Beneim saidOkies, I'm 18, 5'3 and 70 kilos. I'm currently 6 kilos overwight and my BMI is 27.5. Idealy i want to be exactley 60 kilos again... And i've done heaps of researching, and i thought I had everything down pat something else always comes along and confuses me! Okies... So i've finally figured out how to count calories... Only to be confused by what fat groups I should be eating. So how much of what a day? I've been told 40 g of fat, 100 g of protein and 150 g of carbs... But does it matter? Like as long as i eat less than my bodys total need or calories wont i still lose weight anyways?
Secondly... Working out, while i now i understand nutrition infomation... How the fuck do i work out? I can't afford the gym... so are there excersizes i can do at home? But then i was told you have to work on all muscle groups... Can someone help?!?!?!? So confusing!!!
I feel for you! With so much (often conflicting) information it can be hard to start something when you don't know what's 'right'.
To start you need to know that counting calories can be problematic. A calorie measures how much chemical potential energy can be released by burning - so it's a measure of energy - but how energy in the human body is transfered and stored (as fat) is more complex than burning so calories aren't always helpful.
As an example - sawdust has plenty of calories (it burns really well) but if you ate it it wouldn't make you gain fat (just probably make you sick).
What is more useful is knowing how different foods impact insulin levels in your blood (insulin is a natural hormone that regulates the level of sugar in your blood).
A rise of insulin in your blood starts a bunch of processes on your body to start storing energy in your blood to store at fat.
Foods that do this include white carbohydrates (e.g. stuff with wheat).
My advice to you would be this:
1. Try lowering the amount of foods you eat with wheat (e.g. bread, cakes, cookies & pasta).
2. Stop drinking soda, and fruit juices all together (including diet soda - the artificial sweeteners have no calories - but can still trigger an insulin response to start fat to be stored)
3. Drink more water (aim for 2L a day) fat is removed from your body by being broken down into smaller chemicals and passed through your urine - you loose a lot of water when you loose weight and your body will slow fat conversion down if you're dehydrated - so drink lots - every time you pee you're loosing fat!
4. Take a probiotic - I was in the US last month and was amazed at how cheap probiotics are there. I went into a Wallgreens and got about a months supply of probiotics for about $7. These help you digest and get good nutrients from foods.
5. Eat protein first thing in the morning when you wake up.
Maybe try eating a couple of eggs each morning for breakfast. Personally I make a shake with frozen blueberries, yogurt, and 30gm of protein powder (I don't really like eggs) - but I'm not sure how expensive this is in the US.
* Don't stress about not going to the gym and not knowing if you're exercising all the right muscle groups. At the moment you're focusing on loosing fat - this can be done more by diet, the gym is better for gaining muscle. Instead, start small and every day aim for more.
e.g. if today you walk for 10 mins, tomorrow aim for 15 mins, the next 20 mins, the next day add in 5 press ups to the walk. Just try new things and aim to increase each day.
* If you can find a friend to exercise with that's a great way to keep each other in check.
Try this out for a week, I'm sure you will get some good results. In the long term also remember that weight loss is a tricky measure of success because at some point your body will start building muscle as well as loosing fat, so the scales might not show any progress, but your body will be getting a lot stronger!