Help Need to lose at least 60 pounds

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webbgirl

New member
PLEASE SOMEONE Help Need to lose at least 60 pounds

I am a 54 yr old women who put on alot of extra weight during menapause, espeically weight around my middle, been dieting off and on for a year, but not losing it, this time started dieting about a month 1/2 ago. I know I need to exercise more, I am also trying to quit smoking so I can do more exercising. I weigh 210 pounds. Can anyone tell me what type of exercise I can do to help my lose the extra pounds around my middle, nothing hard, I need to work up, I was doing about 15 mins, twice a day, of riding a stationary bike, I am been watching my weight, but I think I have lost abuut 3-4 lbs in month 1/2.. HELP! I am starting to get discourged.. Any ideas on dieiting and exercise. One of my problems is I work from home and I sit at the computer about 8 -10 hours a day. I have given up white bread, meats except for lean chicken, no rice or potatoes, I am trying to maintain about 1200-1400 calories a day. Usualy breakfast is shredded wheat cereal w/low fat milk, somedays I have 2 eggs and 1 slice wheat toats, if I have anything in between its 90 cal yogurt, or 1 apple. Lunch conisists of a salad or a serving of chicken noodle soup, dinner is usually a salad & soup of lean chcken with steam veggies.
 
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Add 30 minutes of cardio every day. You are eating essentially the same things I was and I did Billy blanks 12 Power Rounds and dropped 30 lbs in two months. I concentrated on low fat, low carb, high protein. I ate fish, chicken and raw veggies. Egg beaters only. No bread, no starch, no soda. Just water to drink.

I used "I can't believe it's not butter" and would steam tomatoes and onions, bake chicken skinless in the oven, strip it and mix it with the veggies, use low carb tortillas and I would have chicken tacos.

You can do it. I fell off the wagon and so I am starting again on my weight loss venture, but your plans seems good to me. Just add cardio. And I am 51. I understand about menopause.

Billy blanks 12 Power rounds are 12 minute segments of one single non stop movement. Then you walk in place for a few mintues and do another movement. You do this for 12 rounds. Take about 20 minutes. You can get the dvd's on amazon.com

There are 8, 12, 20 and 30 power rounds. I bought the 12, 20 and 30 rounds. I love em. They don't get good reviews because most Billy Blanks fans aren't menopausal women... They power rounds are perfect for us. I can't do 45 min of cardio........YET... I'll see if I can find a copy of the diet I was following.




good luck,
Jenn
 
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Part 1 diet

I found the diet plan..... It is a 12 week plan. I AM FIXING TO START IT ONCE AGAIN. IT IS PERFECT WITH 30 MINUTES OF CARDIO. THE WEIGHT FALLS OFF. AND YOU EAT ALOT. IT IS TWO LONG TO POST IN ONE LINK. SO I AM PUTTING IT IN THREE LINKS.

I DID NOT EAT/BUY THE PROTEIN BARS OR THE PROTEIN POWDER.




Weeks One & Two, Seven & Eight

DAY 1

Meal #1:
o 1 cup fat free cottage cheese
o 1 small apple

Meal #2:
o 1 6oz can no salt added tuna
o 1 cup celery

Meal #3:
o 1 grilled chicken breast w/ low carb BBQ sauce
o 1 cup green beans w/ 2 sprays of I Can't Believe It's Butter Spray and some "No Salt" brand salt substitute

Meal #4:
o Protein bar

Meal #5:
o 8 oz extra lean turkey burger w/ low carb ketchup
o 1 sliced tomato w/ 1/4 cup copped onions mixed w/ a little fat free sour cream.


DAY 2

Meal #1:
o Whey protein powder
o 1/2 cup low fat, low sugar yogurt

Meal #2:
o Grilled turkey breast w/ mustard
o 1 cup sweet potatoes mashed w/ a little fat free milk

Meal #3:
o 1 grilled chicken breast over a big bowl of ice berg lettuce and mushrooms w/ fat free, low sodium Italian dressing.

Meal #4:
o 5 slices fat free cheese rolled up with low sodium ham lunch meat

Meal #5:
o Casein protein powder

DAY 3

Meal #1:
o 1/2 cup (dry) oatmeal w/ Splenda and cinnamon
o 6 pouched egg whites also sprinkled w/ Splenda and cinnamon

Meal #2:
o Protein bar

Meal #3:
o 4 oz grilled salmon sprinkled w/ lemon juice
o 2 cups brussel sprouts

Meal #4:
o 1 small bag low fat beef jerky

Meal #5:
o 1 grilled turkey breast
o 2 cups steamed butternut squash w/ peal

DAY 4

Meal #1:
o Whey protein powder
o 1/2 cup (dry) oatmeal w/ 2 tablespoons sugar-free maple syrup

Meal #2:
o 1 6 oz can no salt added tuna
o 1 cup celery

Meal #3:
o 8 oz extra lean ground turkey w/ low carb BBQ sauce
o 1/2 cup black beans

Meal #4:
o 1 grilled chicken breast
o 1 cup broccoli

Meal #5:
o 8 oz grilled orange roughy
o 1 cups steamed broccoli w/ 2 sprays of I Can't Believe It's Butter Spray and some "No Salt" brand salt substitute

DAY 5

o 1 cup fat free cottage cheese
o 1 grapefruit

Meal #2:
o 5 slices fat free cheese rolled up with low sodium ham lunch meat

Meal #3:
o 6 oz grilled Mahi Mahi w/ lemon juice
o 1 cup steamed asparagus

Meal #4:
o 1 grilled chicken breast
o 1 cup sweet potatoes mashed w/ a little fat free milk

Meal #5:
o Casein protein powder

DAY 6

Meal #1:
o 6 scrambled egg whites w/ mushrooms, onions, and green peppers

Meal #2:
o 2 slices whole wheat bread w/ 3 slices fat free cheese clean grilled on a George Foreman grill

Meal #3:
o 96% lean ground beef w/ low carb BBQ sauce
o 1 cup shredded cabbage mixed w/ 1 tablespoons fat free mayonnaise

Meal #4:
o 2 cups fat free, sugar-free pudding make w/ fat free milk (white chocolate is the best!)

Meal #5:
o 1 cup scallops steamed w/ 2 cups bok choy and low sodium soy sauce

DAY 7

Meal #1:
o 4 strips extra lean turkey bacon sliced and cooked w/
o 1/2 cup cooked sweet potatoes

Meal #2:
o 1 cup shrimp over a bowl of ice berg lettuce w/
o 1/2 cup salsa

Meal #3:
o 4 oz grilled salmon
o 1 cup steamed yellow squash
o 1 cup steamed zucchini

Meal #4:
o 2 cups fat free, sugar-free pudding make w/ fat free milk

Meal #5:
o 6 oz grilled Mahi Mahi
o 1 cup brussel sprouts
 
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Part 2 diet

Weeks Three & Four, Nine & Ten

DAY 1

Meal #1:
o Whey protein powder
o 1 grapefruit

Meal #2:
o 1/4 cup fat free cream cheese w/
o 1 cup celery

Meal #3:
o 96% lean ground beef w/ low carb BBQ sauce
o 1 cup green beans w/ 2 sprays of I Can't Believe It's Butter Spray and some "No Salt" brand salt substitute

Meal #4:
o Protein bar

Meal #5:
o 8 oz extra lean turkey burger w/ low carb ketchup
o 1 sliced tomato w/ 1/4 cup copped onions mixed w/ a little fat free sour cream.

DAY 2

Meal #1:
o 6 hard boiled egg whites
o 1 small apple

Meal #2:
o Protein bar

Meal #3:
o 1 grilled chicken breast over a big bowl of ice berg lettuce w/ 1/2 cup salsa.

Meal #4:
o 1/2 cup (dry) oatmeal
o 1 cup fat free milk

Meal #5:
o 96% lean ground beef w/ low carb BBQ sauce
o 1 sliced cucumber mixed w/ 1/4 cup chopped onions and fat free sour cream

DAY 3

Meal #1:
o 1/2 cup (dry) oatmeal w/ Splenda and cinnamon
o 1 cup fat free milk

Meal #2:
o 1 cup fat free cottage cheese
o 1 grape fruit

Meal #3:
o 1 grilled turkey breast w/ mustard
o 1 cup shredded cabbage w/ 2 tablespoon fat free mayonnaise

Meal #4:
o 1 small apple w/ 2 tablespoons peanut butter

Meal #5:
o Casein protein powder

DAY 4

Meal #1:
o 6 pouched egg whites
o 1 slice whole wheat toast w/ 2 tablespoons sugar-free jelly

Meal #2:
o 1 grilled chicken breast, cut in strips and topped w/
o 1/2 cup salsa

Meal #3:
o 1 cup steamed scallops
o 1 cup steamed zucchini

Meal #4:
o 1 cup fat free cottage cheese
o 1 grapefruit

Meal #5:
o 1 cup fat free cottage cheese
o 1 cup fat free milk

DAY 5

Meal #1:
o Whey protein
o 1 small apple

Meal #2:
o 5 slices fat free cheese rolled up with low sodium ham lunch meat

Meal #3:
o 6 oz grilled orange roughy w/ lemon juice
o 1 cup steamed asparagus

Meal #4:
o 10 slices low sodium turkey lunch meat w/ low carb BBQ sauce
o 1 cup celery

Meal #5:
o 8 oz extra lean ground turkey
o 1 cup sliced yellow squash

DAY 6

Meal #1:
o 2 slices whole wheat bread dipped in 3 beaten egg whites and grilled on a clean pan and topped w/ sugar-free maple syrup

Meal #2:
o 2 cups fat free, sugar-free pudding make w/ fat free milk

Meal #3:
o 6 oz grilled Mahi Mahi
o grilled asparagus

Meal #4:
o 2 cup fat free cottage cheese
o 1/2 cup Splenda (it tastes like ice cream!)

Meal #5:
o 96% lean ground beef w/ low carb BBQ sauce wrapped in
o ice berg lettuce leaves

DAY 7

Meal #1:
o 6 egg whites scrambled w/
o 4 oz chopped extra lean ham

Meal #2:
o 2 slices whole wheat bread w/ 3 slices fat free cheese clean grilled on a George Foreman grill

Meal #3:
o 6 oz extra lean ground turkey w/ low carb ketchup
o big bowl of iceberg lettuce with snap peas and 1 small sliced tomato

Meal #4:
o 6 oz grilled Mahi Mahi
o 1 cup steamed asparagus

Meal #5:
o 1 cup fat free, sugar-free pudding make w/ fat free milk
o 1 cup fat free milk
 
Part 3 diet

Weeks Five & Six, Eleven & Twelve

DAY 1

Meal #1:
o Whey protein
o 1 small apple

Meal #2:
o 1 6oz can no salt added tuna
o 1 cup celery

Meal #3:
o 1 grilled chicken breast w/ low carb BBQ sauce
o 1 cup green beans w/ 2 sprays of I Can't Believe It's Butter Spray and some "No Salt" brand salt substitute

Meal #4:
o 6 pouched egg whites
o 1 grapefruit

Meal #5:
o 8 oz extra lean turkey burger w/ low carb ketchup
o 1 sliced tomato w/ 1/4 cup copped onions mixed w/ a little fat free sour cream.

DAY 2

Meal #1:

o 6 poached egg whites.
o 1 grapefruit

Meal #2:
o Grilled turkey breast w/ mustard
o 1 cup sweet potatoes mashed w/ a little fat free milk

Meal #3:
o 1 grilled chicken breast over a big bowl of ice berg lettuce and mushrooms w/ fat free, low sodium Italian dressing.

Meal #4:
o Protein bar

Meal #5:
o 8 oz grilled Mahi Mahi
o grilled asparagus sprinkled w/ lemon juice

DAY 3

Meal #1:
o 1/2 cup (dry) oatmeal w/ Splenda and cinnamon
o 6 pouched egg whites also sprinkled w/ Splenda and cinnamon

Meal #2:
o Grilled turkey breast w/ low carb BBQ sauce
o 1/2 cup (dry) brown rice

Meal #3:
o 4 oz grilled salmon sprinkled w/ lemon juice
o 2 cups brussel sprouts

Meal #4:
o 1 small bag low fat beef jerky

Meal #5:
o 8 oz grilled Mahi Mahi
o grilled asparagus sprinkled w/ lemon juice

DAY 4

Meal #1:
o whey protein
o 1/2 cup (dry) oatmeal w/ 2 tablespoons sugar-free maple syrup

Meal #2:

o 1 6 oz can no salt added tuna
o 1 cup celery

Meal #3:

o 1 grilled turkey breast
o 1 sliced cucumber w/ 1/4 cup chopped onions mixed w/ fat free sour cream and some "No Salt" brand salt substitute

Meal #4:

o 1 grilled chicken breast
o 1 cup broccoli

Meal #5:

o 8 oz grilled orange roughy
o 1 cups steamed broccoli w/ 2 sprays of I Can't Believe It's Butter Spray and some "No Salt" brand salt substitute

DAY 5

Meal #1:
o 1 cup fat free cottage cheese
o 1 grapefruit

Meal #2:
o Protein bar

Meal #3:
o 6 oz grilled Mahi Mahi w/ lemon juice
o 1 cup steamed asparagus

Meal #4:
o 1 cup shrimp over
o 2 cups fresh spinach w/ lemon juice

Meal #5:
o 1 grilled turkey breast
o 1 sliced cucumber w/ 1/4 cup chopped onions mixed w/ fat free sour cream and some "No Salt" brand salt substitute

DAY 6

Meal #1:
o 6 scrambled egg whites w/ mushrooms, onions, and green peppers

Meal #2:
o 2 slices whole wheat bread w/ 3 slices fat free cheese clean grilled on a George Foreman grill

Meal #3:
o 96% lean ground beef w/ low carb BBQ sauce
o 1 cup shredded cabbage mixed w/ 1 tablespoons fat free mayonnaise

Meal #4:
o 2 cups fat free, sugar-free pudding make w/ fat free milk

Meal #5:
o 1 cup scallops w/ 1 cups steamed bok choy and low sodium soy sauce

DAY 7

Meal #1:
o 4 strips extra lean turkey bacon sliced and cooked w/
o 1/2 cup cooked sweet potatoes

Meal #2:
o 1 cup shrimp over a bowl of ice berg lettuce w/
o 1/2 cup salsa

Meal #3:
o 5 slices fat free cheese rolled up with low sodium ham lunch meat

Meal #4:
o 2 cups fat free, sugar-free pudding make w/ fat free milk

Meal #5:
o 6 oz grilled Mahi Mahi
o 1 cup brussel sprouts
 
Thanks Jenn, wills ee if I can find that tape. houl dI not drink Diet Coke, I usually drink 1 Diet coke a day, and water & coffee..

Old_Fattie said:
Add 30 minutes of cardio every day. You are eating essentially the same things I was and I did Billy blanks 12 Power Rounds and dropped 30 lbs in two months. good luck,
Jenn
Click to expand...
 
Can you substitute things, there are several things I dont like, like scallops--cottage cheese...

Old_Fattie said:
I found the diet plan..... It is a 12 week plan. I AM FIXING TO START IT ONCE AGAIN. IT IS PERFECT WITH 30 MINUTES OF CARDIO. THE WEIGHT FALLS OFF.
Click to expand...
 
I did not substitute unless I ate raw veggies for the sub. There were 3 items I did not eat.

I don't like sweet potatoes so I left them off and ate tomato wedges instead or cucumber slices..

The other two items I did not eat were the protein powder and the protein bar.

I ate a raw veggie for those three items. Everything else I stayed pretty well exact on. I hate I quit the diet.

Like I said, I had dropped 30 lbs in two months pigging out but doing the cardio. I did not really like several items but I tried to fuel my body and not feed my face.. That's what I am making another adj to doing now. Food is a fuel for my body. My taste buds will adjust accordingly and I will be healthier for it. I have 100 lbs to lose so I am going to get used to it and I will eat the sweet potatoes this time because they are healthy and good for me. Eating what I like doesn't work. I gain weight eating what I like.

Good luck and keep me posted and I'll do the same.

I wouldn't worry about the diet coke or the coffee. The one thing that I cheated on every single day was my coffee. I had coffee, creamer and sugar every morning after my cardio and before work. Two cups every morning and it did not effect me or my weight loss. That was my 'daily cheat'.... so enjoy your diet soda........!!!

You will be surprised how full you will feel on this diet........ I was stuffed all the time. It raises the bar on metabolism...... It is a body building diet for fat loss.
 
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Ok, I amk not a big fan on sweet potato, but will try, today all I had was 2 boiled eggs 1 slice of whole grain bread, and for lunch a cup of low fat chicken noodle soup, (6 crackers, I know I should not do those) and then at 3pm I had a small toss salad with cukes & tomatoes and 1 tblsp of lite dressing. For dinner I think I will have a side salad and 1 small grilled chick breast, I am full, but I feel bloated not sure why, I hate that feeling.. Evening time is time I have to watch, I have been trying to have 100 calorie bad of pop corn and maybe a yogurt or apple. I have my grandkids for the next two days and they can stress me out, and i know thats not good... I will keep you updated.. I need to go to the store and get some grapefruit and apples, and other good fruit. How about can fruit? I usually will get the pineapple in its own juice and drain them and make a fruit salad and keep on hand..
 
Pinapple salad is good. I know there is not much fruit on the diet but I personally (Im not an expert) feel nothing is wrong with fruit since it does not have processed sugar.

I really feel a healthy diet and exercise is the only way anyone can lose weight and keep it off.

The only reason I am an advocate of this diet with the power rounds is because it is the ONLY TIME I have ever been able to easily lose weight. The only time. I have always failed at dieting except with this diet.

Today for my exercise, I jogged 240 feet. 80 uphill twice and 80 downhill twice. It about wiped me out. Later I drove three sucker rods in the ground 1.5 feet with a driver. Not very traditional exercise but it got my blood moving.
 
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