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What would be the best diet plan for me? |
I'm 5'6 and 156 lbs and my goal is 140 by May 25. I need suggestions on how to loose weight. I can stick to a strict exercise routine but I am not very strict with my diet. I can stay away from non-healthy food but I'm always hungry and all I ever want is ramen noodles and cereal (Special K, Natures Grain, Shredded Wheat). My normal routine: BREAKFAST: cereal, 2 cups coffee, lots of 2%milk LUNCH+DINNER: cereal or a package of ramen noodles SNACKS: grapes, bananas or toasted wheat bread w/ PB DRINKS: 1-3 cups of coffee 3-5x a week and lots of 2% milk. I hate water but I try to force myself to drink it. EXERCIZE: crunches, AbRoller, jump rope, exercise bike or run for 30 minutes at least 3x a week. What can I add or take out of my diet or exercize routine? What can I do that is effective enough for me to lose 16 lbs before May 25? I am open to an suggestions. Thank you very much! This is the best fat loss eating plan. Period. Follow my diet below and you'll lose 20 lbs a month. The first things you want to eliminate from what you eat are: sugar, fried foods, and white flour. You want to eat as natural and unprocessed food as possible. Sugar, anything with it is bad. From Coco-Crispies cereal, nearly all sodas, to a small bag a M&M's. All turn into body fat fairly quickly. Fried foods. Chips, french fries, etc. All have very high levels of calories and fats. Cut out mayonaisse and butter while you're at it. White flour. White breads, spahgetti, Ramen noodles, most cereals, tortillas (corn & flour). You're going to want to eat 5-7 small meals/snacks in a day. That may seem like a lot of eating, but look at it this way: Your lost in the woods and you need to make a fire that will last all night. Will the fire last longer throwing all the wood you've collected into the fire once or twice during the night, or if you toss a couple of logs in once every 45 minutes-hour? Your body is pretty similar. You need to feed it a little bit every 2-3 hours to keep it burning fat. The longer you go in between meals, the more likely your body is going to store what you eat as fat. This is because your body doesn't realize that there is food everywhere in the world we live in. It still thinks your a cave-man. And cave-men didn't get to eat very often. Sometimes once every 3-5 days...starving. So our body is designed to store what we eat as fat, because fat has the most energy (calories) per pound. So, if you sleep all night, then skip breakfast and don't eat until lunch at say 11:30am...you probably haven't ate anything in 12+ hours. So, your body thinks your starving, that there is no food to eat. Then you eat a nice, greasy, calorie-loaded slice of pizza. Your body will then store most of it as fat because it thinks there is a food shortage. Aim for 225-275 calories at each meal/snack. Also try to eat 20-30 grams of protein at each meal. And of course, your going to want to keep even healthy carbs to a minimum (less than 60 grams a day). The healthiest carbs are: Yams Oatmeal (no sugar) Sweet Potatoes Brown Rice OK carbs are: Whole-grain bread/buns/tortillas (whole-grain should be the first name on the ingredients list) Fruits Aside from the carbs listed above, your meals should consist of: Chicken breast Turkey breast Tuna Salmon Egg whites Almonds Low-fat cheese (cottage, string cheese) Lots of vegtables Lots of water You need to drink 1 gallon (128oz)minimum per day. Water is what carries the toxins and fat you burn off out of your body through your urine. It also helps keep you feeling full and does wonders for your skin. If your urine isn't clear like water, drink more. Also, take a multi-vitamin (like Centrum). But remember, losing weight is 90% about what/how much you eat, not how much you exercise. Bodybuilders and fitness models basically eat this way. Not only is it low calorie, low carb, high in protein and natural...it controls your blood/sugar levels and how your body uses the food based on the glycemic index. To really shed the weight, do 40+ minutes of cardio 5 times a week. During the first 15-20ish minutes, you're burning the glycogen (carbs/energy) in your body. Once the glycogen is gone you'll start burning the fat more effectively, that's why you want to do at least 40 minutes. And if you lift weights and do cardio, lift first. You want to lift weights when you have the most energy. This will allow good form and high intensity. You have nearly 3 months, that's a long time. One month of the above and you would be at your goal of 140, why not push it a little further? Cut your bodyfat level to an extremely toned 10%? In 3 months you would have a very visible, scrumptious mid-section. Source(s): Amature bodybuilder. I lost 105 pounds in 6 months. Here is how I did it. 1. Every morning get up and walk for 45 minutes. You can start with less time, but you want to get up to 45 minutes, and it must be fast walk. You want your heart rate to go up. It must be in the morning, it kick starts your metabolism. 2. I cut out Red Meat, and fatty foods. Boneless skinnless chicken breast, baked, or grilled, rice and vegetables (steamed). 3. Eat half. Just eat half of what you normally eat. Put 1/2 on your plate, and put the rest away. Cook less. When you go to fast food, get salads only. Or grilled chicken. No fries, only diet soda. Or water. It will work, once you get into a routine, you will get hooked on the results, and you will keep the routine. It has been over a year for me. Also start counting your calories. Write them down. You would be amazed as to how much more aware you are of your caloric intake, if you actually write it down. We recently discovered a site that offers a great program that counts calories, as well as keeps track of everything. It allows multiple users, so everyone in the family can keep track. They offer a free 7 day trial, and so far I am very impressed with the product. Try the 7 days and see. It allows you to add the exercise that you do during the day, which increases the amount of calories you can take in. Very Cool!! http://www.calorieking.com A sight with some really cool diet calculators and interesting calorie counting calculators is here. Check it out. http://www.caloriesperhour.com/... Check out my before and after pic at my yahoo 360 page http://profiles.yahoo.com/gorillamyke... Stay motivated, and get up and walk every day. I seriously lost all my weight starting off my day on my walk. Good LUCK! No one can tell you what would be best for you without seeing you and having a medical degree. This is a VERY realistic goal. Good job for making one that is possible. You know, I've been trying to just be healthier, and I've found that cooking at home is helping lose weight. Don't eat out so much. Make different varieties of food. There are millions of things you can do with rice. Trust me. Also, cut out some coffee. Replace with juices, water, tea, and milk. I've done this for three weeks, and lost 24 lbs so far. Good luck! breafast= oatmeal and one cup of coffee lunch- salad and veggies dinner- half a chicken breast and vegies for a snack - fruit stop with the coffee......caffeine does not help with the weight loss process. Squeeze a lemon into your water. It gives you some flavor without adding calories. If you increase your fruits & veggie intake to 5-7 per day... that will help you. A serving is usually a 1/2 cup. Add yogurt to your daily diet The key to losing weight and keeping it off is to eat a well balanced meal and do plenty of activity. The reason you are always hungry is because you are not giving your body what it needs to survive. My suggestion.... Breakfast 1/2 cup oatmeal w/ 1tbsp brown sugar snack - banana lunch - tuna sandwich w/ lite mayo or a salad, maybe a piece of chicken and some green beans snack - yogurt dinner - same type of thing as lunch. Always keep fruits and veggies w/ you in case you get hungry. I carry carrots......the little 1 oz bag. Good luck |
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