Can someone help with a meal plan for weight loss please?
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I weight about 206 and am 5’10. I do cardio everyday(jump rope, jogging, walking, boxing) for about 30-60 minutes a day. I also lift weights 3x a week.
my diet consists of 3-4 egg whites with 2 whole wheat breads with a glass of OJ and a glass of nonfat milk for breakfast
chicken breast sandwich with lettuce and carrots with a side of fruit.
and a protein meal replacement for dinner(postworkout)
and i drink about a gallon of water a day.
i hear that this is not enough calories to lose weight properly. any help is good.
that sounds like enough food. maybe it would be better if you added a snack of fruit or something at the end of the day
Listen if you really want to lose weight quick. You gotta make sure your 500 calories off your current maintence lvl. If you go lower ur body will go into starvation mode and u wont lose anything. I recommend you go to a nutritionest and he will give you a meal plan that will make you lose weight.
i lost 86 pounds in 2 12 months and i got a sixpack now. I just cut out alll junk.. no carbs just Lean Meat and Vegetables. Gl with ur journey. Work hard and be consistant and u will get the results
I am going to recomend that you eat a 1400 calories a day. If you want, you could even go down to 1200 a day. The plan below, with execsize, should help you lose about 2-4 pounds a week, depending how heavy you are now. Also, it is very well-balanced. You get veggies, fruits, whole wheats, protein, and vitamins and minerals. Here we go!
Your Diet: Do not eat 3 meals a day. Eat between 5- 6. But, make sure they are smaller portioned, and do not eat till you are full. In the morning, have something like a bowl of fruit or light yogurt. That is about 80 calories. Drink 8 oz. of either fat free milk or light orange juice. That is about 90 calories.
Eat a snack about an hour later. An apple or banana. That is roughly 80 calories.
For lunch, eat somthing with some substance and fiber. Fiber is great. It helps digest foods faster to make you feel ‘lighter’ in the morning, if you know what I mean. So, this is your time to get some carbs (and try to get some protein, as well!). Eat a plain bagel, or maybe a protein bar. They are really good for providing some energy and filling you up. That would be about 200 calores. Make sure there isn’t more than 8 grams of fat in the protein abr, though. Also, have some carrot sticks or another vegetable of you choice.
For another snack/meal, I would eat a serving of vegetables. Satee 1 cup broccoli, zuccini, carrots, peppers, or others. (About 50 calories) You could also steam it. You might even want to put it in a mini whole grain wrap with a bit of light cheese. (About 250 calories) If you go with the latter, you will want to have a lighter dinner.
The journey from lunch to dinner is a long one. You might even want another snack. Have some nuts or maybe some cranberries. The nuts will give you important vitamins and the cranberries will give you antioxidents. Hey, try a trail mix! Together, they are about 200 calories.
Now, to dinner. Make sure you eat dinner at least 2 or 3 hours before you go to bed. If you go to bed with a full stomach, you will feel really bloated in the morning. For a dinner though, you should eata small portion of chicken or fish. Pair this with some veggies and you’ll be set. You should eat a salad with this, put light dressing on top. This adds up to about 400-450 calories.
For beverages, drink water after you have had your breakfast drink. This will help clean you out.
Now, if you are like me, I do enjoy my deserts. Blend in a blender 1/2 cup skim milk and 1 cup berries and ice. You will get a yummy, sweet drink. (Add some splenda, or a bit of sugar, depending on your mood.) This is a light 100 calories.
Together, all your meals add up to a grand total of…about 1300. And eating that many calories a day will make you lose weight without screwing up your metabolism.
Good luck!