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loosing 10-15lbs this month. urgent advice please.
okay. so i'm 5'4 and a half, 145lbs. i want to weigh 130lbs by September or sooner. i was thinking of a low-fat, healthy diet with 5 nights of excersise.
my diet plan is this:
breakfast- oatmeal, bannana + yogurt, water.
OR english muffin, bannana + yogurt, water.
OR Instand Breakfast Smoothie (instand breakfast mix, bannana, nonfat yogurt, milk, + ice)
snack- watermelon, or some fruit.
lunch- slimfast bar and carrots.
snack- pretzals, veggies, or fruit
dinner- chicken with rice and corn
OR Lean Cousine, Healthy Choice.
what foods should i avoid?
cheese? or what?
do you think i can do it if i eat that and work out for an hour 5x a week?
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Well, some of your food choices are either too many calories, or too few calories to lose that much in a month, which frankly is a very unhealthy goal. You may lose the weight, but it may make you sick to lose it that quick, and you may gain all of it back plus some if you try to lose it that quick.
For breakfast, instead of eating all of that, try drinking a fruit or veggie smoothie instead of instant oatmeal or an instant breakfast smoothie. It will be less calories consumed with more food in your stomach. You can mix in the banana, nonfat yogurt, strawberries and mainly any kind of fruit or veggie you would like, some skim or soy milk and some ice. If you don't like skim or soy milk, it's still okay to drink them in the smoothie, because you can't taste the difference if you had just used regular milk.
For a snack, watermelon would be a good choice because it is, in fact, healthy, but it may leave you hungry soon after eating it which may cause you to pig out later. Instead try celery with peanut butter. The peanut butter has protein which will keep you feeling fuller and give you more energy. Or you could have some cantaloupe, nonfat yogurt, a granola bar, or pretzels.
For lunch, definitely do not eat a slimfast bar or drink a slimfast drink. If you look on the back, you will see that the bars and the drinks have more calories in that one little portion than if you had eaten a sub from subway, but it doesn't leave you feeling full for very long and it will cause you to be having hunger pains before dinner.
For dinner, chicken would be a good choice if it's boiled or baked. Try to avoid fried chicken because the grease adds extra calories. Again, with the lean cuisine and healthy choice meals, it's the same thing as the slimfast meals. More calories with less food.
But try to mix it up between days to get all the things you need in your body. Google different healthy meal ideas for more info.
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No, there is no way on that diet plan that you will lose 10-15 lbs in a month. If you really wanted to lose that much you would have to eat way less than you are eating, which is not healthy. In a monthy you should only be losing 8 lbs at the very most, probably more like 4-5 lbs. I'm just trying to be reasonable, but if you keep up the workout/diet plan in two months you may be able to do so.
You should avoid foods with high calories such as hamburgers and other fast foods. Definately avoid whole milk and instead try skim or even 2%. You can indulge occasionally and have a nice peice of dark chocolate for desert every once in a while. The only way you can stick with this diet is to eat what you like in moderation. This has to be a life change not just something you do for a month or else you will gain all the weight back.
I also recommend for dinners having either rice or corn NOT both and instead having some type of vegetable with either the rice or corn because corn is one of the worst vegetables to eat. Also, make sure your chicken is grilled and not fried.
For lunch, i would recommend trading in the slimfast bar for something more satisfying like the person said below a samwhich on whole wheat bread.
For breakfast, I would stay away from the breakfast smoothie unless you are going to use skim milk otherwise it should be ok.
For your workout try doing some biking because that is great excercise or jog for an hour if you're able to do so. Also to get toned do some bicep and tricep curls along with some crunchs in different positions. You're two days off should be inbetween workout days to give your muscles time to relax. ex; workout for two days, take a day off, work out for 2 days take a day off, etc.
Best of Luck; WiTEROMANCEx
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It sounds like a good plan, except for lunch. Lunch you need to eat more then a slimfast bar and carrots. Make a sandwich, like turkey with lettuce and mustard. Deffinitly avoid fried foods, which i'm sure you know. Dont totally stay away from carbs. Theirs wheat pasta that is less fattening then regular. If you eat healthy and work out you should reach your goal weight. Your can mix it up a little with dinner too, just make sure the porportions are correct. Say you have steak or something, make it like only 4 oz. of meat. Hope I helped! Happy Summer!
-Brina
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