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I am currently recovering from an injury that caused me to shoot up to 210 lbs and im 5'6. I am currently back on a diet I have used through the years and has worked.
I will post the basics of it and if anyone has any questions you can post them here.
1. Eat 4-6 small meals per day of equal calories.
2. eat carbs earlie in the day keep them minimal in the after noon
3. try to drink a gallon of water per day
4. dont eat 3-4 hours before bed
5. work out atleast 3x per week for 30-45 min. try to do it early becouse after you work out your body will continue to burn calories faster for hours
6. If you want to speed up your weight loss replace 2-3 meals per day with a high protein shake(make sure the carbs and calories in the shake are low) I prefer whey protein. you can get 45 grams of protein and only 200 cal 2 grams fat and 10 grams of carbs. Read the LABEL becouse you may end up with a shake that is putting 2000 cal into your system!!!!
7. Keep your diet strict all week BUT pick on meal per week and EAT LIKE A PIG lol. I used to make myself eat and entire pizza every thursday at lunch. It gave me something to look foward to throughout the week and helped me fight of the everyday cravings.
8. Read the lables
10. Measure servings
11. Keep a diet log to track your progress
12. REMEMBER liquids other than water do have calories.
First of all, congratulations on the hard work you have put into losing weight. (Note: the injury/lack of exercise did not cause you to gain weight. Over-eating contributed to the fat gain. Keep in mind that people in a hospital commonly lose weight--and they are not exercising. They create a calorie deficit.)
There is no one diet/weight-reduction program that works for everyone. Thte plan you outline is very strict and filled with rules that seems to be working for you in the short term, but in the long run, may get broken. I tell my clients they should never create a food and exercise plan they do not want to maintain for the rest of their lives. I teach them how to manage the American food supply -- not "go on a diet". Dieting has the only escape hatch of "going off the diet" and "blowing it". The denial and deprivation associated with dieting contribute to obesity .... no wonder Americans are getting fatter and fatter.
For a long-term program that allows you to lose weight and have energy to exercise and create a food plan that will work for the rest of your life, I recommend you read the chapter on how to lose weight and have energy to exercise in[ my Sports Nutrition Guidebook (2008)|http://www.nancyclarkrd.com] My clients will agree that learning how to eat is preferable to learning how to diet.
Nancy Clark RD CSSD
Certified Specialist in Sports Dietetics
Nancy Clark MS RD CSSD
Sports nutrition counselor and food/weight coach
Author, Nancy Clark's Sports Nutrition Guidebook
Congratulations on your resolve to get your health back. Nancy is right. Diets are a short term solution to a long term problem. What is needed is a lifestyle change for most people. They need to find a way to include exercise and healthy eating as a way of life with weight loss as a side benefit. What will happen after you get down to the desired weight that you are looking for? Will you go off your diet plan? What will you do to keep the weight off and stay healthy? Here is a post or two from my blog that speaks to this issue.
i'm trying to recover from a long time inactivity due to a lot of reasons.
Actually i'm 176 and i need to achieve my fit at 165 kg.
Basically i follow your same rules, but it's really hard to not eat 3-4 hour before bed and i avoid to eat powder or other chemical things...
Best a chicken breast than a protein powder! Always!
I'm new to this website. My name is Pam, i'm 41, 5'3" and I weigh around 224. I have been overweight since I was 20. I have very poor eating habits. I eat all of the time, and anything i can get my fingers on. I eat when no one is watching. I hide candy bars in my car. when i'm out shopping at my local michaels or joanns store and i purchase something, i'll buy a candy bar and eat that. I do drink water and of course, you have guessed it, i do not exercise. In respect to not exercising, i don't have any excuses. why??? might you ask. We belong to the local YMCA and have for over 3 yrs. My husband goes faithfully at least 12 times a month (we get a lower monthly due to health insurance). I try to eat healthy. when we eat as a family (we also have two children, daughter who is 9 and a son who will be 7 next week) i will have a meat, mashed potatoes, rice, or pasta, and a vegie. BUT then comes dessert, and no i don't have dessert every night only because we don't need it every night, but then i will get a craving for something sweet. Either i'll ignore it or i'll eat a cookie.
I would love to run a marathon, not a full one or half, but maybe do like 10 miles. I'm NOT in any shape or form to do it now, but i would love to train for one. A friend of mine gave me this website so i thought i would check it out.
I even thought of submitting a tape for the Biggest Loser because i love that show and i really need a trainer to yell in my face to get my sorry *** off the couch and get it moving!!!!
thanks for letting me vent but it's bedtime as it is 1:45 am on friday morning.
Pam J from MN
I will prefer to drink more water as you can because the work is efffecticve to dissolve the cholesterol in the human body and it make you active . Try not to eat too much and fats and chlories foods avoid from these kinds of stuff. The other thing is to drink the Green tea it is the other natural remedy for losing weight and fats ...