A good diet/what not to eat?

Question

I am 15, 6'2, 234 pounds, and well I need to know a good diet. And some specific things not to eat. I want to lose about 20 pounds in 2 months before school starts. And i plan on working out for about 30 minutes too 1 hour a day 4 times a week, and im hoping to add a good diet to that to make my goal. So any help would be err...helpfull.


Thanks, alot.

Sean.

I will be mainly working out with wieghts...and a little bit of cardio.

I dont want to be skinny, I want to be big...but not fat big. Say if i only lose 10 pounds but look alot more muscular then i will be happy. Say i gain 10 pounds and look muscular I would be just as happy. just want to shape up my keger, and chest, arms, legs.

Answer 1

find daily calorie intake calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
eat 5-6 small meals a day (eat every 2-3 hours - it optimizes your metabolism)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have protein (lean meat, legumes etc) for dinner - repairs muscle
cardio is the only fat burning exercise 4-6 times a week for 30-50min (ideally 45min because the first 20-30min body burns carbs and only then starts burning fat), light weight training (more muscle=faster metabolism)
dont consume foods that are made of white flour (white bread, cakes, pasta etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.
ofcourse you can spoil yourself once in a while with a little treat:)

Answer 2

with diets i say keep it simple, and listen to your body. you dont want to drastically change your eating habits, i think that might make you gain weight before you lose it...i would think back on the foods you know that have made you gain weight in the past, and try to stay away from them. Stay away from soda's, because diet sodas are just as bad for you. You should try drinks like green tea which tastes good, or vitaman waters, hydration is a big part of dieting, so your even better off with drinking alot of water, specially if your going to be exercising. When you exercise also, i would recommend you dont use much weights as muscles add weight... do a lot of cardio and little weight lifting. And as for food, you are always better of with things that started living, meats, vegtables, fruits, because manufature made foods have a lot of extra unhealthy ingredients added you dont need. Good luck!

Answer 3

First of all, no junk food!! no sweets!! no white stuff (white bread,pasta,rice,flour etc,) No more soda, not even diet! AND MOST IMPORTANT, DRINK 6-8 GLASSES OF WATER A DAY. Dont starve! just eat smaller portions and 1 or 2 healthy snacks a day like low fat yogurt,low fat pudding,low fat cottage cheese on some apples etc.And stick to your exercise plan and I think you will reach your goal! good luck sweety!

Answer 4

no cokes. no butter/margarine, no sweets, or greasy foods, no icecream. eat low fat foods and make sure they do not have a fat substitute because substitutes are the same as fat. eat 7 grain bread, 5 fruits and 5 vegetables daily. drink 2000ml of water and good luck.

Answer 5

to have a good diet you should avoid eating foods that have calories.it may be bad when it will stay long in your stomach.always check the nutrition facts at the back of the wrapper of your food.when eating your breakfast,lunch or dinner go foods must be 6 servings because it is the one that gives energy to our body vegetable group 3 servings,grow foods 2 servings(exept for yogurt,cheese milk 3 servings)

Answer 6

Always Think Fit:

First step in exercise is to always Think FIT. To make physical improvements, you need to work your body harder than usual. This is referred to as the overload principle. As your body becomes more conditioned, you need to increase the frequency, intensity, or time of your workouts in order to continue improving your fitness level

Choosing an Exercise:
The best exercise is an activity that you enjoy enough to really pursue enthusiastically.
• Indoor (Facility) Activities: If the treadmill, stairmaster, rowing machine or stationery cycle doesn't excite you, sample some group activities that strike your fancy. Participate in a group cycling class, beat stress with yoga, find balance with martial arts, stay cool with indoor swimming, or kick some you-know-what with boxaerobics.

1. Change your eating habits (i.e. start eating smaller portions of food) before if you ate a full plate of food try eating 2/3 of a plate instead.
2.
o Substitute aspartame for sugar
o Try eating 3 or 4 smaller meals during the day rather than 2 large ones
o Eat your main large meal at midday with the other meals much smaller in content
o Don't eat heavy meals late in the evening as the body wont have time to digest it so it ends up stored as fat in your body.
o Balance your meals out during the day so in one day you have a mix of protein, carbohydrate and vitamins
o Drink lots of water during the day and before, during and after exercise, you should drink at least 8 big glasses of water per 24 hours
o Drink alcohol in moderation
o Stop smoking if you smoke or cut down
o Eat more fibre i.e. pulses grains nuts, pasta, brown rice, cereals, fresh fruit
o Eat more vegetables as part of your diet
o Eat less dairy products or choose those with less fat content i.e. cottage cheese
o Try steaming or poaching food instead of frying it, frying adds calories by the bucketful
o Cut down on Red meat and eat more lean or better still chicken and fish instead
o Use low fat oils in cooking i.e. sunflower, corn or Mazola
o Cut down on your salt intake, there are hidden salts even in tinned foods
o Try substituting carrots or fresh fruit instead of biscuits and sweetmeat when you have a craving for something in between meals.
o Drink semi or skimmed milk as opposed to full cream
Simply choose a diet which is low in fat and cholesterol, moderate in sugar and salt and high in fibre but at the same time has a variety of everything thus making it a balanced diet.

Calculate your BMR!!!!
BMR means Basal Metabolic Rate.It is used to estimate how many calories you should consume.By using a simple formula called the Harris-Benedict principle, you can assess your BMR.
Your BMR is the amount of energy your body needs to function.Then, to lose weight, you'll need to cut calories or burn extra calories and shoot for a level lower than the results you get with this formula.
We use about 60 percent of the calories we consume each day for basic bodily functions such as breathing.Other factors that influence your BMR are height, weight, age and sex.
Step One : Calculate your BMR with the following formula:
• Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
• Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Step two : In order to incorporate activity into your daily caloric needs, do the following calculation:
• If you are sedentary : BMR x 1.2
• If you are lightly active: BMR x 1.375
• If you are moderately active (You exercise most days a week.): BMR x 1.55
• If you are very active (You exercise daily.): BMR x 1.725
• If you are extra active (You do hard labor or are in athletic training.): BMR x 1.9
Create a Calorie Deficit:
In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back your calorie intake a little bit at a time.
Every 3,500 calories is equivalent to 1 pound.
If you cut back 500 calories a day, you will lose 1 pound per week.
If you exercise to burn off 500 calories a day you will also lose 1 pound per week.
Ideally, you should do a combination of both, (e.g. cut back 250 calories; burn an extra 250 calories).


For more useful information go to
read the following articles

Answer 7

Easiest way to lose weight is to cut your calorie intake by eating more on fiber, fruits and vegetables. You'll feel full with fewer calories on them. Fruits, vegetables and fibers are packed with nutrients but less on calories. Plus you'll not feel hungry.

Here are Tips to help speed up your metabolism plus help you lose weight. they worked for me =)

1. Fill up on Fiber and Lose Weight Fast

Fill up on Fiber - Foods rich in fiber will make you feel satisfied and help curb your appetite, helping you to lose weight fast and safely - so make sure to pack your diet with fruits, vegetables and whole grains.

2. Boost fat-burning metabolic rate by 50% by sipping coffee

Sipping coffee before a meal can supress appetite by 35%, plus boost fat-burning metabolic rate by 50%, according to extensive research at Vanderbilt University in Nashville. The sudy-proven dose : 250 mg of caffeine daily, taken either in supplement form or by sipping to cups of coffee or 4 cups of tea.

3. Lose Weight just by eating Yogurt

Yogurt is a calcium-rich food. Research links calcium with lower cortisol production, and it has been proven that women who increase they're intake lose up to 40% more weight than calcium avoiders.

4. Try this Hunger-Taming Trick

Cut fat and you'll cut cravings. Consuming a high-fat diet may supress your body's natural satiety signals, according to a new study from Pennsylvania State University. Animals who'd been consuming a diet rich in fat ended up eating 40% more of a high-calorie snack than those on average diets. Keep your fat intake to less than 30% of total calories.

5. Feel full on less food.

Apples are rich in pectin, a soluble fiber that slows the digestive process, so you'll feel full on less food.The result: You'll eat just enough food to make you happy, reducing calorie intake.

6. Studies suggest people pursuing a healthy weight could lose more weight and burn more fat by including 24 ounces a day of low fat or fat-free milk in their reduced-calorie diet. Instead of 8 ounces or less.

7. Speed fat burn with Cranberries. The ascorbic acid in
cranberrieshelps thin liver bile, making it easier for the organ to emulsify fat so so it can be quickly flushed out of the system rather than stored in cells.

8. Boost your protein intake and lose almost a pound a week without hunger

By boosting your protein intake from the typical 15% of total calories to 30%, you may be able to cut your daily calorie intake by 440-enough to lose almost a pound a week without hunger, according to a recent University of Washigton study. "A high-protein diet appears to fool the brain into thinking you've eaten more than you have," says the study's
lead author, Scott Weigle, M.D., a professor of endocrinology at the University of Washington School of Medicine. Stick with lean protein rather than high-fat, artery clogging meat and dairy products.

For breakfast, use low-fat milk instead of water in your oatmeal and sprinkle nuts on top. Eat plenty of beans, fish and skinless chicken breast.

More of these weightloss tips safely from

http://all-about-health-and-beauty.blogspot.com

http://medicalfactsandfallacy.bravehost.com

During my weightloss plan i did'nt exercised at all but i did made some changes with my everyday activities and it made a big difference.

Here are some tips i did:

At work:

1. Take a brisk walk at lunch time.
2. Stand up at your feet and stretch every half hour.
3. Walk a little faster.(Imagine you're late at work, that will do.)
4. If you go to work by public transport, get off at an earlier stop and walk the rest of the way.

At home:

1. Get up to switch TV channels instead of using the remote control.

2. Plan a regular, brisk weekend walk.

More of these from:

http://all-about-health-and-beauty.blogspot.com

http://medicalfactsandfallacy.bravehost.com