so last night i was stuffing my face with cake, as you do at new years parties. and i noticed how big my belly had become. this morning i weighed myself.. and didn’t like the results. at all. so i wandered *does any other girl feel like i do?* the probable answer is yes. and so here i am writing a blog on how you can loose weight quickly and safely, using tips from my parents, friends, and the very friendly web.
If you wish to lose more than 10-30 pounds, consult your doctor and nutritionist for a safe and healthy weight-loss program.
part one: your diet.
Start with your diet. i found out that for fast results, you must change your eating habits. you see, if you want fast results, you must make some changes. However, just because you want to lose weight doesn’t mean you can’t eat!
- In fact,i learnt that you must eat in order to lose weight. Starving yourself causes your metabolism (the mechanism that burns fat?) to go into hibernation, so that it can store up energy. This means that starving yourself is actually a really bad idea. You’ll do harm to your body and wonder why you’re not shedding pounds, even though you haven’t eaten anything.
- It goes without saying, but you also don’t want to develop an eating disorder. Anorexia and Bulimia are serious conditions that need treatment. If you think you might have an eating disorder, tell someone you trust and seek help immediately. No amount of weight loss is worth jeopardizing your health. my friend used to be anorexic, and she is as skinny as anything.
the food pyramid
Knowing how many servings of different types of food you should eat in a day is essential for healthy weight loss. You will need to eat and drink the following:
- A glass of water or green tea before and after every meal to fill you up more so you don’t eat as much and the second to help digest the food faster.:
- Minimum 3 servings of fruit daily.
- Minimum 4 servings of vegetables daily
- 3-7 servings of protein (meat, fish, etc.) and dairy (milk, cheese, yogurt, etc.) daily
- 3-5 servings of fats (nuts, peanut butter, etc.) daily
- Eat carbs sparingly. Eating carbs and sugars will make weight loss harder, but if you dont eat any at all, it will also harm your health.
Make menus for yourself.
Know what foods you need not to eat and make healthy menus for yourself. Here are some suggestions on what you should eat.
- Breakfast Ideas: Toast with your favourite spread; a banana (high in potassium!); cereal with skimmed milk and fruit, etc.
- Lunch Ideas: It’s best to bring your lunch from canteen but should be less of fat as you can become overweight by consuming it, as that’s always healthier than what you can buy at any canteen/tuck shop/cafeteria. Try a sandwich on wholegrain/wholewheat/multi-grain bread (Don’t use white bread – it’s bleached flour and contains very little nutrients) with lean chicken, ham or butter-fried egg (using butter to fry egg instead of oil); a salad with veggies (tomato, cucumber, lettuce, etc); a glass of milk; veggies (carrot sticks, celery, etc.
- Snack Ideas: veggies and fruit; natural yogurt and berries ; a handful of nuts; veggies (like carrots, beans, snow peas) and low fat dip.
- Dinner Ideas: One idea is: 1/2 veggies, 1/4 protein, 1/4 carbohydrates. If your parents make fatty foods for dinner, only have a little and make yourself a salad as well. If you’re cooking for yourself here’s some easy ideas: Some brown rice ( eating more lean meat than part carbohydrates helps); scrambled eggs; if you really can’t be bothered, just make yourself a sandwich or eat some fish (it’s high in omega 3 which is good for your brain).
Follow the basic rules of healthy eating:
- Breakfast: Carbohydrates, fat, dairy
- Lunch: Veggies, protein
- Dinner: Protein, veggies, carbohydrates (small portion)
- Snacks: Fruit, veggies, dairy, protein
- For each meal, make the veggies the main part, then the protein, then the carbohydrates. There can be dairy with every meal, too.
- A serving fits in the palms of your hands
Drink lots of water!
You should try to only drink water and unsweetened tea if you’re trying to lose weight. Water is the best liquid at keeping you hydrated and even helps keep your skin clear and zit-free!
- Plus, drinking only water means that you won’t drink any sugar-water or energy drinks, which can contain up to 800 calories per drink. (Just think: half your daily calories in one drink!) Water is healthy, it tastes good, and it’s an essential part of keeping you trim.
- If you find yourself hungry after every meal, drink a big glass of water or green tea (unsweetened) before each meal. It’ll help fill you up and doesn’t contain any extra calories.
Have it all, but in moderation. Don’t cut anything out completely. Eat everything in moderation. Eat unhealthy things like red meats once a week or once a month – you’ll enjoy them more anyway!
- The only thing that you should cut out (if you’d like) is fast food (McDonald’s, Burger King, KFC, etc.), sweets (chocolate, candy, chips, pop, etc.), and other junk food (soft drinks, burgers, soft serves, etc.)
- Fast food and sweets are not natural and are not healthy. Maccas soft serves are made from pig fat, KFC fries are fried in lard, and thick-shakes have pretty much no natural ingredients in them! Gross, right? It’s all preservatives and additives. At the end of the day, you know what is good for you and what isn’t.
Consider a low-carbohydrate (Atkins) diet. The theory is that overweight people eat too many carbohydrates. A diet rich in carbs causes the body to release insulin. The body controls the insulin by producing glucose (sugar), which eventually gets converted into fat. The low-carb diet structures your meals around proteins, soy-products, vegetables, fruits and nuts to avoid this.
- While you want to limit the amount of carbs you eat, you don’t want to completely cut them out of your diet. Try to have carbs at least 20% of the time. Your body doesneed glucose in order to function, and carbs are a good source for that.
- Foods that are allowed as part of the low-carb diet:
- Unprocessed, high-protein meats, such as beef, lamb, pork, chicken, and turkey.
- Unprocessed, high-protein fish, such as salmon, tuna, mackerel, and trout.
- Low-carbohydrate vegetables and leafy greens.
- Full-fat, unprocessed cow, goat, or sheep’s milk cheeses.
- Any artificial, non-sugar sweeteners, such as Splenda or Stevia.
- Foods that are not allowed as part of the low-carb diet:
- Grains. No pasta, bread, cakes, or pastries.
- Fruits and fruit juices.
- Processed foods. These usually have added sugar in them.
- Starchy vegetables. No potatoes, beets, or corn.
- Sugar or margarine.
Consider a low-calorie diet. If you burn more calories than you take in, you’ll lose weight. The low-cal diet means reducing your intake to between 1,200 and 1,500 calories per day for women. It is recommended if you want to lose no more than 2 pounds per week. It is not safe to attempt to lose more than 2 pounds per week unless under strict doctor supervision.
- Limit the amount of fat that you eat to between 35 and 60 grams per day. This means that fats should make up about 20% to 35% of your entire calories for the day.
- Aim to eat about 170 to 240 grams of complex carbohydrates like whole grains, vegetables, and fruits per day. This should make up about 45% to 65% of your entire calories for the day.
- Aim to eat about 55 to 95 grams of low-fat protein, which includes meat, poultry, and fish per day. This should account for about 15% to 25% of your total calorie intake for the day.
Work exercise into your lifestyle. It shouldn’t be a chore! Little changes make a big difference, and will keep the weight from coming back. Walk or jog to school instead of driving. Run with your dog. Do crunches during commercial breaks on TV. Cycle with friends/family.
- Plan your week. Have 3 days where you do intense exercise like running or a spin class at the gym. The other 3 days, do low-intensity exercise like a long walk. The other day is your day off.
- Don’t spend your days sitting on the couch watching TV. Get off your butt and exercise! Fast weight loss will only be achieved with diet and exercise.