Exercise Questions - How Can I Lose 50 Pounds
In a Year?
I had been exercising using a personal home gym system but I
wasn't losing weight as they advertised. I eliminated white sugar
and white flour from my diet but I didn't lose any weight. I have
added cardio training to my weight training on the ball, but I don't
know what to do about my diet. I love fruit for breakfast but my
problem is that I may go long stretches without any food during
the day, maybe 10-12 hours. Then at night I'm ravenous. I want to
lose 50 pounds in the next 12 months. Can you recommend how I should
eat to do that?
I can't stress enough how important it is to eat at least 5
small nutritious meals each day. This is crucial for succeeding
on any fitness/diet plan and is one of the most important aspects
to losing weight and keeping it off for a lifetime! Eating several
small meals throughout the day keeps your metabolism stoked but
most importantly, it keeps your insulin levels controlled which
will keep you from getting ravenous later at night. By eating this
way, you will have a far greater chance of success since you will
be eating to truly fuel your body.
The best diet plan is one that incorporates these factors into
the overall program:
- Clean, Healthy Food
- Smart Choices
In terms of the clean foods you should focus on including lean
protein sources (chicken breast, turkey breast, egg whites) and
lean fibrous carbs coming mostly from non-starchy vegetables (broccoli,
mushrooms, yellow squash, green peppers, etc.) Try and limit all
starchy carbs from your diet and limit fruit after 6pm, since it
contains lots of simple sugars which will effect your insulin levels
and hinder your weight loss.
Since you are probably very busy throughout the day, you may benefit
from a good protein bar. These are extremely convenient and provide
the high quality protein your muscles need to repair and grow. Look
for a bar that has at least 30 grams of protein and less than 5
grams of sugar. If you get sick of eating protein bars, then switch
it up a little and actually stop off at a fast food restaurant.
Yes, I did say fast food! However, make sure to control those urges
for quarter pounders and fries. Nowadays, the majority of fast food
chains are adding healthy items to their menus. The foods you should
look for when eating at a fast food chain are:
Chicken Breast Salads
Ask for balsamic vinaigrette or light ranch and use only a little
on the salad. Do NOT include the cheese, croutons, bacon bits or
avocado. These are way to high in fat/calories and will kill your
Chicken Breast Sandwich
Broiled or grilled chicken breast only! Leave off all cheese, mayonnaise,
bacon and any "special sauce". Great items to include
on your sandwich are tomato, lettuce, mustard and pickles.
As you can see, the food item are rather limited, but this is your
"safe list" of foods you can eat when your in a rush and
need to stop by a fast food chain. If your discipline is lacking
and you think you may cheat once you get anywhere near a fast food
restaurant, then do NOT stop in. Avoid them at all costs! You want
to form good habits which take about 30-60 days to truly form. Stick
with the quick protein bar or protein shake and you will be fine.
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