[Srewxardsasv]

Hello,

Thanks in advance for any help you can give. I started really concentrating on my diet and exercise in Oct. I have lost 39 lbs to date. I was 217 and now weigh 178. I have done so by Riding a stationary bike for 45 3 times a week and lifting weights 3 times a week abs 4-5 times a week.

Daily lift is:

Push ups 25/5 and Chin ups 5/5 super set
DB Bench Press and Shrugs Super set
Inclune DB Bench 10,8,6 and French Curl 10,8,6 Super set
Hammer Curl 10,8,6
Preacher Curl 10/3 and Tricep extensions 10/3 Super set
Shoulder raises 10/3 and Bent over Row 10/3 super set
Abs

I take in roughly 1700 Calories a Day with the weekends being a bit higher if their are family activities.

My diet consists of
Egg Sandwich for Breakfast or a bowl of Cherrios.
100 Cal pack at 10 am
lunch is either Healthy Choice meal (mixer or frozen) or Subway.
100 Cal cookie pack at 2PM
Dinner is either Fish, Chicken, Veggies, Turkey dogs/burgers or Taco bell fresco menu or KFC grilled chicken.

This is sustainable to me, but will it get me in increasingly good shape?(couldnt do a chin up or pullup before, now can do a max of 10 at a time) Will I get rid of belly and side fat?

[Eeaquzyh]

I suggest you take more protein, fruits, and vegetables, and consume more water. Lay off on to go foods and fried ones, and you will be fine. To get rid of belly fat avoid too much salts, fats, and carbo.

[Srewxardsasv]

Thanks for the advice. I had Fish and asparagus today for dinner. So I am trying the veggies and going to get fruit next time we go to the store for my night time snack.

[Eeaquzyh]

Great! Lay down on junk, processed, and frozen foods and go with the healthy ones. Fruits and vegetables are more preferred. For snacks so can go with oatmeal cookies, wheat bread with tuna, almonds, and bananas. Those are great snacks that can make you full for a long time because of the fiber. Yogurt is also a good alternative for ice cream is you want to avoid too much sugar

[blackjackblax]

I agree with eating more protein rich foods as this will lead to muscle growth instead of fat. Grilled meats are alright however baking or steaming it is better.

[Fertassa]

Right! Always drink plenty of water as our body needs this to flush out toxins from our body and clean it as well. Just make sure that you keep a balanced diet and lay down on junk. Go with good carbs, more fruits, and vegetables.

[OlegSan]

With regard to getting rid of belly and side fat, you cannot target one area of the body in fat loss, the fat melts off in proportions around the body. For men, the stomach area is where most of the fat is stored and this is the last bit of fat to get rid of while losing fat.

Doing extra sit ups wont get rid of belly fat specifically. You need to eat less calories than your body expends to constantly lose fat, adjusting your calories each week dependant on your results.

For example if you have not lost any weight in a given week on a 1700 calorie a day diet, you may reduce your calories by 150 each week, this means you will be eating 1550 calories a day in the following week.

Weighing yourself on the scale alone doesnt determine fat loss, you can purchase an accumeasure body fat caliper for a cheap price to determine your body fat percentage. This will ensure that you know if the weight you lost is muscle or fat.

You should aim to lose 1 to 1.5 lbs of fat each week and not do it too quickly, to avoid sacrificing muscle mass in the process.

Hope this helps

[Eeaquzyh]

This is a very big help amsoftwiz! I love all your posts because they make us all understand proper weight management and fat loss tips that we can all easy follow. Lowering calorie intake by 150 each week is doable and will make losing weight easy. Thanks again for this great post

[blackjackblax]

Like I said before losing weight and counting your calories are very difficult at first, so you have to take it slow to succeed in losing weight. Otherwise you will gain all the weight you lost back, and even more. I have been there before so wanting to lose weight should be coupled with dedication and commitment. And it should be fun because if you don't have the passion to lose weight, you won't have enough strength to go on if you treat counting calories as torture.

[jstizzle]

Right! I totally agree with you on that kathy. My friends also have that same problem, they gain all the weight they lost after crash dieting for 2 months. It doesn't work that way. Living a healthy life is not torture. We should look at it as a way to a fitter body and better self esteem. You don't have to deprive yourself of food. You just need to choose healthy ones like eating more fruits instead of junk foods.

[blackjackblax]

You got it right viktoria. I can say that I am more confident now that I have achieved my desired weight. That's why I never get tired of losing weight because it make me feel good about myself.

[Fertassa]

Many people get depressed because they are fat and losing weight gives them more reason to be happier and more comfortable. Losing weight can sometimes be hard to some who is very much fond eating junk and fast foods that are packed with calories. If you want to lose weight, you have to change your eating habit and lifestyle. Instead of eating burgers, order go go sandwich, instead of enjoying french fries, go for mashed potato, instead of fried chicken, order a chicken salad, and don't drink softdrinks but choose water instead which has zero calories! Dieting can be fun indeed and can be addictive as well. You just have to take your time and be easy on yourself.

[jstizzle]

That's absolutely right. I have been avoiding junk and fast foods for a long time and eat more fruits and vegetables. I can eat all the healthy foods that I want and not worry about my waist. I have never deprived myself of food and that makes me happier. Of course it was not easy for me as well because I was always a fan of fast foods too but I had to give it up for my own good.