Opinions and help on my weight loss plan?
I'm a 21 year old female, and have been working out at the gym to try and lose weight(currently 196lbs, want to go to 130lbs). Right now my routine consists of 30 mins on the stationary bike, and either 30 mins on the treadmill or 10 mins on the stepper or elliptical and 20 on the treadmill. I do this 4-6 times times a week, sometimes followed by a swim. I will be starting strength training in the next few weeks but wanted to get my cardio up first, I will also be starting Tai Chi in April as well as a belly dancing class.
I normally eat around 1200-1500 calories a day, but can't seem to get more than 30g of protein in. So I bought a protein powder(soy protein) and hope it will help.
What else would you suggest I do to help lose this weight? I am eating healthy and try to eat food that is going to benefit me(leaning more towards veggies and fruit). I don't eat chips or drink pop, except on the rare occasion.
So, what do you think about this plan and what would you suggest I do to improve it? Thanks so much!
- Anonymous9 years agoFavorite Answer
Cook healthy & balanced meals and Eat at home more often. First let me just tell you that skipping meals or not eating much doesn't make you loose weight. You want to loose weight in a moderate fashion so that your body doesn't gain all the weight back when you begin to eat normally. Drink lots of water; Eat every 2-2.5 hours, small meals, 5-7 times A day. This speeds up your metabolism. Reduce your caloric intake to *1,200 cals a day & your total fat grams to less than 35 grams. Some people even eat at their rmr level which ill provide for ya (links below). What you should do is WALK; it is better than running. If you do run, jog on the treadmill with no incline. A thin person is this way because it is 90% of what we eat and 10% workout. Choose as well if you want to work out & eat or eat less or a combo. But remember to choose Which one will work for you and if you do decide to not workout then view the links I will provide to eat the necessary requirements the body needs. Anyway, w/ cardio, like a stationary bike, the belly is sweating and burning fat and those thighs are slimming down b/c you are sweating all over-Not a lot of people know that walking, the bike, elliptical, etc. burns fat around the mid section and around the thighs. If you’re into sit ups, you should try to do 3 sets of 10 on a mat. If you’re not familiar with sit ups, just ask personal trainers at a gym. You can just walk in & ask! ALSO IMPORTANT: Do not use incline with bike, treadmill, elliptical etc. ok? -because your thighs will get bigger. If you already have bigger thigh Muscles they will continue to maintain the "bigness" & or increase in size. But hey, if you want to burn fat And GAIN A LITTLE MUSCLE TOO then try a little resistance! Cardio helps your heart and with depression so yay for cardio! It works well for people too who are getting rid of that little bit of fat thats stubborn and or people trying to become tone and tight. Tapes of Cardio Burning or fat burning work too Or Buying a treadmill or bike so that this will always be available for you. Try to cut down on red meat. Red meat takes so long to digest which make you weigh more on scale than you should. I’m not trying to promote becoming a vegetarian, but giving this a try helps w/ swifter weight loss. Drinking lots of tea like white, chamomile, and green will help too. Sugarless gum curbs hunger and from overeating.
Having a high protein diet is ideal in loosing fat, & keeping lean muscles because usually the more protein is in a food-there less calories from fat & bad fat (trans fat and saturated fat). I eat lots of beans( Pinto, kidney-RAW; never in can(but that is just my choice-if you wanted canned its NO PROBLEM). No sugar applesauce is a great snack-find it in jar form or mini cases. Try Quinoa or flaxseeds or something nutty texture like Oatmeal-old fashioned rolled oat too, you can find Quinoa in your grain, beans, or nut aisles. You can sprinkle these foods on all veggies & salads. I also eat lots of salad w/ tomatoes and carrots! Eat salad with no dressing too or dressing that has 50 calories per 2 tablespoons. Try Bear Naked products-particularly Bear Naked's Fit, Vanilla Almond Crunch and Bear Naked's Fit Triple Berry Crunch. The entire kosher aisle has many products to munch on like Matzos. I like the 100-110 calories per cracker. Try Edamame (soy beans) too! - Tons of protein! (Veggie section even though it’s a bean loll)-get the non gmo kind. Dairy: well cheese-I'd suggest you go for yogurt over cheese and id cut back off the cheese for awhile because of the high saturated fat which is fat that is difficult for the body to break down thus causing unnecessary places for fat to sit on body because it doesn't know how to appropriately break it down. Try a yogurt called "Fage 0" or "Chobani" yogurt. ALL vegetables are fun and easy to cook-broccoli, asparagus, yams, pumpkin, cabbage, carrots, cauliflower-and you can do whatever you want with it (boil, steam, roast, stir fry, baked...etc.) Try having all of your meals with colors of vegetables. For example, if you make grilled chicken then make sure there are tomatoes, broccoli, cauliflower, and or carrots on that plate! Oh hey, when you are buying bread or other food products if the label doesn't say 100% whole wheat then chances are that it is not whole wheat. Make sure you get the 100% whole wheat ones (it will say “WHOLE” wheat as its first ingredient) on foods and carbohydrates aka grains. There is also absolutely no sugar in Matzos btw (sugar if not burned turns into fat). I bake Matzos for about 2 minutes and then break them up into squares so it looks like chips! Oh, did I mention they are extremely delicious!? Miso soups and brown rice are great too and cut back or limit your refined foods. Hope I helped!Source(s): Chart of weight to height ratio. http://www.rush.edu/rumc/page-1108048103230.html Caloric needs: http://www.freedieting.com/tools/calorie_calculato... Slimmer thighs: http://www.slimthighsexercises.com/ Write down everything you eat; calculate what you eat w/ this: http://www.acaloriecounter.com/ Refined foods: http://www.livestrong.com/article/27460-list-refin... To calculate your bmi: http://www.nhlbisupport.com/bmi/ Loosing weight: http://www.webmd.com/diet/default.htm This will help you w/ shopping: http://www.lanimoo.com/lifestyles/diyhealth-defini... What labels truly say: http://www.nhlbi.nih.gov/chd/Tipsheets/reading-lab... Best link of all! http://www.webmd.com/diet/calc-bmi-plus ^It helps with everything! Email me anytime!
- RachelLv 44 years ago
Well the best way is count your calories! Do not eat mare than 1200 a day! Do sit ups, jog, if you are into any kind of sports then play! Swimming is great as well. I don't know what foods you like to eat but get lots of lean protein (turkey is good for that), veggies, and vitamins. At your age instead of taking lots of vitamins I would take a teen multivitamin and drink lots of juice, apple, orange and grapefruit are my faves! Hope this helps!
- 4 years ago
eat chili for a couple of days research shows that chili peppers boost your metabolic rate burning 50 more cals a day
- 5 years ago
visit a store instead of shopping online
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- 5 years ago
focus on eating when you re eating