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Healthy Weight Loss?
Meals:
Breakfast - fruit salad n orange juice.
Lunch - salad, fruit salad, powerade, n water.
Dinner - meat, potatoes, fruit salad, salad, powerade, n water.
x2 Snacks - fruit salad n water.
Physical:
Morning - 10 minutes yoga.
Afternoon - 5 minute stretching, 1 hr power walking, 5 minutes stair laps, 10 minute 10-20 arm weights, 50-100 push ups, n crunches.
Evening - 10 minutes yoga.
*minimum of 4 days a week*
I am 190 lbs n I want to lose 70 lbs in 1 year. By next summer, I would like to be 120 lbs or so. Is this a healthy way to lose weight?
Breakfast - fruit salad n orange juice.
Lunch - salad, fruit salad, powerade, n water.
Dinner - meat, potatoes, fruit salad, salad, powerade, n water.
x2 Snacks - fruit salad n water.
Physical:
Morning - 10 minutes yoga.
Afternoon - 5 minute stretching, 1 hr power walking, 5 minutes stair laps, 10 minute 10-20 arm weights, 50-100 push ups, n crunches.
Evening - 10 minutes yoga.
*minimum of 4 days a week*
I am 190 lbs n I want to lose 70 lbs in 1 year. By next summer, I would like to be 120 lbs or so. Is this a healthy way to lose weight?
Hi :),
Of course, I will change it up. I was more listed as the calorie intake then anything. Breakfast 200-300 or so. Lunch 300-400. Dinner 500. Snacks 100 each. That gives me a 1,200 - 1,600 calorie intake per day eating 3 meals a day with 2-3 snack between every meal. I love sweets so I will get my fatty foods to - I'm just trying to cut back on them. Thank you for all the suggestions.
Alissah Ann
Of course, I will change it up. I was more listed as the calorie intake then anything. Breakfast 200-300 or so. Lunch 300-400. Dinner 500. Snacks 100 each. That gives me a 1,200 - 1,600 calorie intake per day eating 3 meals a day with 2-3 snack between every meal. I love sweets so I will get my fatty foods to - I'm just trying to cut back on them. Thank you for all the suggestions.
Alissah Ann
Hi :),
I don't have a family doctor, so, I'm mainly going off of how others lost the weight, but I do know that losing a lot of weight very quickly is unhealthy which is why I set the year or so timeline. I don't expect to be exactly on target then it is just a reaching goal. I've checked the charts and the average rate for my height and age is 120 to 145. I've used to be very small and gain weight quickly when I hit my teens and haven't been able to lose it. I used to be in sports and still only averaged 150 lbs for 30 years never no lower. In middle school I was 120 and were I was expected to be and where I would like to be again. The foods and physical activity will very, they are just an ideal of a certain ideal range of meals and exercise I will be TRYING to limit myself to. Thank you for all the suggestions!!! :)
Alissah Ann
I don't have a family doctor, so, I'm mainly going off of how others lost the weight, but I do know that losing a lot of weight very quickly is unhealthy which is why I set the year or so timeline. I don't expect to be exactly on target then it is just a reaching goal. I've checked the charts and the average rate for my height and age is 120 to 145. I've used to be very small and gain weight quickly when I hit my teens and haven't been able to lose it. I used to be in sports and still only averaged 150 lbs for 30 years never no lower. In middle school I was 120 and were I was expected to be and where I would like to be again. The foods and physical activity will very, they are just an ideal of a certain ideal range of meals and exercise I will be TRYING to limit myself to. Thank you for all the suggestions!!! :)
Alissah Ann
for breakfast try eating a bowl full of oat meal which is a very healthy .lunch should not be heavy and dinner too .salad and juice diet will help you reduce weight .
COMMUNITY LEADER
Your goal of 70 pounds in a year is certainly doable, but I don't think you'll be able to maintain the diet you have planned out, because it contains too little protein and fat and will be lacking a lot of vital nutrients, such as iron, vitamin B12, calcium, vitamin D, etc.
I agree that you should have some protein (as well as fat and complex carbs) with every meal. The fruit salad is probably not such a good idea for every meal/snack, because fruit contains a lot of sugar, even though it's a natural sugar. When you eat things with that much sugar, it causes your blood sugar to spike, which in turn causes your pancreas to pump out insulin. Whatever sugar you don't use up right away, is shuttled by the insulin, right into fat cells.
Protein and fat are what make you feel satisfied and keep you feeling fuller longest. The only protein in your entire day, is the meat at dinner...... you might try adding a hard boiled egg, toast w/peanut butter, bowl of oatmeal, an omelete, etc to breakfast. You can add a cheese stick for snack, apple with peanut butter, yogurt, etc. Add some chicken or turkey, grated cheese to that lunch salad
Vegetables, besides potatoes, are also very important because they provide fiber (complex carbs), which helps slow digestion and will also help keep you feeling fuller. Vegetables also pack some pretty important nutrients. The best part is that most vegetables are "free", meaning that they have so few calories, that you can eat as much as you want without breaking your calorie budget. Of course, you have to make sure they are seasoned with lemon juice, olive oil and spices, vinegar, etc, as those condiments don't have the calories of cream or cheese sauces.
A glass of fat free or low fat milk can also serve as a snack or can accompany any meal. Dairy products are an excellent source of protein, calcium, vitamin B12.
Wishing you luck.
I agree that you should have some protein (as well as fat and complex carbs) with every meal. The fruit salad is probably not such a good idea for every meal/snack, because fruit contains a lot of sugar, even though it's a natural sugar. When you eat things with that much sugar, it causes your blood sugar to spike, which in turn causes your pancreas to pump out insulin. Whatever sugar you don't use up right away, is shuttled by the insulin, right into fat cells.
Protein and fat are what make you feel satisfied and keep you feeling fuller longest. The only protein in your entire day, is the meat at dinner...... you might try adding a hard boiled egg, toast w/peanut butter, bowl of oatmeal, an omelete, etc to breakfast. You can add a cheese stick for snack, apple with peanut butter, yogurt, etc. Add some chicken or turkey, grated cheese to that lunch salad
Vegetables, besides potatoes, are also very important because they provide fiber (complex carbs), which helps slow digestion and will also help keep you feeling fuller. Vegetables also pack some pretty important nutrients. The best part is that most vegetables are "free", meaning that they have so few calories, that you can eat as much as you want without breaking your calorie budget. Of course, you have to make sure they are seasoned with lemon juice, olive oil and spices, vinegar, etc, as those condiments don't have the calories of cream or cheese sauces.
A glass of fat free or low fat milk can also serve as a snack or can accompany any meal. Dairy products are an excellent source of protein, calcium, vitamin B12.
Wishing you luck.
Hi alissahann18,
I just read your comments. It is very advisable to talk to your family doctor
before beginning a diet, especially when you want to lose so much weight.
Your family doctor should be able to suggest a healthy food plan for you.
Going from 190 lbs to 120 is huge. Losing the weight too quickly is dangerous. The best way to lose weight is losing the weight slowly.
Doing it this way will also hopefully allow you to keep the weight off.
Losing 70 lbs in one year is too much in my opinion. I was looking at what
you eat at breakfast, lunch and dinner. It's advisable to have some protein
at every one of your main meals. I don't know if this is possible, but perhaps your doctor can refer you to a nutritionist or a dietician. Good luck
with all of this. Eve
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