My bmi is 30.4 , i need to lose weight , can anyone give me a fitness plan?!

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You should exercise 4-5 times a week. A healthy breakfast would consist of 4 egg whites, 1/2 cup of oatmeal (Splenda to sweeten) and 4 oz of lean protein or a protein shake. Here is a recipe for some oatmeal that incorporates the protein powder.
Peanut Butter Cup Oatmeal
Ingredients
1/2-1 cup Oatmeal
1 scoop Chocolate Protein Powder (low in sugar and carbs)
1/2 tsp. Regular Peanut Butter
Splenda (Brown Sugar Blend)
Hot water

Directions
Blend all ingredients (water last) and blend all together. Enjoy!

*You can drink tea or coffee but if you do you need to add a glass of water to your 8 ounces that you are supposed to have a day. Plus=stay away from sugar and creamer. Opt for Splenda/Sweet N low etc and a fat free creamer.

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Keep hydrated. Drink eight glasses of water per day, and make sure to keep drinking while exercising.

Decrease or eliminate junk food. It supplies empty calories, excess fat and sodium, sugar and food additives.

Avoid crash dieting or starvation diets if weight loss is part of your fitness goals. Speak with a nutritionist or other health professional about healthy methods of losing weight.

Feed your muscles. They need energy to work, and their main energy source is glycogen. Carbohydrates are your best source of glycogen.

Eat 5 to 6 grams of carbohydrates per kilogram of body weight to supply adequate glycogen to muscles. Divide your weight by 2.2 to convert pounds to kilograms.

Choose healthy sources of carbohydrates. Eat fruits, salads, pasta, cereals and whole-grain breads. They not only provide carbohydrates, but are packed with fiber, vitamins and minerals.

Check with a professional trainer or nutritionist to assess whether you need extra protein. If you are training vigorously, extra protein may be worth considering. The added amount is usually small, even for professional athletes.

Eat a healthy, well-balanced diet. The USDA's Food Guide Pyramid suggests three to five servings of vegetables and two to four servings of fruit every day.

Make sure to get fat in your diet, even if you are on a weight loss program. Polyunsaturated and monounsaturated fats are better for you than saturated. The recommended amount is no more than 30 percent of your total intake of calories.

Check out some health cookbooks, like Dr. Ornish's Eat More, Weigh Less, for tasty, healthy recipes.

If you really need to loose weight, then maybe for now , be a vegan?or even a vegetarian.


*http://www.quorn.co.uk/About-Quorn/* < available in other countries as well as UK.
Because Quorn '' meat * which is fake.

What are Quorn products made from?
All Quorn products are made with mycoprotein, a versatile, vegetable protein.

What is Mycoprotein?
Mycoprotein is the ingredient common to all Quorn products. Mycoprotein is a healthy meat-free form of high quality protein and is also a good source of dietary fibre. It is naturally low in fat and saturated fat.

Are Quorn? foods healthy?
Yes. The mycoprotein used to make Quorn? foods is a good source of quality protein and dietary fibre, has zero cholesterol and is low in fat - especially saturated fat.
Quorn? foods are also satisfying. In addition to their strong nutritional profile, Quorn? foods have a lower energy density compared to their meat equivalents. They are believed to have a positive effect on satiety, so you feel full on fewer calories. Feeling satisfied with few calories may lead to less food intake and easier weight management.

How do I cook Quorn? foods?
Quorn is so easy to use. Quorn foods can be cooked using an oven, grill, stove or microwave. They can be prepared in a similar fashion to the way you do meat and poultry, but often in much quicker time. They're delicious, tasty and easy to prepare. Click on the cooking made easy page for more tips..

Can I use Quorn products as part of my weight controlled diet?
Yes you can. Many Quorn products are low in fat and low in saturated fat. So you can enjoy your favourite meals with less calories and lower fat.

So as you can see they are lower in fat then meat! and if you would like more information then contact them or even go here-> http://www.quorn.co.uk/FAQs/


The only thing is Quorn is only suitable for vegetarians.
Linda McCartney does awesome vegetarian/vegan dishes!


Trust me, you can loose weight ;

If you choose the vegetarian option;
You can choose from all these great dishes linda mcartney and quorn do, but i don't recommend buying a store's own product because it can be nasty ''you know where it says, asda's own meat free burgers'' well yeah i don't think there as good as linda mcartney nor quorn, and if your out with a friend and your in mcdonalds and you think they don't do vegetarian meals, they do! they have veggie burgers in mcdonalds for vegetarians! :) but because you want to loose weight, cut down on loads of sugary foods and start exercising either at the gym or home, for 1-2hours everyday * When exercising drink loads of water / energy drinks * water is good for you! :)

If you choose the Vegan option, then linda mcartney does vegan sausages, and pies, etc. You can also get vegan yoghurt, which is called soya i think, it tastes lovely!:) and you can just look at peta or other sites for vegan recipes, homemade meals are better than anything! and then start exercising either at the gym or home, for 1-2hours everyday * when exercising drink loads of water / energy drinks *

If you would like to learn more about vegetarians then go to the link in the sources i will supply, and i'm 14 and a vegetarian myself, but i did it for the animals=] you will also be less likely to get heart disease and anything else, and it's great for your skin, and anne hathway is said to be a vegan, but i think she's a vegetarian!

So incase you don't want to go on the site here you go;

There are really 6 forms of vegetarian eating.

Vegans eat fruit, nuts, grains and vegetables and don't eat anything that comes from animals; eg meat, eggs or dairy foods like milk and cheese.

A lacto-vegetarian eats fruit, vegetables, nuts, grains and dairy foods (lacto is a Latin word that means milk).

An ovo-vegetarian eats fruit, vegetables, nuts, grains and eggs (ovo is a Latin word that means eggs).

A lacto-ovo-vegetarian eats fruit, vegetables, nuts, grains, dairy foods and eggs.

Pesco-vegetarians eat fish, fruit, nuts, grains and vegetables (pesco means fish).

Semi-vegetarians eat everything except red meat.

But i think that a TRUE vegetarian doesn't eat ANY meat NOR fish, but that's my opinion.



So if your thinking about it, i'd go for vegetarian first then if your happy go to vegan.
Anyway i hoped i helped! :)

Need more help->
email me , subject ''Weight help''
melissaandthecat@yahoo.co.uk
or
melissacooper2010@yahoo.co.uk

Thanks for reading
-Melissa

http://www.quorn.co.uk/FAQs/
http://www.quorn.co.uk/
http://www.quorn.com
http://www.lindamccartneyfoods.co.uk/
http://features.peta.org/VegetarianStarterKit/index.asp
http://www.peta.org/living/vegetarian-living/default.aspx
http://www.cyh.com/HealthTopics/HealthTopicDetailsKids.aspx?p=335&np=284&id=2238

Diet pills work ok, but no real nutritional value to them and have unknown side effects depending on how long its been out on the market. That being said you might want to try supplements that have a positive nutritional impact on you body. I have been taking this supplement for a great while and let me tell you it works great. . Hit me up on my youtube account if you have any other questions or would like me to help you achieve your goal. Peace

http://bit.ly/MyYouTubeChannelRocks

All opinions are meant for anyone that is 18 years of age or older. If you are a viewer searching for a answer and under the age of 18 please ask you parents for advice.

http://bit.ly/DietSolution2011

Healthy breakfast = Green vegetables and lean protein.

Cut out all processed carbs, or as many as feasible. That includes all grain, bread, pasta, sugar, corn syrup.

You should check this out this program that I tried. It works very well for me and I lost 8 pounds in 2 weeks. You can find more info at link below.

http://bit.ly/ytrhh34

Before you start any fitness plan you should consult first with a doctor.