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I'm currently working on weight loss.

I'm 25 years old, and work most of the day in the front of the computer(work).

Height: 183cm, weight: 89kg

I'm doing 3x15 pushups and 3x25 crunches every day. In addition, once per week/two weeks I'm running ~7km (1 hour long run). Here's my idea for diet:

Breakfast: 1 vanilla yoghurt, 1 banana, 1 banana (~1hour breaks between each meal)

Midday meal: Cesar salad/chicken with rice (alternately each day)

Supper: 2 sandwitches with white cheese and cucumber

And one (1.5L) bottle of water and couple cups of tea (green, no sugar).

Whad do You think? Is it good to loss weight fast?

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1 Answer 1

up vote 7 down vote accepted



With the statistics you've given, you're about 6ft weighing 195lbs. You aren't really overweight (based on recommended height/weight from this, this, and this sources ). My recommendation is that rather than focusing on losing weight, focus on building muscles.

Based on that, I'll criticize a few things:

First, your breakfast isn't completely balanced. Yogurt should be a snack (or an addition to a good breakfast). There are better low calorie alternatives. Even a wheat-based cereal and skimmed milk should give you a complete diet. Always try to have a protein- and fiber-based diet. (Yeah, I know that yogurt has protein; it just doesn't have enough fiber; also, just yogurt for breakfast? That's not sustainable on the long run). Get more meal options. Also, replace one banana with an apple. Apple has lower calories and provide more benefits than banana.

Your lunch and dinner options are alright. You still need more variety though (unless you're one of those who don't get tired from eating the same thing for a long time). Also, drink more water. 8 cups are recommended daily. Try to get as close to the quota as much as possible.

Second, you need to calculate your BMR (Basal Metabolism Rate) to determine how much calories you consume. As long as you consume lower than your BMR (or increase your daily activities), you should lose weight.

Third, your exercise regimen is low; your current exercise choices cannot give you a fast weight loss. Increase the running to twice a week. Increase the push up reps periodically (weekly, monthly, etc.) or vary its intensity. Your body'll get used to the same rep/sets and your muscle building will stall. Also, get a pull-up bar and do pull-ups, chin-ups, and/or knee-up daily (increase their reps as you get stronger). Add reverse crunches, standing crunches, and/or planks to your daily routine.

Not afraid of weightlifting? Try StrongLifts or Starting Strength, or 5-3-1 Wendel's Program. (Spoiler alert: they are all based on incremental weightlifting :))

Because you don't have a lot of fat to lose (to begin with), you might not see a huge loss difference on the scale. My advice is for you to purchase a body fat percentage measurement. So, even if the scale isn't going down (or worse, increasing), your body fat percentage will constantly reduce. Oh yeah, your pants will start falling too. You might need to purchase a mirror to start checking out your new body :)

BTW, don't focus on fast weight loss; focus on a sustainable one....and enjoy exercising; the fat will naturally shed off your body to reveal the muscles they've been hiding for a while.

Hopefully, this rant helps :).

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this answer is awesome, thank You for all the tips! –  ofcapl Apr 14 at 23:00
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@ofcapl I lost weight following similar plan. Weightlifting, cardio, good nutrition. 3 months and counting......and I still love to exercise :). –  Kneel-Before-ZOD Apr 14 at 23:03
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In addition or as an alternatives to your current daily exercises. You could add skipping or squat thrusts. They would increase your metabolism more than crunches and pressups –  Tracy at 2bactive Apr 15 at 6:33
    
@Tracyat2bactive I've read good things about squat thrusts (a.k.a. burpees) and I'm definitely give them a chance! –  ofcapl Apr 15 at 17:44
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@ofcapl Burpees is awesome (make sure you do the jumping too) . If you perform it well constantly (along with other body exercises), your core (including your lower back) will be much stronger. Take your time with it; it's painfully enjoyable :). –  Kneel-Before-ZOD Apr 15 at 17:53

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