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I'm 18 years old & 200 pounds. I want to lose weight before summer time. I did go to a gym to work out but moved so i cant go there anymore. I need help , someone please give me some tips. I hate my body & want to do something about it. How should i work out at home & for how long? what should I eat & drink? what time should i not eat after? I dont got long before summer time & i want to start now. Please someone help me.


Hi there
Please email me and I will send you a pdf book to help you


get a healthy breakfast to start your day...everyday. healthy breakfast should be full of essential nutrients for the body after the "fast".

eat 7 to 9 servings of colorful variety of fruits and vegetables a day.

drink 8-10 glasses of water per day.

health meal
= about 30% protein. about 20% to 30% fats, and about 40% to 50% carbs + sufficient micronutrients + water.
= sufficient calories to support daily activities

8 to 10 glasses of water per day, depending on built/weight and activity.

eat enough fiber per day, basically from fruits, veggies, complex carbs, and/or fiber-rich food supplements.

cut down on your consumption of simple carbohydrates / sugars like white rice, pasta, donuts, pizza, and sodas.

exercise regularly, also for cardiovascular / heart, muscle, and bone health. but choose your exercises. watch out for your knees. your weight can be too much for your knees to carry. swimming would be good because this does not put load on your knees.

sleep about 8 hours a day. those who sleep less than 7 hours have great risk of gaining weight.

take sufficient omega-3 for intestinal health and cellular health.

avoid alcohol. the body converts alcohol into body fats.

take food supplements to ensure you give your body enough nutrients per day.

eat 500 calories less than your resting metabolic rate (RMR). your RMR changes as you lose weight. adjust your food intake accordingly.


There are many diet programs out there. Just pick the ones which are nutrition-based.

Start with cleaning your intestines first by eating fiber-rich food or food supplements. Do this everyday because you need fiber everyday.

You need to increase your protein intake and reduce your carbohydrate intake. Strike a good balance.