Quoting It's Delivered:" In every thread she has posted like this people have asked and she has never responded."
Please refer to prior post for more info than below
tedit
Here's a short abridged bit about my diet advice:
Your diet should be around 65% lean protein- grilled chicken (not chicken skin), turkey, (Limit red meat, it's a lot fattier), and any lunch meat should be low fat and low sodium, sodium will cause you to retain water weight, limit sodium intake to less the 2400 mg daily) your diet should be about 20% carbs (good ones- not refined white products (white bread, regular baking potatoes, tortillas, regular pasta), GOOD carbs like whole wheat bread, sweet potatoes, fruits and veggies, and about 20% good fats, olive oil flax seed oil ( these are nessecary because they help digest carbs.) Eat every 2-3 hours, it will help you keep from getting super hungry and causing you to gorge and it will keep your metabolism at the optimum level. Track everything you eat!- I use an iPhone ap called LoseIt, but my fitness pal is good too, both will monitor the %'s I talked about. Good luck. If you need to eat more than your allotted calorie budget. Do it. But do it smart, have lean protein and something full of fiber. Grilled chicken and an apple, this will keep you full. EAT HEALTHY VERSIONS OF YOUR FAVORITE THINGS! I'm a pasta freak. I would eat quinoa and fat free cheese, or mac and cheese made with whole grain pasta and fat free cheese. Light alfredo and whole grain pasta- but you can't do this everyday and you have to have PORTION CONTROL!
Exercise Advice!
Start small. Walking is GREAT exercise- especially if you are significantly overweight. Weight loss is NOT an overnight thing and if you start out too hard you will get discouraged and quit! If you are starting out walking you must remember to keep a fairly brisk pace, walking up hill is best, and if you don't walk for more than 20 minutes you really aren't helping yourself that much. DO SOMETHING FUN, if you do something physical that you enjoy, you're more likely to stick with it. I LOVE ZUMBA! Resistance training (weight lifiting) is a must! Especially if you're significantly over weight because it WILL HELP you tighten your skin as you lose weight. Bodybuilding .com has excellent beginner workouts on machines. Most gyms when you join will show you for free how to properly use the machines and sometimes even the free weights. Can't make it to the gym! Youtube full body home workouts. I would recommend at least 3 days weekly of resistance training. (You really don't even need weights when you start out, body weight resistance is plenty!) Try to be active at least 30 minutes everyday. You don't need a rest day unless your training hard 5-6 days a week. AND DO NOT cheat yourself out of utilizing all the fat burning you did by exercising by eating more just because you exercised! Unless you burned more than 600 calories/per hour DON'T EAT MORE!
*** This is just advice! This is what helped me! Though I do have formal education relating to this field- I AM NOT AN EXPERT, nor do I claim to be! Everyone is different and responds to things differently!*** ( People often just ask how I achieved this weight loss so I included a little section in my post this time)
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