i need a good diet that works mircales?

Question

if you know one jot down the things i need such as the work out plan and the diet plan thank you

Answer 1

hi! i'm a 20-something american woman who lives in italy... during high school and university i was hopeless, but due to some weird circumstances in my life i ended up becoming a track runner and moving to italy. i've learned a lot about this stuff.

you can really easily be screwed by a number of factors in the states... NO, i'm not going to tell you to workout or go run (though remember that to lose weight, you’d need aerobic exercise). as far as diet goes, there are a few things you should know...

the only way to lose weight is to burn more calories than you eat. (couting calories isn’t fun, but I think most people have no idea how many they need, and how many they intake. do it for a month, then you’ll be better able to ‘eyeball’ it later.) you'll need to find how many calories you need to eat every day- (this depends on your gender, height, age, etc) there are a lot of calculators online, but i like the ones that ask a lot of questions and are sponsored by universities (this one is sponsored by the university of iowa. (teen girls/boys are growing, so make sure you’re well informed about your needs, this calculator should be adequate for the moment):

this is a “3-in-1-calculator” to find your BMI, daily calorie intake, and if you’d like, forecast weight loss--

http://www.extension.iastate.edu/nutrition/sport/energy.asp

the "average" calorie intake listed on the back of every package in an american grocery store is 2,500 calories daily. IF YOU ARE A TEEN, this is probably very wrong. your calorie needs are probably much less. (the 2,500 cal 'average american' takes in a lot of old, fat, tall men.) MY average is 2,200- but i work out 5 times per week.

there's also a good site that will tell you the amount of calories in home made and restaurant meals:

http://www.thedailyplate.com

PLEASE find a good online calculator, but a 5'7'' girl at 130 lbs who does NO physical activity would need about 1,500 to MAINTAIN her weight.

to put this in perspective: a 'super size' big mac meal at mc donald's has 1,600 calories. great, if you only want to eat one meal per day.

after you figure out how many calories you need to eat every day; here are some simple rules:

1. cut out any beverage that's not water. if you think you can't do it; make iced tea or lemonade at home. (20 oz of coke = 250 calories, a venti mocha frappuccino at starbucks = 500.)

2. don't eat any sauce you can't see through. (mayo has about 100 calories per tablespoon, 1 packet of ranch dressing at mc donald's = 230, barbecue, etc)

3. don't eat while watching television, and don't eat 'straight out of the bag'... put a portion on a plate- you'll be more aware of how much you're eating.

4. don't buy 'snack sizes' you'll eat 20% more snack size oreos than the big ones... they've planned it that way. (though oreo does now make '100 calorie per bag' oreos. they don't have cream filling.)

5. prepare your own food. american food labeling is crap. 'reduced fat' can mean that it's reduced from the ORIGINAL product, which doesn't get you anywhere, if the original product was a coronary in a bag. when you prepare it yourself, you know what you're eating.

6. if you do decide to do something active, make it something you like, join a group, go at least twice a week, and you have to go even if you don't feel like it. if you don't follow these rules, you won't stick to it, i promise.

7. don't look at your weight, look at your BMI. (your body mass index) an average girl should have a bmi of about 20%-- meaning that 20% of her body weight is composed of fat. (a HEALTHY 5'2'' girl that's 100 lbs, will carry about 20 lbs of fat. it's dangerous to get below 13%. if the same 5'2'' girl weighs 160, it's unhealthy- but not because of the pounds, because the PERCENTAGE of fat is WAY too high.) anyway, if you're bmi is healthy, you're healthy.

8. eat every 3 hours, if you can, small portions. set the alarm on your cell if you need to. take a power bar (or similar) in you purse ALWAYS. (i like LUNA bars, they're $1 per, but taste good, and will actually save you money, as they've got all the vitamins and minerals of a full meal.) if you HAVE to eat fast food, order kid's portions.

i won't tell you to exercise, but remember- the more you move your body, the more you can eat without worry!

all diet programs that you PAY for do everything i've just said for you, esp. weight watchers, whose 'point system' is exactly what i've done above. (monitor your calories)

this may seem like too much counting, but soon it’ll come naturally! If you screw up one day, don’t sweat it, just pick up the next and really do your best!

hope i didn't sound preachy, and i hope it helped.

p.s. when you look for info online, especially calculators, make sure the source is reliable (like www.webmd.com), and make sure to type in 'teenager'. you have special, different dietary needs.

useful links:

exercise videos on utube: http://www.youtube.com/coreyritter
(though it’s really easy to avoid exercise if you plan to do it at home- go outside! make sure you do low-impact activities like swimming or walking)

a bmi/weight calculator especially for teenagers:
http://www.jhsmiami.org/body.cfm?xyzpdqabc=0&id=9190&action=detail&AEProductID=HW_Knowledgebase&AEArticleID=tf6820&AEArticleType=Special

tools from ‘webmd’- message boards, quizzes, studies, blogs:
http://www.webmd.com/diet/guide/health-and-diet-losing-weight

Answer 2

if you just need to use 10-20 lbs then try the southbeach diet. you're on a strict diet for 2 weeks which you'll lose a LOT of weight quickly (8-15 lbs) and then you'll slowly start adding carbs back into your diet. i did this back in june and have still kept off the weight. i did it for 2 weeks, kept on the diet for 6 weeks total and after that i ate healthy but still would occasionally have treats and fast food and haven't gained weight back. the only problem is that since i didn't take in any carbs i never had much energy to exercise but i lost weight anyway.

if you need to lose more weight then that then i would try the JUDDD diet after the southbeach diet. it's where you eat the recommended daily calorie intake for your height, weight, and sex one day and then the next day you eat a lot of extremely low calories foods (about 500 calories/day) and switch off every day. it keeps your metabolism high since restricting every day can cause your body to start to store fat. the good thing about this is that you can eat as much as you want whenever you want on one day and then just restrict the next day. it's healthy as long as you're not extremely active on the second day and try to run 10 miles or something. exercise isn't really SUPER important since this diet keeps your metabolism SUPER high and little things that you do (like walking to the store) will burn a lot of calories but when I did it I would always work out on the "UP" days.

after you lose the weight that you want to lose just switch to a healthy balanced diet and work out 3-4 times a week. try jogging, jumping rope, playing tennis with a friend, walking/jogging with a dog, or get a gym membership with a friend and go with them! it's a lot more fun when you have someone there with you.

Answer 3

Eat freh fruits and vegetables.
Eat Lean meats, like chicken without the skin and fish.
Baked, not fried or covered in sauces.
Drink plenty of water and waterbased juices.
Cut out junk (sweets, fried foods, fast foods, creamy sauces)
Salads are not healthy. They are empty calories with no nutritional value and most dressings add more calories than if you just ate a chesseburger.
Don't skip meals. Ever. and eat breakfast.

Exercise. Cardio (20 minutes sustained) and light weights to build muscle.

There is no secret. Just do what you know you are supposed to.

Answer 4

Eat a diet filled with all natural healthy whole foods

Answer 5

2 and 1 2 hours bowling

Answer 6

dont confuse thirst with hunger drink a glass of water when you feel hungry to see if thats what you re really craving

Answer 7

love the starbucks grande caramel frappuccino skip the whole milk and whipped cream which packs in 410 calories total and order the starbucks grande caramel frappuccino light which is only 140 calories

Answer 8

Portion size is very important even for foods that are good for you

Answer 9

love a peanut butter smoothie try two tablespoons of powdered peanut butter instead

Answer 10

pack healthy snacks