What should I eat to get down to 14% body fat by Dec. 1?

Question

Like what should I eat for breakfast lunch and dinner? And how much should excercise?How many hrs daily?

Answer 1

eat small size food and drink lots of water


Table 1. Body Fat Guidelines from American Council on Exercise
Classification Women (% Fat) Men (% Fat)
Essential Fat 10-12 percent 2-4 percent
Athletes 14-20 percent 6-13 percent
Fitness 21-24 percent 14-17 percent
Acceptable 25-31 percent 18-25 percent

Answer 2

It would depend on what your body fat percentage is now.

But here's the thing with dieting... it's really easy if you do a little pre-work.

First: Read the nutritional information on the foods you eat. VERY important... the more educated you are, the better armed you are.

Second: Plan your meals beforehand. Prepare a menu for the week, and don't deviate from it. THAT'S where people fail... snacking and such.

Third: Eat WHEN you're hungry. It's far better to eat 4-6 small meals, rather than gorging on 3 meals. You tend to OVEReat this way.

Fourth: Vegetables. Your mother was right... eat your veggies. Greens especially. I won't go into the details as to WHY, as it would take me hours to type it up... but trust me... the more veggies you eat, the more efficiently your body will process the foods.

Lastly: Treat yourself. Once a week... have dessert... or that snack you love... The problem with most dieters is that they cut out all the crap entirely... and then, temptation kicks in and they binge. And they fall off the bandwagon... give yourself a treat now and then... just to keep the temptation at bay.

Limit your calorie intake to between 1400 and 1600 calories a day. Avoid high carb foods (White breads, pastas) but don't ELIMINATE them... you need the energy to work out.

Work out aerobically 3-5 times a week for at least 30 minutes... if you've got weights, then do High reps, with lower weights... 3 sets of 15-20 with weights, but don't beat the hell out of your muscles.

Swimming is the best for of aerobic excercise as well... if you've got a pool, or access to one... use it.

Finally... STICK WITH IT. It's tried and true... Educated eating, and excercise is the ONLY way to properly lose weight. Put reminders up all over the place... charts on your bathroom mirror to track your progress... menus on the fridge... that sort of thing.

Good luck!

Answer 3

Smoked Salmon Gratin Dauphinois
A georgous warming winter dish, real comfort food. Perfect for grand entertaining and to be enjoyed by all


INGREDIENTS
Softened butter
450ml (3/4 pint) mixed double cream and milk
sea salt and freshly ground black pepper
freshly grated nutmeg
900g (2lbs) waxy potatoes (Desiree are good), peeled and thinly sliced
55g (2oz) freshly grated parmesan (or Boursin)
250g smoked salmon trimmings

Set the oven to 160°C/325F/Gas 3. Do not be temped to rinse the potatoes - the starch will help thicken the cream. Heat the milk and Cream until just boiling then season well with salt, pepper and nutmeg - keep hot.
Layer half the sliced potatoes in a deep, well buttered dish, sprinkling with Parmesan (optional). Arrange the salmon trimmings over the patotaoes in one layer. Cover with the remaining potatoe. Pour the cream over the potatoes, giving the dish a tap to settle the liquid.
Sprinkle any remaining cheese over the top. Set on a backing sheet and bake for about 1 hour (it may take up to 15 minutes longer depending on the type of potato) or until the potatoes are tender and the top is a delicious golden brown.

Answer 4

Well my first question would be. Why do you have Dec 1 as you goal?? The second question is are you eating breakfast. I will tell you what i do to lose weight and if you want to know more just im or email me. This is what i have done. Thier is this company called Nikken. They just released this new product called body balance. Its a protein shake with a cleanse and a burn. I also work out an hour and an half total and day for 6 days. Like i said if you want to know more just let me know.

Answer 5

thats not very good but you should eat one course vegetables one course 1 slice of wheat bread and one course probably something like a protein shake and you should excersise an hour or 2 a day running walking weight training is very good. google it.

If you read that comment that said water flushes fat out of your system, it's a myth; drinking water will not flush fat out of your system it will just make your body try to get the right temp and that will probably burn .5 to 2 calories.

Answer 6

small portions of food. six meals a day.
just enough to keep you from feeling hungry, never eat until you are stuffed.

good foods:
tuna, apples, whole wheat bread, bananas, non fat yogurt, cottage cheese (fat free), eggs, brown rice, shrimp, almost all the vegetables.

get creative and don't over-eat. drinking alot of water helps flush the fat out of your system.

half an hour of walking a day is good enough.
just make sure you swing your arms and go as fast as you can.

Answer 7

To get your body fat down, you probably need to get your body muscle up (like most of us, including me). Exercise, exercise, exercise. But eat a healthy diet, not too much fat, but remember that there are some kinds of fat the body can't make itself that it needs. You must eat some fat!

Answer 8

Thanks for your question.

You should speak to a dietician to develop a plan including a healthy diet and exercise program. It is difficult to be more specific without knowing how much body fat you have currently.

If you are at 14.5% or 15%, you won't need to change much. If it is 20% plus, you may need to make more wideranging changes.

Regards

Answer 9

Let's see--water,1/4 of a carrot,1/3 of a piece of celery,and a pea.
Eat while riding a bike.

Answer 10

You have to assess your current fitness level to figure out your exercise routine. As far as diet, it's all about moderation. Just burn more calories than you eat, and don't eat foods that make you feel tired.