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Need a work out plan.
Okay. I'm 20yrs old, Female, about 5'3ish and I weigh around 155. Most of my weight is in mystomachand love handle area, I just started walking, I can't really run, cause of my quick weight gain and it puts strain on my knees, I only I guess "speed" walk on a treadmill for abou 15mins. I'm also on the debo shot (been on it for almost a yr in Nov) and I know that makes you gain weight, so I plan on changing that also.
I just need to know of any good websites, that I don't have to pay for to help me with a meal plan. Keep in mind that my daily life is VERY different, I work a 3rd night shift and sleep during the day (not all day just from 8am-4pm, getting the full 8hrs) Or if there are any deits things I can buy to help me weight lost go a little faster, I've never been this big and I'm startin to feel really uncomfortable about my self, and that is nothing like me, I was 105 for the longest time an I have gained so much weigh with inthe past yr and half.
I just need some sort of good advice on what my best bet is going to be with losing ths weigh that i have gained.
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I did weight watchers for about 6 months and lost 30lbs and I still use it today to maintain my weight. I personally liked weight watchers because it helped me make a lifestyle change instead of just dieting. I do highly suggest weight watchers, but you don't really need to. All I can say diet wise is - fruits and veggies, fruits and veggies, fruits and veggies!
Also try to eat many small meals a day rather than 3 bigger meals and use portion control. When I started measuring my food out for weight watchers I realized how much mass I was eating. I usually take 1/2 of what I am going to actually eat for dinner first. I eat that and then I can go back for "seconds" and get the other half of my food.
Lastly eat slowly and take smaller bites. It really helps. When I eat something with a spoon I use a teaspoon rather than a tablespoon.
Another little trick I learned is if you have a craving, wait 30 minutes. Usually the craving will pass.
My usual daily eating plan looks like this:
Breakfast: Bowl of cereal (Special K, Smart Start or any of the Kashi brand cereals (low in calories, high in fiber))
Mid morning snack: Banana (or any fruit of choice)
Lunch: Sandwich (I use 2 pieces of lunch meat and 1 piece of low fat cheese (watch that cheese it will kill your diet if you eat more than one!) on a wheat or grainy bread)and a piece of fruit.
Afternoon snack: I usually go for a low calorie yogurt. I like yoplait whips. Or as always fruit or veggie!
Dinner: Salads are great for dinner but watch what you put on them, adding any sort of fresh veggie is great but watch your cheese, croutons, etc. and especially the dressings, only use the low fat-fat free ones. Stir Fry's are also wonderful and so are Smart Ones frozen dinners (they even have the weight watchers points right on the box) Whatever you eat, just watch your portions!
A great meal replacement are smoothies, especially if you are on the go. Tropical Smoothie has delicious smoothies (and the lowest calories I have found) They will make them with splenda too which almost cuts the calories in half! One of their smoothies made with splenda (which are huge) is almost half the amount of points than a sandwich!
Smoothie King is great too but you have to be VERY careful there because some of their smoothies are over 3,000 calories (yup 3,000) BUT MOST OF THEM are about the same weight watchers points as a sandwich. (Check their website they have calories etc)
A few more quick tips because this post is getting very long:
- cut some calories by changing things as simple as getting 1% or skim milk instead of 2%.
- drink only water, coffee, tea(and smoothies lol)
- if you need cream in your coffee get the fat free low calorie powdered stuff
Remember:
- Portion Control
- Lots of fruits and veggies
- Lower the calories, higher the fiber the better
- Eat slowly
- Smaller bites
Finally, I also would like to say don't focus on your actual weight and focus more on being healthy and getting to a point where you feel great about yourself, regardless of your weight.
Oh and also, no fast food, even the salads, unless you put nothing on them.
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to make you feel better, i was on the depo shot for 6 or 9 weeks and i gained 20 pounds. getting off of that in itself will help you drop a significant amount. it took me about 4 months to take off the weight. don't stress about it too much, it will come off. the best way is walk instead of drive sometimes, don't eat at night stay motivated. having 20 minutes of cardio and 20 minutes of weights for 4 months took me down 3 sizes. also drink water instead of soda and sometime replace it with juice.
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-Laura (17-f)
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There are websites that are free that can motivate you and give useful tips, but really you need to find something that fits into your life. When I first started going to the gym, a lot of the machines hurt my knees and I had to stick to the treadmill for a while. My friend told me I had weak knees, and I wasn't so sure, but now I can go on any of the machines without knee pain. Build up your strength and endurance.
Cardio makes me feel thinner any day, so switch it up and try different machines or stick to one. Whenever I hit the gym I go for a MINIMUM of 30 mins. It's suggested someone gets thirty mins of cardio a day, which is hard to fit in, so get it while you can. You could do ten minutes of running on the tread mill as many times a day as you can. Breaking it up might make it seem easier. My mom walks on the treadmill for long periods of time while I prefer doing something faster for a smaller amount of time. If you can devote the time to walking, then it can help you lose weight, but running will give you faster results.
Weight/resistance training builds muscle making you look toned, and it helps increase your metabolism.
Start low and work your way up with the weights.
Diet is probably the most important part. You need to eat the right food to give you energy for the workouts. Don't start a crazy diet that is un-managable, start small. Remember, you need to make lifestyle changes that stick with you.
Try throwing away some junk food items. Replace items you like with the fat-free, low fat, low carb, etc versions (almost all popular brands have these diet friendly alternatives).
Fill up on fruits and vegetables. If your feeling hungry, drink a glass of water before going to any food. You may find that you really aren't that hungry. If I'm craving something, waiting 10 minutes usually allows me to lose that craving.
Almonds are also filling. A tip I heard from someone was to keep almonds in your purse to eat when your out and hungry. Eating out makes it a lot harder to control what you eat and how many calories are in it.
Look up your favorite restaurants nutrition facts, I guarantee you will be surprised.
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The nivea challenge is starting again soon, and I've looked through it when it was running and it had a guide that will work if you follow it. It depends how dedicated you are to following a plan.
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This site is pretty cool also. It has good tips and a large following.
The best advice I can give you is find work outs you like and can stick to. Getting bored or frustrated can easily de-rail anyone. Mix it up, try different classes like yoga, dance, pilates, spinning, even pole dancing! Go for hikes or walks in scenic areas. Just try to yourself as much as possible, even though it's hard. Trust me, I know. But it is possible. Think about the people who lose hundreds of pounds! You don't sound like you have a lot to lose anyway. I'm your height and I weigh 133. Don't pay attention to the number, because if you check your BMI, theres a decent range for someone in our height bracket. Two people can be 120 pounds and one can look too thin and another can look overweight. And muscle weight accounts for some too.
Sorry for being so long but I just really want to help motivate you! I've lost weight already by simply adding some exercise to my life.
Email me at tropicalbreeze92@yahoo.com if you ever want to talk about it or need some advice, I'm trying to tone up/lose a little weight too so maybe we can help each other out.
Good luck and Don't give up!
Abby
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