Hello! I am a girl of 17 years. Because I am full and I decided to eat a little and do exercises at home (20 minutes each). I walk about 10 km a day. I have been doing it for 6 months, but it has no effect. Can you give me advice on how to lose weight ???
Answers 5
Hormonal problem?
Hello lovely girl. First: how did you find out you were full? Has your GP suggested that you lose more or less weight to stay healthy and return to normal, or have you decided that you are obese and self-diagnosed as overweight? How tall are you? How much do you weigh at the moment? What is your physique? You don't say anything about it, and this information is key in many ways. Second: I should immediately introduce you to the mechanism for losing weight and weight retention, respectively, because as far as I read, this matter is still unknown to you. So, his body needs energy to survive and be healthy. It gets its energy from food and drinks. Burns energy when moving. That is, if you need 1,500 calories a day, but you ate 1,300, you are at least 200 calories, which is why you will inevitably lose weight. However, if you take 2000 and subsequently do not burn 500 (so that at the end of the day you take 1500 and thus remain at the same weight), you will gain weight. I associate this with the information you give us that you walk ten kilometers. If you do not lose weight, then you are not in a calorie deficit. If you are not calorie deficient, then you take in about as many calories a day as you need to maintain your current weight. In other words, you're great at exercise, but you need an iron and healthy diet to lose weight (if you really need to, of course). Share what and how much you eat, I will be happy to read one of your sample menus for the day (in weights for each type of food). You can use an online calculator to calculate how many calories you need to maintain a basic metabolism. Knowing this, turn your current diet into calories (all the values of cheese, eggs, etc. for a hundred grams are on the net) and see how many calories you actually eat each day. Then gradually reduce the number and you're done, you will lose weight. If you start eating mostly healthy foods - vegetables, fruits, clean meats and fish, low-fat pastries and soups, water with lemon, dark chocolate (a little), your success will be even faster and more visible. Success!
Calorie deficit is called, darling
It is also important what you eat. No matter how much you move, if you eat more than you spend, it will always be so. Change your eating habits. Do not eat waffles, cookies, pasta, pizza, donuts. Avoid packaged foods and try to make a menu of foods that are healthy. If you think you are eating healthily and this is not the reason you can go to the doctor. Sometimes a health problem can also be the cause
Exclude from your menu: any pastries that are dough-based (biscuits, cakes, muffins, waffles, etc.) ... try to get jam from honey, fruit, dark chocolate. Bread (without white bread) eat sandwiches in the morning for example (two slices) and then do not eat bread. Don't buy pizzas, donuts, mc donalds, subway, etc ... eat things that are home-made. Eat 4-5 times a day, but in smaller quantities, taking care not to eat after 8 o'clock. Drink at least a liter and a half of water a day. Go to bed by 12 o'clock. These are seemingly small changes that helped me lose weight when I gained weight.