Help me out please

[mannellee]

Hello this is my first post here and i need some help on dietting plan. I have been htinking about life after high school lately and i know what i want to be. I want to become a united states marine but i am overweight i weight 215 pounds and need to lose 100 pounds in a year in a half. I have no clue where to start i see things all over one says one thing and anotehr says something else. So what i am asking is anyone know a good diet plan or any information of what i should be eatting at what times? Also if anyone has been to ballys how much a membership cost and how much do physical fittness trainer cost persession? Thank you

[Barb135]

Not bad, but you need to add more fruits and veggies (preferrably fresh or frozen).  You said you were going to have 2 servings of mashed potatoes - try trading one serving for a veggie (like green beans, squash, etc).  Also because you are so young, you might need more dairy than you have figured in.  You need calcium to keep your bones strong and it will also help you lose weight.  

You don't give your age or height so I can't calculate how many calories you need daily.  It would be a good idea to google "calories needed per day" and it will come up with a whole list of sites where you can put in your info and it will tell you how many calories you need to maintain your present weight, then just figure about 500 calories or so less per day to lose.  Spark people can also help you do this.  

Let me know if I can help.  

[ajwwr82]

looks ok but you probably want to go with egg substitute, add some vegetables in there because you need the vitamins/minerals in the long run....drink 8-12 cups of water a day.....and remember it aint gonna come off over night.....1-3 lbs a week is wonderful and in a year and a half you'll be doing great...by the way thanks for serving our country....so thankful you dont even know

[mannellee]

Here is an idea of a diet plan i was thinking of i made it from scratch and i dont really know how it is please pick at it and tell me what i should take out what i should add like says take out orange and add a pair or something like that Thanks for feed back! It is about 1322 if i have 2 servings off mash potatos and special k cerial! This seems a bit low but i really dont know.

Breakfest at 7 am
2 eggs with non fat milk
Calories 160 (668 kJ)
    % DV 1  
Total Fat  10g  15%  
Sat. Fat  3.2g  16%  
Cholesterol  424mg  141%  
Sodium  156mg  7%  
Total Carbs.  2.4g  1%  
Dietary Fiber  0g  0%  
Sugars  2g    
Protein  14.2g  

Butter to make eggs
Calories 36 (150 kJ)
    % DV 1  
Total Fat  4.1g  6%  
Sat. Fat  2.6g  13%  
Cholesterol  11mg  4%  
Sodium  29mg  1%  
Total Carbs.  0g  0%  
Dietary Fiber  0g  0%  
Sugars  0g    
Protein  0g    
Calcium  1.2mg    
Potassium  1.2mg  




Snack at 10 am (during school hard to get something to eat)
Heart Healthy Plus
Calories 80 (334 kJ)
    % DV 1  
Total Fat  1g  2%  
Sat. Fat  0g  0%  
Trans Fat  0g    
Cholesterol  0mg  0%  
Sodium  135mg  6%  
Total Carbs.  14g  5%  
Dietary Fiber  4g  16%  
Sugars  3g    
Protein  4g    
Calcium  150mg  

Lunch 12 pm (at school)
Orange
Calories 62 (257 kJ)
    % DV 1  
Total Fat  0.1g  0%  
Sat. Fat  0g  0%  
Cholesterol  0mg  0%  
Sodium  0mg  0%  
Total Carbs.  15.5g  5%  
Dietary Fiber  3.1g  13%  
Sugars  12.2g    
Protein  1.2g    
Calcium  52.4mg    
Potassium  237.1mg  

Grapes
Calories 68 (283 kJ)
    % DV 1  
Total Fat  0.2g  0%  
Sat. Fat  0.1g  0%  
Cholesterol  0mg  0%  
Sodium  2mg  0%  
Total Carbs.  17.7g  6%  
Dietary Fiber  0.9g  4%  
Sugars  15.2g    
Protein  0.7g    
Calcium  9.8mg    
Potassium  187.2mg  

ham sandwich
(bread) wonder bread white
Calories 80 (334 kJ)
    % DV 1  
Total Fat  0.5g  1%  
Sat. Fat  0g  0%  
Trans Fat  0g    
Cholesterol  0mg  0%  
Sodium  260mg  11%  
Total Carbs.  19g  6%  
Dietary Fiber  5g  20%  
Sugars  3g    
Protein  4g    
Calcium  150mg  
Ham
Calories 58 (242 kJ)
    % DV 1  
Total Fat  1.9g  3%  
Sat. Fat  0.9g  5%  
Trans Fat  0g    
Cholesterol  29mg  10%  
Sodium  490mg  20%  
Total Carbs.  0.9g  0%  
Dietary Fiber  0g  0%  
Sugars  0.9g    
Protein  8.6g    
Calcium  0mg    
Potassium  0mg  

Snack at 3pm
Special k fruit and yogurt

Calories 120 (502 kJ)
    % DV 1  
Total Fat  1g  2%  
Sat. Fat  0.5g  3%  
Trans Fat  0g    
Cholesterol  0mg  0%  
Sodium  135mg  6%  
Total Carbs.  27g  9%  
Dietary Fiber  1g  4%  
Sugars  11g    
Protein  2g    
Calcium  0mg    
Potassium  55mg  

Dinner at 6pm
baked chicken
Calories 120 (502 kJ)
    % DV 1  
Total Fat  1.5g  2%  
Sat. Fat  0.5g  3%  
Cholesterol  70mg  23%  
Sodium  65mg  3%  
Total Carbs.  0g  0%  
Dietary Fiber  0g  0%  
Sugars  0g    
Protein  24g    
Calcium  0mg  

BBQ suace on chicken
Calories 140 (583 kJ)
    % DV 1  
Total Fat  3.3g  5%  
Sat. Fat  0.5g  3%  
Cholesterol  0mg  0%  
Sodium  1516mg  63%  
Total Carbs.  23.8g  8%  
Dietary Fiber  2.2g  9%  
Sugars  7.3g    
Protein  3.3g    
Calcium  35.3mg    
Potassium  323.6mg  

Mash potatos
Calories 237 (992 kJ)
    % DV 1  
Total Fat  8.8g  14%  
Sat. Fat  2.1g  11%  
Cholesterol  2mg  1%  
Sodium  699mg  29%  
Total Carbs.  35.5g  12%  
Dietary Fiber  3.2g  13%  
Sugars  3g    
Protein  4.2g    
Calcium  46.2mg    
Potassium  688.8mg  

[mannellee]

Thanks so much for the advice and help you gave me i am gonna use this information you gave me and put it to use i wasnt expect how nice people were and how informative they were gonna be on this site but all in all i am happy i am here now and and happy of the information i have been given thanks so much!

[Barb135]

Hi and welcome.  

Got_To_Do_It said a lot of it, but the most important thing, after you set your goal weight is to start out making very small changes at first - like exchange one daily soda for a glass of water, or park a bit further from the door and walk to your destination, exchange one snicker bar for an apple, eat one less serving of mashed potatoes, etc.  Remember this isn't just a "diet" - you have to make lifestyle changes in order to be able to keep off any weight you lose.  

I think it's very important that you check with your doctor to make sure that you don't have any underlying medical problems that might make you gain and/or retain excess weight (such as thyroid disease, insulin resistance, etc) and that you are healthy enough to embark on an exercise plan, etc.  

Make sure you eat all the different food groups and try to eliminate as many "white" things as you can - like white flour, sugar (is NOT a food group), rice, etc. These are all "simple carbs" and break down in your body in a very short time, leaving you hungry again and/or craving more.  

Instead opt for complex carbs (fiber) like whole grains, brown rice, fruits and veggies, etc.  Try to stick with higher protein and higher fiber as they tend make you feel fuller faster and keep you feeling fuller longer.  Opt for fat free dairy.  

Eat several small meals and snacks throughout the day, rather than 2-3 large meals. By doing this you will keep your blood sugar steady and there will always be food in your stomach so it should help keep you from feeling hungry.  Try to incorporate some protein with each meal/snack.  

Set "mini" goals for yourself.  Like, you say you weigh 215 pounds and want to lose 100.  Wow, that sounds tough.  But ---  if you start out saying "I want to lose 5 pounds" and then when that's lost, set another goal of 5 pounds and so on, until you've lost the whole 100 pounds - it seems more manageable.  

If you aren't currently in an exercise program, start out slowly and work your way into more strenuous exercises.  Walking is always good for starters and I recommend that you wear a pedometer.  The goal is 10,000 steps/day, but if you aren't used to walking, try for 2000-3000 and add 500 steps/day until you get to 10,000.  I don't know what a membership at Bally's would cost, but there are a lot exercise routines you can do for free, by checking out different websites and some cable companies have a seperate exercise channel, etc.  

Do set up a weight and exercise tracker here on MH, but also try to set up a food journal as well, to keep track of what and how much you eat.  That way, it will be much easier to assess your diet and will be easier to see where you might need to make changes. It's also helpful to keep track of your emotions, since a lot of us eat much more, or the wrong kinds of foods when we are feeling sad, unhappy, angry, etc so we can see what our "triggers" are and try to eliminate them.  

There are several websites that you can visit where you can set up a food journal and they also have calorie counters, etc so you just type in what you ate and it will calculate the # of calories and the nutritional value for you (depending on how you set it up).  One is spark people, another is calorie king.  Or you can calculate your calorie intake and use the journal here on MH.  It takes a bit of time each day, but is worth it.  

Last, but not least, you've come to the right place for support and help.  Again, welcome.  

[Got_To_Do_It]

Hiya -  and welcome to the forum -  you will get a lot of advice and friendship here and plenty of support if and when you need it :). Set yourself up with the weight tracker on here -  it is a valuable tool and is very motivatinal to watch the graph progressing :).

The first thing to do is set your goals, change your eating and drinking habits and make sure you get the sleep your body needs. Here is my list for someone new to weight loss...hope it helps :)

1) decide on a goal weight and/or goal measurements

2) decide on a goal date


3) Be realistic – you are aiming to lose 1-3lb a week

4) Plan your weeks menu on a weekend and then shop just to fulfil that menu – don’t buy the extra things that are tempting when you are craving, bored or emotional.


5) Don’t be too hard on yourself -  a bad meal or a bad day is not you off the wagon –it’s a bad day which can be rectified with tomorrows efforts.

6) Eat smaller portions and eat better -  try to increase your intake of fruit and vegetables but don’t cut out any food group -  your body needs carbs, protein, sugar, dairy and yes even fats….be sensible and eat in a way you can eat for the rest of your life-  you are making lifestyle changes not going on a diet with a beginning and end date.


7) MOVE – better eating is a start but your body needs to work harder to lose and sustain the weight loss… your body will quickly adapt to the fuel you put in it -  so keep it surprised.

8) Remember cardio like running, biking, jogging, walking, jumping, jump ropeing raises your heart rate which burns calories faster  - stretching and weights tones your body and helps build muscles which weigh heavier but require more calories to work so more muscle = more calories burned every day.


9) Find things to do you enjoy – if you hate the gym, don’t go… there are lots of exercise videos on Utube that you can do at home that will work just as well.

10) Drink more fluids -  try to drink one glass of water every hour you are awake-  keeps the system flushed -  your metabolism up and your organs working better also staves off hunger feelings.


11) Sleep/rest in bed for 8 hours in 24 where possible.

12) Don’t sit still for more than 30 mins -  even if you are just walking up and down stairs a couple of times.

13) Lean on family and friends for support

14) Avoid situations where you don’t feel in control of your intake.