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I wasn't much overweight, just a bit out of shape, but basicly what I did was set up some personal rules/goals.
*For diet, I'm only allowed to order takeaway once per week. The rest of the time I can eat anything, as long as it's not prepared in the microwave.Snacks and candy only on the weekends, drink (orange/apple/whatever)-juice whenever I'm thirsty instead of soda, it feels more refreshing, and I don't get more thirsty by drinking it...
*Everytime I lost a game, I did 10 pushups, 10 situps or 15 squats (don't forget to stretch in the evening)
*Every night before I go to sleep, I'd go out and run until I felt my legs couldn't hold me up anymore (this wasn't very far in the begining).
Result was that food was still very bad in the begning, but after eating simple cooked food for quite some time (noodles, mostly) I started craving some variations and have now started cooking more varied food, it also forced me to plan food ahead and get into a good eating schedule.
I lost alot in the begining, because after 10 pushups my arms felt like jelly and wouldn't respond as I wanted in the following games, wich led to more exercise... After a while, 10 pushups felt like nothing and I started doing all 3 exercies everytime I lost. Now I've increased the number of repetitions, and I get a craving to drop down and do as many pushups as I can all the time when I feel restless...
Running was intended just to help me fall asleep, but it also helped to build up overall stamina and makes me feel more awake during the days. Also, if you go out running late at night, there's a very low chance of meeting someone, and if you do, it's proabably just a old lady walking her dog, so you don't feel you need to compare yourself to that couple who are casually talking while running like it's nothing.
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On October 08 2011 15:09 Geovu wrote:
What the hell is up with the OP. 160 pounds isn't overweight unless you are ~10 years old or something.
What disturbs me even more is that most of the people in this thread offer advice ignoring this fact.
Bulk up a bit, smash some tasty pies into that bony vampire face.
No.
160 at 5'8" is NOT in anyway underweight, unless you had like 20" arms of something. Now, it's not really overweight (as in unhealthy overweight) but I assure you the OP has alot more fat floating on him than he would like. Probably has a pudgy look and/or a gut.
Nothing wrong with bulking up, it good advice, but if he wants to look "cut" he has a good 10-20 pounds of fat to lose.
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Drink water instead of juice, pop, or energy drinks.
Stop eating five hours before going to bed (drink water if you feel hungry).
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Tbh it sounds like the usual is required
Eat 5 meals a day of 400 calories each, lift weights 3-5x a week, doing the usual strength training of deadlift, benchpress and back squat
Build strength and you will build muscle and cut fat
gg 
and btw, really, you need to build muscle before you think about losing weight
if you gain muscle, you convert your fat into muscle and you will look much leaner regardless
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157 LB and 5'8" is overweight?
No way especially since you're in America.
Maybe you should try daily pushups if u want some muscles. Maybe buy a dumbell
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Eat healthy food(lots of fish). Eat many times a day, but not too much every time. Try to eat every three hours.
Start jogging or biking, and use interval training.
Try this program:
Warm-up: 10mins
High pressure(work your way towards 90% effort): 4 mins
Low pressure(low enough pressure to be able to talk to people): 3 mins
High pressure(this time start at 90% effort): 4 mins
Low pressure(same as before): 3 mins
High pressure: 4 mins
Low pressure: 3 mins
Warm-down: 5-10mins
If you find this too hard(you probably will, it's pretty tough), have high pressure for 2 mins instead of 4, but keep the low pressure at 3 mins. Exercise this interval training three times a week(maybe monday, wednesday and friday?) and then do push-ups and sit-ups on the days in-between.(10 push-ups and 20 sit-ups is actually enough, although you can do more if you feel like it).
Also, eat as little candy and sugar as possible.
Good luck, have fun!
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On October 07 2011 11:59 Kashll wrote:Show nested quote +On October 07 2011 11:54 RobbybabyDTF wrote:
Try only eating food when your hungry. That's the dumbest advice I've ever heard. Outside of some psychological conditions, doesn't the normal person typically eat food only when hungry? That's kind of the stimulus that spurs the action of eating food.
no, some of us eat food when we're bored, or tired of what we're doing want want a break, or when family says "hey i've got a snack!" or etc.
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The first and easiest thing to do is to cut fast food/sodas. Try taking up a hobby like cooking as you likely don't have a lot of money it will encourage you to make simple foods with lots of vegetables/white meats/etc. that are generally pretty healthy.
shit I lost about 5 lb off the bat cutting soda and drinking a lot more water/changing my diet.
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On October 07 2011 11:59 Kashll wrote:Show nested quote +On October 07 2011 11:54 RobbybabyDTF wrote:
Try only eating food when your hungry. That's the dumbest advice I've ever heard. Outside of some psychological conditions, doesn't the normal person typically eat food only when hungry? That's kind of the stimulus that spurs the action of eating food.
You are so wrong... I know from experience(I was once obese) that overweight people do not 'typically eat food only when hungry'. I remember a time where I would spend my entire waking moment of free time inside and on the computer gaming, and nothing amplified the fun I was having like a good snack or something delicious. Overweight people eat food just because they are bored, or when they are feeling sad, and most of the time, just for the taste. Eating food for an obese person is a bad habit and if you get rid of those bad habits you lose weight like crazy. I was 14 years old 200 pounds at my worse, and now im 18 and 170 and probably about 6" taller too. Stopping myself from pigging out just for the pure enjoyment of it and only eating when I was physically 'hungry' was the best thing I ever did for my body honestly
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EPT
