I'm really struggling with my weight. It's always kind of been a non-issue, but I have to be under 200 pounds before the end of march (I'm going on vacation, and one of the things I'm GOING TO DO DAMN IT has a weight limit). I was right at 200 when I started working out/eating better in January, but now I'm at 205. This sucks and I'm not good at it and I don't like it.
First of all: I BELIEVE IN YOU! YOU CAN DO IT!
Congratulations for making the decision to take control of your health. Remember, weight is not about beauty. You can be beautiful, sexy, and confident at any size, shape or weight. However, weight is a significant indicator of over-all health and has important effects on your long term quality of life. Keeping your weight inside a healthy range lowers your risk of developing dangerous conditions later in life, and being able to keep your weight under control with your everyday habits (rather than a drastic diet) is the key.
I am not a professional nutritionist or sports physician - but my brother is! Huzzah! I asked him for some basic advice for you and this is what he said:
A diet is something you quit - so don’t diet. Aim for consistent, long term behaviours that will become habits. If you do it right you will eat and exercise like this for life.
sometimes you won’t be hungry (great) and sometimes you will be (that’s okay!). Try to take note of whether your hunger is linked to any particular foods. A food that makes you feel hungry soon after eating it is not helpful. Foods that make you feel fuller longer (like protein) are more beneficial.
if you ARE hungry and it’s not meal time? Do something else. A little bit of hunger won’t kill you.
aim to be fairly consistent. Eat at similar times and try to not eat on the run. This will help regulate your satiety signals (your body’s hunger signals). Basically you won’t feel hungry all the time if you can get your body into a routine.
prioritise protein sources and vegetables. They’ll keep you feeling fuller and you can eat more of them.
It is not 1 day or meal that makes or breaks a plan, it is consistency and overall trends. Overeating one meal doesn’t mean your diet is ‘broken’. A week of little or no weight loss is no drama and some days you may even gain weight. That’s fine, so long as the overall trend shows gradual weight loss.
A decent protein source (meat or eggs - not fried. e.g 1.5 chicken thighs, or 2 sausages, or 2 boiled eggs),
a small portion of carbohydrate: 1 slice wholemeal bread, 2/3 cup cooked brown rice, 1 tin baked beans, 3/4 cup cooked quinoa
a large portion of vegetables: (go hard on these. Like, 2 fistfulls of fibrous vegetables like carrots, beans, brocholi, tomato, peas, mushrooms, zucchini, etc. Have as many green leaves as you like. Seriously, my brother could not emphasise this enough. Eat your body weight in greens and vegetables but do not smother them in sauce or dressing. Sauces and marinades are just extra calories. Use them sparingly.
Snacks: about 250 calories a day. (to explain this he used a point system. 250calories = 5 points)
skim regular coffee = 2 points
1 piece of fruit (apple, banana etc) 2 points
4-5 squares of dairy milk chocolate = 4 points
tea with light milk = 1 point
1 slice toast + teaspoon peanut butter = 4 points
40g oats (1/3 cup raw) and beries = 4 points
That’s it. That’s the advice.
Just get off your but and do at least 30 minutes of exercise at least 4 times a week. The more you do the better you will feel, the faster you will lose weight, the healthier you will be overall. Exercise should become a part of your regular daily routine. It is not torture and it is not a chore. It is not an activity exclusively for athletes or vain people. It is a way to maintain your health and fitness and has been proven to improve your quality of life in a number of ways including (but not limited to) improved sleep patterns, reduced risk of conditions such as heart disease, weight management, reduced risk or and symptoms of depression, stress relief, improved brain function, improved circulation, increased sex drive - the list goes on and on. Exercise is not about beauty. Having said that, my mother always used to say ‘active and attractive’ which I personally found really motivating.
HERE ARE SOME FUCKING FANTASTIC MEAL IDEAS: [side note: these were supplied by my hot as hell roommate. She has the body of a Victoria’s Secret model and she didn’t get it by accident. She eats well and trains almost every day. She works full time and has a busy social life. She is the perfect example of a person for whom healthy eating and regular exercise are a part of her normal daily routine. All shall love her and despair.gif]
Brown Rice Salad with Eggplant & Roasted Pumpkin (add poached chicken)
Indian vegetable & Chickpea Curry (I removed chickpeas & added chicken, cook 500g chicken breasts cut into 2cm pieces beforehand in frying pan in 3 batches with oil until just cooked through. Add to pot at very end for a few minutes)
White beans with Cherry Tomatoes & Zucchini (add your choice of protein at the end)
Teriyaki beef with vegetables
Lamb with Lentils, Feta & Mint
Mushroom, Spinach Hash with Soft Poached Egg
Skinny Southwest Scramble
Sweet Potato Kale Feta Muffins
Porridge with mashed banana
Quinoa Salad with beetroot, pumpkin & persian feta
Chilli Con Carne (add turkey mince instead of beef mince for something lighter)
Baked Beans, Quinoa Porridge, Overnight Otas
I hope this helps, Anon! Please go speak to a proper nutritionist who will be able to help you adjust your food and exercise habits to achieve your goals and develop a long term strategy for improving and maintaining your health.
Good luck and have a wonderful vacation!
discoholicmusic
origamiaround
areudirty
2087
theartofmadeline
