My program
Hey @codyfernmorelikedaddyfern itās a bit long, so I decided to just post what Iām doing since nine months to lose weight. You donāt have to follow everything, you will need to find recipes that you like with ingredients that you like (I tried apples and salad, and really I canāt...). I hope it will help you a bit, or other people ! But talk with a doctor before starting, cause Iām not a specialist.Ā
Some advices :
- No more alcohol (well, except to celebrate, but just a glass then)
- No more soda and add sugar
- No more fat, butter, oil... You can cook with a dry pan.
- Careful : fat and sugar are hidden everywhere, so read the stickers before buying a product.
- Avoid wheat flour, prefer whole-wheat flour
- Avoid chocolate (but you can eat some from time to time, the black one mostly, a life without chocolate would be awful)
- Eat less meat (but you don't need to become veggie or vegan. I would never be able to say goodbye forever to cheese...)
- Add lot of vegetables and fruits !!
- Drink at least 1,5 liter of water per day !Ā
- Cook. Really, don't buy things that you just have to warm up. Try to avoid fast food.
- Organic food is the best. Yes, it's not cheap, I'm hurt everytime I have to buy my things, but it's better for you, not just to lose weight, but in general.
- Cook only what you will eat, not more, so you will be not tempted to eat again. You have what's in your plate.
- So that the dishes are not bland, you can make homemade sauces ! I use organic soy cream (not the Japanese one, the white one which can replace fresh cream) and I can make tomato, mushroom cream... and sometimes I use a little Japanese soy sauce, to make woks.
- You can have two "cheat days" per month when you can eat something special, like a pizza, French fries, go to a restaurant... But if you find the right recipes for you, the diet will bring you pleasure when you eat anyway.
- There must be 1/4 of meat or veggie-vegan product, 1/4 of starch, 2/4 of vegetables on the plate
- Use a tiny plate and eat slowly Ā
- NEVER forget to eat or think it will be better to not eat, or to vomit what you just ate. NEVER. You need to eat to lose weight healthily, effectively and sustainably.
- Don't do too many sport either. Your body have limits. Listen to it and don't hurt yourself.
- Be sure that the diet is the right one for you. Depend on how tall you are, how many calories you need per day, and some others things. Like, are you ill, do you have a syndrome ? For example, I have a polycystic ovaries syndrome, with a treatment for it, so it's hard for me to lose weight and that's why the diet is a bit "strict". Maybe you will not have to do all this, maybe you will need to do more... We are all different.
- Never forget that it will be long and difficult... After nine months, I'm not done yet.
Ā The diet :
In the morning : a slice of rye bread, with a little (just a little, sorry I didn't listen to you here CF !!!) of butter, and a glass of water. Raw butter is good for your health, but you should avoid cooked butter. Sometimes, to change, once or twice a week, I take organic muesli with small pieces of dark chocolate.
Ā For lunch :
- Monday : chicken, 20 grams of whole wheat pasta, eggplant, home made tomato sauce
- Tuesday : veggie soy steak, 10 grams of whole wheat semolina, spinach
- Wednesday : chopped steak, 20 grams of whole wheat pasta, carrots
- Thursday : fish, 20 grams of whole wheat rise, zucchini, with soja sauce
- Friday : veggie soy steak, 20 grams of whole wheat pasta, eggplant
- Saturday : a poched egg, 10 grams of whole wheat semolina, mushrooms with soja sauce
- Sunday : veggie soy steak, 20 grams of whole wheat rise, green beans
Ā For dinner :
- In Summer / when it's hot: a slice whole wheat bread, white cheese, a fruit
- In Winter / when it's cold : a soup, a fruit, sometimes a piece of whole wheat bread
Ā Snacks :Ā They are not always bad, especially if you do a lot of sports. When it's 16/17 p.m., you can take a fruit, or two biscuits. Try to choose some with not too many sugar inside. Personally, I like to eat them with a good hot tea. And itās only if you are really hungry at that moment, or else you can wait for dinner.Ā
Ā The sport :
At first, depending of your weight, it's better to lose fat, before trying to gain muscles. So do not too violent exercises, like walking, swimming, biking... Ā Also do targeted exercises, such as abs, push-ups, flexes ... With small weights, exercises for the arms. When I lost 30 kilos, I signed up for a gym. The best, for me, is to go there three to four times a week (monday, wednesday, friday, and sometimes sunday), for a session of about 1:30. 20 minutes of cardio, 40/50 minutes of bodybuilding, 20 minutes of cardio. No need to run or lift huge weights. The important thing is the duration. You have to make repeated movements for the muscle to work. For cardio, the most effective way to lose weight is brisk walking and cycling. You can take a coach or go with someone. I hate going out alone, but strangely, for sport, I find it better, because it is I who organize my session like I want. On the other days, it is advisable to rest, so that the muscle has time to reform. I admit that I am a bad student here, and that since I have an exercise bike, I do small sessions at home, with targeted exercises.
