i need a diet without much exercise

Question
hey evelyn hi
im only 18 years old male i used to work out 4-5 days (Weight training) a week in the gym i used to run 25 minutes and lift wieghts about an hour i usally did (chest) pectorals biseps triseps abs etc...

i used to be 5'10
weighing 170 all MUSCLE
now im 5'11
weiging about 215 alot of fat

but know i dont have an account in the gym for about 1 and a half years already  and i got let myself real loose and got fat i can still feel im strong but i have fat all around my muscle my chest became real big and soft when not flexed so im looking for a diet without really working out  (but i do about 150 pushups a day and 50 crunch's a day)

please help me tell me what to eat. I drink alot of tea barley drink any soda but tell me what vegetables to eat.   I also eat alot of vegetables especially asparegus because it takes the water from the system

please help thank you

Answer
Dear Dave,

By the sounds of your experience in the gym, you probably well know that muscle training is not the same a cardio vascular workouts. More fat gets burned that way. I am missing that exercise ingredient for a healthy man your age. All specific weightloss programmes require both an increase of activity as well as a change in diet.

All weight gain has its root in a one-sided tendency (i.e. being out of balance). You point to this superfically, already. You might be overdoing it on the press-ups and crunches. If those are your strongest musclegroups anyway, you won't need to burn many calories for some effect. You'ld be better off running or cycling for at least 30 mins a day - and preferably twice a week up to two hours of steady walking or another activity you can do for a length of duration.

In general, walk where you can (to work, the store, around the block twice daily etc). Take the stairs. Skip rope, shoot hoops every evening, or (shadow) box. Do housework! Not only will this help to reactivate your metabolism, but by staying consciously active throughout the day and light on your feet you also stimulate your mind/will power - which is key to healthy living. Even learning a new skill, taking up a new sport, or new social engagements can help. Half the work is in setting up new disciplines.

Another tip is to fill up your day so that you have no bored "snack opportunities", never eat infront of the tv, and take out time to prepare (or carefully select) and consume each of your meals.

First, check for a balanced diet. Asparagus is healthy (great for the heart and intestinal system) but an ecxess is not wise. I am desperately hoping they are fresh (canned is not healthy at all). Eating them for diuretic reasons is definitely not sensible. If water retention is a problem for you, you must immediately cut down on salt intake (processed foods).

Try to eat different veg and plenty of salads. Choose different leaf types, also cress and ruccola, cabbage, carrots, tomatoes, cucumber, corn (preferably not tinned!)beetroot, celery, alfalfa. Each vegetable has its own nutritional value. Think in roots (parsnips,carrots), stalks (celery) and leaves (lettuce, cabbage) and flowers (broccoli)and choose from all of these groups, knowing though that roots have the most carbohydrates, and tubers are even fattening (potatoes). Make veg you don't like so much palatable with nuts, seeds, chopped egg (not too often: max. 2 x a week), soy, chili, different oils or a knob of butter(but sparingly and no white creamy sauces or mayonaise!).

Boil or stirfry vegetables, broccoli, peppers, paksoy, leek,flavour with curry or thai spices, moroccan, or middle-eastern flavours. Japanese and Chinese cuisine is generally lean, and mediterranean vegetable cookery books should give you lots of tips on what is good to eat. If you buy organic produts (bottled sauces) you will generally find less sugar and fat added. And at least no artificial additives which can really slow your system down, energetically). If you are not much of a cook from scratch, learn to read the labels carefully, and steer clear of void calories which lurk everywhere!

Bake potatoes, or boil them, but also try to get carbohydrates from other grains. Eat wholewheat pasta and rice, choose wholesome bread and above all make sure your portions are fair but not over-indulgent. You must learn to eat 3 square meals a day, no snacking in between (unless its an apple, an orange, some carrots or berries). Make sure you are taking calcium (fresh veg but also yoghurt/milk). Go easy on the cheese (very fattening). Roast or grill lean meat, fish is excellent, but not too much tinned (and oily)tuna/sardines/mackrell. Try smoked fish. Stews and soups are also filling, but watch out for creamy soups and fatty stews!! Take care with pies that have crust and pizza also only puts on weight (buy a wholewheat base and make your own with fresh ingredients!)

Sodas and milkshakes or anything that goes pop, is full of pep,or is pink and creamy, chocolatey and rich, fizzy and easy is not a good idea and you know it! Stick to carbonated water! Find organic juices which have no additives whatsoever (also barley water).

Great simple weight loss tip for life: cut out cane/beet sugar all together. Ration peanutbutter and jelly (and such-like readily available calorie boosters). If you have to be polite at a party learn to choose very lightly salted, not buttery popcorn over potato crisps. Find out where the calories are compressed.

If you select fresh foods and can name exactly each ingredient of each mouthful you will be on the right track and notice a considerable difference within three months. At your age, with your self-knowledge on the body's potential, you could take this weightloss moment as the first step on a long road to healthy, energetig living. Definitely the beginning of any success!
Good luck, and enjoy yourself on this journey!
Evelyn

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