I don't have a good diet, but I have a high metabolism, I got my beer belly from drinking, which is what I'm trying to lose. Here's my diet: I hardly have breakfast unless it's on the weekend. Maybe a glass of o.j. in the morning if anything. Then I'll have something to eat a sandwhich or something like that at 6pm or 7pm. I wake up late since I don't go to work until 1pm. Then I'll have something else around 12am. For lunch I'll usually have 2 chicken salad sandwhiches are 2 tuna salad sandwhiches, but they have mayo in them so I have to find something else to substitute. On different days, maybe 2 tacos (not fast food kind, homemade), chips, spaghgetti. I don't have much variety. I'm going to start researching this website as well seems there is lots of information.
Sport can somebody recommend a diet plan?
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Gotta eat breakfast. Get's the metabolism going. I've also heard (can't remember where) that not eating breakfast increases your risk of obesity by something like 200%. I'm not a big breakfast eater either so I have to make myself eat something. When I do though, I find that my energy is much higher and I eat better throughout the day.
You didn't say how old/big/gender you are so I kinda am assuming male, 18-30.......start with about 2000 calories as a baseline.
Here's some I posted in the WL forums:
Supplement them (to add calories -- you probably will need 2500-3000 depending on what you are trying to accomplish) with Protein shakes (pre/post workout), lean dairy products, and your favorite fruits (berries, apples, and oranges are good) and vegetables. You wanna try to eat within about an hour of waking and then definitely try to eat every 2-3 hours after that (i.e. 8am, 10:30am, 1pm, 3:30pm, 6pm, 8:30pm).
Anything that is a grain (waffles, bread, cereals, bagels, pasta, pretzels etc.) be sure to use WHOLE GRAIN versions to increase fiber intake.
If you wanna lose that beer belly, lay off ANYTHING with the following:
refined sugars or High Fructose Corn Syrup (HFCS) -- sodas are the worst offenders (bread will have HFCS in it to some amount but it is lower on the list of ingredients.
Packaged chips, cookies, crackers
Candy
Alcohol
-- yes, even the "low carb" Ultra's, etc.
refined flour -- white bread, plain pretzels, saltines, etc.
Keep in mind, YOU ARE NOT GIVING THESE UP PERMANENTLY. Just restrict them religiously until you make the changes you want and then it is OK to add them back in with moderation and as the occasional "cheat."
Every meal, drink at least 8oz of H2O. Have OJ in the morning and follow up with some water. Drink water or tea during the day (with artificial sweetner) and then at dinner have some skim milk and then some H2O..
You didn't say how old/big/gender you are so I kinda am assuming male, 18-30.......start with about 2000 calories as a baseline.
Here's some I posted in the WL forums:
Supplement them (to add calories -- you probably will need 2500-3000 depending on what you are trying to accomplish) with Protein shakes (pre/post workout), lean dairy products, and your favorite fruits (berries, apples, and oranges are good) and vegetables. You wanna try to eat within about an hour of waking and then definitely try to eat every 2-3 hours after that (i.e. 8am, 10:30am, 1pm, 3:30pm, 6pm, 8:30pm).
Anything that is a grain (waffles, bread, cereals, bagels, pasta, pretzels etc.) be sure to use WHOLE GRAIN versions to increase fiber intake.
If you wanna lose that beer belly, lay off ANYTHING with the following:
refined sugars or High Fructose Corn Syrup (HFCS) -- sodas are the worst offenders (bread will have HFCS in it to some amount but it is lower on the list of ingredients.
Packaged chips, cookies, crackers
Candy
Alcohol
-- yes, even the "low carb" Ultra's, etc.refined flour -- white bread, plain pretzels, saltines, etc.
Keep in mind, YOU ARE NOT GIVING THESE UP PERMANENTLY. Just restrict them religiously until you make the changes you want and then it is OK to add them back in with moderation and as the occasional "cheat."
Every meal, drink at least 8oz of H2O. Have OJ in the morning and follow up with some water. Drink water or tea during the day (with artificial sweetner) and then at dinner have some skim milk and then some H2O..
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Breakfast is a very important meal, you shouldn't just be drinking orange juice. There's actually a lot of flaws with your diet right now, so you should definitely look around for sample diet plans of other members and LV's grocery list for tips as to what you should be eating. Also, you should eat more meals, but smaller, I'd say around 5-8 meals spaced out in intervals of 2 - 3 hours.
You didn't say how old/big/gender you are so I kinda am assuming male, 18-30.......start with about 2000 calories as a baseline.
If you wanna lose that beer belly, lay off ANYTHING with the following:
refined sugars or High Fructose Corn Syrup (HFCS) -- sodas are the worst offenders (bread will have HFCS in it to some amount but it is lower on the list of ingredients.
Packaged chips, cookies, crackers
Candy
Alcohol
refined flour -- white bread, plain pretzels, saltines, etc.
Keep in mind, YOU ARE NOT GIVING THESE UP PERMANENTLY. Just restrict them religiously until you make the changes you want and then it is OK to add them back in with moderation and as the occasional "cheat."
Every meal, drink at least 8oz of H2O. Have OJ in the morning and follow up with some water. Drink water or tea during the day (with artificial sweetner) and then at dinner have some skim milk and then some H2O..
I'm male, 5'10 175 lbs. 26 yrs. old. Do I have to follow those meals exactly as stated? There's lots of food on there for every meal, it doesn't take much to get me full I hardly ever have an apetite.
What if I just continue with my diet as it is, and just exsercise? Would I just end up wasting time and energy?
I noticed this is a 2 week program, what do I do after 2 weeks? also above somebody mentioned to breakup meals to 6-8 per day. So for a breakfast meal would I break that up through a couple hours? Do you have an exercise program that you can suggest with this diet? That's a lot of food for me, I don't want to end up gaining weight instead of losing it.
I did read an article where somebody said if you don't eat much then you don't lose weight since your body goes into "starvation mode" and holds on to every ounce of fat possible. Which is completely the opposite of what I thought, I thought calories made you fatter but they said it increases your metabolism so you can burn fat faster.
With this diet program, if I do cardio (running on a treadmill) 3-4 times a week for 30 min. a night, and lift weights (curls) 3-4 times a week. Do you think I could see results after 2 weeks? Or should I follow this exact diet for a few months before seeing results? Like I said my main concern is getting fat with all that food. So I'll need the right excercise program with this diet.
Thanks
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I highly recommend you do a lot of research before starting anything. It would seem to make more sense to dive into stuff and start the healthy eating and heavy sweating, BUT you seriously have to understand this stuff before getting into it. Read, read, read. With your size, I'd say 2100-2200 calories is a safe level to eat at, and combined with weights and aerobic workouts, you would absolutely see results. That means you have to plan out meals, eat responisibly, and make sure you aren't under or over eating. With aerobic work, running is phenominal. HIIT more importantly, 2 or 3 times a week, along with some steady state 30 minute runs would be excellent. With the weights, it is a must that you know what you are doing, and do it! When you are burning fat, your body will want to burn up muscle too, and it is your job to prevent this! If not, you will end up losing fat, and plenty of muscle with it, and you won't be pleased with your results. If you lift right, you will only burn fat, and maintain the muscle you have. Good luck!
Thanks for the advise, what't HIIT? and do you have any links to burning fat and preventing from burning muscle? Do you have any links to diet plans?
I see somebody above posted, tuna and skinless chicken breasts are your best friend. Does that mean I just eat that all the time? or should I follow a diet plan above as suggested from: Charlie Golf? I'm going to research before I start, I do want to start next week. There are so many different diet/excercise plans it's hard to find out which one to go with.
HIIT is a very intense form of cardio, very very intense. There is a specific forum on here for it if you scroll up towards the top, or just do a search for it. The benefits are outstanding. I don't really have any links, but I recommend you read the "stickies" which are posted inside each individual forum room, they contain GREAT info. And no, you don't have to eat chicken and tuna allllll the time, but they are definitely good things to incorporate as regularly as possible. I eat at least one chicken breast a day.
Seriously, find the stickies in each forum room, the one in this exact room has a shopping list compiled by a very knowledgeable member here (LV) and it has great foods you should pick up...
Seriously, find the stickies in each forum room, the one in this exact room has a shopping list compiled by a very knowledgeable member here (LV) and it has great foods you should pick up...
You and I are VERY close with the exception of age. You'd be amazed that what seems like a lot of food on paper will make you wonder why your stomach is grumbling every time it's time to eat again. but if you can't finish a meal, don't force yourself. Your body has a natural "I'm full" signal. Follow it. I think you'll be surprised however that you will find the amount of food to be "just right" and "just right as I was starting to get hungry again."
I am a big believer that the whole fitness conumdrum is kinda like a triangle. Each point is representative of the major keys: CARDIOVASCULAR TRAINING, RESISTANCE TRAINING, and DIET.
If ANY of these is out of whack with the others, your results will suffer. I am also a believer that if general fitness is your goal, then each is just as important as the other. Therefore, if your diet is garbage going in, you can expect garbage results on the outside.
The meal plans I posted are just a few representatives. Do a Google search for 2000 Calorie Diets or 2000 Calorie Meal Plans and you will come up with a few more that you can alternate. I'm sure you will find many are similar to the others as they all usually involve the same "good" foods.
You may have misunderstood about breaking "meals" up. It's better stated to divide calories up throughout the day into 5-6 "meals." Some of these are "snacks" and some are your traditional meals (breakfast, lunch and dinner). If you noticed, the "schedule" I posted above had you eating every 2 1/2 hours (waking at 0700 and going to sleep at 2300 - for 8 hours of sleep). 8 "meals" I would think too much work.
It is possible to restrict calories too much and your body goes into "survival" mode and stores EVERY calorie. Your body will also begin to "eat it self" using muscle tissue for fuel. Since muscle tissue helps maintain a higher metabolism I think you can see what the effect would be if you cut calories too much.
Again, I don't have a reference handy, but between 1500-1800 calories for men is too little and 1200-1500 for women.
The best thing to do is find out how many calories you should consume to maintain your current body weight and subtract about 500 calories per day.
Just ballpark, your Basal Metabolic Rate for your weight is around 1800 calories. That is how many calories your body needs to simply "live" during the day. Add in the amount of exercise you are talking about and you would probably need about 2700 calories total to MAINTAIN your body weight. Cut that to about 2200 per day (actually a little more than the 200 in the meal plans = PROTEIN SHAKE) and workout like you say and you will lose weight.
Every one is different, but I will say that if you workout like you say you plan to and follow these (or similar) diets, I don't see any reason why you would not lose about 2 lbs. per week initially. Of course, that is following those diets to the T and having good workouts, both cardio and resistance.
If you are trying to lose weight, I would recommend a full-body circuit routine for the weight training (2-3 times/week) and HIIT 3 times per week.
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