diet and exercise plan

[ajklg]

Hey! I've managed put some weight back on during 2014 because of way too much partying and eating out and pretty much zero exercise... I would now like to get rid of unwanted fat ASAP and therefore I've made a diet/exercise plan and I would like some opinions from you guys - do you think it will work, how much weight can I expect to loose, how long will it take etc.

Ok, so diet will be completely dairy free and no white carbs such as pasta, rice, bread and so on and between meals I will drink lots of water and green tea to boost meatbolism. This is daily plan:

08.00 A cup of black coffee and a 30-60 minute powerwalk with dog.
09.00 Breakfast: smoothie made of fruit and berries+stevia (mostly grapefruit, blueberries, banana and raspberries) or a portion of oatmeal (oats+water+cinnamon).
12.00 Lunch: a lot of vegetables with either fish, ham, chicken, seafood, eggs or beans.
14.00 20x5 squats and some stomach exercises, or some yoga (3-4 days a week)
15.00 Snack: a fruit, a bowl of berries, two boiled eggs or a portion of oatmeal.
18.00 Dinner: same as lunch or a low calorie soup with vegetables, lentils or fish.
(One day a week I will allow myself to go out and drink a couple of glasses of wine too.)

I'm a 20 year old female, 175 centimeters tall (5'9") and 64 kilograms (142 pounds) heavy. goal is to get back to 56 kilos (123 pounds) which has been lowest weight. I know I'll have a BMI that counts as slightly underweight but it was at that weight I felt comfortable!

So, any thoughts? Anything in diet I should change, add or remove? Thanks a lot!

[xtremebody510]

To be honest i dont see enough food... your bosy prob storing fat... try using the app myfitnesspal to track everything you eat

[ajklg]

Oh ok, but I think with this diet I will eat about 1000-1400 calories a day depending on size of portions. How many calories a day do you suggest I should eat (since I want to loose weight as quickly as possible)? Thank you:)

[Boss Man]

Hi Ajklg, good to speak with you.

Firstly your calorie targets are too low. You'll compromise on micronutrient intake and coupled with exercise, you could risk detriment to muscle mass and bone density for the aforementioned reason and eventually you could stall.

Sedentary females need around 1,800 calories per day and you could include another 200-400 a day when you exercise to give you more fuel for workouts.

I'd include another meal about 8:00PM to get some extra calories.

You can get some more options from this list for additional foods or when you want to change or amend snacks.

Microwave baked beans and soup dishes, nuts, peanuts, oat granolas, ham, turkey, beef and pork from a packet, flax seeds, fruit including tomato and cucumber and vegetables including pineapple, raw carrot and celery sticks.

All those will fit in with your new no starchy carb, no dairy mantra.

As for the workouts, yoga is okay, but loads of squats and abs work is a bit excessive and won't target all areas of the body.

Do you intend to workout at home or in a gym?