Weight Loss Programme/Nutrition Help

jasmith

Hi,

I am a male I am 32 years old would have being very active up to 3 years ago I was struggling with a gambling addiction and really let myself go. I have that under arrest now and am really looking to just get healthy and loose the weight(Have a wedding in May) I have gained and be comfortable in myself. I have looked up what to eat what not I am trying to eat healthy as possible but Not sure if I am going the right way about it also would like to join a gym and get some sort of routine.

My profile is:

Male Age 32

Height 5ft 10in

Weight 14st 4lbs

Any help or direction would be really helpful I am based in Dublin City Centre

vard

If weight loss is the goal simply eat less. That doesn't necessarily mean your diet will be healthy, but without knowing what you eat now it's difficult to offer any advice.

Figure out how many calories you need at a base rate, doing nothing. You'll find BMR calculators which will give a fair estimate based on your height, age and weight. After that work out your TDEE, which can be a variable and relies on similar stats and accounts for your average activity level to suggest how many calories you require day to day. From that number try subtracting 500 calories. Track your diet meticulously, count the end of day numbers day to day / average weekly calories. If you lose weight too fast, increase calories. Don't lose, increase the deficit.

Alf Veedersane

Just to add to the previous post, here's a way to calculate what your calorie requirements are so so you know what a deficit is:

http://www.boards.ie/vbulletin/showpost.php?p=50956807&postcount=12

Alf Veedersane

Also, you should check out the stickies to get a good, accessible overview on proper nutrition:

http://touch.boards.ie/thread/2055157091

http://touch.boards.ie/thread/2055963342/