Diet To Lose Fat
Is this a healthy diet To Lose Fat? Too little or too many carbs?
Breakfast- 2% plain Greek yogurt(150 calories, 8 carbs), 6 oz raspberries, 12 almonds. 1 cup coffee(10 calories and 2 or less carbs)
Lunch: a lot of organic tofu and spinach
Meal 3: chicken breast
Meal 4: chicken breast and large celery stalk
Sounds good, but I would need to know your lean body mass and weight goals. Throw in more veggies and fruits as snacks throughout the day. Eat something every 3 hours, and at times that could be an apple and some baby carrots or something. I can see myself getting sick of that routine eventually so come up with a list of meals with similar caloric value with which you can switch every now and then.
Also, I just typed this up on another weight loss goal question, thought you could use it too…
Ok there is a 3 pronged approach:
1) Altering your diet (Amount of intake is most important)
2) Aerobic exercise (this is what consumes a lot of calories)
3) Anaerobic exercise (this is what keeps the fat off)
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1) To Alter your diet, I suggest replacing more vegetables in place of unhealthy snack (Cut sweets all together, but transition little by little so you do not crave them too much). Replace desserts with fruit; fruit it also sweet but has much more nutritional value in terms of vitamins and fiber. Eat smaller meals every 3 hours. If you are in school, what is to stop you from having an apple in class? This will keep your metabolism moving, otherwise your body may turn to starvation mode and conserve calories. Carbohydrates are the bodies best source of energy, but if you eat too many they turn to fat. Fats from food are necessary in moderation because hormones and other important body functions need lipids, so shoot for 15-20% of calories in diet being from fat. Carbohydrates should be 55% of calories, and protein 25-30%.
2) Second most important part, aerobic exercise. This is the “endurance exercise” type, so it is an exercise that lasts 30+ minutes that increases your heart rate. This is because your body uses up more oxygen, thus breathing and pumping your blood faster to meet needs. (if doing more exercise than used to, i recommending taking an antioxidant Beta Carotene or E). Examples of this include, running, jogging, swimming, jump roping, anything that gets your heart going for a prolonged period. this exercise burns calories fastest.
3) Anaerobic exercise on the other hand are “bulking up” exercises. Most women are turned off by the idea of bulking up, but there is nothing wrong with a nice tone build. you would have to bench 250 before you start looking manly lol, so no worries. This part is important because by bulking up, you do 3 things- increase strength to make your life easier, reduce body fat % and look freakin good, and increase your resting metabolic rate, so you burn more calories when doing nothing. This is great for maintaining good shape and health so dont neglect this one either. Examples include, lifting weights, squats, pushups, and ab exercises. many people think that ab exercises burn fat at the ab area, but that is a misleading myth… To burn fat, do the aerobic exercises! For these, I recommend, some crunches and pushups! (free and easy, no equipment necessary! You can also jog to the nearest playground and use the side of the monkey bars as a makeshitft pull-up bar! (careful though, if you do it on the monkey bars, you can hit your head, so improvise accordingly).
As a whole, this will take a lot of determination. It will not be easy, but it is well worth it! Do ab exercises and a few push ups every other day, or even try to incorporate it into a daily routine. Do aerobic exercises 3 times per week. Most of all monitor your calorie consumption, and turn down empty calories like pop/soda and ice cream and other pure sugar sources. If you drink a lot of water and eat a lot of vegetables you can get yourself quite full, so you wont have space for the sweets, or better yet, if you are hungry eat peanut butter. Peanut butter contains some fat, and your body will create leptin (a hormone that makes your body feel full).
It takes a long time but if you follow instructions, you should be able to lose 1-3 pounds of fat per week depending on how hard you work. When you stand on the scale DO NOT BE SHOCKED if your weight stays the same or increases. This can happen because you will gain muscle, and that is a good thing because you will have a lower body fat percent increasing health and attractiveness.
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