Weight Problem!

   You can visit a professional nutritionist and fitness instructor. I think they are more competent and can give you better advice than random people on the internet. You really are quite heavy for an 18 year old. Unless, of course, you're over 2 feet tall. If you are between 2 and 2.1 meters, these weights are good for you. And don't expect to like fitness or diet. You will not achieve anything with fitness and diet that you like. If you eat what you like and move as much as you want, your weight will not move or you will even climb on top.

   Hello, walking is the best and cheapest option to achieve your goal, but you decide for yourself whether to do it, excuses such as "it's winter", "it's very warm", "it's raining" or "the wind is blowing" are excuses for sloths. What prevents you from walking in winter? Don't you have a dress or shoes? Eating, well, dear child, if you didn't overeat, you wouldn't have weight problems. The human stomach is 500ml, if you think that 200ml is for water or juice, then anything over 300ml of food is overeating. See how much food along with bread can take a glass of soft drinks, so much you need to eat. You do not need special diets, follow the rule for the cup and everything will be fine. But this is not a rule that you have to follow for a few months, so you have to eat for life.

   About training / exercises: If you can run after school it would be good. You don't have much time in the morning, so about 30 minutes of running in the afternoon is a good option. If there is a way to measure the distance, start with 1 km, for example, then 1, 1 km and so gradually increase the distance :) For tightening I would recommend a 5-minute plank workout. I so tighten the muscles of the abdomen, arms and legs. At first it will be difficult for you to make all the planks for the necessary time, but get used to the tension :). You will suffer a little for the ass: D. I do 500 squats a day. 300 normal and 200 with a dumbbell of 3 kg in each hand (I gradually increased the squats with the dumbbells and decreased those without them). I took a short break between every 100 squats. I've seen people do 200 sit-ups a day and quickly tighten their bellies (about a week), but I think it would be better for you instead of a week to do them for a month, just to have a greater effect. About food It matters a lot if your vision for normal eating is the same as everyone else's. It was hard for me to realize, and I thought the others were eating too little, but it turned out that Mom and Dad were filling my plate a lot. I'm not saying cut your portions right away, because that may not be the reason. Just think about it and really look at it as an option. You may not need a diet, but simply reduce the amount :) If you really eat normally, then try to emphasize vegetables and fruits (make sure vegetables are more than fruits), chicken and fish. Don't drink soda. Limit sweets - if your mother made a cake, take it twice with a fork and that's it. This way you will satisfy your hunger for sweets. Dough can, but very limited - a slice of bread for example. Fried and greasy have no place in the fridge, your thinking and your heart. Drink a glass of water before sitting at the table. This will fill your stomach faster. Also chew food at least 30 times. I'm not sure if this is true or not, but I've been told that this way your stomach secretes juices that help you get full faster. At least it worked for me: D It would be good to leave the fork from time to time, and take a break of 1-2 minutes to allow your body to absorb food. I did all these things when I lost weight: D. But I did it in the summer, so you may not have time for all the exercises. Make a schedule and work on it - one day squats, one abdominal press or something like that :). The 5-minute plank workout should be done every day, and try not to turn off the run. Arrange the other somehow so that it is convenient for you :). And starting folk dances is wonderful! Good luck, thumbs up! <3

   First, it is good to do some hormonal tests, because if you have a hormonal imbalance, no matter how much you exercise and limit food, you will not achieve a result. Then think about which foods make you swollen and which ones stick to you quickly, ie your body cannot process them. For me, for example, this is milk - I'm swollen 3 days after milk, ice cream. And also flour and pasta. I can eat 3 chocolates and feel great, but after cookies very bad. I stopped pizzas, bread, pasta, pies 2 years ago and I feel light as a feather. Now for healthy weight loss - try everything that says cardio - running or brisk walking in the beginning. Everything that makes you sweat melts fat. Swimming and cycling are ideal but not for everyone. Choose 2 things and alternate them. Do them at least 3 times a week. And the other days squats at home and plang. It's perfect in the morning - start with 50 squats and increase them. Fitness is boring for me and I can't stand the closed space and the weak leagues that are checked there depress me. If you like it, try it, but don't lift heavily, and bet on CARDIO. Motivate with something - you must lose weight for the ball. Go boldly

   Up to 20-25 minutes after the onset of overeating activity, the body uses carbohydrates, after which time it starts to draw fuel from fat depots. To lose weight you need a lot of willpower with 10 minutes of dressing will not happen. You can calculate your calorie intake and schedule yourself. In about 15 minutes of walking, you burn about 65 calories, and when you eat 1 chocolate you are about 500. There must be a reason for your weight. If it is due to poor eating habits and poor physical activity. You can try to exclude dinner from your menu or replace it with salad or fruit, bad oil, cheese and additional delicacies. If you consume too much sweet, you may be deficient in chromium in your body, you could get it from fish or buy chromium tablets. El carnetin has a transport function of fats to the mitochondria of the cell, where they are actually used for energy, ie it helps to lose weight, but only if you train at least every other day for 1-2 hours. To tighten up without going to the gym, you might find a youtube series of exercises at home useful, but I think they would be much harder for you than cardio circuit training.