i put on the good old freshmen 15. i'm kinda pissed about it, i want to get rid of the jiggle. since my first semester is over i have a stress free month off to focus on losing some weight.
for a 19 year old 5'2 135lb sized girl who would like to loose a good amount within a month, can you help me construct a good diet plan? i'd like to shed the 15lbs.
2007-12-21 15:55:13 · 16 answers · asked by Anonymous in Health ➔ Diet & Fitness
im thinking i should eat about 1600 calories a day.
2007-12-21 15:56:12 · update #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 400-600cal 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 (have lots of veggies to eat in between meals if you are still hungry)
8 glasses of water -carry bottle of water with you and when you feel hungry drink it - we often confuse hunger with thirst (our bodies confuse it)
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 and burns fat all over your body (running, jogging, swimming, spinning, elliptical etc) 4-6 times a week for average of 45min, light weight training a few times a week (more muscle=faster metabolism)
dont consume foods that are made of white flour (white bread, cakes, pasta etc.), sugar loaded foods (cookies, ice cream, candy etc) and nothing fried, oily.
of course you can spoil yourself once in a while with a little treat:)
use fitday.com for tracking your intake.
2007-12-21 20:18:15 · answer #1 · answered by Natalie 7 · 2⤊ 0⤋
Me too, except it is more like 7 lbs and I'm in graduate school, but was too busy to get good workouts in regularly.
Here is my plan, take what you want from it. Good luck to us both!
1600 max - I shoot for 1400 - 1500 then if you go over slightly you are still in the range you want to be.
Exercise, but do it wisely, don't run until you drop the first time out, work back up to whatever you were before. I have kids and dogs so we are going to the park and going to jump rope in the back yard.
Stay away from all those yummy holiday deserts (one bite tastes is enough) and extra helpings of everything. Start with modest helpings of everything and then eat slowly enjoying the conversation. You will probably be surprised to find yourself full.
Limit alcohol because it is empty calories.
Get enough sleep, sleep deprivation can help encourage weight gain.
Good luck, and congratulations on surviving your first semester!
2007-12-21 16:05:12 · answer #2 · answered by nonoelmo 4 · 2⤊ 0⤋
skip the solid fats
2017-04-01 09:05:54 · answer #3 · answered by ? 3 · 0⤊ 0⤋
Exercise. Limit the calorie intake you get from drinks. Often those are an easy way to do away with a lot of calories.
2007-12-21 15:58:11 · answer #4 · answered by antimyth 1 · 0⤊ 0⤋
Green tea helps in burning more calories because it cantains bioactive substance
2016-07-04 07:11:59 · answer #5 · answered by ? 5 · 0⤊ 0⤋
rearrange your furniture for 17 minutes
2015-12-22 09:46:18 · answer #6 · answered by Ernie 3 · 0⤊ 0⤋
use the remote to channel surf for 68 minutes
2016-04-07 11:58:10 · answer #7 · answered by ? 3 · 0⤊ 0⤋
have fun when you get back to work twirl 123 times in your office chair try not to puke
2016-05-18 04:34:41 · answer #8 · answered by ? 4 · 0⤊ 0⤋
sounds good , about 1500 to 1700
is good .
2007-12-21 15:58:59 · answer #9 · answered by Anonymous · 0⤊ 0⤋
swap your desk chair for a stability ball then gently bounce on it
2016-05-14 07:03:13 · answer #10 · answered by ? 3 · 0⤊ 0⤋