How can I cut down around 20-30 pounds from now until June 2012?

Question

ok so I've looked at myself in the mirror long enough and I've told myself "enough is enough." I'm a 16 year old male and I'm overweight. I'm about 5'5-5'6 I think and I weigh 158. I have a small "beer belly" I guess and I want to get rid of it by June 2012 (about in a year) I want to have a nice body and I don't want to look like a slob anymore with my shirt off. I also want to cut down my thighs and my "man breasts" especially the man breasts... they are so embarassing...

What my "diet" is:

Mondays - Thursdays:

Breakfast: 2 Waffles (with syrup only)
Lunch: Nature Valley Oats and Dark Chocolate Granola Bar (1 Bar)
Dinner: An apple, green peas (with smart balance butter) and disc shaped potato croquettes and disc shaped fish croquettes (Home Made, the fish is canned, the croquettes are small).

Fridays:

Breakfast: 2 Waffles (with syrup only)
Lunch: Nature Valley Oats and Dark Chocolate Granola Bar
Dinner: Some form of pasta (Usually spaghetti and meatballs/ Hamburger Helper)

Saturdays:

Breakfast: 2 Waffles (with syrup only)
Lunch: about 8-10 pieces of frozen chicken nuggets (Tyson's)
Dinner: Macaroni with meatsauce (homemade)

Sundays:

Breakfast: 2 waffles (with syrup only)
Lunch: 8-10 pieces of frozen chicken nuggets (Tyson's)
Dinner: An apple. Salmon, not fried, with 2 disc shaped potato croquettes and a fish croquette (they are about the size of a 13 year old's palm)

I drink water everyday, and only like one sip of pepsi everyday. I do not eat sweets or ice cream. I try to avoid anything fattening. I try to stick to eating meat only two times a week.

Please tell me what I should do to lose this stomach so I can have a body without any fat on it (not super skinny or something but just right and not looking overweight). If I have to do any exercises, what are some exercises I could do in the house? Any workout tapes I can do that guarantee that I can lose weight within the time span I want to lose weight in? Please recommend me some changes in my diet or overall and home exercises and workout tapes that will get rid of my stomach and man breasts and thighs guaranteed if I follow? I want to have a normal body...

Answer 1

Weight loss is a combination of good nutrition, calorie reduction, and exercising.



Reducing your caloric intake by 3500 calories = 1 pound weight loss



Formula for Success



1. Small Frequent Meals

Don't skip meals or go more than four hours without eating this set you up for later temptation. When meals are more than six hours apart, plan strategic snacks.



2. Eat Moderate Portions

Eat a little less of everything!



3. Beware of Concentrated Sugars

Excess sugar eaten alone causes more insulin secretion. Insulin promotes fat storage and can result in a rebound drop in blood sugar levels. Low blood sugar, in return, stimulates the appetite, especially cravings for more sugar.



4. Eat Foods High in Fiber

Fiber fills you up and helps stabilize blood sugar levels. There are two types of fiber: soluble and insoluble. We need both of them in our diet!



5. Lower Your Fat Intake

Limit foods that are high in fat.



6 . Consume Caffeine in Moderation, If at All

Caffeine, like alcohol, may be contained in beverages considered to be food but the effects of this chemical are definitely drug-like.



7. Exercise at least 3 times a week. Walk, walk, walk, or Run!!! Drink Plenty of water.



Use the charts below to determine your appropriate weight and caloric intake.

Answer 2

do your best to ensure you re not eating after 7 o clock at night you re more likely to make unhealthy choices and less likely to sleep as well after a late meal

Answer 3

pick up a 5 or 10 pound weight at the gym and visualize that weight coming off holding the weight in your hands helps bring home just how heavy even 5 pounds of extra fat can be

Answer 4

save 85 calories just by swapping mustard for mayonnaise in a sandwich

Answer 5

Monitor your progress by noting your clothes fit looking in the mirror and taking photos

Answer 6

savory umami ingredients such as mushrooms low sodium soy asparagus and olives can help you feel full and add an earthy home y quality to your healthy dishes

Answer 7

if you re cooking food in the microwave chances are you re eating unhealthy packaged foods if you must microwave consider soy chicken patties veggie burgers or steamer vegetables and brown rice

Answer 8

if food was your only source of pleasure make sure to reconnect with other things you enjoy music sports volunteer work or movies for example

Answer 9

Chickpeas can help dieters break bad snaking habits

Answer 10

share your weight loss goals with your friends and family make it a positive life change and ask for their encouragement

Answer 11

say cheesy hula hoop for 22 minutes

Answer 12

instead of using credit card always use to pay for foods at grocery stores

Answer 13

Prepare your own lunch people who prepare own lunch and eat will lose weight

Answer 14

cut down your own christmas tree

Answer 15

love your chips and dip swap the lays for a handful of veggies

Answer 16

when tidying up put things away in multiple small trips rather than one big haul

Answer 17

Don t halt your exercise routine on vacation

Answer 18

host a party the cleaning and prep work will keep you off the couch

Answer 19

take a photo of yourself each week so you can see your physical transformation

Answer 20

eat slowly

Answer 21

place your stapler far enough away that you have to stand up to get it

Answer 22

skip the fads and magic bullets