What I am doing wrong in my diet?!


Question: I join the gim a month ago I' ve eating as healty posible lots of vegetables, meat twice a week , fish every other day. apples cereals water water water . I lost ONLY little more than 3 pounds. ... ridicules and sad after all.
I work out almost every day ( cardio, step).
My daily plan is like this : 8:30 yogurt or banana.
9:00 coffee,
1:00 lunch vegetables / grill fish or chicken.
4:00 snack yogurt, or apples or crakertw/ cheese.
7:00 more vegetables W/ any other meat in really small portion.
My workout is at 5 'til 6:30 averyday.
Could anybody tell me what I am doing wrong. ( sorry for my broken english) Thank you


Answers: I join the gim a month ago I' ve eating as healty posible lots of vegetables, meat twice a week , fish every other day. apples cereals water water water . I lost ONLY little more than 3 pounds. ... ridicules and sad after all.
I work out almost every day ( cardio, step).
My daily plan is like this : 8:30 yogurt or banana.
9:00 coffee,
1:00 lunch vegetables / grill fish or chicken.
4:00 snack yogurt, or apples or crakertw/ cheese.
7:00 more vegetables W/ any other meat in really small portion.
My workout is at 5 'til 6:30 averyday.
Could anybody tell me what I am doing wrong. ( sorry for my broken english) Thank you

It takes a while for the body to enter a state of lipolysis (fat loss), and that's only when conditions are right. For those new to exercise, often their weight goes up since muscle cells increase insulin sensitivity, in essence taking on more water and nutrients, so the weight you see is due to water fluctuation.

What you should do is toss the scale - most gyms have bodyfat testing, so you should take advantage of that (if they don't, find a place who offers the service; it should be done by measuring different areas of the body with hand calipers). Keep track of bodyfat percentage on a periodic basis, maybe once a week or every other week. This is the best way of determining health and knowing that it's bodyfat that's being lost.

As for the diet, I don't see a lot of protein there. Lunch looks good, but the other meals are lacking in much protein, that should be increased in portion and taken more often. All meals should be centered around healthy lean proteins, along with low GI, fibrous carbs and good fats. Also, it's ok to eat later in the evening as long as the meals are primarily protein and maybe a little fat (no carbs). Get rid of any processed foods like the crackers and flavored yogurt (high sugar content).

Also, make sure you're actually eating enough. It's quite possible you're not eating what your body needs so it stingily hangs onto bodyfat as an evolutionary survival measure. Determine your BMR (basal metabolic rate) and try to stay above it at least a little bit. Going below your BMR or skipping meals causes the metabolic rate to slow.





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