Exercise Questions - How Do I Lose That
Last 5 Pounds?
I have been trying to lose 5 pounds for about a while
now. I know I need to cut down and exercise, which I do but can't seem to lose
it. I know I must be doing something wrong. I have been trying to stay at right
around 1200 calories, although I go over some times. Could you perhaps, give a
sample menu for at least 2 days of what I should be doing?
To lose that extra 5 pounds, it really just comes down
to really fine tuning your diet and eliminating all the excess and empty calories
from your daily intake. The best way to do this is to write down everything you
eat. You can download our free diet journals here:
The safest total weight loss per week is 1 pound.
There is 3,500 calories in a pound of body fat, so in order to lose 1 pound, you
simply need to create a 500 calorie deficit per day. Over the course of a week,
this equals out to 3,500 calories or 1 pound. The best way to hit this 500 number
every day is to create a 250 calorie deficit through your diet and another 250
calorie deficit through cardio exercise. Remember, you want to fuel your body
with high nutrient foods and keep your metabolism "stoked" throughout
The worst thing you can do is limit your food intake to severely
which will cause your body to go into starvation mode and hold onto your body
fat reserves. Your body is thinking its getting ready for a period of famine and
will hold onto all the energy it can to survive this period. I recommend eating
at least 1,500 calories per day and make sure you're eating "clean"
and nutritious food. You want to make sure to eliminate all the excess and empty
calories from your daily intake.
I would recommend a general "clean"
diet to adhere to. I would focus on lean protein sources (chicken breast, turkey
breast, egg whites) and non-white starchy carbs such as brown rice, whole wheat
pasta and boiled red potatoes. If you can eat these starchy carbs and keep your
body fat down, then enjoy them! Below is a 2 day sample meal plan:
1 chicken breast (8 ounce), 1 cup of steamed brown
rice, 1 small salad with balsamic vinaigrette dressing
turkey sandwich with whole wheat bread (8 ounces of lean turkey breast, lettuce,
tomato, mustard) (NO cheese or mayo).
8 ounces of top round
steak, 2 boiled red potatoes, 1 cup of non-fat cottage cheese
egg white omelet (8 egg whites, mushrooms), 2 pieces of whole wheat toast (NO
8 ounces of fish (salmon, catfish, trout, halibut,
etc.), 2 cups of whole wheat pasta, 1 small salad with balsamic vinaigrette dressing
Veggie egg white omelet (5 egg whites, 1 cup mushrooms,
1 cup broccoli), dry whole wheat toast
2 cups of non-fat
cottage cheese, 1 apple
chicken breast sandwich with whole
wheat bread (8 ounces of chicken breast, lettuce, tomato, mustard) (NO cheese
broiled salmon with stir fried veggies (use Pam
chicken breast salad (8 ounce broiled chicken
breast, romaine lettuce, tomatoes, mushrooms, walden farms no calorie dressing)
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