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Weight loss Help/Advice

I am trying to lose weight so I can feel confident and look good for the holidays, but I always lose motivation and end up eating more than I should or become lazy with my workouts because I don't have a daily routine workout. Can someone help me with a good daily weight loss routine and some fat loss, gluten free, or healthy foods that will help please.


~Courtney
3 Responses
649848 tn?1534637300
COMMUNITY LEADER
The first thing you should do is designate a time of day that you plan to workout, then stick to that time, as much as possible.  If you don't designate a time frame, it's too easy to let the day go by without doing anything - I know; I have the same trouble.

Another important thing is to choose a workout that you enjoy.  For instance, if you like dancing, make dance part of your workout.  If you like yoga, do it; zumba?  Go for it. It can be walking, swimming, biking, whatever you enjoy; it doesn't have to be all pushups, toe touches and crunches.  Do make sure you do some weight training at least a couple days/week.  Weight training is what builds muscle and muscle burns fat. Aim for at least 30 minutes 3 times/week, but do more if possible.

As far as food - opt for veggies as much as possible.  Snacks can include cut up carrots, celery, broccoli, cauliflower, radishes, etc.  When you fill your plate for a meal, it should be half full of veggies, 1/4 full of whole grains, and 1/4 full of lean protein, which can be lean meats, chicken, fish, low/no fat dairy, etc.  Fruits are good for you, but many are loaded with sugar, so opt for things like apples, pears, berries, etc that have lots of fiber, which will help prevent blood sugar spikes.

Breakfast can be 2 eggs, scrambled with spinach, tomatoes, mushrooms, onions or any other veggies you like.  Add a slice of whole grain toast and 1/2 cup blueberries and you're good to go.  Lunch can be a salad with a variety of sliced veggies, grilled chicken and balsamic vinaigrette.  Or in cold weather, opt for low sodium, broth based soup with whole grain crackers and a serving of yogurt.  

Calculate your calorie needs, then stay within your budget, but do vary calories so your body doesn't get used to the exact same amount, every day.  Same with exercise - vary it so it remains a challenge.

There are tons of options be healthy, depending on what foods and exercises you like to do.  The same things don't work for all of us, so you have to experiment until you find what works best for you, that you can stick with.

Avatar universal
Thank you so much ! Your comment helped alot !(:
216206 tn?1386150842
External User
I use an app on my phone called my fitness pal.  It's easy to use and tracks all of my food.  It also will give you extra calories for working out.  I have been using it since the end of September and am down 22#.  I set it so I would loss approximately 2#  a week and have been averaging a pound every 3 days.  I also just purchased a fit bit which syncs with the app and counts steps, calories burns and much more.  Good luck!
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649848 tn?1534637300
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