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3 Healthy Meals
Hey guys, I'm trying to lose weight, but the right way. I need help with what to eat (breakfast, lunch, & dinner) because usually I just grab what I can find, which is probably why I've gained weight. I'm going to go food shopping w/my mom soon so if you could, a list of things to buy would be helpful. If you can, can you tell me what you've done in the past that has helped you to lose weight like what you ate and how you exercised daily? Thankyouu, all answers are rewarded :)
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Ok starting at the beginning, you need to eat more meals that just breakfast, lunch and dinner. Ideally 5 or 6 meals, spaced out evenly every 3 to 4 hours. This will help keep your metabolism going, which is an essential part of losing weight.
Onto what to eat. Avoid empty calories from junk food, things that have sugar added to them and so on. Also avoid saturated fats, from fatty meats, cheap oils, butter, mayo, many cheeses etc.
In general try to keep dairy products low in fat, and instead get your essential fatty acids from things like fish, nuts, canola, seeds, olive oil, flax oil etc. Each meal should have a small amount of fat from such sources, and not so much fat from elsewhere.
Good things to eat include lean meat (particularly skinless chicken and turkey breast), tuna, vegetables, fruits (in small quantities), cottage cheese, egg whites, oats (great way to start the day), basmati rice, whole grain pasta etc.
Just remember not to overdo it with the carbs. So, for example, a meal might consist of 100-150grams of turkey breast, 50 grams of whole grain pasta, and a salad made with a good oil. Alternatively you could do something like 250grams of low fat cottage cheese, a small handful of walnuts and an apple. Breakfast could be something like a bowl of oats in skim milk, and a couple of boiled egg whites for extra protein.
With this meal system, try to avoid "snacking" of any kind. Just eat a balanced meal every 3 hours or so. Also make sure that each meal contains at least 20 grams of protein (more if you are weight training).
How much you should eat depends upon your current weight and activity level. If you dont feel comfortable experimenting, here is a calorie calculator that will give you an approximation (generally aim to eat 500cals per day less than you burn):
[Link](Mouse over link to see full location)
Of course exercise is great. Probably the best thing you can do is a combination of weight training and cardio. Anything is good however, so if you like a sport for example and think you can stick to that better, then do that.
Good luck.
Oh yeah, and drink loads of water.
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You should get veggies and fruits and stay away from puddings, chips, junk food, ice cream, peanut butter, etc.
For breakfast if you're a cereal person, grab a whole grain cereal like life or keloggs cereal.
If you're a toast person, eat whole grain bread instead of white bread. And no butter. Put low fat jellly but no peanut butter. That's all fat. If you like eggs..well I don't know about eggs. No bacon or sausages though. For juice and milk, make it low fat. Fat free, etc. Same with yogurt. Stay away from splenda and foods that say diet ___ or sugar free on them. They have a substance in there that is very very harmful for your body and is reportedly said to cause cancer.
Lunch, eat a ham and cheese sandwhich or mac and cheese or something simply like that. Keep in mind that celery burns calories instead of gaining calories and lettuce has a low calorie but fills you up realy well. Stay away from white bread, white rice , and pastas.
When you eat, put just a normal needed portion of food on your plate and don't pile. Use a salad plate instead of a big dinner plate to give the illusion that you're still eating a lot. Don't go for a second plate or scarf down that food. It takes at least 20min for the brain to think tht you're full. NEVER skip a meal because it will slow down your metabolism and make your body STORE fat. Eat a lean pocket and an apple for lunch instead of hot pockets.
Um, let's see. Eat small snacks like apples, bananas, carrots in b/w meals to stop you from over eating from being hungry.
For the exercising...
There is a program on TV--Denis Austin workout. It comes on at 7 and ends at 8AM here in Virginia. You should check your tv guide and see what time it comes on in your area. But I love her exercises. They really really help. Do pilates or hit the gym with your friends or family. Walk around the neighborhood for at least 30min 3 to 5 times a week. I usually jog 3-4times a week for 30min continuously and do denis austin exercises every morning. You should see results within 3 weeks if you exercise 5 days a week.
Over the weekends go out and ride your bike or play tennis with your friends. Just don't sit on that couch all day and eat chips. or any food. Do little exercises like squats or crunches while you watch TV. Standing burns more fat than sitting too. Also don't overowrk your self and do straining exercises because you will burn muscles instead or fat 0__0
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