Exercise:
Do an aerobic type exercise.
The best bar-none is jogging....nothing burns calories faster. If your really overweight, jogging is tough. So start out by walking around a track for 1/2 hour minimum at a brisk pace. Bring your tunes so you won't get bored.
Eventually, your muscles will strengthen and your fitness will increase. After you feel you can jog around one time, do it. DON'T overdo it by trying to jog 3 miles at the beginning b/c it takes TIME to get to a certain level. You shouldn't discourage yourself....you'll get there gradually--trust me.
Once you're fit enough to run 2 miles (8 laps on a standard track), you're pretty much there. At a normal pace, you should be able to run 2-3 miles (i.e. 8 or 12 laps) in 1/2 hour. During this time, try not to stop. If you stop, your body is telling you you're not fit YET. Keep it up and you WILL build that stamina.
You should be able to burn +/- 1 pound per day when you get to this stage. You can literally get in a very aesthetic looking condition in about 3 months. DON'T forget you tunes (i.e. a small light mp3 player), b/c jogging is a boring activity. You will see other people at the track jogging, so this helps in building a "support group" effect.................Also don't forget to buy some good jogging shoes. Running in leather tennis shoes will sap your energy and prone you to stress related injuries.
Diet
Don't eat fast food. Fast food uses lots of saturated fats which are "bad" fats. Unsaturated fats are "good/better" fats. Mayo on food is bad as its basically lard. The oil McDonalds, for instance, uses is also very low grade so avoid French Fries. STAY AWAY.
If you need that type of "soul food" go to Togos or Subway, and tell them to spread that Mayo LIGHT. Better yet, substitute for something else like ketchup or mustard. Ketchup/mustard is also bad as it contains sugars which also turns to fat, but it's waaay better than mayo.
Try to avoid sugar. Use Equal instead as it doesn't contain calories like sugar. Have your mom buy you this. Avoid ice cream as it also has sugars. Eat low fat yogurt instead. Tastes as good as ice cream IMHO.
Try NOT to eat after 6 or 7 PM. Most food/snacks late at night will go to your belly and kill that last jog you just had. If you jog and snack, you'll basically maintain your current weight. To lose your weight, don't eat after 7 PM latest. ALso, don't eat a heavy meal for dinner as it goes straight to the belly. BE ALWAYS MODERATE IN YOUR PORTIONS.............Remember, your stomach sends chemical signals to the brain that your "full" after about 20 minutes, so don't engorge yourself. You'll see you'll feel full with much less food after 1/2 hour eating pace than engorging yourself at the trough in less than 5 minutes.
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Keeping up this routine will ultimately get you looking swelte in a short matter of months.........Your jogging routine will become habitual and after a while, you won't think twice about having to go jog. Jog every other day and walk/hike or play a sport the other "off"days just so you won't get bored. BE DISCIPLINED--pretend you're in the Army bootcamp where you have no choice--soon this "New/tough" routine will become HABIT and LIKEABLE!
After you lose the weight and are happy where you are, you can slack off a little with the diet or exercise routine. You won't lose weight anymore but you'll maintain where you're currently at. You'll have a hard time eating a burger though, as you'll NOW see it as a
CALORIE BOMB that'll kill your upcoming jog......For motivation, look at all the *FAT* kids eating fast food, you'll jet out of there in a hurry!
REMEMBER--------------------------> STAYING ACTIVE ON A DAILY BASIS IS THE KEY TO WEIGHT LOSS!!
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