Weight loss & workout routines!

Hey everyone!
I know, I know... there are way too many threads like this already, but what else can I do when I can't find any answers elsewhere? Hopefully, I can find at least two people here who can help me out... xD.

So, my main issue—the one I've been dealing with for about 5 or 6 years now, and honestly, it's been a lot... I'm 16, turning 17 in four months.

problem no 2. moj no 2
My biggest struggle is my weight, my physique, and all that typical teenage stuff you've heard before. I’m about 165-167 cm tall and weighing in at 85 kg (give or take). I'm posting this because I really need some advice... specifically suggestions for diet and exercise... (please, keep the links to a minimum if you can 😁). My goal is to drop down to around 70 kg; that feels like the sweet spot... (plus, it might be time to actually start talking to girls... hehe). I want to lose weight, but it doesn't have to happen overnight or even by summer... I just want to see some real progress. To give you an idea of what I'm dealing with, my waist is huge—about 110 cm when I measure around the middle. My chest is also around 100-102 cm, which is too much because of some extra tissue...😢. I’m asking for help because I really don't want to be sitting here at 20 years old weighing 120 kg. On top of that, I work as a cook. The weight is actually causing issues during my seasonal internship; I have to be on my feet for 8 hours straight, and my joints start aching... As far as activity goes, I play soccer with training 2 or 3 times a week, I'm currently chopping wood to prep for next winter, and I do traditional folk dancing... xD. To give you a better picture of my activity level:FOLK DANCING- We have rehearsals twice a week for about two hours, and I go all out. But the real grind is during the season when we have performances almost every day from month six through month nine (we live in a heavy tourism area near a coastal town, so things get busy...)
SOCCER- I have practice 2 or 3 times a week for about an hour and a half, and then games on Saturdays.

problem no 2. moj no 2
My second issue is pretty simple, yet somehow complicated... xD
It's my addiction to my computer and gaming. I just can't seem to walk away from it.

DEAR MEMBERS, I AM SINCERELY ASKING YOU ONCE MORE TO HELP ME OUT. PLEASE EXPLAIN, ADVISE, OR SUGGEST DIETS AND ACTIVITIES. I NEED TO UNDERSTAND WHAT IS CAUSING ALL THIS FAT AND WEIGHT GAIN IN THE FIRST PLACE.

Thanks in advance

Jeremy Newman87

Could you please share a bit more about what you eat and how you manage your meals?
In your situation, it might be smartest to start right there.🙂

So, here's how I see it... just trying to draw a bit of a parallel between us... I definitely don't move around as much as you might think (I hit the gym maybe three times a week) and then there's just a little walking here and there, plus a game of soccer once a week if I feel like it. Most of my other time is spent hunched over a computer, sitting in a desk chair or on a couch... nothing too intense physically, really.

So, the stuff that seems to be the real issue here:

1. A diet that’s just way too high in calories—basically eating way more than you're actually burning.
2. Your metabolism, which probably leans toward an endomorph type, making you more prone to gaining weight compared to people with those fast, high-burn metabolisms.

3. Maybe some underlying issues with your glands, hormone balance, thyroid, or something like that...

Now, look, to even get started, you really ought to list out what you're eating and how much, just so we can figure out the next steps. Adding extra workouts to your schedule isn't going to do much if your diet is what's stalling you out.

You mentioned you've been dealing with this for quite a while, so I won't pry too deep into why, but honestly... with a balanced diet and that level of activity, you really should have leveled out at a more normal weight by now...

To start off, just set up a nice Word document and log everything you eat and drink... after two weeks, you’ll finally see where those sneaky calories are hiding!

For example, ditch the soda, try cutting your bread portions in half, and watch out for those big Sunday dinners—they almost always clock in at over 2,000 or 2,500 calories!

Seriously, can we please stop giving attention to these overly complex, high-maintenance kids? Don't you guys have anything better to do with your lives? 😉

Hey, thanks for all the replies and questions!
First off, @Jerry Howard/">@@Jerry Howard
I’m not sure why you’re even weighing in here... I didn't ask for your input or any advice, so maybe go find a more productive way to spend your time.
As for my diet, I've cut it back significantly: basically just some fruit in the morning and then again around 2 PM before my workout—maybe an apple, a banana, or a kiwi, and that's about it.

Jeremy Newman87 said:Hey everyone, thanks for all the replies—and the questions!
First off, @Jerry Howard/">@@Jerry Howard
I don't even know why you're chiming in with all that... I didn't ask for your input or any advice, so maybe go find a more productive way to spend your time.
As for my diet, I’ve cut way back: basically just one meal in the morning, and then before my workout around 2 PM, I'll have some fruit—maybe an apple, a banana, or a kiwi—and that’s pretty much it.

Wait, what? That's really all you eat in a day?? 😲

Right now!

Two eggs and three pieces of fruit? For the entire day? That is seriously, seriously bad.😢

You could be eating 5 or 6 times a day—keeping things balanced and nutritious—and still lose weight. This whole starvation thing is just brutal.😢

Jeremy Newman87 said:right now!

Don't be young and foolish. 😁

The way you’re eating right now wouldn't even pass muster for a Victoria's Secret model. Seriously, do you think those older folks have any clue what (not) on your plate?

I’m honestly not sure what to make of this. Personally, I don't mind—I think I can handle it... but if anyone has any solid meal plan suggestions, please let me know.

Is this enough?
When you're on a diet, it's usually RECOMMENDED to stick to...

* smaller, more frequent meals made with
fresh ingredients
* light herbal teas and skim milk
* skim milk, yogurt, or fresh cow's milk cheese
* vegetable soups and thin grain porridges
* lean beef, lamb, veal, or fish
* boiled potatoes, rice, or pasta
* olive oil
* non-bloating veggies (spinach, carrots, beets, zucchini, kohlrabi)
* peeled fruit or fruit compote
* fresh fruit or vegetable juices and purees

Jeremy Newman87 said:Is this list actually
enough for a diet? It recommends taking...

* eating more frequent, small, freshly
made portions
* light herbal teas and skim milk
* skim milk or yogurt, fresh cow's cheese
* vegetable soups and light grain porridges
* lean beef, lamb, veal, or fish
* boiled potatoes, rice, or pasta
* olive oil
* non-bloating veggies (spinach, carrots, beets, zucchini, kohlrabi)
* peeled fruit or fruit compote
* fresh fruit or veggie juices and purees

I'd swap out the lamb and veal for chicken or turkey breast.
Forget about the fruit compotes; you can have juices or purees only if you make them yourself without any added sugar, and definitely not late at night. Stick to meat and veggies—ideally a fresh salad—paired with some potatoes, rice, or pasta and a light sauce. Again, don't eat that heavy stuff in the evening.
Try splitting everything into six smaller meals and let us know how it works out after a month!

Try going without video games for a few weeks—just a few. If you find you can't pull that off, then frankly, you've got a weak will, and you'll likely be struggling with your weight for the rest of your life. Once you've cleared that hurdle, just commit to a daily workout routine and you'll be back on top of your game 🙂

You don't need to give up on gaming—just start eating better and stick to a regular training routine. If you're looking for advice on how to actually do that, you already have about 100 open threads on this forum to dig through... 😬

Do yourself a favor and dig through the existing threads first; you aren't going to find much here that hasn't already been covered extensively in the stickied topics or those endless "how to lose the gut" discussions.

Lock.