19 Year old,how to lose fat

[resentfulswallow]

I'm 19 years old, 5ft 5.5 ins. Weight 72kgs.

Also,I have shifted places and don't have access to a gym or gym equipment. Could someone suggest a bodyweight workout for me to lose weight on?

Also re:Diet:I'm on a vegetarian diet,and white rice(due to the place I live) is a staple of it. What changes would you suggest for the diet?

[Boss Man]

Hi Rs good to speak to you.

Regards the training you could do a schedule something like this.

Squats, 2 sets, 10 reps

Lunges, 2 sets, 10 reps

Good mornings, 2 sets, 10 reps

Vertical flyes, 2 sets, 10 reps

Bent over Rows, 2 sets, 10 reps

Shrugs, 2 sets, 10 reps

Planks 30 seconds.

You would do that 3x a week every other day, with just your body weight for now.

As for the diet I'll need more understanding to make suggestions, like what times do you eat at and what foods do you eat at those times?

[resentfulswallow]

Morning 8:00 AM: Rotis(3) with some sort of dal

Afternoon (3:30 PM): 1 Egg Roll, and later some rice with an occasional curry featuring potol.

Evening snack(Occasionally):A boiled egg/omelet.

Night(9:30 PM):Rice with similar curries(of potol,as I mentioned above),or cauliflower,or cabbage,etc.

[Boss Man]

Your meal spaces are too far apart and I think your caloric intake may be hindering your goals, as too few calories can cause something called a starvation mode, where the body thinks it's being starved and clings onto fat.

So I would add another meal in around 10:30 AM and 1:00 PM

Here are some options you can use, like oat granola's, ham, turkey, beef, pork and chicken from a packet, low fat cheese, nuts, peanuts, fruits including tomatoes and cucumber, vegetables including pineapple, raw carrot and celery sticks, pre-boiled eggs, pre-cooked chicken breast and low fat yoghurt, nuts and peanuts, bread, sandwiches.

Some of those represent partial snacks and some represent full ones, but you'll probably be able to work out which are which .

[scattermouse]

like oat granola's, ham, turkey, beef, pork and chicken from a packet,

Er, I hope that's vegetarian meat? Haha.

It's hard to know what your calorie intake is without knowing the portion sizes, particularly of rice. If this is your regular diet (no recent changes) the first thing to find out is if you are maintaining your weight on it, or gaining weight.

If you're maintaining, cutting down to half the rice might make some big changes for you in the next couple of weeks. The thing to remember is that while exercise will help keep your metabolism moving, the major change is going to be diet. Don't expect to start working out and see major fat loss without a diet overhaul.

If you find that at these meal times you are really eating large portions because you're hungry, more meals spaced out during the day will definitely help. They should be small snacks, but I don't know what kind of food you have access to.

Edit: I also find myself presented with curry & rice meals a lot of the time, and to avoid overloading on carbs I will often just skip the rice/roti and eat more of the nutritious curry/vegetables, or have a small couple of spoonfuls of rice.

[Boss Man]

Yeah mistake, I completely forgot the poster was vegetarian.

[TotalCoaching]

I agree with those stating that the time between your meals is too long. Try to adjust them or add in some healthy snacks. Fruits, vegetables, nuts, eggs, yoghurt, etc. are all good options for snacks on a vegetarian diet.