Help on some things, please...?

Question

I've come to terms with the fact that the only way to lose weight and keep it off is to do it a certain way, over a longer period of time. (Instead of one extreme or the other, which obviously never keeps the weight off in the long-run). But I was wondering...how long do you think it would take to see results from exercising (power walking and cardio) once in a while, and from eating 4-6 smaller, healthier meals throughout the day? Also, what *kinds* of "small meals" should I be eating? Because I really want to see some pounds drop, not be hungry, be able to splurge every once in a while, and be able to keep the pounds off in the long-run. Thank you so much if you can help! :)

Answer 1

You are on the right track. However, exercising 'once in a while' is not going to be much help either to loose weight or improve your overall health.

You will need to committ to exercise on a regular basis until it becomes a habit or way of life. You can start off slowly and build up to everyday at least 30 minutes of intense exercise.

It is a good idea to eat 6 smaller meals a day rather than 4 larger ones because you boost your metabolism everytime you eat. You also want to be sure you are eating enough food to meet your nutritional requirements.

I suggest that you eat 4-5 servings of a vegetables a day and about 3 servings of fresh fruit a day, whole grains only, beans, nuts and seeds are good, stay away from saturated fat as much as possible, lean protein only and non-fat dairy products, also fish 3 times a week.

there are many things you can eat for your snacks such as fat-free yogurt with fruit and some almonds, an apple with walnuts, non-fat cottage cheese with pineapple.

The main reason to choose non-fat dairy is to reduce the amount of saturated fat in your diet. and then you can add a more healthy source of fat to that such as walnuts but not too many.

If you are really serious these suggestions must become habits and a way of life or you will re-gain lost weight.

Answer 2

The time it will take depends on how much weight you have to lose. Generally, it will come off fairly quickly and the last few pounds will be the toughest. If you're only 10 pounds heavy, for example, it will take less time for the first five pound than the second. Just remember you have to be burning more calories than you're consuming to lose any weight at all.

The small meals should be high in protein and fiber. So that includes foods like chicken, fish, nuts, veggies...stay away from anything that is only carbs (such as pasta for a meal) or anything with cream sauce (lots of fat, little nutrition). Also, fruit is definitely good for you, but it is high in sugar/carbs, so eat veggies instead as much as possible. Proteins and fibers make you feel fuller, so you won't be hungry as soon after a meal. Putting more spices on things (crushed red pepper, etc.) will make it taste like you're getting more for your calories - spicey stuff makes you eat slower and feel full with less food.


Rembember that there is good fat and bad fat. For example, a few pieces of cheddar cheese and an apple is a really good snack/light meal. There is fat in the cheese, but it is offset by the calcium and protein. Also, eating cheese with apples instead of crackers cuts down on carbs.
Ideas:
Grilled chicken on a salad with walnuts, grapes, vinagerette dressing. Stir-frys (make sure there's no oil or too much salt). Baked chicken with spinach/orzo on the side. Drink water. Lots and lots of water. If water is too bland, put a splash of juice in it - it'll still be low calorie. Diet soda etc. is not good - it makes you bloated. Real soda is worse - it has so many calories.

Also, make sure you splurge properly. Pizza, for example, is okay - but make sure it's thin crust and with veggies. Try no-pudge-fudge brownies (yogurt instead of oil but really yummy). Low-fat ice cream. Good dark chocolate (godiva) has much less bad fat than cheap milk chocolate (candy bars). And on days you know you're going to be eating out/eating extra/eating bad, cut calories at other meals.

Good luck.

Answer 3

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Answer 4

the first site will help you find out how much of what to eat every day. you can decide when to eat it. the second will help you work exercise into your daily life. you're right in that you have to eat right every day and exercise every day to lose weight at a healthy rate and keep it off.