Topic: Tips for weight loss(Please no acai berry ads)?
December 16, 2019 / By Maxene Question:
I am working out to get into the military, I had to get down to 228lbs from 248lbs so far I have lost about 7lbs (in a week and 2 days) and I need tips to see if there is something I can do to speed the process. Here is what I do every day.
8AM - Get up and walk 2 miles in 30 minutes
8:45 - Eat a bowl of raisin bran or smart start with 1 cup of skim milk
10:45 - Eat a piece of fruit with a Fiber One Chewy bar
12:45 - Lunch: 3oz raw broccoli 3oz cucumber 3oz baby carrots 3oz chicken 1.5oz cheese
2PM - Pushups and situps (5 more than previous day, currently at 80SU and 55PU)
2:45 - Snack 2 pieces of fruit
4:45 - Egg with toast
6PM - 2 Mile run
6:45 - Fruit
Currently my daily intake is around 1500-1700 Calories
any pointers? I know that eating too little will not help me and actually cause me to gain fat(something I definately don't need to do) and I am right there on the boarder of eating too little.
here's a summary of my tracking
@Gabe - I am looking to go into the Marine Corps
Laureen | 4 days ago
You are on the right track. There are many sensible things you can do that will make a tremendous difference over the long term if you need to lose weight. It can be done in a healthy way. This is what has worked for me.
Keeping a food journal really does help. It will give you a much better sense of how much you are eating, and when, and why.
Make a few additional small changes - walk everywhere, always use stairs instead of elevators, walk on escalators, get up and move around at least once an hour if your work or your life in general is sedentary, walk every day, use a pedometer. Walking 10,000 steps a day is a really good idea. Build up to a long brisk walk everyday, or most days. Be more active and watch less TV and spend less time on the computer. Buy one piece of exercise equipment to have at home and be strict with yourself about using it. Sometimes you can find mini-steppers or exercise bikes at second hand stores and thrift stores for just a few dollars.
Start a weight lifting routine. Join a gym. Possibly you can find one that has someone who specializes in weight lifting programs for beginners. Weight lifting will increase your metabolism as well as improve posture and appearance overall. Even if you can't get to the gym you can work out at home using things around the house. Invest in a good weight training book. The Dummies series actually has a good one.
In terms of diet, cut out or reduce things like junk food, pop, fat, fast food. Eat more fruits, vegetables, whole grains, lean meat, fish. Particularly if you choose a vegetarian lifestyle include natural peanut butter, hummus, dried fruit and nuts. Pay close attention to getting the nutrients your body needs to be healthy.
Make your portion sizes smaller. Use a smaller plate - in our society we have become accustomed to thinking that we need a large plate of food at every meal, and we don't. About quarter of your plate of food should be protein and at least half of it should be veggies.
Learn to count calories. At your current weight and activity level, you may possibly need about 2000 calories or more to maintain your current weight. So you will lose weight at a reasonable and healthy rate if you cut back to about 1600 or 1700 calories a day.
Eat small amounts frequently, rather than three large meals. Never skip breakfast. Include some protein in your breakfast. It will help get you through the day.
Drink plenty of water, at least 8 big glasses of water a day, and more if it is very hot, if you sweat a lot, or if you are exercising intensely, and eliminate fruit juices. Fruit juices have too many calories, so get your vitamins from fresh fruit, not the juice. You will begin to see changes in your body.
Check out websites about nutrition, exercise, weight training, etc. Here are a few helpful links.
Sounds like a shitty life if anyone follows that, I rather die young and enjoy food then do all that crap
eat chili for a couple of days research shows that chili peppers boost your metabolic rate burning 50 more cals a day
take a 30 second break in the middle of your meal evaluate just how hungry you still are before getting back to your food
Your food diet seems to be pretty decent, but I do have some extra advice for though. You should include some weight lifting into your routine as well as resistance training. Your calorie intake should be like this " 241 x 7= 1,687 calories". That is the calories you should be taking in everyday. That is recalculated after more weight is lost. Also make sure you are drinking plenty of water. I also recommend keeping a food journal. What you do is you write down everything you eat at what time and how many calories did it contain, because you should be eating every 4 hours. I hope this helps and Best of Luck :)