Community » Get Advice » Exercise and Fitness » Im New and need some tips how to lose the first 6 pounds....

Honestly I just started about 3 weeks ago and I've lost about 4 lbs already. The best things i found are

- Fast Food: The Natural Enemy
I'm not saying all of it is horrible, but honestly a lot of fast food sites have nutritional pages now....they are rediculous. Example, 1 Super Sonic cheeseburger....about 1000 calories. Be very aware of how many calories you are filling yourself with. I've been roughly eating 1400 a day. I even try to cut out most unnecessary calories like snack cakes, candies. Anything that doesn't really seem worth it. I do treat myself to a Mountain Dew once a day, just because if not I get caffine headaches. But going from about 5 a day to 1, I think is pretty great.

- Foods: Eat what you like
It is common knowledge that if you try to eat healthy, but choose healthy foods you can't stand, you are more likely to give up on it. I've tried eating smaller portions of some of the foods I love as well as some healthier meals consisting of more veggies and such. Also some of those frozen healthy dinners are really tasty, filling, and low in calories, around 300 a meal.

- Exercise!: Be realistic
Honestly, I would love to go run for about an hour...However, I'm not fit. Nor can I go bench 300lbs. I try to be realistic with myself, both to not bum myself, or worse, injure myself. I've started out walking roughly 4 miles a day and do various exercises with dumbbells, starting with 15 lbs right now.

-Attitude: Very Important
Keep positive. I know how big of a downer progress can be. I've been eating healthy and exercising daily for 3 weeks straight, and despite the scale telling me i've lost around 4 lbs....I see really....no change....which is a little depressing, but I just tell myself if I stop now I deffinately won't see any if I stop, so I keep at it. Hoping in 3-6 weeks I may start seeing or at least feeling some changes.

Good luck !

keep fiber HIGH & Refined (white sugar, enriched flour) carbs LOW to NONE
Drink LOTS of WATER - eliminate other beverages as much as possible
Use the "My Progress" page and keep a daily calorie deficit but DON'T STARVE YOURSELF... never more than 800 calorie deficit... and no more than a 500 calorie deficit for more than 7 straight days.

Hope this helps :)

In you cardio do High Intensity Interval Training. If you are a beginner you can start out slow. This type of cardio is the best for burning fat. With an HIIT workout you could lose up to 9 times more fat than with regular cardio at the same amount of time.

My HIIT workout consist of 25 minutes on the treadmill. Obviously you can start out small and work your way up. The breakdown for my workout is like this:

Walk - 1 minutes
Jog (6.0) - 3 minutes
Walk - 1 minute
Sprint (10.0) - 30 seconds
Rest - 30 seconds
Sprint (10.0) - 30 seconds
Rest - 30 seconds
Sprint (10.0) - 30 seconds
Rest - 30 seconds
Sprint (10.0) - 30 seconds
Rest - 30 seconds
Sprint (10.0) - 30 seconds
Rest - 30 seconds
Sprint (10.0) - 30 seconds
Rest - 30 seconds
Sprint (10.0) - 30 seconds
Rest - 30 seconds
Sprint (10.0) - 30 seconds
Rest - 30 seconds
Sprint (10.0) - 30 seconds
Rest - 30 seconds
Sprint (10.0) - 30 seconds
Rest - 30 seconds
Sprint (10.0) - 30 seconds
Rest - 30 seconds
Sprint (10.0) - 30 seconds
Rest - 30 seconds
Sprint (10.0) - 30 seconds
Rest - 30 seconds
Sprint (10.0) - 30 seconds
Rest - 30 seconds
Sprint (10.0) - 30 seconds
Rest - 30 seconds
Walk - 1 minute
Jog (6.0) - 20 minutes
Walk - 2 minutes