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15/F
I weigh around 169, i mean you cant tell i weigh that much, but anyway, i want to lose some weight, at LEAST 10 lbs. i was wondering how much would i lose in, lets say a week, if i did this 'diet'. where i had a fruit smoothie for breakfast, once a week i would have a protein shake, and a salad for lunch. and then at dinner i ate mostly healthy. i would also use my ablounge daily, and i play softball, so about and 1 1/2 hour practice of that a day. also i would run extra like once or twice a week. how much weight do you think i would lose in a week? and how much do you think i would lose if i keep this up?
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Want to answer more questions in the Health & Fitness category?
Maybe give some free advice about: Fitness?
Quite a lot lol but diets can be dangerous
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First of all, I dont like the sound of the diet. Im not trying to hinder your plans or anything, I think its great when people want to get in shape. My problem with the diet (what I understand of it anyway), is that 1. it is not the most effective way to lose fat (note i said "fat" not "weight", as we dont want you to lose muscle mass), and 2. It does not provide you with a good nutrition plan to live your life once you have lost the 10lbs. Number 2 is one of the reasons people put weight back on after dieting... they simply dont know how to eat properly.
As for how much you can lose, the answer there is you should not try to lose more than 2lbs/week. If you do, its going to be largely muscle. However, since you are not obese or anything, I would recommend you aim for a steady 1lb a week or so.
Going back to diet, here are my issues with what you have written. First, 3 meals a day is not enough, your metablolism will respond much better to 5 or 6 small balanced meals (i.e. every 3-4 hours). Second, a fruit smoothie on its own is not a great way to start the day. Fruit is ok, but you need more substance in your breakfast (something like oats in milk, egg whites, some whole wheat bread, maybe some cottage cheese).
If you feed your body well, you will perform better in your sports and you will know that the weight you lost came from your fat stores. Base your meals around solid protein sources like skinless chicken or turkey, tuna, and other lean meats. Combine them with a moderate portion of a carb source (e.g. 50g of pasta or 75g basmati rice). I will stop with this now, but feel free to drop a question in my inbox if you want me to say anything else.
Finally, the exercise. All I can say is that there is no need to overdo it. If you decide to run, you might want to skip practice that day or something. Remember also to get a rest day every week. Otherwise I think you have this area covered.
Good luck.
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