Gender:
MaleLocation:
DenmarkOccupation:
TranslatorAge:
43Member Since:
November 28, 2004Answers:
1296Last Update:
April 28, 2014Visitors:
136487Favorite Columnists
lalalaflower
karenR
jenny914
DangerNerd
isis
theymos
Cux
Erinn_the_bamf
Lola
LM
LagunaBabe
more...
Main Categories:
Fitness
Nutrition
Friendship
View All
about
Forum!
advice
Is it possible for me to lose about 10kgs of extra chubbiness by eating healthy, no fast food or sugary drinks, going jogging and doing Wii Fit exercises?
I can't afford a gym membership until August or so but I want to get back into shape so this is my best shot.
Will it work? Any tips? :)
Absolutely.
You are very much on the right track... start by removing all the junk and empty calories. Then, aim to eat 5 or 6 times per day; this will help stabilise your blood sugar and help reduce unhealthy cravings. You should never be very full and never be very hungry. Basically after 3-4 hours you should be ready to eat again.
Most diets talk in terms of meals and snacks. This is not ideal. Snacks represent incomplete nutrition. Instead of snacking, eat a small balanced meal every 3 hours, which contains all the macronutrients. With this model you should not snack since it disrupts the digestive process and messes with your blood sugar. You will also find little need to "snack" when you eat often.
So, choose what you eat and how much you eat based on what you are about to do, not what you have just done. So, if you are to be active, eat a bit more, and eat slightly higher on carbs. If you are going to take a nap, eat something light and low on carbs.
Each meal should be balanced and based around a lean protein source.
Make sure you have some daily healthy fats, in particular a small dose of Omega 3, found in things like fish, walnuts, shrimps, flax, etc. You do not need a lot, but a deficiency in it can be harmful.
Another myth is the concept of not eating after a certain hour. This is counterproductive since your body always needs nutrition. If you do not provide this, it will digest your muscles, which is a bad thing. Your last meal should be about 1 hour before bed, but it should be very low on carbs and calories. E.g. 200g low fat cottage cheese and some olives or walnuts, or 100g chicken breast and some vegetables. The key is not to have your blood sugar drop or spike, but to always keep it in the ideal zone.
I can give you a formula for how to calculate quantities, but I think it is almost easier to play it by ear since your requirements will vary with your activity level. Basically, once you have cleaned your diet, adjust your total food intake so that you are losing 1-2 pounds a week. Ideally, weigh yourself once a week in very similar circumstances and at the same time of day (e.g. first thing in the morning).
Regarding exercise, pretty much everyone should do about 5 cardio workouts per week (these are steady pace workouts, preferable of over 30 mins duration, at a pace where you can still carry out a conversation). Jogging is a great cardio. If at all possible, do not jog on concrete since it can be hard on the joints. Jogging on dirt or grass is better if you can.
You can substitute one or two of these with a vigorous workout, like sports or interval training - just be careful if you are a beginner and make sure you do it right. E.g. interval training should not exceed 30 mins.
I am only slightly familiar with Wii Fit exercises, but what I have seen looked decent. Substitute those in as you see fit, but I really would recommend at least 3 regular, steady pace cardios for everyone - for the heart benefits and so on, not just the weight loss.
Lastly, do not try to do too much. Make gradual changes and think of them as lifestyle changes rather than short-term efforts. This will also ensure that the weight stays off and you remain healthy.
Good luck.
Now, this bit here is in anticipation of being contradicted by another columnist that has made a habit of following up my posts (please ignore this part if no such answer exists).
If another columnist contradicts what I said and points you in the direction of a theory of weight loss based on blood types, please keep in mind the following:
1. the blood type theory is not generally accepted. It is promoted by one doctor and faces a good deal of criticism (that columnist always makes a point not to mention this).
2. What I have told you is in line with the recommendations of the International Sports Science Association, the American Heart Association, Venice Nutrition, and many more recognised bodies.
(Rating: 5) Thank you very much for the thorough & informative answer, it was very useful :)