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Does this Diet plan sound okay? |
Ok. I am planning on going on a diet. Here is my plan for excercising (btw, this is just random order): 1. run 1-2 miles a day 2. bike 1-2 miles a day (which is pretty easy considering I always ride my bike to work & it's about 1- 2 miles away from my house) 3. Do 2 10-minute ab videos Then I plan to eat about 4-5 small meals a day. 1. breakfast 2. lunch 3. afternoon snack 4. supper (5. then maybe a small snack a couple hours after supper. that is a BIG maybe by the way). Ok, I want to eat stuff that has no sugar, no flour, & little calories. But I want to eat something that is very very easy to make with ingredients that don't cost much & can get at a regular grocery store. . So if anybody has any ideas for meals, that would be great. I also know not to over-excercise btw. A little info. I am 14 years old, 5' 4", 140 lbs. I just want to be able to feel confidant about myself. Sometimes I feel insecure and fat even though I'm not. So thanks for all your help. It sounds very good actually, just add some determination and u will be great! Diet sounds just about perfect - well done just a few little ajustments --- you obviously know that eating after supper is a big NO NO! so try switching it from after supper to after breakfast at about 11? that way you will stay full of energy right until you sleep. try some of the weight watchers food - pre packeged - or quiche and salad or salmon and new potatoes - cut out butter and salt compleatly! good luck and god bless it sounds like a good Ida .if you dink lot of water you will lose weight that's what i do .good luck:) Sounds okay, but don't lose more than 20 pounds. Actually 140 lbs @ 5'4" is the average weight. You may just need to tone up some and accept your weight and eat healthy. Too many skinny girls out there. You are going to need to take a vitamin; to make up for no flour (Vit b complex). Just eat everything natural, eat more fruit and veggies. No eating out! Too many hidden calories. Good Luck! i like ur plan, but i think that instead of 4-5 small meals, your breakfast SHOULD be a large meal, lunch a medium, and dinner a REALLY small one (especially small, because after dinner comes sleep, not exercise). and if you want to have a snack, as corny as it sounds, have a piece of fruit. it WILL satisfy ur hunger. ur exercise plan seems nice enough, and as for food choice, well that's harder. for desserts, anything that says "sugarless" (like Popsicles) and has low calories is good. what i like to do is wash some grapes, put them in the freezer overnight, and have them as a dessert-during-breakfast in the morning. but for regular foods, i would suggest staying away from carbohydrates rather than sugars and calories. Carbs are the stuff that are stored as fat if you don't burn them off quickly enough, and humans are ADDICTED to them (things like bread, pasta, cereal, etc). No doubt a bagel for breakfast is cool, but a bagel, rice, and pasta all in the same day is BAD (unless ur a MAJOR athlete) good luck! I've seen simliar situations This is a sensible plan to help you feel better physically. You aren't overweight, and starting a disciplined diet and exercise regime now will help keep you from becoming overweight in the future. Here's a few thoughts: (1) Exercise. If you can do it in the morning, you'll sleep better at night (more sleep=better metabolic regulation), and if you run to warm up then do the ab videos this will be most effective. (2) ADD WEIGHTS. Just small free weights, 2 to 5 lbs, will help you develop lean muscle. Your ab tapes will do this for your abs, but you want to develop your calves and arms. Also, if you just run and bike, you'll develop strong legs but nothing in the shoulders, arms or back, so incorporate some simple lifts. (3) The biking is good, but 2 miles on the bike will have the same cardio effect as another 3/4 mile running. NUTRITION (4) The timing of small meals is a good idea, but you have to stick with it. The important thing is to make sure your daily snack is something healthy: veggies, fruit pieces, unsalted nuts. If you bring dried fruit, eat it slowly because these won't make you feel as full as fresh fruit, and so you will have to consume more calories (especially more sugars) to make yourself feel the same level of fullness. (5) A big breakfast will help more than anything. Poached egg whites (you can buy a microwave poacher for $2) topped with homemade salsa is excellent with whole grain toast, a piece of fruit and (not instant) oatmeal with unsalted nuts, raisins and cinnamon. (6) Move your evening snack to between breakfast and lunch and bump lunch later if you can. (7) Save the pasta and meats for lunchtime. (8) Let dinner be soup and salad; a veggie soup or lentil soup will fill you up nicely, while salad with the dressing on the side will give you some more nutrients. (9) AVOID supplements such as energy drinks (corn syrup) and power bars (sugar), or even granola (butter and sugar). (10) Don't starve yourself after workouts. You'll burn about 250 to 300 calories between all three, which, on a daily basis, means losing one pound about every two weeks, which is healthy (losing more than one pound per week can cause kidney problems, especially if you're not obese). Now, if you raise your activity level significantly (especially if you add more and heavier weights) you need to raise your caloric intake to prevent from damaging your muscles. (11) FOOD: No sugar, no flour is no problem: *Vegetables (except sugar beets) *Lean meats cooked on electric griddle *Veggies steamed *Some fruit (you DO need natural sugars) *Small amounts of nuts for protein *Switch to whole wheat breads - read the packages; if they have less than 5 g. dietary fiber, don't buy it. *Whole wheat pastas are really expensive. Just go sparingly with them (ie, 4 oz. at a meal) and use more sauces. *Limit cream and butter sauces *Include spices instead of salt when cooking. *Have soup before or water with a meal to help you feel more full. (12) Finally, nutrients. Are you getting enough? I cut out red meats from my diet and wound up anemic - and am now taking iron pills AND have to eat red meat daily. Having a fortified breakfast cereal helps (ie, Total), but at your age you need to make sure you're getting enough calcium and enough iron, so a generic multivitamin may be a better choice. |
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