Where can I get a diet plan for free? Never dieted before, but I need to.?

Question

I'm 23 and i'm at my heaviest yet at 19st 2lbs and 6ft tall and not a lot of it is muscle:<
I have always been a bit on the big side, but my clothes aren't fitting anymore and I even get breathless just going up the stairs!

Im after a diet plan, but from what i've seen you have to pay 2.99 a week just to get info. on it which seems a bit ridicolous to me. I feel a bit silly going to the Doctor and asking him for info when i'm sure he has more important things to deal with.

Any help would be greatly appreciated. Thanks

Answer 1

While exercise and eating 5-6 times a day will help in not only boosting your metabolism and mitigating insulin secretion,drinking water has been proven to be helpful as well.
Despite the fact that most diets call for drinking at least eight, 8-ounce glasses of water a day, few studies have been done to determine if the practice actually speeds weight loss. In an effort to answer this question, Michael Boschmann, MD, and colleagues from Berlin's Franz-Volhard Clinical Research Center tracked energy expenditures among seven men and seven women who were healthy and not overweight.


After drinking approximately 17 ounces of water, the subjects' metabolic rates -- or the rate at which calories are burned -- increased by 30% for both men and women. The increases occurred within 10 minutes of water consumption and reached a maximum after about 30 to 40 minutes.


The study also showed that the increase in metabolic rate differed in men and women. In men, burning more fat fueled the increase in metabolism, whereas in women, an increased breakdown of carbohydrates caused the increase in metabolism seen.


The researchers estimate that over the course of a year, a person who increases his water consumption by 1.5 liters a day would burn an extra 17,400 calories, for a weight loss of approximately five pounds. They note that up to 40% of the increase in calorie burning is caused by the body's attempt to heat the ingested water. The findings are reported in the December issue of The Journal of Clinical Endocrinology and Metabolism.
You must maintain a healthy lower calorie diet.Eat less carbohydrates and more whole foods and protein.Protein is helpful because it's the highest thermic food.

Going for a walk in the evening can be helpful but weight training is one of the best exercises you can do to lose weight.

One of the ways this works is by stimulating new muscle growth thus metabolizing more calories even at rest(about 50 cal per pound of muscle).
The fact of the matter is you MUST just stick with it.Following some of the guidelines here will help.
It is also unnecessary to drink 8 8 ounce glasses of water per day.
Do a search for medical myths 8 8 ounce glasses per day
Calculate you BMR and consume less calories than you burn.
Search basal metabolic rate
Consider some low carb protein bars.Stay away from granola and those type snacks.
This will dispel that stupid cabbage nonsense among other things.This is excerpted from a Yahoo! Health e mail.
The following diet myths come up over and over again at my nutrition center. My next two blog entries will help set the record straight. Hope you find this helpful!

If you eat late at night, the food turns straight into fat.

Not true.If your overall calories are appropriate for weight loss, you certainly can eat something after dinner. Late night calories will ultimately get used the next day (and even while you sleep).

However, for the sake of energy, it is always better to eat your calories during the day when your body needs the fuel. Plus, eating consistently throughout the day will stabilize blood sugar levels -- so you’ll feel energized and experience fewer cravings. If you are going to snack after dinner, I suggest choosing something 250 calories or less.



Fresh fruits and vegetables are more nutritious than frozen.

Not necessarily. Frozen can be a great produce option (just avoid varieties with added salt, sugar, and sauce). Frozen foods are picked in the peak of ripeness, then frozen. You can eat them as you need them -- and most of the nutrients are locked in. On the other hand, fresh fruit and vegetables are typically harvested before they ripen, and can have nutrient variability. Also, the longer fresh produce sits around in your fridge, the less nutrients it will contain.

Bottom line: Buy both fresh and frozen and eat as much as you can.

Cravings are your body's way of telling you it needs something.

This has never been proven. You normally crave what you like to eat (or smell or see someone else eating). Also, hormonal changes are sometimes responsible for food cravings. Ice cream and pickles anyone?

Any type of water is always better than soda.

No. There are a few caloric waters with sexy marketing ploys. In fact, some brands have quite a bit of sugar. Always check labels.

Certain foods, like grapefruit, celery, or cabbage soup can burn fat and make you lose weight.

These are anecdotal stories that have no scientific back up. It’s true these foods are low in calories, but they do NOT actually burn fat

The combination of caffeine and aspirin before a work out will help to mobilize fat into your blood stream for use as fuel.Most herbal products with the exeption of ephedra do nothing for your metabolism.Ephedra has been banned by the FDA once again.
Things like guarana and gotu kola only speed metabolism because of the caffeine they contain.
Eat a diet lower in carbohydrates and higher in protein with adequate but not too much fat.Fat has about 9 calories per gram while carbs and protein are around 4 calories per gram.
As far as the Zone diet,that's been proven nonsense by the medical community for weight loss while getting to know the glycemic index will help.
http://dir.yahoo.com/Health/Nutrition/Diet_Analysis_Tools/Glycemic_Index/
I can only give you Yahoo! links because the other ones I have to support what I've said come from other carriers and are considered spam and advertisement to post those links.

Answer 2

The library would be a great source for diet books at no cost. Search Amazon.com online first to research the type of book you want (they also have reviews for the books), then search you're library online (if available) for those books.

Another way would be to go to a nutritionist rather than a doctor for help in getting a good diet plan. The trick is to cut down calories without cutting out nutrition.

Good luck!

Answer 3

I've lost almost 2 stone by following my own plan. I simply cut my calories right down. I have fruit for breakfast, a mid morning snack of 100 calories (walkers square crisps are under 100kcal!), a lunch of 200 calories (i've been eating slimfast bars, they're yuk but filling), another snack of 100kcal midafternoon and a normal meal in the evening, this includes take aways!

Basically I've been sensible and eaten a lot of healthy meals in the evenings but not every evening (take away maybe once a month) and stuck to it as rigorously as i can. like i said, i'm 3lbs off having lost 2 stone and i've lost 2 dress sizes! I'm looking forward to my holiday in 2 weeks alot now!!!!

good luck, it does work if you stick to it!

Oh, also i don't exercise apart from running after my 2 year old because of a severe spinal condition, but its worked anyway! exercise if you can tho!

Answer 4

Sweetie,you do not need to purchase someone elses diet plan in order to lose weight.You need to come up with what works for you,as each body is different.Having said that,what works for someones body may not work with your body type.To be successful at losing weight,is having a good plan for yourself.I am not saying you need to starve,but instead of eating three fairly large meals a day,eat 4-5 small meals a day.Do not go to the grocery store,when you are starving.If you do so,you are going to purchase things that are definately not good for you,but yet you purchase them because they are fast and you are hungry.In reality,although these foods are fast,and taste well it is horrible for our bodies.Have a good exercise plan,as cutting down on your food intake isnt going to work if you dont exercise successfully.It isnt as hard as many make it out.Do not deprive yourself of food.Such as sweets,we all love em.All you need to do is cut back on the sweets and use them as rewards.Reward yourself for losing so many pounds,or if you go successfully for a week on Sunday reward yourself by having your favorite dessert.It will be very motivating to get to that point,because who wouldnt want their favorite dessert?lol,i know i would.Also,Stick to it,as losing weight,will take time.It will be a slow process but it will be well worth it and healthier doing it that way. I absolutely hate calling it a diet.Diet is a word many dread and are scared of.It simply cutting back and exercising.Have a good morning.Good luck hun.

Answer 5

You dont need a diet plan. Buy the GI Diet book by Rick Gallup (available from Amazon and other good bookshops!), it will tell you all you ned to know to eat healthily and to lose weight!

Answer 6

you don't need a plan devised by someone else - but if you want to get some ideas your local library should stock some books - have a look through. the GI diet is a good one. if u can afford it join a gym - its my one luxury - at first u might have to force yourself to go bcos you r paying for it, but u will start to enjoy it so much that u will want to go. and the staff in the gym will help devise eating and training plans for you. plus u will meet people and motivate each other. its not just about eating u really need to exercise too if you want to see results. if u dont want to do gym then walk as often as u can.

eat lots of fruit and veg, try having porrige for brekkie - add sliced apple or banana to it to sweeten it - i add a swirl of honey too. stick to lean chicken and fish rather than too much red meat. and snack on fruit and veg. lots of salad too! drink as much water as u can. one glass every hour.

it is ridiculous to pay 3 quid for a plan - everybody is difft and you will eventually fall into a plan that works for u. teh fact is u want to do something about it now and that is the main factor - you're own motivation to do it rather than simply think about it.

good luck!
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Answer 7

If you are serious about losing weight, the calories in the food you eat should be less than the energy you use. You will have to increase your metabolic rate , and plan your diet carefully. Formulate your own weight loss plan and you will lose weight faster. More details available at http://tinyurl.com/m7ckx

Answer 8

When preparing your receipee, swap out the butter for one of these brilliant.

Answer 9

Stick to a far more trim protein/green veg diet regime

Answer 10

placed much less meals available and you should carry much less within