How much weight will I lose on this diet?
ROUGHLY (per week)
Breakfast: Coffee with a moderate amount of milk
Lunch: Apple
Dinner: 600 cal dinner
Snack in eve: Fruit
im 119lbs and 5ft 6… 15
Consume healthy foods and do not skip meals. Eat three meals each day and some healthy snacks if you get hungry. Your blood sugar level will be steady, and you will not feel as hungry.
Eat at the table, not standing up. Have one specific place you will eat all your meals (unless you are out with friends). This keeps you from eating food mindlessly in front of the TV. Take time to chew, count to 30 for each bite. Chewing more can help you lose weight. You will find that you will get full faster, and will not have to eat as much. Remember that it takes at least 20 minutes to actually notice that you’re full or not hungry anymore. Try not to overeat, when you feel satisfied stop eating. and don’t let yourself eat anymore if your not finished.
When you snack, choose healthy fruits and vegetables rather than candy or chips. Or, if you really hate veggies, get some fat free dressing to go with it, or instead opt for the new low-fat chips that have recently appeared these days. Light yogurt helps boost up your metabolism and tastes great. Popcorn, minus added salt or butter, are excellent munchies. It is full of fiber, will fill you up, and tastes good.
Walk as much as you can (the average person burns about six calories per minute walking). Try to walk at least one mile a day to start. Each day walk a little further. Walk at a brisk pace, and if you find you are getting out of breath then slow down. In the beginning it is more important that you at least walk, rather than walk fast. Take the stairs instead of taking the elevator. Dance by yourself to the music on the television or your MP3 player. Any movements will make you lose weight, so have fun and dance your way to a thinner you!
Exercise. It doesn’t matter if you lift weights, walk around your neighborhood, swim, or jog on a treadmill, you will lose weight, as long as you exercise 3-4 days a week, and burn more than your calorie intake. If you don’t have a treadmill, find a pool, walk into waist deep water, and run in place, this burns just as many calories as running on a treadmill.
Drink at least 8 glasses of water a day. You probably don’t have to drink that much, but many think that there’s nothing wrong with it. You do not have to drink them down all at once, but keep sipping all day. Do whatever is comfortable and convenient for you, as long as you drink that amount of water. This will help you feel more full.
Anything you drink will contain calories, but drinking only water is boring, and becomes a chore. Simply taking in more fluids daily will improve your health and digestion immensely. Fruit and vegetable juices will add sugars and calories, but they’ll also add nutrients and anti-oxidants. Go for juices that are not from concentrate (“Simply Orange” is a good one and so is V8 and V8 Splash) or make your own to minimize the bad parts.
Weigh yourself every week on a certain day in the morning before you eat and after you go to the bathroom. this will show you’ve lost weight rather than weighing every day.
Record your progress. This way you can notice any major changes. Keep a log of everything you eat, every exercise you do, and how many inches your waist is (or whatever kind of body part that needs weight loss). Add up your total calorie intake of that day (try and keep it at a maximum of 2000) and how many calories you burned (most exercise machines will give you an estimate of how many calories you burned). If your diet or exercise changed you can see what plan worked best for you. Also, if you record the calories you have eaten, you can input them in websites that will then calculate whether you should have eaten more, or less calories that day, and you can plan from that.
Be Confident. If you are confident about losing weight you will be more likely to have some great progress! It actually works!
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