At the present moment, I am 5'8", 17, and weigh 210 pounds. At the beginning of the summer, or maybe a little before, I started to pay more attention to what I ate and how I exercised. Though, it is a month now, and I still don't feel like I'm doing enough. I did this in the hopes to lose weight (I am sorry if this is a stereotype of a question), and also, because I generally don't feel good. I went to get a physical last week, and my doctor pointed out I need to lose weight, which made me question if I was doing enough.
I always feel fatigued and tired. I believe some of it has to do with depression and boredom, but, I believe a good amount of it may be with what I eat. Everyday, for breakfast, I eat a bowl of cheerios, and skim milk; or I make an three - egg - omelette, and put two slices of ham, and two slices of cheese in the eggs. I also add a little milk in the egg, before it is cooked, to change the texture. After whatever I eat, I have a protein shake, it contains 30g of protein. I work under the assumption I need 70 a day.
I do have a bad habit of eating whatever snack food I can find in the morning, before I cook breakfast.
For lunch, I usually eat a sandwich. The sandwich will consist of two slices of wheat bread, two slices of ham, two slices of cheese, mayonnaise, and I put a small pack of chips in the sandwich as well. If I do not eat that, I usually have yogurt. If I do not have either, I usually don't eat. Many times, even after eating lunch, I'm still very hungry, and don't feel too good. My head and my stomach hurt a lot. I don't know why.
For dinner, I eat whatever my mom cooks for me. She cooks either sphahetti, chicken, steak, pork chops, hamburgers, tacos, or macaroni and cheese (which consists of Velveeta cheese. I understand these things generally are not good for me. However, my mom isn't into cooking, and those are my options, when she cooks. If she is not home, I have to cook. I eat whatever I can find. Sometimes, I eat another sandwich, sometimes I cook one of the aforementioned foods, sometimes I order food, though not often, and sometimes I don't eat. It depends on circumstance. After dinner, I have another protein shake.
At times, I snack on things as well, though, mostly, I believe it is because I'm bored. I try to eat whatever fruit we have, we have grapes, mangos, and kiwis currently. There are also cashews and granola bars. On the other hand, there are chips (In my kitchen, the chips are currently the Ruffles Cheddar and Sour Cream) and M & Ms. If I'm sitting in my house for a long time, I usually go to eat some, and then return to whatever I was doing. we used to have cookies as well (when we go grocery shopping, I get one thing that I consider as desert).
The only thing I drink is water. There usually aren't other drinks at my house. We have two 50 oz glasses, that I fill with ice water, and I drink them whenever I'm thirsty throughout the day. I don't keep track of how much water I take in.
As for exercise, I try to walk outside every day. If it's nice out, I try to walk two times around my neighborhood or I go to the park, sit down for a bit, and walk back. I also walk to church, there and back, which is about half an hour, every week. Sometimes, when I don't have lunch, I will walk to the store. It will take an hour or more. I ride my bike as well, but it doesn't seem like an exercise to me, since I don't pedal constantly. I ride around the track at my local college, 5 times, every few weeks. I believe it is one mile, but I'm not sure. Walking and riding my bike are my means of transportation.
Also, I run every two or 3 days. I jog for 10 minutes, in my house, and then I run fast for 15, I take a small break, and then run fast for another 15. I used to run fast for 30 minutes altogether, in one unit, but one time, I fell to the ground halfway (though, I'm not opposed to doing that again, if need be). I play music when I run, and check my heartbeat after every song. If it 200 bpm or higher, then I say I have done a sufficient job. If it is lower, I say I haven't. I run every 2 or 3 days. I do not do any exercises, which are focused on building muscle.
I hope I have accounted enough of my diet and exercise habits, for them to be able to go under correction. What should I do different? What should I eat, instead; and, how can I improve my exercise habits? What else can I do? Where can I learn? Thank you.
