Can anyone come up with a healthy fast plan right now?
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that's not so crazy one time i lost ten pounds in a week and here is how i did it u have to eat 6-8oz of lean protein a day and 2oz of grain and 3-5 veggies or fruits a day and lots of water u also should exercise as much as possible for best result u wanted me to explain more in depth so for lean protein i would use stuff like tuna u can put a little bit of mayo in it and as much mustard or relish as u want, u can have chicken but it has to be skinless, u can have one egg white or 8 oz of fat free milk. 2 oz of grain would be like brown rice, or i think 2 slices of whole wheat bread a day, the veggies and fruit u have to eat at least 3 a day u can eat any type u want..i hope that answers any questions u had
good luck
~Shawna!~
losing 12 pounds in four weeks is doable, but will take some work. she'll need to do 30 minutes of stenuous cardio (running, swimming etc) 4 or 5 times a week, cut her calories back to 1500 (any less and her body will go into starving mode which will be counterproductive), and eat plenty of fruits and veggies, lean meats, whole grains, low fat milk and cheese. she'll need to drink lots and lots of water instead of juice or soda too.
most importantly, and you can help with this, your sister needs to love and accept herself at any weight. her value lies in who she is as a human being, not what she weights. God created her and loves her, no matter what. so should she.
It sounds to me like she needs to maintain weight and tone up, not lose weight. Here is what she probably needs in one day:
excercise - about 30 minutes or more
carbohydrates - about 6 to 9 servings of carbohydrates
protein - 2 or 3 servings (remember, a can of tuna or chili is 2 servings, it's not as small as you might think)
dairy - 3 servings
fruit - about 2 servings
veggies - about 2 servings
treat - absolutely no more than 2 a day, preferably 1 or 0..however it might be impossible to cut those completely!
fat - she does need some fat, like butter or peanut butter, with every meal.
Here is what a sample menu might be like:
Breakfast (total: 700 calories, 2 carbohydrates, 1 fruit, 2 dairy)
*bowl of corn flakes
*banana
*toast with 2 tbsp peanut butter
*yogurt
Snack
*apple slices (200 calories, 1 fruit, 1 dairy)
*yogurt
Lunch (600 calories, treat, 1 protein, 2 vegetable, 2 carbohydrates)
*tuna sandwich with lettuce
*carrot sticks with ranch
*brownie
Snack
*bowl of popcorn (200 calories, 2 carbohydrates)
Dinner (700 calories, 3 carbohydrates, 1 protein)
*noodles in broth
*small meat patty
*potato
This adds up to about 2,400 calories, 9 carbohydrates, 3 protein, 3 dairy, 2 fruits and 2 vegetables. If she eats healthfully her weight might even go up as she adds curves and muscles to her figure, which is a good thing. She needs to set fitness as a goal, not thinness. She can weigh 110 and have bones sticking out or even if that is a good weight for her she will remain flabby if she has not toned up properly.
Eat healthily with lots of veggies, lean meat and complex carbs and exercise. They help to increase your metabolism rate and burn body fats.
I am on low carb, low fat, high fibre, high protein and a hour brisk walk 5 times a week, and I have lost 31lbs and gain better health. I am now maintaining my 108lbs for more than a year.
Details such as my experience, meals, recipes, walking as an exercise and to shape the body etc etc, are in my blog.
Xiaozhen
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