Overweight :o

[ForrestGump]

Hai guys, as you can see from the title I am overweight. I was wondering if you can give me an exercise plan or an eating plan. Anything to trim the weight down decently fast. Any tips will help. Thanks :D

[Cicero]

Cardio
Caloric deficit


Just eat healthy. No junk food. Put in the hard work, there's no huge secret two weight loss unless you consider doing cardio and eating healthy a secret.

[baseballfan]

Less carbs more protein

[ForrestGump]

Cardio
Caloric deficit


Just eat healthy. No junk food. Put in the hard work, there's no huge secret two weight loss unless you consider doing cardio and eating healthy a secret.

Less carbs more protein

Doesn't protein make you gain weight and I want to start to do cardio because I heard it gets the weight of decently fast. Any suggestions?

[Human]

Doesn't protein make you gain weight and I want to start to do cardio because I heard it gets the weight of decently fast. Any suggestions?

Protein in moderation gains muscle weight which is healthy.
Cardio is the best method, run a mile every couple of days and that will really help. Slowly build it up.
Don't eat any junk, when you're hungry eat apples or less carbohydrate rich vegetables like lettuce or cucumber

[ForrestGump]

Thanks guys, this meant a lot. :D

[xXl0sth0peXx]

First, make sure you get enough sleep. It does make a difference. Aim for at least 7-8 hours.
Second, watch your calories. This doesn't mean you can't have ice cream or cookies or whatever, it just means you have to work them into your daily calorie limit. You can figure that out by using a bmr calculator (http://www.bmi-calculator.net/bmr-calculator/).
Third, exercise. Don't over-exercise though, as to much is bad for you. Do a variety of cardio and weights if you can. Whether you walk, use an elliptical, bike, whatever, cardio is your friend.

Weight is lost when you have a deficit. Say your BMR is 2,000 calories a day. If you eat 1500 and don't exercise, you ate 500 less than what you need to maintain your weight, so you'll lose. If you eat 2300, you had 300 more and it'll lead to weight gain. However, eat 2,300 and burn 500 by exercise and you're at 1,800 so you'll lose.

It's important to remember that one pound is equal to 3,500 calories. It's also important to remember to eat. Protein is good for you, it generally won't lead to weight gain. Try and stick to lean meats such as chicken and turkey, as opposed to steaks and such. They're better for you and more filling. Protein helps you rebuild after a workout, another reason why it's so vital. Carbs are good for you before and after a workout. I normally have eggs and some type of carb bread (generally pita) after a workout. It's important to eat after you work out, otherwise you'll just burn out your muscles. Fruits and veggies are great for you too. One of my favorite things to do is to freeze fruit. It makes for a nice sweet snack to have during the day, and it's like you're having a frozen treat. Eating breakfast will also aid you in weight loss by jumpstarting your metabolism, so yeah. Don't skip breakfast.

So yeah. Sleep, Calories in, calories out, good food choices.

Good luck! <3

[Castle of Glass]

Hi, to help you, i would need to know your height and weight. I know that you are 14, but are you 5ft or 6, or in between. So, please to help you, i need to know. If you don't want to gibe your exact weight, all i need is around 10 pounds to to weight.