Quote:
Originally Posted by Kipa
Hi guys,
My name is Kate im 19, I joined this forum today, pretty much seeking some support. The last few weeks have really put things into perspective for me. Its not just about wanting to lose weight anymore, its the need to lose it. My little brother asked me the other day, why are you so fat? I was devestated at the time had a cry and got over it. But the thing that has scared me to death is, my cousin had a heart attack a few days ago, he has only recently turned 21, the doctors say it has a lot to do with his weight. So I have decided that I am going to do something about it and stick to it. I have tried various times in the past and failed. But I am willing to give this a fair crack, put 110% in!
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TRY THIS!!!!
Here are some basic guidelines to follow if you want to burn fat:
1. DIET
Eat 4-6 small meals per day that consists of the right portions of good protein, complex carbs, and healthy fats.
Avoid high glycemic "bad" carbs as much as possible.
Sample Meal:
BREAKFAST
1/2 cup lowfat cottage cheese & 1/2 cup pineapples =or= 2 hardboiled eggwhites with 1 apple or grapes.
MID-MORNING SNACKS:
2-3 slices of turkey or chicken (whitemeat) & 2 slices of swiss cheese
LUNCH:
1 grilled chicken breast, or salmon fillet on a salad with lots of fresh veggies, =or= 2 cups steamed =or= stirfry green veggies =or= a salad with tuna (fresh or canned) or chicken on it with any olive oil vinegratte dressing.
MID-AFTERNOON SNACK:
1 Low fat Yogurt (any flavor)
DINNER:
6 OZ GRILLED CHICKEN OR FISH OR LEAN PORK LOIN USE NO SALT ADDED SEASONINGS OR MARINATED ONLY.....with 1 small plain baked potato =or= 1/2 cup brown rice
REASON: This will help to keep you from getting too hungry, will reduce your overall calories, and will keep your blood sugar regulated.
2. EXERCISE
Do interval training instead of long "same speed" cardio routines
Add lean muscle mass by doing total body strength training sessions 2-3 times per week. Do not just use the strength training machines at the gym.
REASON: To burn calories and increase your metabolism.Good luck and remember that persistence pays off
REWARD FOR DOING A GOOD JOB EACH WEEK:
YOU CAN HAVE ONE(1) CHEAT MEAL A WEEK....EAT WHATEVER YOU LIKE. THEN BACK TO YOUR ROUTINE.....REMEMBER THERE IS NO SHORT CUT OF LOSING WEIGHT......EXERCISE 2-3 TIMES A WEEK IS A MUST...NO EXCEPTION.
AGAIN GOOD LUCK!!