Weight Loss Advice

[Jhust103]

Hello,
I’m new to shape fit and I need some weight loss advice. In the past 8 months I have lost about 50 lbs but now have ending up gaining about 20 of back since I started college in august. I am 21 years old, 5’11, and currently 320 lbs. Now that I am trying to watch what I eat and get back into the habit of exercising regularly, I’m really having problems taking the weight off this time around. Any suggestions would be great! Thanks

[Boss Man]

Hi Jessica, good to speak with you .

What times do you eat and what foods do you eat at those times?

[Jhust103]

Good to speak with you as well.
Well lets see, I usually eat breakfast around 6 am and either have eggs/turkey bacon/toast, or some days I have yogurt/granola/fruit, or an English muffin with peanut butter/fruit, or cereal with milk/ fruit. Normally I eat lunch around noon, dinner around 6p.m and a snack around 3 or 4 in the afternoon. .For lunch I normally have chicken, fish, or turkey with a variety of vegetables, and a baked potato. . For supper I usually have a medium salad topped with small piece of chicken and light dressing or soup with some raw veggies and piece of fruit .For an afternoon snack I either have string cheese, dried fruit, raw veggies, or almonds.

[Boss Man]

breakfast around 6 am and either have eggs/turkey bacon/toast, or some days I have yogurt/granola/fruit, or an English muffin with peanut butter/fruit, or cereal with milk/ fruit.

(I would stick with a small bowl of cereal and milk, include some eggs for added protein and satiation, then have something like a small piece of fruit, I:E half an apple, a pear etc, so you could get fruit, but too much of bit or the carb content of the meal could be significant leading to some of it being stored as fat, os around 10-15 grams of fruit carb would be adequate because of the carb already ingested from milk and grain.

Other foods can impair fruit digestion so it may be wise to have the fruit around 10-15 minutes before the other foods, to improve the digestion process.

I would have included citrus, but I read somewhere once that citrus and grain can be a trigger for hyperacidity which would just impair the foods ability to digest, could cause an issue with the duodenum and also trigger off GERD, (Gastro Esophageal Reflux Disorder), which is sometimes referred to as heartburn, so half a quantiy of the subacid fruits mentioned earlier should be better.)

(Snack around 9 in the morning. I suggest you could have the string cheese combined with raw veggies, and a small quantity of almonds.)

Normally I eat lunch around noon. For lunch I normally have chicken, fish, or turkey with a variety of vegetables, and a baked potato.

(Be careful of the carbs with this meal as a large baked potato has around 25-30g carbs. The carb will be reduced slightly after cooking, but different vegetables reduce in carb content differently, so I can't quote you an exact percentage when comparing a raw vegetable versus a cooked one, but I would guess with a potato it would be no more than 20% and probably around 5%-10% minimum in terms of carb loss, but you could add a bit of other vegetable in their too, as then you could reduce the glycaemic impact on your bloodsugar compared to just having the same amount of carb purely from potato.

The variety of flesh sources lsited are perfectly fine and by not consuming fish every day, you're not causing a possible scenario where you could have heavy metal accumulation in your system, not unless it was high metal fish like tuna and you were exceeding the 3 portions a week reccomendations.)

Snack around 3 or 4 in the afternoon. For an afternoon snack I either have string cheese, dried fruit, raw veggies, or almonds.

(I would utilise the same mentality as the 9AM snack, just as with that one eliminate the dried fruit as it is very sugary and highly impacts on your bloodsugar when consumed in a rasonable quantity and many are rated above 70, so they are in the high GI category, especially dates which I recall rate higher than glucose, the carbohydrate all others eventually become after digestion and which GI ratings were based on.)

Dinner around 6p.m I usually have a medium salad topped with small piece of chicken and light dressing or soup with some raw veggies and piece of fruit .

(That is good)


(I would suggest another snack around 9PM as well, as you may possibly at present be causing a starvation mode and clinging onto fat if your current calories are too low and as 1lb of added muscles burns an extra 45-50 calories, losing muscle could adversely affect fat levels as well, which your current diet might be doing if the protein and / or calories required to preserve muscle were too low.

I feel this bit of added nutrition will spare more of your muscle, by reducing the gap between when youre dinner nutrition is fully utilised and when you eat breakfast the following morning and if you're going to bed 1-3 hours after the snack it shouldn't be a big problem, as it's not like you'd be eating a big mac and fries and the body can burn calories when you're asleep, so you shouldn't get fat storage if any, proving your snack is not high calorie and loaded with fat and / or carbs)

Hopefully all that helps.

Please do keep us updated won't you and if you need anything else, don't hesitate to ask .

[BTSolutions]

Hey Jessica!

Ok, here are 2 awesome tips

1 - Find a a couple snacks/meals that are both healthy AND delicious.
Eat these foods everyday.
This is called Uniform Eating.
It works because every meal is healthy and tastes awesome.
You will never feel like you are dieting because you will never be suffering.

2 - Find an activity that is fun!
Find an exercise in the gym that you like and do it.
Or, maybe you like following a Jillian Michaels DVD from the comfort of your own home.
Or, maybe you like running up and down the stairs.
Whatever it is, make sure that it is FUN!

I am a Personal Trainer and Blogger.

I blog about these topics at site http://www.BodyTransformationSolutions.com" onclick="window.open(this.href);return false;

Good Luck Jessica

Dan

[allenmarshall]

There are several diet plans available in the market that I would recommend, but in point of view diet plans are not sufficient for an effective weight loss journey. We need enough variations in our diets, exercise and eating structure. Emotional eating, unhealthy diet or food that contain calorie is the only reason for sudden weight gain. Therefore while involving in a weight loss journey we need to take preventive steps towards our diet plan and physical workouts.