3Nov/108
weight loss diet help?
heyy i need help with what i should be eating everyday while im trying to lose weight, and also how often what times i should be eating.
i have three weeks to lose the maxxx that i can, so im hitting the gym nearly everyday doing an hour of cardio, and an hour of pilates/body balance or something. i cant do weights due to health reasons so dont metion it.
i currently weigh 75kg and im 175cm tall if you need to know....
any idea/suggestions would be really great
thanks 
November 3rd, 2010 - 17:05
5 meals per day (use a protein drink/supplement for one or two of them. No fried foods, no processed foods (box/can – "white foods"). Drink water, lots.
2 hours of excercise is plenty. Make sure you take in at least when you are putting out – or you will burn out in a few days. You should be burning something around 1200kcal depending your output. Reassess in two days if you are not strong and considering upping your caloric intake to 2000 if you are feeling fatigued. You will be in a fat burning state (fasting state) within a few days as you are not getting enough fuel for your body to function, your body will begin to break down (muscle catabolize) and your body will begin burning off fat stores – this can be dangerous for some people with health/heart concerns.
Keep positive mental attitude.
Please don’t cycle this behavior in the future – it isn’t healthy.
November 3rd, 2010 - 17:05
here is what my dietician recommends – follow a practical diet. Make sure your plate has this ratio – 50% veg, 25% carb, 25% protein. eat 900 gms of veggies a day. Start your meal with a big salad or soup. have a snack every three hours. fruit (ideally berries) or soy nuts. just 2 tablespoons of soya nuts subside hunger pangs . substitute white bread and rice with brown. lose one kilo a week. that is the ideal.
Pick an exercise regime you like. then you are likely to stick to it. buy a pedometer, and take 10,000 steps a day.
November 3rd, 2010 - 17:05
1.Postworkout Nutrition- I’m a firm believer that PWO nutrition is hands down the most important aspect of dieting. It is within the 15 minutes after a workout that your body is in dire need of nutrients. It is a completely anabolic state, and what you take in can be optimized to ensure maximum results. A general rule of thumb is 40-60 grams whey protein, and double the amount of whey in carbohydrates (50% dextrose/50% maltodextrin).
2. Carbs- You are **** right, carbs. In a strict cutting diet the majority of your carbs should come in the form of PWO nutrition, and the remainder in breakfast. Fibrous veggies are a staple, but keep in mind that they don’t count towards intake, as they have negligible impacts on blood sugar levels. (Exceptions: Carrots, Peas) All high glycemic carbs outside of PWO should be avoided. The best sources of low GI carbs can be found in oatmeal and brown rice, as well as yams.
3. Protein- You need tons. 1.5-2.0 grams per pound of lean bodyweight is a good general rule of thumb. You should take in a good portion of your protein in the source of real meals, avoid intaking too many shakes, as real food comes to a better benefit. The list foods with high protein bioavailability is extensive, and I will only cover a few, (Egg whites, Lean steak, Chicken breast, the list goes on forever….).
4. Fats- Guess what? You need fat to lose fat. We are talking about the granddaddy of fats, the EFA (Essential Fatty Acid). Good sources of fat are ( Flax Oil, Nuts, Salmon, Olive Oil).
5. The separation of Carbs and Fats- This is a hotly debated issue, but again, in my opinion, an important aspect nonetheless. Remember that it is often when you eat items and with what you eat them that is more important than what you are eating. A mouthful, I know, but stay with me. Remember that when you take in certain carbs, you can spike your insulin levels. If you are taking in fats when your insulin has been spiked, you are allowing the basic laws of physiology to act out, and you allow for a higher propensity for fat storage. Separation is key. The sample diet will give a good example of how to separate them.
November 3rd, 2010 - 17:05
If you are trying to lose weight, follow a weight loss program designed for guaranteed weight loss. Knowing what to eat and how to exercise is hard. If we were great at it we wouldnt need help. A weight loss program i would highly recommend is http://www.alfitness.com.au
Only costs a couple of dollars a week to join and is a great weight loss and diet resource! Good luck with your weight management journey!
November 3rd, 2010 - 17:05
well just eat healthy like fruits, vegatables, and sometime some fast food
avoid eating at night
and avoid eating to much greasy food
November 3rd, 2010 - 17:05
Eat 6 healthy meals a day. If you only have 3 weeks i’d suggest a very low carb diet…you can probably grunt out 3 weeks of little to no carbs but dont think that the weight you lose will not come back. (all of it wont but some will, im just assuming you are losing this weight for some event 3 weeks from now) Keep doing cardio but give yourself at least 1 day off a week. Id suggest interval training as it burns more calories than distance workouts. Also running outside burns more calories than treadmills or any machine in a gym. good luck
November 3rd, 2010 - 17:05
it really depends on your schedule as to when you should eat but always eat a good breakfast such as special k,dry toast and some oj..don’t skip it cause then you’ll just eat more later..also snack on low fat stuff all day long..like maybe low sodium pretzels,or w/e you like that is low or no fat..that keeps your metabolism and energy up..if you don’t eat enough your body will think it’s starving and hold on to fat.drink lots of water,tuna and blueberries(not together obviously) actually burn more calories then they contain.baked chicken and some roasted veggies for dinner is yummy and healthy..there are some really good recipes for oven fried chicken on foodnetwork.com tastes just like fried chicken but w/o the fat..hope this helped
November 3rd, 2010 - 17:05
A sandwich – cheese, less mayonnaise, egg, less butter, no margarine, chicken or pork, no ham (processed turkey or chicken or ham), lettuce, cucumbers, tuna, tomatoes, and some avocado if you like.
It is really healthy I think. Try steamed chicken, boiled eggs, soy milk, chocolate milk, fruit juice (natural or self-made), fruits, rice (brown rice, red rice, long grains, red-yeast rice), fish (those fish squares), tuna.
Cereal (can help you lose weight, get more folic acid and vitamin B12, increase metabolism, feel more energetic, gives you more fibre and nutrients) but make sure it is the low sugar or non-sugar coated type with colours.
Try eggs (not more than 5 eggs a week), bread (whole-meal or normal bread without sausages or ham or butter or margarine), fruit juice, nuts, biscuits (whole-meal, strictly no cookies or shortbread) and some tomatoes and cheese.
Cereals are great (too bad I don’t like them). Wheat cereal (don’t go for the high sugar or coloured type) has high amounts of folic acid and Vitamin B6, B12 and D. They can make you feel more energetic cause they are more complex carbohydrates and you burn them slower but longer, increase metabolism and hence lose weight, are not unhealthy for you, and give plenty of fibres.
Try eggs (less than 5 a week), whole-meal bread, cheese, milk or chocolate milk, Yakult or Vitagen, fruits, and anything you like.
Try not to overeat, but maybe you aren’t overeating, maybe you are just worried about your weight.
http://www.csgnetwork.com/bodyfatcalc.html