Topic: Exercising regularly but not eating healthy?
June 19, 2019 / By Charity Question:
I'm an athlete(tennis player) so I'm exercising every day. It all started when my coach told me to lose weight. He said that I needed to lose like 15 pounds and I should eat 1800 calories per day(that's what he said). Since then I'm obsessed with weight loss and -guess what- I've gained weight! I'm thinking about food all the time and I eat a lot even if I'm not hungry.
The only thing that I ask you is to make me a small meal plan for one day just to see an example of a healthy meal plan because I have no idea what I'm doing right now! I've ruined my health and my body and if I keep like that I'll stop being a good player.
I don't want any diet tips or pill because I know them all! I just want one good answer nothing more and I promise that I will choose a best answer if the answer is good.
April | 1 day ago
I'll gve you a very basic diet plan based on 1800 calories(since that's what your coach told.)
milk: 1 cup
wheat cereal :1.5 cups
skim milk : 1.5 cups
A juicy fruit: 1/2 cups
Snack (between b/fast and lunch)
Oatmeal : 2/3 cups
4 egg white and one whole egg scrambled
An orange-type fruit : 1/2 large
Brown rice : 3/4 cups
Chicken breast: 3-4 oz
Any kind of beans (cook without oil): 6 oz
salmon or any other fish or chicken breast : 4oz
broccoli or any other leafy vegetable: 1 cup
Yams or sweet potato: 4 oz
Chicken breast or fish: 3 oz
Large mixed green salad with light dressing: 2 cups.
2 cup milk.
Hope that helps. I recommend you contact me at [email protected]
if you want any more help. I'll be happy to help.
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i have lost it eating healthy and exercising regularly. the way i combated the sugar cravings and feeling guilty is i ate extremely good sunday - thursday, and friday and saturday i ate whatever i wanted. that doesn't mean i went out of my way to eat bad, but if i felt like ice cream or whateva i would eat it. i worked out at least 3 times a week, resistance training (weight lifting, which is the best for fat loss because muscle eats fat) and i would run at my college track at least 2 miles, whether i ran or jogged or walked i did the 2 miles. eating healthy consists of Whole grains (pasta, cereal, bread) i eat shredded wheat n bran with non fat milk, its the healthiest breakfast option i have found. whole grain pasta is good with newmans own marinara sauce, it tastes good and is healthy. Fruits (plums, mango, kiwi, apples, grapes) make it fun and get new fruit that tastes good. Veggies (avocado, tomato) pack these on a sandwich (no cheese it has refined carbs and a lot of saturated fat). i get cans of veggies so if i am feeling like eating something bad i open up the can of veggies and eat it real quick and i just ate something good instead of something bad and im not hungry anymore. Lean meats and fish (chicken, turkey, salmon, tuna) not fried, no skin. Dairy (nonfat milk, nonfat cottage cheese) dairy can be tricky because if you're not careful you can consume a lot of saturated fats. eggs for example contain a lot of saturated fats and cholesterol in the yolk. i will just cook the white part and make a sandwich out of it. you are supposed to get 32g of dietary fiber a day and along with protein is essential for weight loss. on like a box of shredded wheat n bran it will say there is 8g per serving, look above that where it says servings per container for example if it said 2, there would be 16g in the whole box (theres more im just making an example). also look for low sugars, unless it is fruit you probably don't want foods high in sugar. be careful of too much sodium as well. and most of all saturated fats. some fats are good and healthy, monosaturated fats, and polyunsaturated fats are good for you, however like anything else, you dont want to overdo it. also exercise and drink 64oz of water a day, is the recommended intake of an active person. make exercise fun, go swimming, skateboarding, play basketball, go to the gym. for every pound of muscle you gain that pound of muscle eats 50 more calories a day just to stay alive, without doing anything. by the way i didnt count calories i just made sure everything i ate those 5 days a week was of those things i just mentioned, whole grains, fruits, veggies, lean meats, or non fat dairy. and "if it tastes too good to be true, it probably is". simple foods are best. im majoring in nutrition so if you have any more questions please e mail me.
Your coach sounds so unprofessional for saying that! Just because you may be bigger than average it doesn't mean you aren't capable to do anything, such as becoming a top tennis player. You don't say how much you weigh or what your weight is? l can't determine whether you're healthy or not but l am guessing you are because exercising has a huge benefit on all of your body system, but perhaps try introducing healthy foods in with your diet now so that you are getting a variety of your 5-a-day?
It is meals to eat to fill you up and snacks to eat to tide you over to mealtimes
Eat three healthy meals per day, and then a small snack of something that are healthy
Lite Breads or water crackers with a little butter and cheese is a quick wealthy after school snack before dinner. There are many recipes of healthy snack you should try. Read here: