What do u eat normally? please tell me ad get me down a size?!
Question: me :
breakfast: milk and cereals
lunch: sandwich, apple
snack: cookies!!
dinner:could be fish,meat, patatoes- etc ...
i am getting fatter as i do not grow anymore i used to be a size 6 and last year size 8!! and this year size 10!!!
please
help
me
and tell me what u eat so i can copy u
thanks xxx
Answers: me :
breakfast: milk and cereals
lunch: sandwich, apple
snack: cookies!!
dinner:could be fish,meat, patatoes- etc ...
i am getting fatter as i do not grow anymore i used to be a size 6 and last year size 8!! and this year size 10!!!
please
help
me
and tell me what u eat so i can copy u
thanks xxx
I just make sure, very basically, that every meal that I eat includes a healthy protein, whole grain, and a vegetable or fruit. I stay away from lactose for the most part (milk products I substitute soy or almond milk but non-fat skim milk also has less lactose) use safflower or olive oil instead of butter, drink tons of water, eat snacks throughout the day (like nuts, fruit, granola, or yogurt) to maintain energy, eat as soon as I wake up to start up my metabolism, don't eat after 9p.m., and read labels to eat actual serving sizes... I also do yoga and walk/run regularly...
However, I've been doing this ever since I was around 17 and started learning about nutrition, before that I ate whatever my parents fed me (meatballs, and sugar cereal, white bread often).
It is normal to gain weight as you age because metabolism slows with age but eating healthy and exercising will keep you HEALTHY and that is what's important. Just doing that will naturally make you feel better about yourself and eventually tone your body.
Genetics play a role but so does habit. My father is over 300 lbs and suffers from diabetes and my mother's side all die from heart disease... so these are the things I take into consideration in my diet.
Studies show that an action can become a "habit" if kept up for approximately 3 months. I changed my eating paradigms from childhood. Education, education, education. Read up on healthy (not get skinny quick) eating and take up fun exercise. Start slow introduce new eating habits one by one (1. stop eating sugary cereal for breakfast 2. start eating whole grain breads and pastas etc.) or if you are still eating under your parents roof and they don't eat this way ask for a healthy cereal and load up on the veggies eat smaller portions of the breads, meats, and unhealthy fats (butter, lard, gravy). Drink water.
You might want to take advantage of the school health office or your doctor to make sure the foods you are choosing exercise etc. is appropriate.
Find recipes, menus, exercise tips etc at my two favorite websites...
http://www.womenshealthmag.com/
http://www.self.com/
and here's a sample healthy week of eating...
http://www.womenshealthmag.com/files/pdf...
A healthy caloric intake is around 2200-2500 calories - but only if its healthy food. Eating 2200 calories of cheeseburgers and fries won't get you feeling very good.
drink really ho t water mixed with honey
let it cool first of course!!!!
No potatoes. make sure the ceral is whole wheat. Normally cerals with Bran in their names are good. Cut out the bad carbs.
hi im a personal trainer....and i usually start the day off with an egg white omlet with lots of veggies....and freshly squeezed orange juice ..or if i dont i have time ...fibre 1 cereal with almond milk and blueberries...snack i have veggies and hummus....lunch is a whole wheat bagel with light cream cheese, cucumber, tomatoes, and avocado, for after noon snack i have a peice of fruit yogurt and a handful of almonds(about 12) and for dinner chicken or fish (sizse of your palm) red potatoes veggies or salad.... or a whole grain pasta with lots of veggies and chicken
Try to walk for at least 30 minutes a day.
You could probably keep what you are eating but switch the products - like if you are eating cereal & milk make sure it isn't whole milk & captain crunch. Chose skim milk and a healthier cereal. Also, breakfast is very important but if it isn't that dear of a meal to your heart, automate it - eat a zone bar every morning for breakfast (they sell them cheap @ Walmart) or something like that everyday for breakfast.
For lunch, you can still have a sandwich but go get the Sara Lee delightful bread instead of regular bread (or make the sandwich open faced and only use one slice of regular bread). Find a good honey mustard or low calorie dressing to use on your sandwich instead of mayo.
If you must have cookies as a snack - limit yourself to the actual recommended serving (probably just one cookie) or go buy those little 100 calorie packs and just eat ONE. Oh and in my opinion those Quaker carmel rice cakes are a great treat and each one is only 50 calories.
For dinner try to stick to lean meats - don't fry anything or coat it in crap, if you want a potato have a small one without tons of butter or crap on it.
Also, it is sort of tedious but write down your calories every time you eat. I'm currently sticking to 1200-1300 per day. That pretty much means I eat a little meal every 3 hours. Lots of good soups don't have that many calories per serving. Many times we just don't realize how many calories really are in what we are eating.
Lastly, If you know you are going to go out to dinner or something, plan ahead - most restaurants have their nutritional info on their website. IF they don't, you can go to www.calorie-count.com and find most restaurants. Find what you plan to order in advance and hold your day accountable to that knowledge. If I know I want to eat 800 calories at dinner then I make sure to keep it small earlier in the day and walk an extra 30 minutes or so.
Drinking lots of water will help you stay full but I can't say I am a big fan of it... I live on diet pepsi ;)
oh and the site www.the-fitness-motivator.com has been very helpful to me. If you click on the Your Fitness Plan tab you can calculate your BMR and what you burn exercising & a bunch of other things.