20 pounds- is a bit much. 15 pounds is more realistic and healthier for your height, body type, gender and age. But sure I’ll give you tips to loosing 15 pounds.
- stick to only drinking water through out the day (no soda or fruit drinks)
stick to snacking on fruits or small portions of protein through out the day (ex: apples, grapes, peaches, nuts, cheese sticks)
- stick to eating only serving size at each meal (ex: have a bowl of cereal- but only have a cup of it- no more than just stop). make sure you get protein and whole grain at every single meal.
ex: breakfast: u may measure a cup of cheerios w/ skim milk and hard boiled egg
and then at lunch you may have whole grain bread w/ lean turkey deli and then at dinner you may have some sweet potatoes and grilled chicken-that would all be healthy.
- also try to stay away from red meat- sticking to chicken, fish, turkey, cheese, soy, peanut butter, nuts, hummus, and beans for your protein
- eat around 1300 calories would be ideal and exercising about 30 minutes 5x a week would also be ideal.
just become more mindful of what your eating. a sample 3 day plan would look around something like this
Breakfast:
cup of multi grain cheerios w/ cup of skim milk, banana and 2 tbsp peanut butter
Lunch:
whole wheat pita, tuna, low fat mayo, lettuce and tomato and baby carrot sticks w/ hummus dip
Dinner:
cup of cheese tortelini pasta w/ tomato sauce, cooked broccoli
Snacks:
1) apple
2) cheese stick
3) orange
Breakfast:
cup of cooked oatmeal w/ raisins, hard boiled egg
Lunch:
2 slices of multi grain bread w/ smoked turkey deli and celery sticks w/ tbsp peanut butter
Dinner:
medium slice of baked fish, some brown rice, cooked carrots
Snacks:
1) fat free yogurt
2) handful of dried apricots
3) banana
Breakfast:
plain yogurt, berries and two granola bars
Lunch:
whole wheat pita w/ egg white salad, lettuce, tomato, cherry tomatoes w/ hummus dip
Dinner:
two slices of pizza (take off the cheese) and add turkey chunks on top (lower in fat), salad, light dressing
Snacks:
1) handful of peanut nuts
2) grapes
3) banana and cheese stick
For Breakfast, oats meal is a very good meal to start a day.—— It has no fat but it produce more energy.Morning we need more energy to do work. A cup of milk. A fruit.
