I am a girl and about 40 lbs over weight and I really need some advice, i have a thyroid problem and it has made losing weight really hard for me. I am also a college student right now and end up emotionally eating. I really need some advice on the fastest but still healthy way to lose the weight and keep it off. please help
EXCERSIZE!!!!! And diet.
Try
Breakfast
•Add strawberries, blueberries, or bananas to your cereal, oatmeal, toast, waffles, and pancakes.
•Stir low-fat granola into a bowl of low-fat or non-fat yogurt. Top with sliced apples or berries.
•Top toasted whole-grain bread with peanut butter and sliced bananas
•Fill your omelet with bell peppers, spinach, broccoli, mushrooms, tomatoes and onions instead of meat and cheese.
•Add sliced apples or bananas and a dash of cinnamon to your pancake batter.
Lunch and Dinner
•Add a small zip lock bag of fresh cut up fruit or veggies to your child’s or your own lunch box. They also can be eaten as a great tasty snack!
•Place a box of raisins in your child’s backpack and pack one for yourself, too.
•Add some beans to your salad. Or, if you have a sweet tooth, add chopped apples, pears, or raisins.
•Add broccoli, green beans, corn, or peas to a casserole or pasta.
•Have soup. You can stick with the basics like tomato or vegetable soup or mix up some minestrone or veggie chili to cut winter’s chill. When possible, choose soups with less sodium.
•Try making your own soup and use herbs instead of salt, or use less salt than the recipe suggests.
•Add lettuce, tomato, cucumber and other vegetables to sandwiches.
•Order salads, vegetable soups, or stir-fried vegetables when eating out.
•Instead of french fries, choose beans, a side salad with low-calorie salad dressing, or corn on the cob.
•Try eating at least 2 vegetables with dinner. One can be cooked such as broccoli, green beans, beets, or collard greens, and one can be raw such as carrot sticks or salad.
•Customize spaghetti sauce with fresh zucchini, green peppers, mushrooms and onions.
•Turn a mixed green salad or spinach salad into a main dish by including diced apples, almonds then add grilled chicken or fish.
•Cook portabella mushrooms for a main or side dish.
•Try hummus on your whole grain sandwich instead of mayonnaise.
•Create fresh fruit salsa using such fruits as diced mango, pineapple, apple or veggie salsas (tomato, cilantro, onion, peppers) as a side dish to fish, chicken, tortillas, burritos or rice and beans.
•Ask for more vegetable toppings (like mushrooms, peppers, and onions) and less cheese on your pizza.
Snacks
•Try hummus and whole-wheat pitas.
•Snack on vegetables like bell pepper strips, carrots or broccoli with a low-fat ranch dip.
•Try baked tortilla chips with black bean and corn salsa.
•Stash bags of dried fruit at your desk for a convenient snack.
•Keep a bowl of fruit on your desk or counter.
•Drink a fruit smoothie made with whole fruit, ice cubes and low-fat or non-fat yogurt.
•Top a cup of low-fat or non-fat yogurt with sliced fresh fruit.
•Encourage your child to choose his or her own fruit when shopping.
•Store cleaned, cut-up vegetables in the fridge at eye level and keep a low-fat dip on hand
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EXCERSIZE!!!!! And diet.
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it is very simple,,,,don’t make it complicated…
eat less and move more
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Exercise, devote yourself to going to a gym at least 3 times a week. Work up a good sweat.
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stop eating so much
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phD in fattery
The healthiest way to lose weight is neither crash diets nor bursts of exercise. The body likes slow changes in terms of food and exercise.
For example, someone who hasn’t exercised for years shouldn’t rush into running miles a day or pounding the treadmill. Not only will the struggle to do so leave you feeling disheartened and demotivated, you’re also far more likely to injure yourself and set your fitness levels back further.
The same goes for people who suddenly start starving themselves. Diets that severely restrict calories or the types of food ‘allowed’ can lead you to be deficient in the nutrients and vitamins that your body needs.
Also try to eat non-processed foods like veggies and fruits. Don’t over eat and when your at the weight you want dont go back to eating to much just eat healthy.
Here is a site that might help and where I got help:
References :
http://www.netdoctor.co.uk/health_advice/facts/loseweight.htm
Cut your portions in half, drink LOTS of water, cut out sugar and have artificial sweetner instead (tastes bleh but you get used to it). Also, eating more fiber helps too. You might also want to check with your doctor about your thyroid medication and see if your levels are ok or if they need to be adjusted.
And excercise too, don’t go too overboard though, start small .
Good luck
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Lost the weight!
The biggest piece of advice that i can give you is portion control. Eat salads that have veggies and some kind of protein to hold you over like avocado (about a half), or grilled, lightly seasoned chicken breast. When your emotionally eating, eat fruit. If you want sweets eat them in a small amount with a meal. Also eat 6-7 small meals a day instead of 3 big ones. HEALTHY SNACKING. Good Luck.
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Fom personal experience
This is what your going to do ok, google BMR calculator. Find out what your BMR is write it down, this is how many calories you burn just being you. Google the Harris Benedict formula, use your BMR in this equation, your going to multiply your BMR by a number of how active you are. What ever that number is you are going to take 500 calories off of it and that’s how many calories you need to lose weight everyday. It’s a good idea to eat protein and vegies or fruit in every meal. Drink a ton on water, stay clear of diet sodas. Try to commit to some kind of fitness program 5-6 days a week. If you cannot make it to a gym, google a fitness program you can do where you are. Try doing circuit workouts, google this, I lost weight doing circuit workouts. Eat whole foods, you sabbotage your natural metabolism by eating fake or processed packaged meals. Stay away from deli meats, they are super high in sodium.
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Easy way to lose weight without being hungry:
1) Eat something small and healthy every 3 hours when your awake (small – a piece of toast with peanut butter, a protein shake, a piece of fruit, a salad, a bowl of healthy cereal, 2 eggs, some chicken, some whole wheat pasta, some vegetables, carrot sticks, celery and peanut butter, some nuts, ect.)
2) Drink lots of water! Water helps you feel full without consuming any calories. I’d shoot for about a gallon a day, maybe a bit more if your exercising. You will have to pee a lot but that’s good. Water also helps flush toxins out of your body and helps food move through your body.
3) If you drink pop try to stop or cut back greatly, for each pop you don’t drink, drink a glass of water.
4) Exercise: don’t have any weights or a gym membership? No problem:
http://sportsmedicine.about.com/od/tipsandtricks/a/basictraining.htm
try to exercise for 40 minutes a day, going for a walk is good, too!
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A friend of mine lost more than that recently…but it was over a year. But she is looking amazing and maintaining it.
She said (1) Exercise daily (even if just a short walk…working up to trying stairs)
(2) Eat lots of vegetables.
(3) When you get that ‘hungry’ feeling even after you’ve had a big meal, it means you’re dehydrated so drink lots of water to help the cravings past.
(4) Eat a SMALL snack meal every 4 hours. (If you starve yourself over hours or days, your whole metabolism slows right down. Then it finds it hard to start up and digest your food at good speed when you suddenly eat again). So eat every 4 hours to keep you churning regularly through it.
(5) Make no food a forbidden food. When you do that, you begin to crave the forbidden food. If your favourite thing is e.g chocolate. Don’t ban it. Tell yourself you can have to once a week or something. That will help take the cravings for it away, provided you’re also drinking lots of water.
(6) P.S With the thyroid problem make sure you take any meds you’re supposed to be on relating to it. Also do this in partnership with doctor’s advice. Although I think you will find most Health Professionals would agree with above strategy. It’s a well known fact that ‘Dieting’ can make people fat just their metabolism is forced to slow right down then is forced to start up suddenly and can’t cope with what it’s got to churn thorugh so suddenly.
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u need 2 find a different activity 2 do when ur bored, depressed, etc. how about exercising?! cardio will help u lose weight faster, as it burns fat. exercise like jump rope, jogging, dancing, treadmill, etc are good. also weight lifting and pushups, crunches, situps etc. to make you stronger and more toned.
here is a good food plan that will help u lose weight and be healthy.
breakfast: protein, starch/grain, fruit, dairy and fat
lunch & dinner: protein, starch/grain, veggies and fat
snack b4 bed: fruit and dairy
the food:
protein- meat, poultry, fish, eggs, nuts, tofu, nut butter
starch/grain: brown rice, sweet potatoes, potatoes, whole grains (oats, quinoa, amarynth, etc)
fat: all oil (olive, coconut, safflower, etc) and mayo
notice that this food plan does not include any wheat, flour or sugar in it. (it is good to stay off of these foods, as they are often trigger foods for people who have food issues. however, you can modify the food plan to fit ur needs.) good luck!
References :
food plan: kaysheppard.com i am on this an i have lost 15 pounds!