I saw your video in YouTube then I went from link to your site.Your story inspired me and gives me strong motivation.I am from Russia,please forgive for my English.I am 70 KG now,and 168 cm height.I want to be 57 KG,but I don't have enough motivation and willpower like you.Half year ago I started my weight loss journey.I have read many articles,so i started to except junk food from my nutrition.Also i started to make a simple exercises every morning and evening.So by the road i lost 8 KG,and really was very happy.But then i lost all my motivation and slowly get rid from all my healthy habits.Now i am 70KG again.It is shameful,but i don't now how to plan my nutrition and sport exercises.I cannot to run,because it very hard for me,All the cardio exercises are very difficult for me.Now i am working on a factory 10 hours every day,and i don't now what should i eat to keep energy,we have to drag heavy boards.I also don't have enough strength to do the exercises after work.Can you help me,give some advice - what could help me first to lose weight keep motivation and lost weight for a long time?How many exercises must i do,and what must i eat?Thank for reading my letter,you are awesome,dude,i think you and your girlfriend will have a good family,and you will be good father!
If you are working at a manual labor job for 10 hours a day then i would not worry too much about exercising during the first few months of your weight loss because your job alone will provide adequate calorie burn for you to lose weight. If you are finding that you do not have enough energy to perform the tasks at your job i advise you to eat carbohydrates because they are your body’s primary source of energy. Eat complex carbohydrates like oatmeal, sweet potatoes, whole wheat bread and pasta, brown rice, and even fruit. These foods should provide you with enough energy to perform at your job.
Also try drinking a few cups of coffee in the morning because the caffeine will give you energy and it will also stimulate your metabolism to burn more calories. Drink your coffee black without any cream or sugar because these are unnecessary calories. Only eat healthy fats such as nuts, peanut butter, fatty fish, and healthy oils like olive oil. Control your portions of these however because they are high in calories. Also, i advise you to eat a direct source of protein with each meal in order to fill you up. Chicken breast, lean beef/pork, white meat turkey, and fish are great sources of protein. Pack your lunch everyday for work so you can eat healthy and stay away from fast food. Include a lot of green vegetables in your diet because they are full of fiber which will keep you full throughout the day.
You have to find a very strong reason to want to lose weight and be able to think about that reason every time you want to give in and eat unhealthy food. I could never stick to a diet because i didn't have a strong reason to lose the weight. The only reason i was finally successful was because i found myself to be very unhappy being overweight and i wanted a girlfriend and a family in the future.
Tony isn't a licensed nutritionist yet, so he can't give anyone advice on what to do. Please consult your doctor for his professional opinion on a diet/nutrition program that will work for you.
Tony's blog is a journal of his experiences and what has worked for him. He lists general guidelines and suggestions only. He is NOT a professional.