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Old 3 Weeks Ago
gamerboyrony gamerboyrony is offline
 
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need help about reducing weight..

I am a 26 year old male weigh 130 kg plus..so is there any exercise tips tht i cn use at home for reducing weight i mean free hand..
nd what should be my diet..

if any instructor is there who can guide me would be great...

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Yaar diet is very important... Try to limit ur calories... Add more an more of salad..mainly cucumber...and try to learn being hungry (u will get used to it in 1 week). Make a cardio routine also atleast 4 one hr daily it increase metabolism.. And never compromise wid protein it will help to do tough cardio exercises... Protein don't get converted to fat.. And keep motivated believe me it's not that tough to get slim...if u really crave for it

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Quote:
Originally Posted by Jansam845 View Post
Yaar diet is very important... Try to limit ur calories... Add more an more of salad..mainly cucumber...and try to learn being hungry (u will get used to it in 1 week). Make a cardio routine also atleast 4 one hr daily it increase metabolism.. And never compromise wid protein it will help to do tough cardio exercises... Protein don't get converted to fat.. And keep motivated believe me it's not that tough to get slim...if u really crave for it
Can u elaborate plz.. I did not catch all the terms.. Plz..

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dont have junk food, have salad,whole food,do jogging,walking,free weight squats,plank
after 7pm have salad or egg white
after having night meal go for night walk
if u could join a gym for weight training that will help u more
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Last edited by siking21 : 3 Weeks Ago at 09:23 AM.

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if you are a male and your dad is also naturally fat then you too will likely be that way due to genetics, same thing for females, likely the way the mom is. this kind of weight hard to reduce.

next main thing is whats eating, avoid all junk processed foods including sweets, cashew nuts and other type of snacks.

next main thing is you need to make sure you poop daily at proper times regularly. constipation is one of the traits of fat persons which they don't admit openly. so you have that issue then then to sort it out. make a habit to poop regularly before breakfast or after breakfast strictly with no excuse. if constipation problem arising watch out the foods which gives that problem. also you can take some supplements like magnesium citrate to help.

next is exercise, no need to go gym or do yoga etc kind of exercise but simply keep on moving throughout the day, avoid as much sitting, no use bed during day, use legs to travel as much, avoid vehicles as much if the distance is less than 2 km etc. walking is excellent way to burn fat and feel overall well.

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.. And never compromise wid protein it will help to do tough cardio exercises... Protein don't get converted to fat..
Protein burns like sugar. Extra protein gets accumulated as fat.

Good luck reducing your weight while gulping down protein shakes.

Last edited by bangali_babu : 3 Weeks Ago at 03:28 PM.

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Eat more fat, meat and cut back on sugar. Never eat simple carbohydrates made of flour. vegetables are OK. Fruits should be limited because they also have sugar. Slowly incorporate this to your diet. Do not do exercise other than walking for 30 mins a day. Take a vitamin pill a day.
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Eat more fat, meat and cut back on sugar. Never eat simple carbohydrates made of flour. vegetables are OK. Fruits should be limited because they also have sugar. Slowly incorporate this to your diet. Do not do exercise other than walking for 30 mins a day. Take a vitamin pill a day.
What you say is almost correct. However, one can also do exercises that help in losing weight faster. One of the best ways to lose weight is to do jogging or running. Nothing burns fat like running. Simple things such as walking instead of taking elevator or an escalator is very helpful. There is an app called "30 days fitness challenge" that provides you with exercises that can be done at home. All you need is a sturdy chair and a yoga mat. If you can buy some dumbbells, that is also helpful.

As dangerzebra123 says, avoid processed carbohydrates such as bread, especially milk bread, bun and most definitely pastries and cakes. Rice as well. However, if you can't avoid flour, try to go for whole grain such as atta instead of maida. Avoid vegetables such as potatoes and other similar vegetables that grow under the ground (except carrots) since they are loaded on carbohydrates. Consume dal in moderation. Eat lots of greens, cheese such as paneer. Take eggs and meat if you can. Consume high fat yogurt. Remember that consuming fat is okay, but don't mix it with a lot of carbohydrates!

If possible, try intermittent fasting. That is, eat normally between 12 pm to 8 pm, and don't consume anything in between except for water, and coffee and tea without milk and sugar. At first you'll feel hungry during breakfast, but this feeling will go away after a while.

Losing weight needs dedication and consistency. Avoid carbs at all costs. Lie saying you have diabetes if pestered with sweets. The weight won't start going down from day one. Give it some time. Keep a diary with everyday weight logged after waking up in the morning and after your morning rituals. Take an average of 7 days and compare the weight with the next ones and see if you lose. However after a while you might not lose weight. That is normal, since you start gaining muscles and muscles are heavier than fat for the same volume. Let yourself one nice meal in a week as a reward. However, consistency and dedication are the keys to lose weight. Good luck!

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rather than wasting time and getting confused simply pick a good guide book from amazon and follow it. Else you can go to bodybuilding.com and find various fat loss programs and strictly follow them.

Apart from diet and exercise, the most important ingredient is "Discipline"

Good luck with the new journey called fitness trail ..

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I agree with sexy boy at the diet. When a 130 kg person performs even simple exercise, the bones loaded by the muscles will cause stress to the whole body. This might result in injury. Exercise is not good with this weight. I would advise against them.
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