Tips on losing weight without surgery or liposuction

[winston_tiu]

Hello everyone, I decided to write this because there are many people who ask weight reduction tips.

So first my build, I started working out this Sept. 1, 2012. This is because my doctor advice me that I have to workout, I enrolled in a local gym for 6 months, and have been going there regularly. I started at 5'10 260 lbs. and right now I'm 230 lbs.

Now let's go to the ways:

Since I have to work in the morning, I only have time to go to gym at around 5pm onward.

First week: I just do some of light workouts, this is to condition the body for later on. Light workout means cardio, ie. treadmill, bicycle, elliptical and so on.. I would do this for an hour with 3-5 min break per machine.

Second week: I increase the time doing cardio, increased it to 2 hours. More cardio means more calories burnt and faster weight reduction. Also at this point I notice my leg muscle have developed, my stamina have increased.

Third week onward: Now I ask my instructor to split my time, He advice me to do 1 and half hour of cardio and the rest for muscle training/weight lifting. He says that with more muscle calories will be burnt faster.

Now to the diet:

I reduced the food intake significantly as requested by the doctor. This means less carbo, less meat, and more veggies/fruits, and no sweetened drinks. I also follow a 5 meals per day diet:
8am light breakfast: 1 hard boiled egg and 1 glass of milk, since I don't like the yolk i just eat egg white. 1 bowl of oatmeal cereal or cornflakes w/milk. This is of course low fat. and some fruits.
10am: 3-5 pieces of sugar less biscuits or crackers
12pm light lunch: 1/2 cup of white rice with 100 grams of meat and a cup of veggies
3pm: Fruit break, ie. 1pc of apple/orange, 2pcs of banana.
5/6pm light supper: same as lunch it is advisable to eat different veggies and meat. and some fruits. In my case I eat after an hour of the gym session.

Hydration is also very important, drink at least 1.5L to 2L of water per day. I consume 1L at the gym.

These are my activities, with a little sacrifice and hard work everything is possible.

The tips written above are all based on me, please be advice that you have to be flexible on your body's conditions, don't overdo it.

Any suggestions and tips are welcome, please don't reply something like that's so obvious, and if I somehow help please don't forget to thank me.