Healthy Diet Plan | Tracy Weight Loss

June 27, 2011

Weight Loss Plan, Help Me out !?

Filed under: weight loss — Tags: calories, diet and exercise plan, extra money, goal weight, healthy diet plan, insurance, job, nutritionist, weight loss plan — Tracy @ 7:02 am

A weight loss question that should definitely interest you all this week

Question: I need some help making a diet and exercise plan ! I want a plan that will keep me active, and one that I can do with a friend so I actually want to do it. And I need help creating a healthy diet plan, with under 1800 calories, as advised by my doctor. I’m 16 years old, I’m 5′5 and I weigh 183 pounds right now. My goal weight is 150 pounds. Can anyone help me ? (: Please and thank you. I need an answer fast so I can start soon. (:
And I want only serious answers please ! I don’t have time to go to a gym or anything due to my work schedule, that’s why I’m asking on here.
For everyone suggesting a gym, I stated earlier that I don’t have time for one, and I simply can’t afford to go to a nutritionist or anything like that. I’m only 16, my job doesn’t give me much extra money and my insurance isn’t all that great.

Answer: FOOD- (drink TONS of water) you can have one day per week where you can eat whatever you want
(also, don’t buy junk food so you can’t eat it!)

breakfast - fruit, yogurt, milk, two scoops protein powder in blender (protein smoothie) or oatmeal with fruit in it

snack btwn bfast and lunch - fruit (apple, pear, grapes, whatev.) with a nonfat cream cheese dip or peanut butter is even better

lunch - sandwich on whole wheat/grain bread w/ no condiments with a side of soy/baked/wheat chips or even a salad w/ no dressing (you dont have to have the same thing every day - look online for other healthy lunch choices)

snack btwn lunch and din. - almonds, low-sugar yogurt w/ granola, trail mix (not a lot of marshmallows or choc. chips - mostly nuts and raisins and dried fruits), etc. (again, look online)

dinner - whole wheat pasta with sauce and veggies, lean meats like chicken (grilled is always better), grilled shrimp or other fish (tip - always have a salad BEFORE dinner so you fill up on veggies and less carbs and stuff)

dessert - fruit (healthy and sweet) or a little bit of DARK chocolate (darker = healthier)

EXERCISE- (tip - drinking cool water while you exercise helps reduce soreness and builds muscle)
- rent dance videos (like zumba) from the library to do with a friend
- rent Pilates and/or yoga videos
- every time you get the mail, walk around the block once
- find bike trails close to home to check out
- sign up for a 5K to run with a friend
- become a dog walker - lots of running and walking (you also get some extra $)
- do some sit-ups/push-ups/planks whenever there are commercials in a TV show (switch up the routine so its not boring)

healthy tips -
- when you go to a party, eat before you go so you dont fill up on junk and ruin all your hard work
- if you want a soda taste but not soda, mix seltzer with a splash of 100% fruit juice
- switch to nonfat/skim milk and whole grain/wheat bread
- watch your fat intake
- get at least 8 hrs of sleep per night and stick to a schedule - it will make you feel more awake (go to bed at 10 every night and wake up at 7 instead of going to bed at 1am and waking up at 10)

hope i helped and best of luck!! have a great summer and get fit! :]

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August 13, 2010

Weight Loss and Healthy Diet Plan?

Filed under: weight loss — Tags: exercises, healthy diet plan, healthy meals, hips, upper thighs, weight loss, workout schedule — Tracy @ 7:01 am

This week’s question is as follows:

Question: okay so i am 15 years old
im 5 feet 4 inches tall.
i weigh 145 pounds
my hips are 38 inches around
and my upper thighs are 25 inches around.
i would like some healthy meals and/or plan and also a workout schedule and different exercises etc.
I would like to add that im a vegetarian but i also eat seafood.

Answer: Hi

Im also 15 and i last September i weighed 145 pounds and lost 33 pounds and i now weigh 112.
To loose weight it is very simple. Don’t listen to diets or plans or anything. Just be natural .
Ill give you my best tips :

-eat smaller and healthier portions throughout the day but more frequently (ex- eat 5 meals a day but make your meals half the size) this will speed up your metabolism and
-drink TUNS of water
-walk every day for 30 min, and also do a 30 min workout thats high impact on the body (dance, ect.)
-Pick 1 day on the weekend and 1 day in the week to take a break from your workouts
-Pick 1 day each week to indulge and not worry about your diet (make sure its only one day a week and it will not affect you at all)
-do not pick at food! Put what your gonna eat in your plate and don’t eat anything else! especially when making the food.

Hope i helped:)

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