I am 5'3 1/2, 15 years old, and 190 pounds. Ok, so since i want to lose basically 2-2.5 pounds a week, will this diet plan work? 1,400 calories a day. No pop, bread, or juice. Pastas, beef, crackers, sweet/sugars, white rice, restaurant foods only eaten OCCASIONALLY. A majority of my food will be fruits, vegetables, baked or grilled chicken, baked fish, granola cereal, milk, and/or rice.50 crunches and 50 squats before school.45 minute walk after homework (until october when it starts getting cold), then i'll do 25 minutes on a stair stepper.15 minute kick boxing routine after ^20 minutes of dancing50 crunches and 50 squats before bed.Keep in mind, that i have the absolute smallest amount of will power. Any and everything not good for you is my weakness. I also feel like i'm not motivated enough. Sometimes I'll turn my back on foods but most of the time i'll eat it. So if you'd like to be a help, can you guys' answers include some motivating tips and words to help me throughout this journey? thank you so much! :) No gimmicks or spam answers please, and i'll give 10 points to the best answer! ^_^
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You will need to be diligent, not give in to temptation (very often), and understand that you may see no results during some weeks, and then the next week might see the scales do down several pounds...in other words, don't give up just because you're not seeing a steady 2 lb (or more) loss per week...3 lbs/wk is the max you can get, in a healthy manner, and it's not real easy to do...don't give up just because you may not lose at the rate you desire...the key is to get to a healthy weight, even if it takes longer than you hope...Eating...avoid processed foods as much as possible, and white foods...I understand that as a 15 yr old you probably have limited options due to what your parents buy and keep at home, but definitely avoid things with added sugar, high in sodium, and keep processed stuff to a minimum...go for as much fresh fruits and veggies as you can, and lean protein (chicken and seafood mostly)...Careful of the granola cereal...it sounds healthy but they're almost always high in fat and sugar...some whole grain toast/bread with a tablespoon of natural peanut butter would be better...or some cooked egg whites and a piece of fruit...if you must have the cereal, watch your portion size...milk should be lowfat (almond milk is better, if that is an option...the unsweetened version is healthy and has only 30 cals/cup)...Basically, do your best with your eating...eat at least 5x a day...have some fruit or yogurt as a snack between meals...the idea is to eat often enough that you don't get super hungry, while still not consuming too many total calories...Exercise...crunches and squats are great for muscle toning...you want that...the walking (make it as brisk as possible for good calorie burn), kickboxing, and dancing are good cardio so they will help burn fat...For willpower...look in the mirror now and think about how you want to look...think of how kewl it will be to fit into smaller, cuter clothes...to be healthy and have more energy...to not have to squeeze into small places or seats, because they aren't designed for larger people (I topped out at over 230 lbs many years ago, so I know what it feels like to be very overweight)...your desire to be fit and healthy has to be stronger than your desire for that cake or burger or whatever may be tempting you...your health will be with you the rest of your life (if you take care of yourself) while that "treat" you eat only takes a minute or two to consume, but might take weeks or months to work those calories back off...not worth it (it's like paying way too much for an outfit...there's no value in it)...It's OKAY to treat yourself now and then...just don't go overboard with it, and understand that the more often you treat yourself, the slower your fat loss progress will be...I'd suggest having a treat no more than once a week (or less), and make it a small helping of dessert or a small helping of fries (or whatever item is really calling to you) and then that's it...you've got to know when to stay "enough" and walk away (go grab some carrots and start munching if the temptation is great)...Good luck to you!!!
Other Answers:
- Maybe..instead of the 45 minutes walk, you just run 2 miles. U will lose more weight if your heart rate increases. Running helps a lot.
- Your diet sounds great, glad to see someone young understand how damaging carbohydrates are to our weight. But don't be afraid to add more fats into your diet, if you cut out a lot of carbs you are going to need more fats. I am on the Atkins diet so my plan is similar to yours, except that I have cut out those things completely and it has lead to a 31 lb weight loss in 3 months without me even exercising. If you do well on this one, I would recommend you try Atkins, it has changed my life and gotten rid of my high blood pressure, acid reflux, and my tachycardia. Only after these results did I realize how damaging refined carbs are to the body. My other advice is to be careful with your fruit consumption, they may be healthy but they are also very high is sugar, usually worse than a candy bar, people don't realize that. The worst are grapes, bananas and certain apples. 1 granny smith apple can contain a whopping 30 grams of sugar, that's outrageous. You can always eat fruit and see how your body reacts to it, if your weight loss stalls, cut fruit out. Berries are lower in sugar and much better for you, like strawberries, blueberries etc. And if you do still decided to eat those starchy foods like the pasta and rice, switch it to 100% whole wheat pasta and brown or wild rice. These contain more fiber, which cancels out some of the carbs and is easier on your stomach. Rice in general needs to be limited and it shouldn't be on your regular food list. Why limit beef? Again, you need that protein. My weekly diet consists of: 21 eggs (including yolks) 5 fried pork chops (no breading) 2 lbs or more of fried chicken (no breading) 1 lb seasoned ground beef, 2 steaks, 2 salmon filets cooked with butter, 7 salads with sugar free Newman's Own Oil and Vinegar dressing, 1 entire stalk of celery, and an occasional ounce of cheese. This has been my diet every week for the last 3 months, and again, I have lost 31 lbs and I have not exercised a single day because of a leg injury I have. Just proof that you don't need to be afraid of fat, instead be afraid of carbs, be afraid of sugar, those 2 things are what cause your insulin levels to spike, which causes weight gain, fat does not do this at all. Also limit dairy a lot, it releases glucose very quickly, glucose = fuel, which you don't want when trying to lose weight. I'm not saying you should go on Atkins, that's up to you, but I do recommend you pick up the latest book and read the introduction, it really explains the science behind it and why the diet works so well. Good luck!
