Im 5'2 and is 121 pounds or 125 i want to at least get back to 115 pounds how can i do that??? im already on the track team and run 30 minutes a day and excercise a lot but what foods can i just normally eat for lunch, snacks, etc.?
2007-03-22 08:09:19 · 40 answers · asked by Katy H 1 in Health ➔ Diet & Fitness
The secret is acknowledging the true purpose of food as fuel rather than entertainment. Focus on protein, fats, and carbohydrates and learn about each of them. A little bit of research online will teach you a lot. Remember, don't diet; change your eating lifestyle. Doing so will change your life for the better. For the exercise, consider it a priority to include it into your routine.
Anyway, if you want it simple, here it is in ten steps:
1. protein is good...eat plenty (about 30% of your caloric intake)
2. fats are good and bad...know the difference
3. saturated and trans fats are the bad ones - limit these
4. poly- and mono-unsaturated fats are good - don't be afraid of them
5. carbohydrates are good and bad...know the difference
6. fibers and complex carbs are the good ones - eat these (about 40% of your caloric intake)
7. sugars and simple carbs are the bad ones - limit these, particularly late in the day (stay away from sodas and chips!)
8. drink water - lots and lots and lots of water. It's the only drink you need. Anything else is either wasted or simply bad for you
9. Eat 4-6 "meals" a day to boost your metabolism.
10. A meal is defined as a portion of a low-fat, protein rich entree, a portion of veggies for vits/mins, and a portion of complex carbs. (You can get these combined as a health shake)
To burn fat, the key is aerobic exercise. This is defined as any exercise that elevates and sustains your heart rate to about 70-80% of your maximum heart rate. Sustaining it beyond 20 minutes is going to get you into that fat burning zone. Then, the longer you go, the more you burn. Other exercises (anaerobic), such as calisthenics or strength training (weights) are going to improve your muscular strength and endurance. This is what does the "toning" that people talk about. NOTE: To debunk myth, Yoga and Pilates, while great for flexibility, core strength, and physical therapy are not great for fat loss or muscle toning.
Here's a simplistic plan that anyone should be able to follow:
1. 4-6 hours per week
2. 45-90 min each day you exercise
3. do aerobic exercise (20-40 min) every day you exercise
4. work abdominals every day you exercise (between sets makes it easy)
5. do chest and triceps exercises on one day
6. do back and biceps exercises on a different day
7. do legs and shoulder exercises on a different day
8. do your exercises in sets (i.e. 3 times with 6-12 repetitions each)
9. keep a record of what you do to measure progress.
10. when your progress stalls (called "plateau"), switch up your routine.
Don't worry too much about your total body weight. It's a terrible measurement to gauge your overall fitness. Instead focus on your body fat percentage. Two people of the same age, gender, height and weight can be entirely different because of body fat, bone mass, and muscle tissue. For this reason, total body weight can be deceptive. All three elements weigh differnent and, depending on your somatotype, will exist in different quantities for different people. You can get your body fat percentage checked at any fitness center or at your doctor's.
2007-03-22 08:54:39 · answer #1 · answered by CPT Jack 5 · 0⤊ 0⤋
just look at the nutrtition content of everything, and dont eat anything with more than 2g of fat per serving. fat content is really important. thats where all the low carb nuts go wrong. if you look at the diet, they are low in carbs, but high in fat! 1g of fat is 9 calories, while 1g of carb is 4 calories...
anyways, stick to lean meats, like chicken and turkey. stay away from pig. beef you just want to eat every now and then.
eat things high in fiber. they will keep your stomach digesting, tricking it to think your full on a smaller amount of calories.
vegetables is gonna be key. eating lots of vegetables will get you all the complex carbs and proteins that you need while have 0g of fat. really good trade off.
just keep running, and with proper dieting, you'll get there.
2007-03-22 08:16:20 · answer #2 · answered by J Balla 4 · 0⤊ 0⤋
carry a cooler stocked with three bottles of water a six pack four pb js two oranges a bag of tortilla chips and 12 servings of cool cucumber salsa go to womenshealthmag allrecipes com for the recipe for 22 minutes
2016-04-01 03:56:58 · answer #3 · answered by ? 3 · 0⤊ 0⤋
Drink green tea green tea can help you lose weight
2017-04-08 11:40:37 · answer #4 · answered by ? 3 · 0⤊ 0⤋
carry a snackable source of protein
2017-03-08 02:13:55 · answer #5 · answered by ? 3 · 0⤊ 0⤋
Sleeping will effect your blody weight so get enough sleep to looss your weight
2016-01-08 15:44:00 · answer #6 · answered by ? 3 · 0⤊ 0⤋
Exercise in the morning to speed up weight loss
2016-03-15 02:40:25 · answer #7 · answered by Benito 3 · 0⤊ 0⤋
You need to eat less calories.
Drink lots of water, fruits, veggies, whole grains, skinless boneless chicken, low fat dairy, get lots of sleep.
2007-03-22 08:22:16 · answer #8 · answered by hello 6 · 0⤊ 0⤋
Stay away from white foods. Like potatoes and white bread.
2007-03-22 08:14:12 · answer #9 · answered by Anonymous · 0⤊ 0⤋
save 85 calories just by swapping mustard for mayonnaise in a sandwich
2016-05-13 10:01:28 · answer #10 · answered by Lacey 3 · 0⤊ 0⤋