"Diet and exercise for a 20 year old' - Weight Loss Message Board

tye03 · 04-01-2005, 02:55 PM

I am a 20 year old female and I weigh 150 pounds. I want to loose some weight (maybe 15 or 20 pounds), but am unsure how to do it without going on a full fledged diet. I've always avoided diets because I didn't want to be one of those, 'Oh my gosh, I'm fat' type of people who have to check the scale everyday. However, I would like to loose a little weight and still eat healthy and get good nutrition, without thinking I'm fat. I've thought about exercise, but I really don't know how affective it would be or what exercises do what as far as reshaping my stomach area (which is where the problem is). My other thought is just to eat better, but I don't know what foods are good and which ones aren't or how much or how little to eat. Can anyone suggest anything? Thanks for your time and your help.

mobilesprout · 04-01-2005, 03:12 PM

There are lots of ways to help yourself drop those extra pounds.

If you're looking for a leaner stomach, the sad news is that you really can't "spot remove" when it comes to fat. When you lose it, it's taken from all over the body. However, a mix of cardio exercise and stomach crunches will slim your stomach up and have it in fantastic shape.

What I suggest is jogging and stomach crunches. If you're not used to running, start a routine of walking for 30 minutes a day and following it up with as many sets of stomach crunches that you can handle (I do three sets of 50).

As for healthier eating, some basics are eating whole grain breads (typical wheat and white are no good), not eating late (I don't eat after 7PM), cutting down/cutting out pop (soda if you prefer). For me, the "big three" eating issues were: pop, eating late, and fast food. When I cut those three, I even felt better MENTALLY about things.

Hope that helps.

FrogGurl · 04-01-2005, 04:47 PM

Tye03

I am only 23, so not that much older than you, and here is what I did:
I went out and bought one of those stability balls and some 5 lb dumbells and I use those along with some videos to do my work outs. Crunches are very effective when you do them using the ball (not that they aren't otherwise), but they say that it works them harder on the ball because you are trying to keep yourself on the ball and you have to hold your inner core (stomach muscles) in order to balance yourself, so when you do your crunches, you are working your stomach area that much more. I know that is why my stomach is shrinking, but everyone is different.

Just my two cents. Good Luck! If you have any more questions, feel free to ask! I am here to help and get help too

FrogGurl

bdtx82 · 04-02-2005, 03:05 PM

You have to learn how to eat and workout properly. I'd suggest eating about 1400 - 1500 calories a day and dividing it up into several smaller meals so that you don't feel hungry and have the urge to eat. I love Body for Life personally (the diet part). Basically it's 3 meals (200-350 cal each) and 3 snacks (150-200 cal. each) throughout the day. Kinda heavy on the protein, but this keeps you full and there are some great recipes. The diet also has a free day where you can eat anything.
And I agree with everyone else in terms of workouts...I'd shoot for 30 - 60 minutes of cardio every day if possible (except a rest day where you skip working out!). Switch it up between 60 minutes at a lower intensity and then shorter, harder workouts (I love doing intervals on a treadmill...2 min. walking flat, then 2 minutes running hard uphill for 30 minutes). Also incorporate some light weights or body circuits for toning. Crunches, lunges, squats, leg lifts (these really target lower abs better than anything else fo rme!) I do circuits daily and weights 4x a week (2 days lower body, 2 days upper).
There are ways to lose weight more quickly..eating next to nothing and working out several hours a day, but this isn't as healthy and the weight will come back when you revert to your old habits. It's a lot healthier to do it the right way because you'll stick to it! Good luck!!!!!!!!