Does anyone have a structured menu for losing weight?? I know fruit and veggies but it would help?

Answer 1

Fish, soy, beans, veggies, chicken, fruit, NO RED MEAT (because it has a lot of fat in it)... Milk, fat free/ skim milk will help your cholesterol during your healthier life-style... Whole wheat and whole grain are the best and limit your white bread, white rice, white pasta and replace it with whole grain bread, whole wheat pasta, and brown rice... It helps with providing fiber to your diet while is extra healthy. No fried food, baked chips are fine... The best advice I could give you is to exercise to keep the weight off. Along with eating a structured meal plan (no 3 big meals everyday that leave you feeling STUFFED, but just eat 6 different snacks that are healthy and leave you feeling satisfied...) Hope I helped :)

Answer 2

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 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:)