Weight Loss Advice Please! Its Alot To Read, But I Would Greatly Appreciate Anyone Who Will Help. ?
Howdy. Im 23 and I am overweoght, I have been all my life. I have been on diet after diet after diet and I always get discouraged and give up andg ain back all the weight I lost (the usual sob story). The thing is, I have been single for 3 years becuase I have been focused on school, BUT I graduate in May, and I will be moving away, so my goal is to loose 100 pounds by then. I would be happy with loosing 2-3 lbs per week. I know I can do it, I just need some advice, maybe from someone whos been there.
Here’s what I am doing.
last monday I started my new weight loss routine. I eat no more than 20 grams of fat per day and I try to stay away from the packaged foods and I try to eat as much whole foods as possible. I have cut out ALL fried food, sweets and junk food although I have not cut sugar out of my diet becuase I would like to keep fruit in my diet and healthy sugars. Also, if I cut sugars completely out, I will go crazy and I would have given up by now. I dont snack and I eat 4-5 small meals a day. I am also drinking about a gallon of water every day. So theres an idea of my eating habits, now for the excercise. I do aerobics such as Crunch dance videos at about 50 minutes a piece or Tae Bo five nights a week in addition to a brink walk for about 30 minutes prior. I havnt added weights yet becuase Im afraid of gaining too much muscle. I was wondering if there are any home remedies I can do to boost my weight loss so I see results here shortly so I dont get discouraged. I would liek to stay away from weight loss pills and so it all naturally. I have heard of drinking apple cider vinegar before bed helps to flush out your system, but I dont know. Thank you for taking time to read this and does anyone have any other ideas that might give me a little boost. xoxo and thanks for the support.
A good diet needs to be low-calorie, based around 40% protein, 30% low GI carbohydrates, and 30% healthy fats. You need to get plenty of water as well. You should be having 3 small meals a day and 2-3 small snacks to speed up your metabolism.
Don’t just go by calories, whether or not the food is healthy matters just as much, contrary to popular belief. Fat-loss is not as simple as the calories consumed and the calories lost. Change whatever your current meal plan is to something more like the following:
Breakfast: Oatmeal, 1 whole egg, 1 orange
Snack: Oat bran bread and a serving of lean chicken
Lunch: Serving of lean beef/ lean chicken/fish, and an apple
Pre-workout Snack: Scoop of Whey protein in water, and a serving of fruit.
Snack (Post-workout): Either have a small serving of fish here, or you can have a protein supplement (Whey is the best) mixed with all natural organic peanut butter, water/milk, and possibly fruit too, especially if this is after a workout
Dinner: Serving of fish
Before bed: Cup of cottage cheese, or a scoop of casein protein
For exercise, do HIIT (High Intensity Interval Training). HIIT is the most effective cardio exercise, burning fat 9 times more effectively than any other cardio. It should only be done 2-3 times a week, non-consecutively, due to it’s intensity. It is also the only cardio that does not burn muscle mass (which will help you reach a nice, toned look).
About weight-training, you should definitely start. Muscle mass actually helps burn fat, and females can not get bulky without the use of steroids, since females have 1/10 the amount of testosterone as males. Do weight-training 4-5 times a week, and do HIIT on off days.
Use heavy weights and low reps, I cannot stress this enough, there is so much misinformation about low weights and high reps toning, but that’s all completely myths. All low weights and high reps do are increase endurance and completely fatigue slow-twitch muscle fibers, they do not tone!
Another thing you need to know, you require 2 full days of rest minimum for a muscle that you have worked out to repair and rebuild. You can still workout everyday, this just means that for 2 days, the muscle you just worked out will not be worked out.
Here is a sample exercise routine for you:
Monday: Deltoids, Triceps
Tuesday: Traps
Wednesday: HIIT
Thursday: Legs, Forearms
Friday: Chest, Biceps
Saturday: HIIT
Sunday: HIIT
GO to: http://hcgcoach.com/index.shtml
Read: hCG Diet (aka ‘The Weight Loss Cure’ & Dr. Simeon’s Protocol)
I think your plan is perfect. I really cannot think of anything else you need to do. I think you well are on your way to reaching your goal! The only thing I could say is to never give up. Don’t expect perfection…no one eats healthy ALL the time. Just try to eat healthy most of the time. Have the foods you crave every once in a while to prevent binges- just have them in reasonable portions and savor every bite!!
As for building muscle, women don’t have the testosterone levels to ‘bulk up’. So you really don’t have to worry about that. For the long, lean sculpted look, I am a BIG fan of Pilates. It changed the shape of my entire body after only one month! It also speed up my weight loss, which you say you are looking to do.
Kudos on developing such a realistic, healthy, and balanced plan. And again: NEVER GIVE UP!!!!! If you want a success story: my plan was similar to yours, and I lost 60 pounds in about a year. I have also kept that weight off for two years. So I know you can do it.
I’ll tell you what I did. I lost 55 pounds and kept it off for over 3 years and counting.
First, I started excercising. Just 30 – 45 minutes a most days.
I snacked. I would eat 3 meals a day, but if I got hungry, I would eat something. I can’t starve myself. I also cheated sometimes – yes this means you can have sweets, fried food and junk food sometimes while still losing weight. Just don’t eat it every day. If I don’t do this, I binge.
As far as food went, I simply started eating healthier – similar to a heart healthy diabetic would eat. Lean cuts of meats, healthy veggies. Balanced meals. Cut fats – use cooking methods that use less oil. I also try to eat enough fiber. I have also found that eating a high fiber breakfast or including protein in my breakfast helps a lot.
I never did take any pills. And by the way – muscle is good. While it won’t show as much weight loss on the scale, it makes up for inches lost. It also helps you lose weight more down the road – it uses more calories than fat!
One last word of advice that really helped me – if you suffer from depression, get help for it. I found that some of my eating was actually from the depression, as was my lack of energy. It really helped me stick to eating healthy.
If you need some support along the way, feel free to e-mail me!
Three steps that have really helped me are dieting, exercising, and the correct weight loss supplement for losing weight. Focus on those three things and you will lose weight considerably. I exercise 30 mins a day along with taking Proactol, a natural weight loss supplement that I saved money on at theweightlossplace.com
Good luck and stay focused = )