Keep the weight loss questions coming! I liked this one:
-Write down what you eat for a day and look to see where you have your faults
-Try to aim for 1500 to 1800 calories when you are not trying to lose weight, and 1200 when you are
-Use calorie king.com, or the nutrition labels to determine how many calories you are eating
-Try to eat lean protein, whole grains and a lot of fiber
-For breakfast: Aim for 200 to 300 calories
-Example: Egg beater burrito on low carb tortilla with an orange and some almonds
-Example: 2 slices of whole wheat toast with 1 T peanut butter and a few slices of lean deli meat
-For lunch: Aim for 300 to 400 calories
-Example: Grilled chicken salad with reduced fat dressing with skim cheese and an apple
-Example: Whole wheat bread sandwich with turkey, cheese and lettuce (other veggies too!)
For supper: Aim for 400 to 500 calories
-Example: Whole wheat pasta with a marinara sauce, grilled chicken and a side salad or fruit
-Example: Pizza tortilla- Low carb wrap or tortilla with pizza sauce and skim cheese, with fruit
For snacks: Aim for two snacks a day, 100 to 200 calories each
-Examples: Granola bar, apple and peanut butter, smoothie, almonds, protein bars, etc.
2. Exercise
-Exercise 30 minutes a day to maintain your weight
-Exercise 1 to 2 hours a day to lose weight
-Do cardio every day
-Do weight lifting or toning 3 to 4 times a week
-Take 1 rest day where you don’t do anything, or just go on a light walk
Cardio examples: (You want to sweat)
-Running
-Bicycling
-Swimming
-Walking
-Jumping Jacks
-Jumping rope
-Trampoline
Toning examples:
-If you can, weight lift at your school
-Yoga
-Pilates
-Squats
-Lunges
-Push ups
-Crunches
3.Remember that the number on the scale isn’t everything!!
-You may not have lost weight, but if your clothes feel looser, or your measurements (waist, hips, etc.) get smaller, then you have lost fat and gained muscle– WHICH is a good thing!
–Even if you don’t loose weight, if you feel better, thats what counts
4. Drink Lots of water and have fun!!
I hope I helped!
Hey there, send me an email if you like at nutritionkid@gmail.com to talk more about this, I can set up a general diet/nutrition plan/exercise plan, for free obviously
Comment by Nutritionkid — August 11, 2010 @ 12:52 pm
high protein low carbs. Veggies, lean meat, white meat. Watch your intake and exercise, cardio.
Comment by abbey! — August 11, 2010 @ 12:58 pm