how long did it take you, what did you eat,how long did you work out,how much did you weigh???!?!? thank you!!
and did i eat good?
BREAKFAST:Yogurt
SNACK:apple
LUNCH:small side salad,wrap.
SNACK:grapefruit
DINNER:small piece chicken,green beans,small potatoe.
i normally eat about like 2500 calories a dayyyy.
That's actually a good diet. You might want to eat a little more than just yogurt for breakfast though. Try some kind of whole wheat cereal. Whole wheat is better for you and it will keep you full longer. Try to avoid fast food where you can. I know sometimes you have no choice, but the oils that they cook with are....gross. Let's just leave it at that.
Ok, on to the exercise. Depending on what your trying to do, which I'm as assuming is loose weight, you need to focus primarily on cardio. This is any rigorous activity that works your heart and lungs. Running, swimming, and using an elliptical machine(my favorite) are all cardio. You need to do at least 45 minutes before your body starts to burn fat. However, if your not in great shape and you can't go for that long, just set goals for yourself or exercise multiple times a day. Even if you don't exercise for long periods of time, your still burning calories and that's what counts. Make sure that you drunk lots of water. It is so much easier to be active whenever you are well hydrated. When your not, whatever activity you choose, it's going to suck. It's true. I can't even run a half a mile before I'm totally winded when I'm dehydrated.
Your probably going to discredit me when I tell you weight, but just keep reading. Right now, I'm 120 lbs. I'm trying to loose some. I know, your thinking I'm a stick. But, it's actually harder for a smaller person to loose weight than it is for someone who weighs more.It may seem like I'm too skinny, but my body is not built to carry extra pounds, and since college I've put on a few. I eat very healthy. I eat very little red meat, almost no fast food. And when I do eat fast food, I eat a salad or a grilled chicken wrap. I have a workout routine that seems to be doing the trick. You can email me if you want the details. It will probably take you about 3 months to start to really see results. I know, not the best news, but it's the truth. I hope that I was able to help you. Good Luck. ^_^
Your snacks, lunch and dinner are great, but you need more food for breakfast. An easy way to make a healthy bigger breakfast is to cut up 1/2 a banana and 1/2 serving of raw oats and mix it into the yogurt. Or, add a hard boiled egg and just eat the while part.
When I was losing weight the healthy way, I ate about 1200 - 1400 calories a day and ate no more than 100 g net carbs (total carbs - fiber = net carbs), at least 15 g of fiber from foods (I supplemented the rest), at least 60 g of protein, and no more than 20 g of fat a day. I also made sure I was getting all of my vitamins and minerals, except potassium, which I was satisfied with at 80 percent. I'm at a lower calorie intake now, but still the same rules.
I exercise 7 days a week with varying intensity. 3 days, I do 1 1/2 hours of vigorous lap swimming and 45 minutes of High Intensity Interval Training (HILT) using stairs. I walk briskly for an hour and stretch. 3 days I do an hour of brisk walking and jogging interval, 30 minutes of strength training, and stretch. On my rest day, I do 1 hour of leisurely walking and stretch.
I lost weight in sections. This time around I've been doing this for a month and have lost 17 pounds, going from 161.5 to 144.5. I am 5' 7.
I weighed over 240 pounds, then I started educating myself on how my body works and how it's possible for me to burn fat. If you over eat, you gain weight. If you under eat, you can't lose weight.
I have since dropped down to 176, which is perfect for my frame. I also opened my own fitness company and I write free educational articles for those that want to learn more about exercise and weight loss. I highly suggest you read the articles located here:
http://www.befitonline.com/Newsletter.html
You diet is very good
Your eating very healthily and if you keep on track you should loose the weight easily, as long as you exercise as well
I'm in pretty good shape (others say I'm hot! lol you know), and this has been a challenge considering that I'm a hard working mother of two, w/very few time for my own. I'd say that this is because I'm been interested for a long while on my health. Succeeding is a combination of perseverance, knowledge of what is right or wrong (and this takes time, and that's why you need...), a lot of patience!. All of this start in your mind, you get the power in your mind. Sounds easy but I know it isn't, but is totally POSSIBLE if you REALLY WANT it. You are in a right path 'cause I see you are interested, you are looking for info. Keep looking it! but watch out from where/who you do so. Real serious book about the matter. Ask a lot, but only to professional, this is veeeeery important.
Ok, about your concern of what you are currently eating: it is not right! you are torturing your whole body and mind!. If you usually ate 2.500 cal, it is very harmfull to suddenly cut more than a 1.000 cal. The key is going slowly, eating nutritious food in the right amount. Additionally you should start a plan (as simple as you want) of exercising, this is vital as well, for the succeed of your goal.
Few tips for your daily eating routine:
- Breakfast: complex carbohydrates (forget about refine wheat bread, cereals, etc, everything MUST TO be "whole" or "integral"). Change immediately everything that contains sugar (replaced it by sweeteners, e.g. "Splenda" ). Protein from eggs or meat. As natural as possible. Yogurt is right at every time of a day. Low fat milk, sugar free juice, tea/coffee. Snack in the morning: you can still eat carbohydrates: an apple is right, try to eta different fruits everyday so you don't get bored. I would say that in this meal you can eat as much as you want of the "right" foods.
- Lunch: start to go down with the amount of food, specially cut the carbohydrates (but not they all). Remember no sugar, only complex carbohydrates.
- Afternoon snack: ONLY: NATURAL nuts, dry fruits (watch out with those with sugar, and other additives, they have to be natural), low fat yogurt, low fat-no sugar ice cream, no-sugar chocolate! ;-) (I eat chocolate everyday). FOrget about carbohydrates at this time in the day.
-Dinner: salads with protein (e.g. as you said, chiken or eggs, turkey). No-sugar gelatin is excellent to fill the "empty" spaces in your stomach that remain after your meal ;-P eat this kind of gelatin as much as you want.
Remember to avoid sugar, always prefer whole grain wheat/ complex carbohydrates and take a walk or some aerobic exercises you like.
I wish you the best of success!!
0 ความคิดเห็น:
แสดงความคิดเห็น