Originally Posted by Linds
You will also need to pay attention to what you are eating. A person can eat 1400 calories a day but have it be made up of bad for you foods causing you not to loose any weight.
I would aim for you to take a look at your breakdowns of carbs, proteins and fats. A good ratio is 40%c/40%p/20%f. Try that out to start with and see how your body responds.
I am also a big advocate for weight training to help you loose weight. Cardio is good for creating a larger calories deficit however weight training will help you to loose body fat and lean up.
Just wanted to quote this and clarify the point a little bit:
In the simplest terms, if you cut calories, you will lose weight. Doesn't matter what you eat, if you're eating less calories than you expend in a day, you will lose weight. BUT WHAT YOU EAT CAN DETERMINE IF THE WEIGHT YOU LOSE IS ATTRIBUTED TO FAT LOSS, OR MUSCLE LOSS!
Diet plan #1: Go on a calorie deficit diet with a balanced meal plan. High protein, moderate carbohydrate (mostly from fibrous sources), and low fat.
Diet plan #2: Go on a similar (in terms of quantity) calorie deficit diet consisting mainly of sucrose, or table sugar.
Diet plan #2 kinda stimulates that part in a persons brain that says *danger, danger Will Robinson*, for good reason. See, with diet plan #2 a person will still lose weight, but they will retain MORE weight in fat than a person who is on diet plan #1. Person #2 isn't getting enough protein in their diet, so their body is leeching the protein it needs off of the muscles.
This is why person #2 is losing weight: their muscles are being catabolised by their body. Now, a person may say "big deal, I'm not looking to get ripped or anything", which would be fair enough, except that for every extra pound of LEAN mass you have on your body (I.E. Muscle weight) your body naturally burns an extra 100 or so calories a day.
Additional muscle weight increases your basal (or resting) metabolic rate. Likewise, if you lose muscle weight, you DECREASE your basal metabolic rate...making it more difficult to lose weight, and more difficult to keep whatever weight you lose off.
For these reasons, I ALWAYS suggest a basic strength training routine to anybody who's looking to lose weight. Men and women...but you don't have to aspire to being "deadlift dave" or "betty bicep". Just work out the biggest muscle groups with some simple bodyweight exercises: quads and glutes (squats and lunges), back(pull-ups/chin-ups if you can manage), and chest(pushups do just fine). But I digress...
A good, balanced diet is essential to maintaining a healthy weight. The old saying "You are what you eat" holds a lot of truth. Make sure you're getting a good amount of protein and fiber in every meal. Watch your simple carb intake (sugars, pasta, white bread, white rice) and saturated fat intake, as these will not keep you full for long and make weight loss more difficult.
I hope that wasn't too much of a read...unchecked, sometimes I find myself with a three page essay if I get on a tangent. Sorries
Anyways, best of luck! Once you get into the rhythm, it becomes like second nature.
P.S. Couple of last thoughts...DON'T skip breakfast! Be careful of the alcohol intake, as alcohol is second only to fat in terms of calories per gram. (I didn't have any luck with my own workout plan until I quit drinking...as much. I used to drink pretty heavily)
me at the end of the night ->