Only problem is I don’t know how to do it.
I already only eat when Im hungry and fruit is my absolute favourite food, although theres not much in the house at the moment.
I don’t eat fatty bits on any meat, and the meat I eat most is chicken.
I have soccer training on Sundays and a light game on Mondays. Apart from horse riding I don’t do any other exercise, which needs to change – except I have fallen arches so cant go running on anything but grass. I don’t have a pool or any gym equipment. I have a bike but its no fun.
Can anybody help me with some diet and exercise ideas to help me achieve this? I was thinking maybe walking every day – I have no idea how far – along with some core strength exercises morning and night. I don’t know about diet, but ideas on some good healthy foods to stock up on for snacks would be really good.Diet and exercise for stomach and thighs?VARSITY FIGHTER STOLE THIS FROM ME!
Womensworkoutguide.com is the greatest excercise website for women who want to gain or lose weight.
Their diet system is normal and is available under the site for free but if you don't want to check it there here it is
HEALTHY EATING TIPS
Most people will agree that there is more weight loss and fitness information today but there is also more and more people that are getting even more confused about proper nutrition. Each diet contradicts with one another. I know it can get very confusing.
I will provide you with a great guideline to help you lose weight. Let me simply it for you. These are the guidelines that I am following in my 16 week journey to six pack abs.
Rule #1: Eat smaller meals through out day.
Ideally, try to eat every 3- 31/2 hours of a smaller meal everyday. Not only will you feel less hungry but it will help boost your metabolism by constantly supplying your body with the adequate amount of “energy.” Stay away from eating 3 larger meals and start eating smaller meals through out the day.
Rule#2: Consume enough high quality protein every day.
Protein (such as chicken) has a high thermic effect than carbs and fat. What does it mean to you? Your body has to burn extra calories to break down your protein into smaller amino acids. Plus, it will keep you satisfied a lot longer compared to carbs. In addition, protein is needed to build and maintain lean muscle.
Rule#3: Consume 25-35 grams of fiber a day
Your carbohydrates should be mostly high fiber foods such as vegetables, fruit, and high fiber unrefined grains. Fiber in your food absorbs water causing it to expand in your stomach and therefore making you feel more satisfied for a longer time. In addition, high fiber food will also control your blood sugar level; therefore, allowing you to release more body fat.
Rule#4: Avoid refined sugars and refined grains.
One of the biggest reasons why we are so overweight is because of the amount of sugar intake that we consume every year (Yes. That means to put your soda down). High sugary food/drink intake can cause your blood sugar to spike up causing you body to stop producing another hormone called glucagon. Glucagon is a releasing hormone that is responsible for releasing body fat to be utilized as energy. However, when you consume too much sugar, your glucagon production is discontinued.
Rule#5: Consume an adequate amount of fat.
When I say fat, I meant the healthy kind of fat such as nuts and seeds, nut butters, olive oil, organic meats and eggs, virgin coconut oil, and avocados. Depleting yourself with the healthy fat can negatively affect your hormone levels that will only result to more cravings.
In addition, you want to limit the unhealthy fat (saturated fat) such as butter, margarine, and the fat around your steak. Avoid hydrogenated fat at all costs as they cause more harm than good.
Rule#6: Keep yourself hydrated all day;
It is crucial to keep yourself hydrated especially while working out. Try to drink .6 - .7 ounces per pound of body weight. We are made up of mostly water and a slight decrease in your body fluid level can affect your exercise performance. My number one rule in regards to water: If you are thirsty, you are also dehydrated. Do NOT wait until you are thirsty.
I am not a nutritionist and I do NOT claim to know everything. However, I’ve spent over 7 years of my life studying how the body functions. These are just the general guidelines that I use for myself.
Below is a chart that I made for you. These are my basic meals. In each meal, I consume a lean protein (i.e chicken breast), Starch Carbs (i.e brown rice), and fibrous carbs (i.e. broccoli).
Lean Proteins
Eggs Whites Chicken breast Tuna
Shrimp Grouper Mahi-mahi
Cod Salmon Swordfish
Lobster Shellfish Sushi/ sashimi
Halibut Marlin Cobia
Wahoo Tofu (Soy)
Starchy Carbs
Potato Cream of Rice Cereal Corn
Brown rice Tomato Jasmine Rice
Sweet potato Basmati rice Peas
Couscous Oatmeal Corn tortillas
Fibrous Carbs
Broccoli Onions Cauliflower
Asparagus Carrots Spinach
Green peppers String beans Yellow peppers
Cucumbers Red peppers Celery
Mushrooms Jerusalem artichoke
Sample Menu #1
Meal # 1
2 egg whites
1.5 Cup high fiber (low sugar) cereal
? cup milk
? cup cranberry juice
Meal # 2
1 ounce of Almonds
1 medium Orange
Meal # 3
3 ounces Chicken Breast
1 cup of mixed vegetables
1 Large Apple
Meal # 4 (My post workout meal)
1 Banana
1 scoop protein powder
(22grams protein, 5g
carbs, 1 g fat)
Meal #5
? cup of brown rice
? cup Asparagus
3 ounces Turkey Breast or Salmon
1.5 cups lettuce
2 tsps olive oil dressing
Sample Menu #2
Meal # 1
6 egg whites
? cup oatmeal (measured dry uncooked)
1 small orange
Meal # 2
1 ounce of Almonds
1 medium
