Its really simple, 2 small meals and 2 snacks, plus a protein drink. This is for losing weight only, not gaining muscle, etc. When you accomplish your goal, you can go back to your regular routine but continue to exercise everyday that you have set for yourself so you can keep the pounds off.
In the mornings, have a small breakfast, cereal or two eggs, keep it simple, the portion should not be a lot.
About an hour or two later, have a small snack, it can be an apple, banana, granola bar.
For lunch, I suggest salad, sandwich, etc, something small with a lot of greens and fiber.
About an hour or two later, have a small snack, it can be an apple, banana, granola bar.
You can mix it up, it doesn’t have to be the same thing everyday, there is plenty of food out there to eat
For dinner, have a protein shake. No eating after five at all, that is how you gain weight over night because your digestive system rests when you rest at night.
What to AVOID, sugary drinks (cola cola, fruit punch, etc) junk food (it is okay to reward yourself once in a while, but no PIGGING OUT)
What to do ALL day, drink water, if you do not like water, try green tea, that is what I drink everyday, make your own green tea, if you don’t like the bland taste, get artificial sweeteners, they do the job than actual sugar which makes it taste weird. Green tea has plenty of antioxidants that help you flush things out of your system.
Chew gum all day that way you will not feel hungry and helps you increase your metabolism at the same time. If you feel like wanting a bite, drink a glass of water, the hunger will go away.
A lot of cardio, I recommend a hour a day, three to five times a week, it doesn’t have to be hard, you can go for a brisk walk, about thirty minute to a hour, I recommend walking after breakfast and lunch for ten to fifteen minutes. If you want to make it intense, mix it up, stadium runs, sprints, if you go to a gym, find an aerobics class, if you have a swimming pool, go swim for ten to fifteen minutes a day, if you have a dog, take it out for a walk or a jog. If you take the elevator everyday at school, work, start taking the stairs! If you live near work/school, invest in a bike, its a investment in your health. If you live near a nature trail, go hiking! There are plenty to do out there. Most importantly get yourself out of the house/apartment/dorm/whatever, you are not going to lose weight by sitting there, the more you are out, the less fat you get. Be PRODUCTIVE! Also, do not weight yourself everyday, it is a long term, if you weight everyday and not satisfied, it will cause you to go off your plan. Weight once a month, it is more ideal that way. Find friends/family that you can workout, run, bike, walk with etc. It is better when you have a someone help you push yourself.
Discipline yourself to eating right, enough sleep and exercise as well. That is the key to losing weight and maintaining it as well. You got your future to think about, being healthy.
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