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Losing Freshman 15
Hello, first I'd like to give some background info that might help you: I'm a 19 yr. old female, about 5'6", 143lbs (according to my scale), a big tea/coffee drinker, and i tend to eat late a lot. I just finished my freshman year of college and I literally gained 15 pounds! It's now summer and I was just wondering how I could lose weight before school starts or maybe even after a month (wishful thinking)! Could you please tell me how to work out, change my habits, and what/what not to eat?
Additional info: I might not have a lot of time to exercise due to work, but I could do simple things like jogging or crunches, but a gym membership is out of the question.
Thank you all in advance.
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Maybe give some free advice about: Fitness?
Don't eat within 2 hours of going to bed. Tea is good for you. Coffe is not. Try Sweet Tea a good source of water with flavor. Deffinetly do at least 20minutes of cardio a day at the absolote least. maybe to do 20min of jogging and crunches going up by 3 starting at 20, when you get to a number thats too high, just stick at 100 and go up by one
hope i helped
-E
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Hey! I'm 18 and I just finished my freshman year too. I understand exactly what your going through, I didn't realize I gained weight until I got home and looked into a familiar mirror and saw a different body staring back and decided I had to get back into shape right away (it doesn't help that my boyfriend is a twig either). And I apologize now for how long this will be.
I'm 5'9" and 140lbs, at one point I weighed 170, then to 130 and now 140. I want to get back to my muscular 130 and I found that there is a system that really worked for me that I made up, and my friends have tried it too and they saw excellent results.
This is definitely hard work, but trust me you will have noticeably lost weight in 2 weeks. Judging from your height and weight I would say you could lose a healthy 5-7lbs in 2 weeks and another 2-3lbs each week for the next 3 weeks after, then 1lb a week after that. So figure 14lbs in 6 weeks with muscle definition forming/appearing.
You eat 3 meals a day here with small snacks in between when you are hungry. I also drink a lot of tea and coffee but I would cut the coffee out if I were you. If you really can't do that do not add sugar to it and only use skim milk.
Drinking a cup of green tea everyday/every other day does wonders for your metabolism and I normally will drink one in the morning to get me going for the day and one at night to help while I relax/sleep.
Besides drinking green tea drink water and orange juice- I wouldn't recommend other juices because they have a lot of sugar added in them and you can not drink soda, there are no exceptions to that- soda can not be in your diet.
Try to eat more natural foods, if you can't picture someone eating this a hundred years ago don't put it in your body. Eat more fruits and vegetables- I don't care of it's organic or not.
Excellent foods for your digestive system are broccoli, spinach, keil and other leafy greens.
example for breakfast:
2 hard boiled eggs (or scrambled in very very light butter) for protein with a cup of green tea and some kind of fruit.
special k plain or with berries is also very good!
example lunch:
salad with mescalin lettuce if you like that kind, it has a lot more nutrients than regular iceberg but if you don't like the taste then stick to the classic- you can add a combination of olives, carrots, peppers, tomatoes, raisins but under no circumstances can you be adding cheeses or nuts. I also did not put dressing on my salad but if you realllllly can't stomach it without dressing buy that 1 calorie spray stuff and limit yourself to 5 calories.
example snack:
yogurt with a bottle of water, or fruit with a glass of skim milk. also a really good idea would be celery (no dipping in ranch!) because it actually helps you digest other foods you have eaten instead of adding to your body's workload.
example dinner:
drink a bottle of water somewhat fast before you eat dinner, it will make you feel fuller so you eat less. for dinner you can eat basically whatever you want but limit yourself to one spoonful on noodles/potatoes and try to take the skin off chicken and the fat off of meats.
notes: do not eat mayonnaise or things loaded with it, and you can treat yourself to chocolate or some dessert item but only once a week- if you know you're going to someone's birthday party save the indulgence for then so you can maintain your diet while having fun and not being rude.
do not eat anything after 8pm at night besides fruit
the workout:
buy good running shoes if you don't have them- at least $70 on a pair and trust me you're gonna use every cent of that investment.
when you wake up splash some water on your face to get you in the mood, do 50 crunches- 10 at a time with 10 second breaks in between. then do 40 side crunches -20 per side at 10 crunch reps with 10 second breaks. stretch your whole body out after you do this and you're going to be more likely to want to exercise again later
when you come home from work go outside around your block or go to your high school track and walk 1 mile (typically 4 laps). then jog a mile, then walk one, then jog one- so this is 4 miles- 2 walked, 2 jogged/ran making 16 laps.
when you come home do the same exercise you did in the morning but throw in push ups- 10 at a time with 10 second breaks, do 30
do the morning exercise and walking and jogging everyday- the after jogging exercise is every other day
after a few weeks when you see you have lost weight if you want you can buy a beginners yoga dvd and mat- like Gaiam brand (that's what I have). I don't do the entire exercise with them all the time, but do at least half of it, it will lean out your figure and you will be more pleased with the results of your hard work
This is just what I did and I lost a total of 40lbs on it in 2 and a half months.
If you find yourself faltering, confused, wanting more exercise/meal ideas or anything!, just message me!
I also would be more than happy to email you an organized day to day chart for this month of what to do (it's good cause this month just started) that I made for myself.
good luck!
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