I need to get healthy, lose weight and stick to a healthy lifestyle, please help me

A

anseo

New member
with your advice? I am extremely unhealthy and i want to get fit. What suggestions can you give me. I want to basically lose my gut and at the minimum, also to be able to run and perhaps last a 90 minute game of football (soccer for the yanks!).

About me:
I am male, 21, about 6'1, and weigh about 13 stone (190 pounds).
I use to smoke 20 a day for the last 3 years but i am off them for 7 weeks now.
I am not really fat, but i could slip down that road if im not careful. I do have a very bad gut on me though that i badly want to lose. I can't run for the life of me. I get pains in my heart every now and again too.
I don't eat very well; i never have breakfasts and i don't really drink any fluids throughout the way, about a litre at most, and its usually a fizzy drink or energy drink. I also have very bad sleep patterns, I am a night owl, and i usually only get about 6 to 7 hours sleep, which leaves me groggy and tired throughout the next day.
Im also a student coming up to exams and i have a job so im under a lot of pressure and stress at the minute, though i usually are.

I am listing all this info about me so that hopeful someone can tell me which is the worst aspect of my life that i need to improve on the most and how to do this?

What advice/tips can you give me in regard to lifestyle, food, exercises from your OWN experience.
Oh, so it s a very bad thing so that i usually only have about two meals in the day, i have a very very big dinner and maybe a sandwich later in the evening, plus all the snacks on top of that.
Could any body explain why my metabolism is so important and how does it effect my weight?
 
Food & exercise:
I would suggest eating healthfully, with lots of veggies and fruit. Instead of eating three meals, eat 5 or 6 smaller ones - it will speed up your metabolism. Think of your metabolism as a fire. If you throw a big log on it, the fire will die down a bit, and once it gets "control" of the big log, it'll get hotter, then another big log is thrown on. Not too efficient. But if you throw a few small sticks on, the fire grows quickly. And make sure to eat breakfast! Without giving your body food, your body can't produce any energy - this could account for some of your grogginess. Drink lots of water - that will improve your general well-being a ton. And lose the energy drinks for awhile. If you need a little boost, try hot tea (check out Teavana.com, they have some great teas you can order. Or just boxed tea bags from the grocery store for a cheaper option). Coffee can really upset your stomach, so only use that as a last resort. When you go to class, bring a water bottle with you. Buy a Nalgene or similar-type bottle and refill it a few times a day.

Exercise regularly - try for 30 minutes of cardio a day. This isn't possible for everyone, but it's healthy. Try for at least 4 days a week. Exercise also helps everyone feel better.


Lifestyle:
Individuals need anywhere from 5-10 hours of sleep, depending on the person. I, for instance, can do fine with six hours of sleep, while I have friends who can't handle any less than eight. If you say 6-7 isn't doing the trick, try for 8 or 9. It might be hard to give yourself that time, but you should try. Also consider a homeopathic sleep remedy - they're totally non-habit-forming. Try melatonin or SleepRemedy (a product).

The worst thing you need to change is your eating habits - little fluids and no breakfast - not good for you. And make sure to talk to your doctor about how to manage your stress and fix the heart problems!

To improve your indurance, go out for a jog every morning, if possible. Do this after you've improved your drinking habits, though! Don't do it when you're underhydrated. You're probably ALWAYS under-hydrated with your habits.
 
I believe for your height and age 13 stone is not to bad a weight it sounds however that you do not enough to tone your body. I understand that you cannot run for the life of you. Nor can I and never have been able to do so. I suggest that you start with long walks to expand your lungs and stretch your muscles. Drink more fluids even if it coffee, tea or fizzy drinks. Avoid alcohol whenever possible don't eat take away food and eat healthy plenty of fruit and vegetables will help. Get some dumb-bells lifting them up crucifix style helps stand against the wall when doing this to improve your posture. Good posture improves the muscles. Don't eat for at least two hours before you go to bed. Get at least 8 hours sleep it will relax you more and the stress will not be so prominent.

You can even try sit-ups to tighten your belly and stomach muscles even if you do only ten a day you will notice the difference in a month. Good luck with everything, including your exams.
 
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