Daily Plan to help lose weight and get great/fast results??!
Question: Daily Plan to help lose weight and get great/fast results!?!?
I'm going to be a freshmen next year in high school and I'm trying to lose as much weight as possible this summer!. I'm aiming from 15+ pounds!. What is a good daily plan that I can follow to get quick, but great results!?!? I'd most appreciate an exercise plan because I already eat nutritious food!. Thanks!Www@Answer-Health@Com
Answers:
Well, even if you say you already eat nutritious food, it's never a bad idea to re-evaluate your eating habits!. I often fall into a trap where I think I'm being healthy, but I'm not!.
The Sonoma Diet is my personal favorite diet plan!. The portions are satisfying (though I tend to eat a bigger breakfast than they account for), and the food generally tastes better than what I normally eat (if you like whole grain food, anyway)!. And the first 10 days are tough, but I assure you that you will adjust, and it will help you to resist cravings!. If you want, I can teach you the basics by e-mail!. But the book is not expensive!. http://www!.sonomadiet!.com/
If you want a few quick tips:
Drink your 8 cups of water a day (more if you exercise--I believe it's 6 oz before exercise, 32 oz during exercise [though I can seem to get away with less], and 6 oz after exercise)!. It helps keep you feeling full for longer, and it helps you to have clearer skin!. If you don't like plain water, add a little lemon, lime, or orange juice (if you do this, make sure to balance these drinks with drinks containing small amounts of honey, which will coat your throat--trust me, a lot of citrus becomes irritating after a while!)
Cut out the frequent snacks!. Have 2 or 3 small snacks in a day, and don't let them be sweet or greasy (fruit is OK, as is air-popped popcorn with a little bit of olive oil or Smart Balance!. These are my favorites!. Cereal is surprisingly good for a snack, too)!. Occasionally, when there is a party, treat yourself to small portions of the bad stuff!. This is a true exercise of moderation skills!.
Make sure vegetables make up 50-60% of lunch and dinner!. This helps you feel fuller on less calories!.
If you are a fan of "big breakfast", switch to turkey bacon (or Canadian bacon), turkey sausage, egg whites (Egg Beaters is a good way to get used to this), and low fat (or fat free) yogurt!. Switch to whole-grain options for any grains (toast, pancakes, cereal)!.
Keep your diet high in fiber!. Fiber is a natural laxative!.
Bring your milk down one fat level (for example, if you drink whole milk, switch to 2%)!. If you like soymilk, switch to that!. It tends to be low in calories for dairy!. If you drink little or no milk, take a calcium supplement (I do anyway because Tums doubles as a way to suppress my acid reflux)
Do not consume less than 1200 calories a day for an extended period of time (for Sonoma, this is why Wave 1 doesn't last very long)!. If you do, your body will begin to store fat because it thinks it will need to in order to survive--not what you want! To figure out how many calories you must eat, figure out your BMR (Basal Metabolic Rate-- http://www!.bmi-calculator!.net/bmr-calcul!.!.!. ), figure out how many calories you burn during exercise ( http://www!.healthyweightforum!.org/eng/ca!.!.!. ), and add the two numbers together!. To lose 1 pound every week, subtract 500 from this number!.
I don't know much about exercise, so I went here to find out about strength training!.
http://exercise!.about!.com/cs/exercisewor!.!.!.
For cardio, I definitely prefer jogging!. It's boring, but if you have music to distract you (or TV, if you own a treadmill), it's not so bad!. It also burns more calories than any other option!. Biking is good, too, and it tends to be less boring (and you can do it for longer because it's not weight-bearing)!. If you are a fitness beginner, take some long walks to get yourself in the habit!. If it's convenient, invest in a YMCA membership!.
If you own/have access to a treadmill, here is a simple interval training plan:
5 minutes at a fast walk--warm-up (for me, 3!.0 mph)
5 minutes just below your run/walk threshold--walk is defined as having one foot on the ground at any given time, and run is defined as both feet leaving the ground (for me, 4!.0 mph--still a walk, but very fast)
5 minutes at a sustainable jogging speed (for me, 5!.0 mph)
5 minutes just below your run/walk threshold
3 minutes at a sustainable jogging speed
2 minutes at a sprinting "push" speed (for me, 5!.5 mph)
Cool-down (should take at least 5 minutes) Return to the speed just below your run/walk threshold, and every 30 seconds, decrease the speed by !.5 mph until you reach your beginning speed!. Sustain this speed (or even go slightly lower) until you reach your time, calorie, or distance goal!.
Total: about 30 minutes
After this, stretch (or you can choose to stretch just after your warm-up; for some people, it helps, but for many runners, it doesn't really become an issue while running)!. Then do your strength training!. Do not train the same muscles every day--alternate them so they can rest!. After training, stretch again (I don't know if this has much more benefit than just focusing the mind at this point)!.
Stretching:
http://sportsmedicine!.about!.com/cs/flexi!.!.!.
http://exercise!.about!.com/cs/flexibility!.!.!.
http://exercise!.about!.com/library/blseat!.!.!.
If you have any dietary questions, or you just need a buddy for support, please e-mail me!.Www@Answer-Health@Com
The Sonoma Diet is my personal favorite diet plan!. The portions are satisfying (though I tend to eat a bigger breakfast than they account for), and the food generally tastes better than what I normally eat (if you like whole grain food, anyway)!. And the first 10 days are tough, but I assure you that you will adjust, and it will help you to resist cravings!. If you want, I can teach you the basics by e-mail!. But the book is not expensive!. http://www!.sonomadiet!.com/
If you want a few quick tips:
Drink your 8 cups of water a day (more if you exercise--I believe it's 6 oz before exercise, 32 oz during exercise [though I can seem to get away with less], and 6 oz after exercise)!. It helps keep you feeling full for longer, and it helps you to have clearer skin!. If you don't like plain water, add a little lemon, lime, or orange juice (if you do this, make sure to balance these drinks with drinks containing small amounts of honey, which will coat your throat--trust me, a lot of citrus becomes irritating after a while!)
Cut out the frequent snacks!. Have 2 or 3 small snacks in a day, and don't let them be sweet or greasy (fruit is OK, as is air-popped popcorn with a little bit of olive oil or Smart Balance!. These are my favorites!. Cereal is surprisingly good for a snack, too)!. Occasionally, when there is a party, treat yourself to small portions of the bad stuff!. This is a true exercise of moderation skills!.
Make sure vegetables make up 50-60% of lunch and dinner!. This helps you feel fuller on less calories!.
If you are a fan of "big breakfast", switch to turkey bacon (or Canadian bacon), turkey sausage, egg whites (Egg Beaters is a good way to get used to this), and low fat (or fat free) yogurt!. Switch to whole-grain options for any grains (toast, pancakes, cereal)!.
Keep your diet high in fiber!. Fiber is a natural laxative!.
Bring your milk down one fat level (for example, if you drink whole milk, switch to 2%)!. If you like soymilk, switch to that!. It tends to be low in calories for dairy!. If you drink little or no milk, take a calcium supplement (I do anyway because Tums doubles as a way to suppress my acid reflux)
Do not consume less than 1200 calories a day for an extended period of time (for Sonoma, this is why Wave 1 doesn't last very long)!. If you do, your body will begin to store fat because it thinks it will need to in order to survive--not what you want! To figure out how many calories you must eat, figure out your BMR (Basal Metabolic Rate-- http://www!.bmi-calculator!.net/bmr-calcul!.!.!. ), figure out how many calories you burn during exercise ( http://www!.healthyweightforum!.org/eng/ca!.!.!. ), and add the two numbers together!. To lose 1 pound every week, subtract 500 from this number!.
I don't know much about exercise, so I went here to find out about strength training!.
http://exercise!.about!.com/cs/exercisewor!.!.!.
For cardio, I definitely prefer jogging!. It's boring, but if you have music to distract you (or TV, if you own a treadmill), it's not so bad!. It also burns more calories than any other option!. Biking is good, too, and it tends to be less boring (and you can do it for longer because it's not weight-bearing)!. If you are a fitness beginner, take some long walks to get yourself in the habit!. If it's convenient, invest in a YMCA membership!.
If you own/have access to a treadmill, here is a simple interval training plan:
5 minutes at a fast walk--warm-up (for me, 3!.0 mph)
5 minutes just below your run/walk threshold--walk is defined as having one foot on the ground at any given time, and run is defined as both feet leaving the ground (for me, 4!.0 mph--still a walk, but very fast)
5 minutes at a sustainable jogging speed (for me, 5!.0 mph)
5 minutes just below your run/walk threshold
3 minutes at a sustainable jogging speed
2 minutes at a sprinting "push" speed (for me, 5!.5 mph)
Cool-down (should take at least 5 minutes) Return to the speed just below your run/walk threshold, and every 30 seconds, decrease the speed by !.5 mph until you reach your beginning speed!. Sustain this speed (or even go slightly lower) until you reach your time, calorie, or distance goal!.
Total: about 30 minutes
After this, stretch (or you can choose to stretch just after your warm-up; for some people, it helps, but for many runners, it doesn't really become an issue while running)!. Then do your strength training!. Do not train the same muscles every day--alternate them so they can rest!. After training, stretch again (I don't know if this has much more benefit than just focusing the mind at this point)!.
Stretching:
http://sportsmedicine!.about!.com/cs/flexi!.!.!.
http://exercise!.about!.com/cs/flexibility!.!.!.
http://exercise!.about!.com/library/blseat!.!.!.
If you have any dietary questions, or you just need a buddy for support, please e-mail me!.Www@Answer-Health@Com