Trying to lose my gut and eat a balanced diet.how does this diet sound?
Topic: Trying to lose my gut and eat a balanced diet.how does this diet sound?
September 17, 2019 / By March Question:
I'm 6"2 190lbs. I have been starting to get a gut and I'm affraid it will get worse if I don't do something about it now. Also I want to get in the best shape I can for bootcamp. I got a gym membership and do crunches and sit ups now. My diet looks like this:
Breakfast: 2 yoplait 99% fat free yogurts
Brunch: fruit salad (cut up banana,strawberries and watermelon)
Lunch: turkey sandwhich (whole wheat bread,lean turkey,cheese and light mayo)
Dinner: chicken and green beans or a chicken salad
Does this sound like a good diet to lose my gut? Any recommendations? Thank you
Best Answers: Trying to lose my gut and eat a balanced diet.how does this diet sound?
Jericho | 9 days ago
The diet sounds good, but I can't tell you if it's going to allow you to lose weight effectively since I don't know how often you exercise, your metabolism rate, etc.
Experts say a healthy weight loss is 2 pounds per week.
The misconception is that if you barely eat anything AND work out, you'll lose weight. It's might be true, BUT very dangerous/harmful to the body system because if you don't have enough energy to do the work out, then you're going to wear your body out and pretty soon, you may end up in a hospital bed. Because you don't eat, your body will go into minimum metabolism rate, where it will burn as LITTLE fat as possible to retain fuel sources. So by eating lesser, your body will retain that you eat longer and you won't achieve any weight loss long-term.
Check this site out to see if you should be concerned with losing weight: http://www.nhlbisupport.com/bmi/. It's your BMI (ratio of your HEIGHT to your WEIGHT), set by the government to the standards for Americans. Healthy weight is not set using age and weight.
What you should do is change your eating habit to a healthier one and start exercising (people tell you this over and over because it WORKS!).
Disclaimer: I don't recommend any diet to you or anyone, but I just wanted to share my experience. You should talk to your nutritionist/doctor before making any drastic changes to your body.
What I did was I went on an "eating-only-corn-flakes" diet. xD I lost the weight really quickly (~25 lbs). After a 2-3 weeks of eating only corn flakes with regular milk for breakfast/lunch/dinner (NO snacks whatsoever). (You can try it with skim, 1%, or 2% milk to lose even more weight.) I went off the diet and started eating normal, and healthy foods, with A LOT of water and tons of fruits. I'm able to keep off the weight I've lost for ~6 years now. At summer camp, I've also went on a cereal-salad-and-skim milk "diet". For breakfast, I would only eat grain cereal with skim milk and drink another glass. For lunch and dinner each day, I had only a salad and two glasses of skim milk per meal. Camp was only 5 days, but I lost a considerable amount of weight for my father to notice my weight loss. xD
Currently, I've been exercising on my "air-stepper" at home, and I get on it for 15 minutes each day to get my cardio workout. I take my pulse at 5 min. intervals for 15 minutes to see if I'm improving. ^_^ Then, I get on my Total Gym and start working on my arms and legs (pulling, pushing, etc.). To tone my abs, I do 200 crunches (I lay on my Total Gym at an incline, so it's VERY easy and no back strain!); they are much easier than sit-ups. ^_^ Lastly, I do 100 of those "standing-up" crunches. I don't know what to call them, but I saw it on Hip-Hop Abs. You can see a sample of it here: http://www.beachbody.com/product/fitness...
The lay down crunches and the standing up crunches that I do gave me the flat stomach I have now. ^____^ Very happy with the results. You can do as many as your body can tolerate for ONE day and feel your stomach flatter immediately afterwards (at least for me)! It's incredible!
If you do not have gym equipment, just jumping around and running place for 15-30 minutes will get you your cardio workout. Eat yogurt, fruits, and other health foods. Drink tons of water and your daily dosage of milk. ^_^
Good luck! :D
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Originally Answered: how does this diet sound? How much weight could I lose?
You can probably lose a pound in a week. But you need to increase your calories to about 1500 and you will lose weight more effectively and it will be more likely to stay off. Weight loss is an overall process and there are no magic answers. Pay no attention to weight loss supplements and pills and all the latest fads. You need to think about many factors but most of them are related to issues we've known about for a very long time. 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.
Vary your routines. Don't eat the same number of calories every day (vary your calories from 1400 a day to 1900 or 2000 some days), eat a variety of foods, and do different kinds and amounts of exercise. You will lose weight much more efficiently if you mix things up from time to time so that your body doesn't adjust to any one routine.
An area that many people overlook is getting enough sleep. You are much more likely to overeat or to binge eat if you are tired and not well rested, so get enough sleep.
Check out websites about nutrition, exercise, weight training, etc.
Change up the morning yogurts for an egg white omelette and a complex carb. You should ideally split everything into 6 meals a day to maintain a consistent metabolism and blood sugar throughout the day.
The yogurt in the morning is too much sugar. Insulin rush, blood sugar spike equals fat storage and is bad for maintaining a consistent metabolism. Fat is not the enemy--add some nuts and other healthy fats to your diet. Refined sugar is the enemy. Fruits aren't as bad but you probably need a protein source with them. I'd still go easier on the fruits.
Your turkey sandwich and chicken meals sound about spot on. Eat vegetables in the second half of the day and eat complex carbs in the morning (yams are fantastic, brown rice is great, oatmeal is one of my favourites--throw some whey protein, oatmeal, natural peanut butter, skim milk, and a banana in the blender and you have a great tasting meal that is 60% carbs, 25% protein, and 15% fat by calories).
Make sure to get a high quality protein with each meal too. Chicken, turkey, tuna, lean beef, or whey protein.
And eat more every third or fourth day to keep your metabolism from taking a dive while your body goes into "starvation mode" (and starts hording as much fat as it can).
And make sure to do weight training to maintain your lean mass and do some cardio. HIIT is great and doesn't take much time.
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If you want to start counting calories, buy one of those little calorie counter books. You can get them at any good bookshop and sometimes even a good newsagent willhave them. Just make sure when you buy it that it's the 2008 edition, and that will show you the calorie, carb, fat etc content for many name-brand foods. If you're doing all this stuff but cannot lose weight, I'd book an appointment with both a dietician/nutritionist and your doctor. You may have a problem with your metabolism which makes it difficult to convert the foods you eat to energy. A simple blood test can determine this and you can be prescibed with a thyroxine (metabolic hormone) supplement or something to help kick-start the metabolic process. Another way you can do that is with at least 2 cups of green tea daily. I personally don't like the taste, and since adding sugar or milk takes away any of the benefits the tea might have, I find it quite boring to drink, but the results were worth it. Good luck!
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I would suggest a cleansing diet. I lost 12 pounds in 9 days and then 28 pounds in less than a month. I also lost a lot of inches too! I learned that cleansing will help the body get rid of toxins. Toxins come from a lot of things like fast food, pollution, food additives and preservatives and lots of other things. The toxins get stored in the fat in our body. To get rid of the fat, we have to get rid of the toxins by cleansing the body. This made sense to me and I decided to try a cleanse program and it worked. The weight came off fast and this kept me motivated to keep going, not like other diets where the weight loss it too slow. I did Jenny Craig, Weight Watcher and Medifast. If you want to learn more call the toll free number 1-877-587-4647 or check out the website. This was the first time I ever did a cleanse, it was easy and I feel better. Good luck whatever you decide to do! http://thebestcleansingdiet.com
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You need more protein, cut out the banana, and fluids, what about that? Might need to eat more. Apples with the yogurt. At 6" 2 and 190lbs you are probably hungry. Try a salad with lunch and dinner.
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You're on the right track, good for you!
Your diet sounds good, now just mix it up to give yourself options. A gut is the result of what we eat, and exercise....but remember, exercise is cardio, not crunches. What most people don't realize is that we all have 6-pack abs, its just covered up by our "coat".
And if you're looking to get in shape for bootcamp, you need to do CARDIO. You might also want to try doing cardio (treadmill, elliptical, stair climber [not stepper], etc) with a weighted vest on, to condition your body for carrying weight....we did it for firefighter training and it really helped.
What we eat is a combo of type of food and portion. You seem to have the portion down well. Eat lots of protein and veges/fruits, with some carbs/grains. Alternate chicken with fish and canned tuna; add different veges to you salad or just make a bowl of different vege combo's in place of lettuce salad. You don't need fat-free yogurt, and eating 2 Yoplait's gives you 12oz when you only need 6-8oz, so look for your store's generic brand of low-fat yogurt which is probably the 8oz cup too, so you can just eat 1 of them.
Also, consider paying a few bucks to talk to the nutritionist at your gym (if they have one), to help you with a meal plan and options to help keep it from getting boring. Our bodies need all of the food groups to process properly, just watch your intake of fats.
Bkfst: think about 1 egg+1srv fruit + 1 toast; fruit smoothie; oatmeal
Brunch: toss in 6-10 almonds or peanuts for protein & fat
Lunch: add fruit somewhere
Dinner: mix up your protein and vege sources, add a carb like rice or potato
Remember, losing your gut comes from cardio; doing crunches helps to build and define your abs just like doing weights does to any other body muscle.
So eat right, eat the right portions, and you'll rock!
👍 58 | 👎 -21
That diet plan looks great. You should add one or two more small meals in there for best results. because eating like that youre going to get hungrier more often. as far as your crunches go do 100 like this:
25 front with legs slightly elevated
50 side to side motion targeting your obliques.
visit the site below for a great workout plan with tips and tricks. good luck
👍 50 | 👎 -27
sound good i would change the menu at times, you will get bored with the same food each day i would change wheat bread to all grain wheat bread it is better for you
for breakfast ideas i would eat oatmeal, all grain cold cereal eggs and
add fresh fruit use 1 percent low fat milk
check out mayo clinic and prevention on line for menu ideas working out is good but i would add walking every day good luck
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Originally Answered: I am looking for a well balanced diet to lose some pounds?
You don't have to arrange a whole diet plan. As a dietitian, I recommend that you avoid certain foods. Stay away from fats, oils, sugars, and salts. A good tip is to stay away from white foods like white bread, white rice, white pasta, and white flour. Try replacing those sodas with water. If you're craving a tasty drink try the splenda mix-ins, there are a lot of delicious flavors out there, and sweet tea is also an option. Hope this helps!