so, a little about me: 20 years old, female, 5'2'', 145 pounds, 27% body fat, doctor says my ideal weight is between 115 and 120 pounds, so I'm looking to lose around 30 pounds, preferably as soon as possible. here's my basic diet/exercise plan:
*1,200 calories per day, vegan diet
*1 T apple cider vinegar before each meal
*protein shake/smoothie for breakfast and dinner (one made with spinach, berries, banana, almond milk, and vegetable-based protein powder, the other made with berries, soy milk, flax seeds, and soy protein powder)
*salad with lots of veggies, some beans, and olive oil and vinegar for lunch
*2 snacks a day: apple + almond butter, veggies and hummus
*2 C green tea per day
*supplements including raspberry ketones, white kidney bean extract, Tonalin CLA, and a multivitamin
exercise:
*1.5 hours of cardio 5-6x a week (treadmill, elliptical, bike, Zumba, etc)
*30 minutes weight training 6x a week (3 days upper body, 3 days lower body, 1 day rest)
*1 hour yoga dvd on my rest day
so...how long will it take to lose around 30 pounds? also, about how many dress sizes would I lose?
thanks!
Top Five Tips to Lose Weight
Recommended Answer:
Probably 2 months. You would loose more inches than pounds
- I'm not a girl so this may/may not help but I'll say it because I think it's for everyone.
An average person needs 2000 calories to maintain their body weigh.
1 pound of fat = 3500 calories
Drop the protein shake from your diet, you're not trying to build muscle (muscle weighs more than fat by the way)
Fruits may seem good but they do have a lot of sugar so be careful with them.
Tea is very good but be careful with the sugar you add and use non-fat milk. I don't remember the details but 2% milk isn't really 2% fat, it actually has 50% fat or something like that so just use complete non-fat.
Don't do heavy weight training, you need more cardio and use light dumbbells while doing it.
Not too sure about almond milk, I think almonds generally have lots of fat but maybe the milk is different, check up on that.
So yeah, that's pretty much everything I got from your list. Using the information, you can probably calculate how much you'll lose a week (it looks to me you'll lose about 2 pounds a week). This is all from my years of planning my workouts but never actually doing them (I am such a procrastinator ...) - Lose the unapproved supplements. I know your doctor didn't recommend the cider vinegar, protein shakes, ketones, bean extract, or CLA.
80% of weight loss is diet.
You can eat a healthy diet and lose weight.
You can eat a healthy diet and exercise and lose more weight.
You can exercise and eat a poor diet and not lose and even gain weight.
A good healthy diet high in fiber, lean meats, eggs, complex carbohydrates, whole grains, antioxidant foods, healthy beverages and low in added sugar and salt help people lose weight, lower cholesterol, increase energy, improve brain function, lower blood pressure, reduce cancer risk and have a more positive lifestyle!
You need to eat a lot more food and a lot more fiber!
Diets that exclude foods from any food group are fad diets and do not lead to permanent weight loss or solve any other health issues.
First, try to kick your fiber intake to 40 grams of both soluble and insoluble fiber.
Whatever you do, get your fiber from your food, not from a jar.
Fruits and vegetables have good fiber in them. A high fiber diet increases the metabolism.
Try a breakfast cereal with at least 20% of recommended daily allowance of fiber in it. They are usually low in sugar so there is a double benefit. Blueberries or raspberries on top add more fiber and antioxidants. But fresh or frozen, not the kind in syrup. Oatmeal with berries or a bit of fresh honey is also good.
Raw nuts are a great source of fiber, healthy fats, and antioxidants. Avocados are the best.
Lots of beans, peas, and grains are high fiber. Whole grain breads. Fiber kicks up the metabolism so you actually burn more calories. These foods will give you more gas in the beginning but if eaten daily, the bacteria in the digestive tract will elevate lowering the gas output.
This will get you on the path for a healthy daily bowel movement. This helps clean the system and aids healthy digestion. A high fiber diet reduces transit time - the amount of time it takes food from when it is eaten to when it is expelled. This reduces toxicity in the system both from internally produced, ingested, and external toxins.
I know it goes against everything you've heard or read but eating lots of the right foods will actually help you lose weight!
Next, take an age appropriate basic daily multivitamin. Don't look at your multivitamin as nutrition but more as an insurance policy. Think of it as filling in the gaps in your daily diet as opposed to a primary source of nutrients.
You have to drink lots of water to be healthy. But you can disguise it. Fill your glass all the way full with ice before pouring low sugar beverages. Try iced green tea with a splash of orange juice in it for sweet. More antioxidants. Add lemon juice to water for flavor. Slice up a cucumber and float it in pitcher of water. Gives it salty fresh taste. But you must drink up to 100 oz of water daily to help your body get rid of waste and the natural toxins.
Last, you need to get 8-9 hours of quality sleep depending on your age. All recent sleep studies report a connection between poor sleep patterns and weight gain. This includes going to bed as close to the same time every night including weekends. Most of us stay up late Friday and Saturday night and it throws us off.
You must combine a healthy diet with exercise to multiply the benefit. Whether an hour a day in the weight room or just a 30 minute brisk walk every day, the added benefit of a regular exercise program really do increase and accelerate healthy weight loss.
I lost 30 pounds in 5 months by spending my money at the grocery and gym and have kept it off for over two years. Less than 3% of people that attempt weight loss lose it and keep it off for two years. It is not easy. It is a lifestyle change.
Good luck and good health.
