ok people i need your help......again

[Professional Russian]

OK so I have 3 years to loose about 80 pounds. I can't leave home since I can't drive. So what is the best way to loose weight at home?

[LouBerry]

Cut back portions when you eat. Instead of eating three or four huge meals a day, eat four or five SMALL snacks. Most people only eat when they are bored. Also, walk. If you walk two miles a day and do the smal0l portion thing, you can lose like fifty pounds in three months.

[Cicero]

Diet, running, jogging, HIIT

[Professional Russian]

Cut back portions when you eat. Instead of eating three or four huge meals a day, eat four or five SMALL snacks. Most people only eat when they are bored. Also, walk. If you walk two miles a day and do the smal0l portion thing, you can lose like fifty pounds in three months.

Walking right. Not running. I can walk around my neighbor hood but can't make it obvious.

[robertoccm]

Walking is better than running to lose weight

[Austin2]

running, jogging, healthy balanced diet, dedication, biking.

[Professional Russian]

Walking is better than running to lose weight

How?

[robertoccm]

you damage your knees much less and you can do it for an more extense period of time ex. I can only run for 20 minutes (I get tired) but walking never get me tired and it's way easier than running

[Aceso]

you damage your knees much less and you can do it for an more extense period of time ex. I can only run for 20 minutes (I get tired) but walking never get me tired and it's way easier than running

I don't even know what to say other than don't listen to this. Please.
Firstly: If you warm up properly, you should not damage yourself. Running will not hurt your knees unless you have a pre-existing issue or are careless.
Secondly, walking burns around 250 calories an hour and running burns about 600. Would you rather push yourself harder but for not as long, or walk for 5+ hours a day? Just because you can do it for longer doesn't mean it's better for you. Running will increase your heart rate (Hence it's called cardio), which means your energy expenditure will be higher. Not only this but when you physically push yourself, e.g running, you will be building muscle.
1lb of fat = 1 calorie per minute. 1lb of muscle = 15 calories/minute. So what you want to do is burn fat and gain muscle.
On top of this, it has been PROVEN that shorter, harder intervals of training are not only more affective at improving fitness but also boost your metabolism - meaning that you burn more calories over a period of time, even when you're no exercising.

What I would recommend is a HIIT. (High intensity interval training.)
Basically, you do a minute or two of low level cardio (Fast walking, marching, medium jogging etc.) followed by a minute or so of very high intensity cardio (Star jumps, sprinting/running/high knees/fast jogging etc.)
Example: 2 minutes slow jogging, 45 seconds running, 2 minutes walking, 30 seconds sprinting, 2 minutes marching, 1 minute starjumps.
This can be done on the spot at home I guess, though it's nicer to go do it outside. You only have to do this for 30 minutes-60 minutes too, depending on your fitness level. This can burn anywhere between 200-600 calories, depending on intensity, length of session, exercises done and your body mass.

Now, onto nutrition.
There are 3,500 calories per pound. That makes approximately 7 calories per gram of bodyweight. Males tend to need 2,500 calories a day to maintain their weight, and females 2,000.
To lose weight I'd suggest eating 500 less calories a day, this way you will lose 1lb a week. On top of this, try burning 500 calories a day if you can. (Will lose 2lbs a week). The maximum deficit I'd recommend per day is 800 calories + 200 calories burned a day. (2lb loss a week.) I'm currently doing a more intensive fat loss system, which means I eat 1000 calories a day and burn 500 - though I only lose 2lbs a week as my metabolism is slow.

Food wise.
Proteins are very useful when it comes to losing weight as they are the core macronutrient to help repair muscle tissue, not only this but they have so many other benefits; making your hair and nails shinier, healthy skin, they are also a good nutrient for filling you up (less hungry.) Proteins are meats, eggs, nuts etc. and though may appear unhealthy (fried food and whatnot) if eaten correctly are rather refreshing and healthy. Try and get 1g of protein per kilo of bodymass. :)
Carbohydrates are slow releasing energy. Try not to eat a hell of a lot, maybe 200g a day if you can as I find they tend to make me feel bloated, tired and sluggish. Try to eat whole grains rather than refined grains (Brown bread instead of white, brown rice, brown pasta etc.) as they are much healthier.
Now, onto fats. Fats are basically stored energy - whether we consume it or it's on us! So try not to have a huge amount of fat or sugar. Though don't cut it out completely - eaten in moderation, like anything, is always healthy. It's only when it gets out of hand it becomes detrimental. Try to eat maybe 70g a day at most.
Obviously, build in various fruits and vegetables too as they contain all the fibers, vitamins, minerals and everything else you need to be glowing and healthy. They're good to snack on, and make me feel very refreshed and uplifted.

Meal wise, don't skip - your body will go into starvation mode and your metabolism will slow down. Eat 3 meals a day, with the nutrition guidelines I gave. Snack on low sugar/low fat yoghurt, fruits, vegetables, whatever you feel is a food of low nutrition. Green tea is good, but keep an eye on your caffeine intake. Also: Don't drink your calories! Skip the sugary sodas, alcohol, and any other kind of drink which you may incorporate into your daily diet. A soda has 200 calories in it sometimes, the equivalent of 10% of your daily intake!

Remember: This was never easy. It isn't GOING to be easy. But it will get easier, and if you stick to it you'll realise how good it is for you. This is designed to challenge you, push you mentally and physically. If you weren't pushed outside your comfort zone, you'd never realise how far you can go. If you want more advice/routines/or someone to talk to you're welcome to inbox me. Good luck. :)

[Professional Russian]

I don't even know what to say other than don't listen to this. Please.
Firstly: If you warm up properly, you should not damage yourself. Running will not hurt your knees unless you have a pre-existing issue or are careless.
Secondly, walking burns around 250 calories an hour and running burns about 600. Would you rather push yourself harder but for not as long, or walk for 5+ hours a day? Just because you can do it for longer doesn't mean it's better for you. Running will increase your heart rate (Hence it's called cardio), which means your energy expenditure will be higher. Not only this but when you physically push yourself, e.g running, you will be building muscle.
1lb of fat = 1 calorie per minute. 1lb of muscle = 15 calories/minute. So what you want to do is burn fat and gain muscle.
On top of this, it has been PROVEN that shorter, harder intervals of training are not only more affective at improving fitness but also boost your metabolism - meaning that you burn more calories over a period of time, even when you're no exercising.

What I would recommend is a HIIT. (High intensity interval training.)
Basically, you do a minute or two of low level cardio (Fast walking, marching, medium jogging etc.) followed by a minute or so of very high intensity cardio (Star jumps, sprinting/running/high knees/fast jogging etc.)
Example: 2 minutes slow jogging, 45 seconds running, 2 minutes walking, 30 seconds sprinting, 2 minutes marching, 1 minute starjumps.
This can be done on the spot at home I guess, though it's nicer to go do it outside. You only have to do this for 30 minutes-60 minutes too, depending on your fitness level. This can burn anywhere between 200-600 calories, depending on intensity, length of session, exercises done and your body mass.

Now, onto nutrition.
There are 3,500 calories per pound. That makes approximately 7 calories per gram of bodyweight. Males tend to need 2,500 calories a day to maintain their weight, and females 2,000.
To lose weight I'd suggest eating 500 less calories a day, this way you will lose 1lb a week. On top of this, try burning 500 calories a day if you can. (Will lose 2lbs a week). The maximum deficit I'd recommend per day is 800 calories + 200 calories burned a day. (2lb loss a week.) I'm currently doing a more intensive fat loss system, which means I eat 1000 calories a day and burn 500 - though I only lose 2lbs a week as my metabolism is slow.

Food wise.
Proteins are very useful when it comes to losing weight as they are the core macronutrient to help repair muscle tissue, not only this but they have so many other benefits; making your hair and nails shinier, healthy skin, they are also a good nutrient for filling you up (less hungry.) Proteins are meats, eggs, nuts etc. and though may appear unhealthy (fried food and whatnot) if eaten correctly are rather refreshing and healthy. Try and get 1g of protein per kilo of bodymass. :)
Carbohydrates are slow releasing energy. Try not to eat a hell of a lot, maybe 200g a day if you can as I find they tend to make me feel bloated, tired and sluggish. Try to eat whole grains rather than refined grains (Brown bread instead of white, brown rice, brown pasta etc.) as they are much healthier.
Now, onto fats. Fats are basically stored energy - whether we consume it or it's on us! So try not to have a huge amount of fat or sugar. Though don't cut it out completely - eaten in moderation, like anything, is always healthy. It's only when it gets out of hand it becomes detrimental. Try to eat maybe 70g a day at most.
Obviously, build in various fruits and vegetables too as they contain all the fibers, vitamins, minerals and everything else you need to be glowing and healthy. They're good to snack on, and make me feel very refreshed and uplifted.

Meal wise, don't skip - your body will go into starvation mode and your metabolism will slow down. Eat 3 meals a day, with the nutrition guidelines I gave. Snack on low sugar/low fat yoghurt, fruits, vegetables, whatever you feel is a food of low nutrition. Green tea is good, but keep an eye on your caffeine intake. Also: Don't drink your calories! Skip the sugary sodas, alcohol, and any other kind of drink which you may incorporate into your daily diet. A soda has 200 calories in it sometimes, the equivalent of 10% of your daily intake!

Remember: This was never easy. It isn't GOING to be easy. But it will get easier, and if you stick to it you'll realise how good it is for you. This is designed to challenge you, push you mentally and physically. If you weren't pushed outside your comfort zone, you'd never realise how far you can go. If you want more advice/routines/or someone to talk to you're welcome to inbox me. Good luck. :)
Are you telling me I have to stop drinking ,y gallon of tea a day? Anyways other than that how the hell to do I know how many calories I eat?

[LouBerry]

Walking right. Not running. I can walk around my neighbor hood but can't make it obvious.

Yes, walk. It's really good for you.

[Aceso]

Are you telling me I have to stop drinking ,y gallon of tea a day? Anyways other than that how the hell to do I know how many calories I eat?

Nope, just be aware that if you drink a lot of tea understand that it does contain caffeine though it does have less than coffee, so just try and cut down on the sugar/milk, try not to drink more than a cup or so of coffee a day.

Most packets will have the nutritional values on them somewhere, if not - google. :)

[Professional Russian]

Nope, just be aware that if you drink a lot of tea understand that it does contain caffeine though it does have less than coffee, so just try and cut down on the sugar/milk, try not to drink more than a cup or so of coffee a day.

Most packets will have the nutritional values on them somewhere, if not - google. :)

Your not understanding my tea thing. I drink tea that has a shit ton of sugar in it and is probably the worst thing for you

[Aceso]

Your not understanding my tea thing. I drink tea that has a shit ton of sugar in it and is probably the worst thing for you

Then cut it out - or restrict/moderate it. becoming healthy is at least 70% diet, 30% exercise and 100% effort.

If you really can't go without sweet tea then use low cal sweetener, it's what I use.

[Professional Russian]

Then cut it out - or restrict/moderate it. becoming healthy is at least 70% diet, 30% exercise and 100% effort.

If you really can't go without sweet tea then use low cal sweetener, it's what I use.

I mean I can go without it but its always around

[Lost in the Echo]

Eat healthy food, or, if you do eat fatty greasy shit, just don't eat much of it.
Also, walk, do some jumping jacks, sit-ups, crunches, shit like that. Basically, just try to stay active as much as you can.
That'll work. :)

[Professional Russian]

How about walking my ass off for 32 minutes per day? How does that work out?

[Lost in the Echo]

How about walking my ass off for 32 minutes per day? How does that work out?

Haha, yeah, that should work. Try to eat healthy food though, it will give you energy, to exercise.

[Dooby the potato god]

You could try getting a part-time job like a paper-round which involves cycling or walking.

[Professional Russian]

Haha, yeah, that should work. Try to eat healthy food though, it will give you energy, to exercise.
So all I have do now is tho too school everyday :P
You could try getting a part-time job like a paper-round which involves cycling or walking.

I already have a job. Have to wait till march though I got laid off. Freeze my ass off at -30 degrees

[ProudConservative]

What do you need to lose this weight for, military? Try walking to school instead of the bus or car, when it warms up at least.

[Professional Russian]

What do you need to lose this weight for, military? Try walking to school instead of the bus or car, when it warms up at least.

How the fuck did you know that.. Anyways I can't walk to school. I'm across the highway from it and with my luck I'd get hit with a car

[Bougainvillea]

Honestly, diet is a huge factor in weight loss and changing it can work general wonders for you. Once you join the military they'll definitely help you out with fitness and the likes.

So, for now work on creating a good diet plan for yourself. I would help since I used to be a fitness instructor but now I'm too lazy.

[Aceso]

Honestly, diet is a huge factor in weight loss and changing it can work general wonders for you. Once you join the military they'll definitely help you out with fitness and the likes.

So, for now work on creating a good diet plan for yourself. I would help since I used to be a fitness instructor but now I'm too lazy.

If he read anything from what I wrote that should help to be honest. :/

[Zenos]

Do you have access to weights?

[Bougainvillea]

If he read anything from what I wrote that should help to be honest. :/

I didn't read anything I just read his first post and skipped and he still seems confused.

I really don't know why you felt the need to say that, if you're not even refuting what I said.

More or less "what I said is better".

And that's something you keep to yourself.

[Aceso]

I didn't read anything I just read his first post and skipped and he still seems confused.

I really don't know why you felt the need to say that, if you're not even refuting what I said.

More or less "what I said is better".

And that's something you keep to yourself.

I'm sorry - that's not how I meant to come across. It's just that I'd spent a long time covering a lot in depth and the same stream of questions and answers were still being circulated.
I completely agree 100% with what you said, I didn't mean to come across rude, reading back it does but that wasn't my intent so I apologise - I meant to say that was basically what myself and a lot of others had already stated, I worded it incorrectly.

[ProudConservative]

How the fuck did you know that.. Anyways I can't walk to school. I'm across the highway from it and with my luck I'd get hit with a car

Lucky guess, but I judged it from your prior posts.

[Professional Russian]

Lucky guess, but I judged it from your prior posts.

Yeah I figured that out.