Does Anyone Have A Written Healthy Eating Plan (diet) To Lose Weight?
I weigh about 320 lbs and wanted to get some help starting up. I want to change my eating habits..and wanted to know if anything really helped any of you lose the weight and keep it off healthily!
If you do have please post the answer or email it to me at shinyroses08@yahoo.com
Thanks and God Bless You
That is awesome you want to be healthy and lose the weight. People don’t realize how weight affects the rest of your body and your vital organs.
First thing is to get rid of all the junk food and crap in the house. Just simply don’t have it around. Go shopping and replace it with lower calorie foods, fresh fruits, fresh ans frozen veggies, leaner cuts of meats, etc.
Cut out all sodas, but do allow yourself a diet soda for a treat now and then. Do allow yourself a treat now and then because it will keep you from binging.
Get out and do some walking if you can. Slowly build yourself up to it. They even open the malls for early morning walkers. I suggest going to the end of the street and back and then slowly add some mileage on it. Dance around the house. Getting your heart rate up is great for burning off the calories.
Get a good multivitamin that absorbs and take that. You don’t need a handfull of pills and don’t let them talk you into it. we get most of our needed vitamins and minerals from our fresh foods. Instead of making one large trip to the store plan out your meals for 3-5 days and then buy fresh. This way nothing goes bad and you have time to really plan and stick to what you need to eat.
Change your attitude about life in general. Try to destress your life. Figure out what got you in this position in the first place- like why you eat.
You may want to make sure you are healthy and get a complete workup at the doctors before starting any diet or exercise regiman. It is just a great starting point. Check for Diabetes. Diabetics diets are different from regular ones.
Cut down the portions sizes. Do not skip breakfast. People that skip[ breakfast tend to make up for it later in the day.
Try not to eat dinner after 5 pm. Your body has to work harder at night to burn the calories unlike during the day.
No you don’t have to eat salads all the time. Actually salads are higher in calories than you think.
Example-
Breakfast
1 plain yogurt
1 cup of fresh fruit
Water
Lunch
Sandwich on half of piece of whole grain bread- no mayo, but can have mustard
Turkey or chicken
low calorie cheese
as many veggies as you can pack on
A piece of fruit
Water
Snack
A handfull of nuts of dried fruits
Dinner
Lean meat
Veggies as many as you want
Potato with skin on very little spritz of low cal butter
lowfat sourcream
Water
Bedtime
Weight watchers. Flex points system. You can do it online,
if you don’t want to weigh in at a center. they will even send you a scale, as part of the package.
best thing to do is : try to walk every day at least 15 minutes and then on the next week 30 minute and for so on until you can walk 1 hour, exercise is really important on weight lost, about your meals, start using less fat when you cook, eat a lot of protein , 4oz of fish chicken , meat, our muscles need protein and with that have a steam,grilled veggies, cook with spices, lemon juice, whole grain; wheat, brown/ wild rice, quinoa, are good source of fiber have with your meals about a 1/2 cup and the rest vegetable eat every 3/4 hours , so breakfast: eggs fruits, or oatmeal(1cup), or 1cup plain yogurt with berries, 3 hours later have about 15 almonds and 1/2 a apple, 4 hours later: 4 oz of chicken and 1/2cup of brown rice and 1 cup veggies, 4 hours later a banana or orange, then dinner:4 oz fish, and 1 1/2 cups of veggies, if you feed your body every 4 your it will not have time to get hungry and this way you’ll eat less, I am a personal chef that work with a nutritionist, and cook for people with weight problems and health issues, if I can be .of any help at any time feel free to ask .
Eat healthily with lots of veggies, lean meat and complex carbs and be active , you will not have problem losing some weight.
I am on low carb, low fat, high fibre, high protein and a hour brisk walk 5 times a week, and I have lost 31lbs and gain better health. I am now maintaining my 108lbs for more than a year.
Details are in my blog
Xiaozhen