help me please?

Question

i plan to lose 30 lbs by April or at least March =]
what can i do to succeed?

Answer 1

set an attainable goal like 1-2 lbs a week If your goal isn't realistic you'll get frustrated and end up eating a tub of mashed potatoes while watching Oprah every day

Answer 2

There will be 20 weeks until end April so you should plan to lose 1.5 lbs per week which is a healthy way to go. Just stay away from all the junk food like chips, ice cream, dessert, deep fried food etc., i.e. anything that is with a lot of fat and sugar. Make sure you eat a balanced diet so you don't feel deprived of any nutrient, it's because your body will not feel satisfied if any nutrient is missing. A balanced diet includes protein, carb, oil (not more than 30% of total intake), and vitamin and minerals. Exercise certainly helps too. Just remember exercise could give you more muscle and muscle weighs heavier than fat, so don't concentrate too much on your loss of weight but on your loss in inches over your body.

Answer 3

exercise at least 3 times a week. Do cardio and weight lifting. cut your calorIE in take back to 1000-1200 calories a day. Eat more fruits and vegetables. maintain a maximum of 3 meals a week consisting of dairy and meat. Incorporate meal substitutes ie power shakes. Eat breakfast. Get more sleep. Avoid fast food and sweets not completely so you don't binge but if you crave chocolate eat a mini milky way . You should eat more fulfilling foods like more fiber and protein that way you crave empty calories less. Don't eat past 7ish so your body has time to fully digest your food before you go to bed so that your body isn't trying to break down food while your heart rate is at a resting state. When I work out I usually go in the mornings before i eat , It makes me less hungry throughout the day and I've learned as an athlete it keeps my body more active for up to hours after my workout. Drink more water. stretch. following that you should be able to lose on average 8-10 lbs a month.

Answer 4

You can only lose about 2 lbs. in one week, so aim for 30 lbs. by April. :D The best exercises are weight lifting - muscles need a lot of energy, so even when you're sitting down, you burn fat. :D An added plus. Eat healthily. Don't starve yourself! D: Eat a lean protein, and lay off the junk food, sodas, artificially flavoured junk, eat a lot of fruits and vegetables, etc. Try to walk, jog, run, whatever at least a mile every day. Good luck!

Answer 5

To loose 10 pounds of ugly fat, just chop off your head. LOL just kidding.
Drink allot of water, don't eat any fried foods, meat, fish or any animals actually, and eat allot of fruit and steamed veggies. Don't eat any dairy, avoid soda, and avoid the candy island at the store. Also you can go for a walk instead of siting here reading this message. Good luck and thank you for wanting to look good.

Answer 6

u could eat special k for a few weeks it says if u eat speaian k for lunch and breakfast and a regular dinner and u work out for a disent amout of minutes u will lose weight

Answer 7

Lay off the fast food..eat more rice..exercise several times a week...spend less time in front of tv and try a new hobby. i tried swimming this year..its great exercise..eat more fruit

Answer 8

PLAN 1 SCHEDULE

WAKE UP WATER
Have an 8-12 oz. glass of plain water to hydrate you when you wake up and before you begin your AM workout.

AM WORKOUT (CARDIO)
Follow 20-60 minutes of easy to moderate intensity cardio before breakfast. Have breakfast within one hour of finishing your workout.

PRE-BREAKFAST WATER & SUPPLEMENTS
Have at least 1 8 oz. glass of water with 2 apple cider vinegar tablets after you complete your AM workout, any time prior to breakfast.



BREAKFAST

Eat breakfast within one hour of finishing your AM workout. Approximately 325 calories (32 grams carbohydrates, 24 grams protein, 10 grams fat).

OPTION 1
•Smoothie, with 1 scoop Beachbody’s Whey Protein Powder, one serving FRUIT ONE, 1 tablespoon FAT ONE, in either 4 oz. of water or 4 oz. of soy or skim milk. Mix in blender with a scoop of ice.

OPTION 2
4 oz. MEAT (or MEAT SUBSTITUTE), grilled without oil.
1 serving FRUIT ONE.
1 tablespoon FAT ONE.
4 oz. soy or skim milk.

OPTION 3
4 oz. MEAT (or MEAT SUBSTITUTE), grilled without oil.
One serving GRAIN.
One serving FRUIT ONE.
One serving FAT ONE.


PRE-SNACK WATER
Have at least 1 8 oz. glass of water with (optional) lime or lemon added.

AM SNACK
Eat AM snack 1-2 hours after breakfast. 1 serving FRUIT TWO. Approximately 75 calories (18 grams carbohydrates).

PRE-LUNCH WATER & SUPPLEMENTS
Have at least 1 8 oz. glass of water with 2 cider vinegar tablets any time before lunch.



LUNCH

Eat lunch 1-2 hours after AM snack. Approximately 270 calories (14 grams carbohydrates, 23 grams protein, 16 grams fat).

Salad: 1 cup SALAD with ¼ cup SALAD INGREDIENT ONE and 1 cup SALAD INGREDIENT TWO, with 1 tablespoon balsamic vinaigrette (or equivalent dressing—no ranch, bleu cheese, etc). 4 oz MEAT (or MEAT SUBSTITUTE), grilled without oil.


POST-LUNCH WATER
Have at least 1 8 oz. glass of water anytime after lunch.

PM WORKOUT
Cardio plus strength training. High-intensity 30-60 minute workout, preferably with both cardio and resistance work (weight training) at higher intensity than morning workout.

SLIM IN 6 OPTION:
Do the PM workout 2-3 hours after you’ve eaten, and if you have another meal left in the day, eat again within one hour of finishing the PM workout. If you do this workout before bed, then make sure you have a glass of water after finishing. Without enough water, you risk getting dehydrated while sleeping, which is when you are recovering and getting stronger. Your evening cup of tea before bed may aid your ability to get to sleep easily after working out.

PRE-SNACK WATER
Have at least 1 8 oz. glass of water with (optional) lime or lemon added any time before PM snack.

PM SNACK
Eat PM snack 1-3 hours after lunch. Approximately 230 calories (26 grams carbohydrates, 21 grams protein, 4 grams fat).

OPTION 1
Beachbody’s Meal Replacement Shake (or equivalent) with 8 oz. soy or skim milk.

OPTION 2
130 calories of whole grain cereal (read nutrition panel as cereals vary) with 8 oz. soy or skim milk.

OPTION 3
40/30/30 bar (up to 230 calories)

OPTION 4
1/3 cup almonds, peanuts, or walnuts, or pumpkin, sunflower, or sesame seeds raw.

OPTION 5
8 oz. vanilla or plain nonfat yogurt, or soy yogurt.

OPTION 6
½ cup nonfat cottage cheese
1 serving FRUIT ONE or FRUIT TWO

OPTION 7
1 serving GRAIN
1 serving FAT TWO

OPTION 8
3 cups popped corn
1 cup soy or skim milk


PRE-DINNER WATER AND SUPPLEMENTS
Have at least 1 8 oz. glass of water with 2 cider vinegar tablets any time before dinner.



DINNER

Eat dinner 1-2 hours after your PM snack, or earlier, so you are done eating for the day within 3 hours of going to sleep. Approximately 280 calories (25 grams carbohydrates, 24 grams protein, 10 grams fat).

4 oz. MEAT (or MEAT SUBSTITUTE), grilled without oil.
2 cups LEAFY GREEN VEGETABLE.
2 oz. mustard.
One serving FRUIT ONE.

LATE SNACK
1 cup herbal tea. Approximately 0 calories.


FOOD LIST


FRUIT ONE
Banana, ½
Raspberries, 1 cup
Blueberries, ¾ cup
Strawberries, sliced, 1 cup
Blackberries, ¾ cup
Boysenberries, 1 cup

FRUIT TWO
Apple, 1 medium
Pear, 1 medium
Nectarine, 1 medium
Grapes, 1 cup
Melon, 1 cup
Tangerines, 2 small
Papaya, ½ small
Orange, 1 medium
Kiwi, 1 medium
Peach, 1 medium
Pineapple, 1 cup
Grapefruit, ½ large
Mango, ½ small
Plums, 2 small

SALAD
Spinach
Endive
Lettuce (any except iceberg)

SALAD INGREDIENT ONE
Chopped green onions
Celery
Arugula
Cucumber
Parsley

SALAD INGREDIENT TWO
Bell pepper
Broccoli
Green string beans
Radish
Mushrooms
Cauliflower
Carrot
Asparagus

LEAFY GREEN VEGETABLE
Collard
Bok choy
Kale
Cabbage
Brussels sprouts
Chard

GRAIN
Cereal (less than 7 grams of sugar per serving), ¾ cup
Cooked oatmeal, ½ cup
Whole grain bread (no enriched flour), 1 slice
Flourless bread, 1 slice

MEAT
Chicken breast (skinless)
Fish
Turkey
Lean steak
Lean lamb
Pork tenderloin

MEAT SUBSTITUTE
Tofu
Seitan
Tempeh
Soy cheese, 3 slices
Cottage cheese (nonfat), ½ cup
Egg whites, 6
Egg substitute (plain), ¾ cup
Hummus, ¼ cup
Plain yogurt (nonfat), 1 cup
Soy yogurt, 1 cup
Beans, lentils, or soybeans (cooked), ¾ cup
Soy burger (less than 5 grams of fat per serving)

FAT ONE
Ground flaxseed (recommended), 1 tablespoon
Flaxseed oil (capsule okay), 1 tablespoon
Fish oil (capsule okay)
Any omega-3 supplement
Olive or Canola oil, 1 tablespoon
Safflower, Borage, Flax, Evening Primrose, Sunflower, or Hemp oil, 1 tablespoon

FAT TWO
Olives, 16
Avocado, ¼
Peanut or almond butter, 1 tablespoon
Almonds, peanuts, or walnuts, 2 tablespoons (1/8 cup, raw)
Sunflower, sesame, or pumpkin seeds, 2 tablespoons (1/8 cup, raw)

I lost 8 pounds the first week. And I was never hungry.