Topic: Reasonable and Realistic ways to lose weight?
January 22, 2020 / By Aubry Question:
i am 5 8 and I weight 153 pounds
my goal weight is 140 pounds
i work 12 hours a day at a desk and have a one year old, going to the gym is not an option, plus I can't afford it. I have stopped eating fast food and drinking soda (I strictly drink water with meals now). Plus I have incorporated 2 fruit a day into my diet along with peanuts to avoid candybars. Why did I gain 2lbs this week? I really want to lose this weight by May but I do not want any fad diets as I am trying to eat better. Is it impossible to lose weight without working out for an hour or more a day?
Kay, Emily & Craig, ALL GOOD ANSWERS. Thank you so much. I loved the idea of dancing with my baby. Emily you gave the most useful information and even some examples of what to eat. Craig, I loved your answer as well. I definitely will be purchasing a jumprope this evening and buying green tea. THX again guys, sorry I could only choose one best answer!
Vianne | 1 day ago
It is possible to lose weight without a lot of exercise. Of course it is healthier if you can cut back on your food intake AND exercise, but I completely understand that sometimes there just isn't enough time in the day! There are a couple simple things you can do, though, without going to the gym, to get a little activity in! Things like always taking stairs instead of elevators, standing up from your desk a couple times during the day while your working and do 10 jumping jacks, and do some simple crunches,lunges, and squats in your home once you put your little one to bed at night. Also, you could buy a cheap jump rope at Target and jump rope for about 10 minutes a day just to get your heart pumping!
As far as eating, cutting out soda and drinking water is a really good step! Soda is so bad for every system in your body (even diet soda!) The best way to reach a healthy body weight and maintain it is to eat 5-6 small meals/snacks a day. You want to be eating a little something every couple of hours to get your metabolism going full speed ahead and to keep you energized to get through your long days! Also, this will prevent you from ever getting really hungry and overeating!
You're gonna want to eat foods that are high in fiber and low in sugar. These will keep you fuller longer and keep your blood sugar from spiking and then bottoming out, causing you to crash! Go for things like whole grain pasta, bread, and rice, oatmeal, lean meats (like chicken, turkey, and most fish), nuts and seeds, lean cheese and skim or soy milk, greek yogurt, hard boiled eggs or egg whites, all natural nut butters (like peanut butter and almond butter) beans and legumes, and of course fresh fruits and veggies! Also make sure you are drinking plenty of water! This will keep you hydrated and also help your metabolism and keep you energized!
Here's a sample of a day of heatlhy eating while trying to lose some weight or tone up:
Breakfast (within an hour of getting up... NEVER skip breakfast, it will cause you to overeat later!):
2 pieces of whole grain toast,1 Tbsp. natural peanut butter, a medium apple, and water
A Luna or Clif protein bar and more water
A turkey sandwich on whole grain bread with lettuce,tomato, mustard, and a slice of cheese or avacodo, a cup of fresh grapes, and a cup of skim or soy milk (and more water if you want)
A greek yogurt with a tiny sprinkle of granola and 3 or 4 berries plus water
A baked/grilled chicken breast, a cup of whole grain rice, and a cup of steamed veggies of your choice (it's ok to have a smalll desert with dinner once or twice a week!) and some more water
Snack: (this is optional depending on your hunger level)
An apple or banana with peanut butter or a couple handfuls of trail mix (not the kind with candy!)
And of course drink water throughout the day even when it's not time for a meal or snack! It can be helpful to get a reusable water bottle and fill it up, keep it with you, and then just sip on it throughout the day!
And also, NEVER deprive yourself of anything! If you ignore your cravings, they will just get stronger and stronger until you eventually break down and binge on that food. The best thing to do is just use portion control! If you have a major craving for some chocolate, have a very small portion (i.e. 2 hershey kisses or a very small handful of semi-sweet chocolate chips). You CAN eat foods you enjoy and that taste good and still meet your weight loss or maintenence goals. It's all about moderation and especially portions!
If you are ever in the position of having to go out to eat or stopping for fast foods, always check the menu for light options. Most places have nutrition facts on their menu now, which can be very helpful in making healthy choices! They tend to serve you 3 to 4 times the amount of a regular serving, so when your meal comes, pre-portion out what you will eat, and then ask for a box right away to put the rest in to take home and heat up for a quick lunch or dinner later in the week!
It can be frustrating when you don't see results right away, even when you are working hard. But just stick with it and I promise you will start to get results, and not only lose some weight but also just feel much better overall! Totally worth it!
well not eating fast food and soda is brilliant, make sure chocolate is kept to a minimum and only as a treat now and then. protein bars will actually stop those cravings for snacking and eating chocolate and have 30g of protein in most bars which is fantastic, 5 pieces of fruit a day is you recommended and they say about 7 to 8 glasses of water a day but i prefer drinking cups of green tea which are said to help with weight loss and tone up.
an hour a day is the daily advice the government give to us to keep healthy and out 5 fruit and veg a day etc and you could try jogging after work which i know is difficult and some people are self conscious doing that but remember this is for you and not anyone else, if you are sticking to your diet will give you more energy and don't disregard carbohydrates and some people like to do when trying to lose weights and their are slow and fast carbs with slow carbs being the better for you giving you more energy.
i would suggest power walking after work for about an hour and leading up to jogging when you are feeling fitter.
edit: nero peanuts have good fats which aren't saturated, their are unsaturated which are healthier than saturated fats.
Dance with your baby. Pick her up and put on some music and dance and have fun. Work up a sweat. You'll both enjoy the time together and the movement, and it's a lot more fun than sitting in the gym working on a weight training machine.
Take the stairs.
Run the stairs on your breaks.
Increase the amount of vegetables (particularly leafy green ones), and decrease your intake by the amount of calories you're taking in with peanuts.
Find the right diet for your individual body because there are many ways are there to lose weight just find what works for you
peanut have a lot of FAT in calories even though it has low in calories and high protein. For a workaholic like you, what u can do is only watch ur nutrition & just a simple cardio for 20 minutes a day! avoid as many fat as possible in food. Here's video for reading nutritional labels : http://www.youtube.com/watch?v=KXwLUA_ucCk and here the easiest way to lose fats : http://www.youtube.com/watch?v=p_0TUFpIqRQ okey hope helps :)