I'm going to Thailand on the 23rd July, and I want to lose a stone before then, I wiegh 136 lb, and I'm 5'3'', I measured that my calorie intack should be around 1000 calories a day as I'm on a diet. I do 40minutes- 1 hour on a stationary bike everyday. To achieve any weight loss, you really need to excercise and eat an overall healthy diet that consist of complex carbohydrates (whole wheat foods that would be great for fiber and needed nutrients), lean protein to help build muscles and repair your body, and good amounts of fat for energy and needed nutrients the body needs that your body cannot create on its own.
By making a few adjustments to your current diet (such as switching to water in place of juice and soda, etc, snacking on fruits and raw veggies instead, chosing whole grain products instead of enriched foods, etc) can also help you to shed some weight (depending on how your current diet is). Also cooking healthier (using a cook spray, switching to olive oil, grilling and steaming more often than pan frying and deep frying, etc.) And to help lessen your sweets consumption, try at least limiting yourself to only 2 or 3 a day. And try having healthier sweets like yogurt, all fruit frozen bars (some are only 90 calories each, and with calories so low, that a treat you could possible have each day), jello, 90 calorie or lower pudding cups, fruit, and low calorie ice cream bars (such as skinny cow, weight watchers, etc.)
If you try interval cardio training and some weight lifting/resistance training, not only will you lose weigh, but you will also help your body become more leaner and tone looking and your core will become stronger.
Try doing some ab work and don't forget to work out your obliques (your "love handles")
Also because muscle does weigh more than fat, you may be heavier essentially, but leaner too. Eventually the more muscles you will build, the more weight you can burn. More muscles will help you burn more calories at rest. And then eventually the fat/weight will come off... but everything takes time. Remember, it is possible to be leaner and stronger, but weight more. But don't give up and stay motivated... we all hit plateus. Also remember, that every one is a different individual and that we all lose weight from different places at different times. Your body choses when it is time, just be patience.
And please note that if you try to lose a lot of weigh in a short amount of time, your body will really go through some health problems. Some risks could be that your hair may grown thinner, your periods may not be regular anymore (which is not a good thing), and your stomach system will be working slower, etc.
Realistically, if you lose weigh the heathy way, then 1 to 2 pounds per week is a reasonable amount per week. Anything more, may be due to water loss or you have decided to go the other route and lose weigh by starving yourself.
Remember that the number on the scale doesn't define you... you define you. The scale can't tell you how great you look in your jeans or how you feel... so don't rely so heavily on that scale. Our bodies's weight constantly fluctuates all the time... so it isn't always so reliable.
And hope you have fun on your trip to Thailand, it is a beautiful place! Just pick up your stone and throw it out the window. In fact throw a whole boulder out. good luck, you'll need it Hey hun! Here are some things to do if you want to lose weight:
-Exercise. Try to work up a good sweat and go as long as your body will let you. The more you exercise, the more calories you burn
-Dont starve yourself. It may seem like a quick fix to a big problem, but trust me, it is not. In fact, when you stop eating or even drastically cut you calorie intake suddenly, your body goes into starvation mode. This means that it stores every last caloire you take in. Who could blame it? It is preparing for the time period in which you won't eat anything.
-Do what you love. When people exercise, their bodies release endorphines, or a chemical that makes you feel happy :D. when you are exerciseing while doing something you love (i.e. swimming, gardening, jumping on a trampoline etc.) time seems to go by quickly and some people find it easier to do such activities longer therefor burning more calories in the long run while not running 20 miles (that is miserable in summer heat :( )
-Drink water. It sounds so overated, but yet it actually good advice. When you exercise, you are not only losing calories, but you are also losing liquid. By drinking water, you are adding back fluids while not adding back calories. Electrolyte drinks (like gatorade) have calories and because of their salt content are often dehydrating. Drinks such as these are great for extreme athletes who play in the NFL etc. but not for daily consumation. Drinking water also gives you a feeling that you are satiated rather than hungry. If you drink it before a meal or even between meals, it will cut the number of calories you eat and not leave you hungry! As an added bonus- it clears the skin as well!
-eat the green stuff. Yes, veggies. I know, I know, the thoguht of them makes even some of the best of us cringe. Despite the stereotypes, not all veggies have to be boring and well...nasty. Most spices add no calories and they can literally "spice" up food. You can make a great salad dressing by mixing the following ingredients:
Plain yougurt(to taste)
Dijon mustard(to taste)
balsamic viengar(until the right consistancy)
mix all of the ingredients in a small bowl until it has the consistency you like in a salad dressing. Pour on top of a salad and add some raw(or cooked) veggies. The dressing tastes wonderful and adds pizzaz to otherwise drab veggies.
-Eat the fruity ones. Fruits are very easy to incorperate in any diet, you just have to get creative. Whatever you do, avoid fruits that came out of a can. The pre packaged fruit is chock full of corn syrup YUCK! That will not only add unneeded calories, but it will clog your pores as well and (if eaten enough) can cause acne. Fruits can be added to a salad just like veggies, so mix it up!
-Dont deprive yourself. By saying " I can have NO sugar." you are setting yoursself up for failure. Dont cut out foods. Merely substitute items or (if you really have to have it!) eat a small portion of it. Keep in mind that the low fat stuff isn't always better. If they take out the fat, they often make up for it in added salt or carbs.
-See your doctor. If you are planning on losing more than twenty pounds, it is often a good idea to see your doctor before you do so. There may be underlying problems (such as hugh cholesterol) that you may have to take into account. Especially do this if your family has a history of heart disease, diabetes, or high blood pressure.
-Dont be a slave to the scale. Numbers dont mean anything in the long run. Even if the scale says the same thing, if you are noticing that your clothes begin to fit loser, that is great. Scales can't distinguish between water weight, fat, and muscle. Some can, but not home scales. For one that can tell you your body fat %, try going to a gym. They will usually do it for free.
-Dont give up. The all or nothing mentality is not good. If you eat a piece of cake one day and look down to find that you "Accidentally" had 2 more, dont freak out. Accept that you made a msitake and get around that mental mid block that is saying "well you already overate, just go pig out". Focus on something else if that happens, for example exercise. Take a jog etc. It is okay to mess up now and again, but habits are not good. If you dont lose the weight you wanted the first week, dont give up. It may not be your fault.
Everyone's bodies are different and we all adjust to a healthier lifestyle differently.
Workouts can be tough as you want them to be. For some simple ones, YouTube has some good ones. For harder ones, you should probably join a site such as these:
ww.thedailyplate.com
www.sparkpeople.com
www.peertrainer.com
All of these sites are full or support, diet tips, workouts and more. But before you go and take off on your weght loss journey, just think.
This is not a diet, this is a lifestyle change. This should not be something you are going to do for one week and forget about only to gain it all back in one month. It is a LIFESTLYE CHANGE. Remember that, and everything should run smoothly. Good luck and God bless. Feel free to email me. I have accounts on all of the sites listed above and I am on a weight loss journey myself. Once again, good luck. :) |
