I am 32 years old and my weight is 105 kg, approx 231 Ibs.Can someone please suggest me a healthy diet Plan?
I have tried to followed some weight loss programs, but none of them seems effective enough. Kindly help me on this matter !
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14 Comments
There’s no quick and easy way. If there was, everybody would know about it and use it, and the inventor would be rich.
Avoid fasts, fad diets, crash diets, diet pills, internet bargains and the like. They won’t help you, and could very well hurt you.
Weight loss is achieved when you burn more calories than you consume… so if you eat less and sit around, you won’t lose weight.
You need a combination of healthy diet and reasonable exercise to stay in shape.
And there’s no such thing as "permanently" You can always gain weight back by tilting the equation the other way. If you want to keep weight off, you need to keep eating healthy and exercising.
High protein, low fat, minimal good carbohydrates, and sugar-free liquids to keep you from getting dehydrated.
There are plenty of good nutrition sites on the web that can help you.
Good luck.
And here are some tips from Gabrielle reece:
A lot of us are out there watching what we eat and exercising, but still not making a dent in our bellies and body weight. There are a few things we are probably not doing, or doing too much of, that would mean major improvements in our health.
Get more sleep. After a very short period of time (about 6 nights), studies show that your glucose levels can rise if you get only 4 to 7 hours of sleep each night. New parents are excluded, but everyone else should try to hit the 8 hour mark as often as you can and get to bed BEFORE midnight. Every hour of rest before 12 a.m. is twice as valuable as the hours after midnight: Our cortisol levels are lowest before midnight therefore our recovery is the highest.
Eating fewer refined and processed foods. Avoid fast and fried food and try to consume as many real foods as you can. It’s also imperative to get enough fiber (helps with elimination); fruits and veggies are a great way to fill up.
Avoid sugary drinks and reach for more water. Water is great for so many things like digestion, eliminating toxins in the body, and transporting important nutrients to our cells which need energy to burn calories. Americans drink 20% of their calories, so be careful of that silent pitfall.
Get to know your kitchen. I realize it takes more work, but the simple truth is we eat out or order in too often. There is a greater opportunity to control what is in your food if you cook it yourself.
Slow down. When you do sit down to a meal, don’t wolf it down. Our culture encourages eating while driving or sitting at our desks. The only time we seem to sit down and enjoy our food is at Thanksgiving. The monks chew each bite of food 100 times (which is excessive), but they also eat only until they are full. They recognize that chewing their food more makes it easier for the body to digest.
Breathe. There are so many days that I don’t breathe deeply. In the morning, mid-afternoon, and at the end of the day take a 10 conscious, belly-deep breaths. Close your eyes, pull that air deep into your stomach via your nose and let all the junk out through your mouth. Whether its a stressful day, or you just want to start and end your day on the right foot, breathing is important.
Don’t starve yourself. Oddly enough some of you may not be eating enough, and the lack of calories is putting your body into save mode. Our bodies are so brilliant, and if they aren’t getting enough food, your metabolism will tell your body to store each and every calorie it receives or to make energy from whatever muscle tissue you have. Not good. Oh and by the way, don’t skip breakfast. People who skip breakfast are over 4 times more likely to be overweight.
Do more than exercise. Even if you are working out, you can’t eat and drink whatever you want. It really is a three sided puzzle: balancing exercise, food, and (oh yes) the spirit (which stress and happiness play into).
I wish you the greatest of success, and remember, being healthy is like making your bed. It really is something we have to work at everyday.
work out!
for a workable diet –
here is what my dietician suggests – follow a practical diet. start your meal with a soup or a huge salad. this fills u up. Make sure your plate has this ratio – 50 per cent veg, 25 per cent carb. potatoes, corn and peas come in carbs category. 25 per cent protein.this will prevent cravings too.an occassional treat is OK. have a snack every three hours. fruit ,ideally berries, or soy nuts. just 2 tbsp of soya subsides hunger pangs. have a protein shake too, if you want. it will fight the fat and give you extra energy to exercise. switch from white rice and bread to brown. eat 900gms of veggies a day.Needless to say, NO soda, chips, cookies! Lose a kilo a week. that is permanent loss. pick an exercise regime you like.
get a pedometer and try to take 10,000 steps everyday.
I assume you are around 5’11. NO FAST FOOD AND JUNK FOOD EITHER. NO CANDY ON HALLOWEEN. Eat lean meat like chicken or fish. EAT a piece of fruit if you are hungry.
I had some really good luck with the Abs Diet and exercise regimen. I ended up using the online tools which you have to pay for, but that was the only way I could be disciplined enough to eat the right things and to make sure I worked out. The diet is really not restricting and the variety of workout levels make it really doable for everyone.
There’s a really awesome place that I’ve been following for a few weeks now, it’s got plenty of free help and advice and demonstrates to you how to lose weight the true way, without dieting. I lost 7 pounds in six weeks by doing as they advised http://twurl.nl/yhr4n4
If you’re able to you need to join a gym and get a personal trainer. If not… you have to incorporate cardio and strength training into your life style.
You can eat right all you want and get skinnier but you won’t develop lean muscle mass which is what you need to keep fit and burn calories.
What you can do for starters is drink plenty of water, cut out all soda fountain drinks and alcohol. PURE sugar in your system any diet drinks or artificial sugars are terrible and will be stored as fat positively.
No Hydrogenated oils, mayonnaise, limit your bread, I would avoid white flour and starches go for wheat flour and grains.
Up your intake of dark green leafed veggies and eat fruits like grapefruit, and melons mostly.
Juice if you can as a breakfast substitute.
eat small portions throughout the day and make dinner sensible.
Make your largest meal that day the one you will be most active after… don’t eat 3 hours before bedtime.
take walks and just get your body moving.
When i was 34 i weighed 250lbs. after having my first baby. I could barely walk! I did weight watchers and lost 100 lbs. pretty quickly. It was a very simple plan and easy to assimilate into my life. I eat out ALL the time, and they taught me how. And i still get to eat good food that i like. To tell the truth, i only went to a couple of meetings. I enjoyed them, but once i learned how to do the plan, i just did it on my own. It’s easy! And i started walking almost every day at that time too, then when i was lighter and a bit more fit, i went to classes at the gym. It was fun!
I think first that you should really ask yourself, am I really ready to lose the weight? If yes, then you should start by keeping a food diary. Write everything down, no matter how big or small. Then you should get a tape measure and take your measurements and don’t look at them for a while. Start moving..Anythiyng that you enjoy doing. Do not mess with your diet right now.Because as soon as you start moving and getting into exercising you will want to start changing your food intake. I did. I started going to dance class and taking this incredible class called Zumba. It has latin dance, hip hop, salsa jazz and so many more dances. You burntons of cals and sweat buckets!!! Oh yeah!!!!! And since you are getting older you should start lifing some weights also. just piick one that you can lift 12 times and the last one is hard to llift. Got it? You can do it. Good luck!!!
Drink a glass of purified water http://www.espring.com every 2 hours.
I liked the idea of creating healthy snacks for yourself like celery, zucchini, cucumber, broccoli etc. and putting them in the fridge. You can use http://www.tupperware.ca to store them in.
Have fresh fruit such as grapefruit, oranges, apples, pears & berries cut up and in http://www.tupperware.ca stored in the fridge. Lemon juice on the apples will prevent them from turning brown.
Do not buy orange juice as it has too much sugar in it. No bananas or avocados.
Do not even buy anything with white sugar, white flour, white pasta, white rice, white potatoes, corn or nuts in it.
Popping corn is OK if you buy the kernals, air pop it and DO NOT put any salt, butter, cheese, sugar or any sprinkly thing that has those ingredients in it.
Only buy whole grain bread such as 12-grain, flaxseed or bran. Do not buy any other baked goods. Buy Red River Cereal.
Substitute Soya Milk for regular milk.
Meal suggestions:
1/2 Grapefruit with no sugar.
Cook the Red River Cereal in the morning and use the soya milk on it.
2 capsules MaxWLX 1/2 hour before lunch
Fresh veggies with low fat dip for lunch; no carrots as they contain too much sugar. You could also have a big leafy salad with low fat dressing. One slice of 12-grain bread with no butter or margarine.
If you need meat cook breast of chicken in the oven with no sauces; only some herbs. Cook enough so that you can have leftovers to cut up, keep in the fridge and put them on your salad at lunch.
Fresh fruit for dessert. Apples, pears or berries. No toppings.
2 capsules MaxWLX 1/2 hour before dinner.
Have something light for dinner like only a leafy salad with no meat. Bake fish in herbs in the oven. Do not use breaded fish.
Fresh fruit in diet jello for dessert.
Dietary supplements suggestions:
Take a look at the generic site http://www.maxgxl.com and look for the information on the MaxGXL (reduces sweets cravings) Weight Loss Accelerator MaxWLX as well as the N-Fuze.
Call Jim Kerr’s toll FREE phone is 1-800-734-6297 and let him know which of the following that you are interested in: the MaxGXL, MaxWLX and/or the N-Fuze.
I would appreciate it if you would let him know that you were referred by #26913. Thanks.
cut down sugar,fat,fast food
do not use rice and these stuff
work out and walf long distances
visit a dR
1.Eat a variety of nutrient rich foods
2.Enjoy plenty of whole grains,fruits and vegetables
3.Maintain a healthy weight
4.Eat moderate portions
5.Eat regular meals
try the heavymotivation.com plan. its very cheap and it works. they even have a meal planner program that makes the meals based on the foods you like.
You might want to visit this blog. It contain some valuable information regarding your problem that you might be able to take away from
http://www.centiblab.com