. Now when I say fat, i don’t mean trans fats, and all those other "bad fats" i mean "good fats" such as Omega-3 fatty acids found in fish, or other healthy oils.. 30-40% of your diet should consist of Proteins. Proteins are very important for your bodes maintenance, and muscle repair. If you lift weights you’ll need to consume higher amount of proteins. and finally you want to consume about 40-50 percent of carbohydrates. Now you may say this guy is crazy telling me to consume so much carbs.. Carbs are bad.. etc, etc… however.. they’re are good carbs, and bad carbs the one you want to be consuming are good carbs of course. You want to be consuming the good carbs or the "COMPLEX CARBS" you can google list of complex carbs to get a full list. now fat has 9 calories per gram. so if you eat something that has 9 grams of total fat your consuming 81 calories just from fat.. Protein and Carbohydrates both have 4 calories per gram.. so that just gives you another view if you are on a calorie restricted diet. Also I highly recommend you eat 5-6 times a day, or every 2-3 hours but make it healthy foods. This might sound like a lot, but if you eat that much then your body will constantly be working (which will cause your body to work harder and burn more calories, in other words will higher your metabolism. if you eat 1-3 times a day your body won’t know when the next time your going to feed it, so it will go into "famine mode." and will store the nutrients you consume as fat, or will digest it slower which will slower your metabolism
Exercise: you want to do both anaerobic exercise and aerobic exercise. Anaerobic exercises or weigh lifting will help you because the more muscle your body has the more calories your body will burn.. Also the more muscle you have or want to put on the more you’ll have to eat has well.. Aerobic exercise or cardio are a great fat burner.. you suggested if there was anything else besides running that will help.. Of Course there are!! you can go on walks, or you can swim (swimming is a really good fat burner, and its also better on your joints) you can do cardio machines, such as the elliptical or the stair climber.. Anything that gets your heart to work harder is good for you.. Also try and change up your routine every 4-5 weeks, if you stick with the same routine your body will get used to it and plateau. you also want to know your maximum heart rate.. which an approximate one is 220 - your age.. so 220-19= 201.
Conclusion: anything is possible. Its very possible to lose that weight,and get to your desired weight. however it all comes with dedication, and how motivated you are.. if you dedicate your time to this and make this a Goal then you’ll complete it.. make realistic goals though.. a realistic goal would be like i want to lose 5-10 pounds by the end of this month.. and work on that one.. then when you accomplish it, you move to another goal, and so on.. if you just set one hard goal you’ll probably lose motivation, give up, and stop exercising.. I think you should incorporate anaerobic exercise (weight lifting) to your exercise routine it will help you burn more calories. I also recommend you to go on walks (30mins a day) or go swimming or take the stairs next time instead of the elevator, or park at the end of the parking lot instead of the front.. stuff like that will help you out in the long run. Also if you have access to a gym, then go there! and make your exercise program about 12 weeks long and exercise weekly.. if you go to a gym ask if you can get a personal trainer, there he can help you first hand, and he’ll also motivate you throughout your journey.
Again Good luck on your weightless plan! Stay motivated!
