find calorie/fitness calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.eat 5-6 small meals a day (eat every 2-3 hours)5-8 servings of fruit and veggies a day8 glasses of waterhave complex carbs for breakfast - they give you energyhave lean meat (protein) for dinner - repairs musclecardio exercise 4-6 times a week for 30-50min, light weight trainingdont consume foods that are made of white flour (white bread, cakes, past etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.ofcourse you can spoil yourself once in a while with a little treat:)
Eat Veggies, grilled skinless chicken breasts, and grilled fish.Cross training is really a great way to go.Sunday - Try running a mile then walking a mile. If you can t do the full mile running that is fine. Push as far as you can.Monday - Run .10 mile sprints 5 times. Cool down between each. Jog/speed walk .5 mile.Tuesday - Ride a stationary bike for 45 minutes. Then do 35 of each.Sit upsCrunchesBicycle Sit upsWednesday - Take off and let your body heal.Thursday - Run again. Same as Monday. Push as best you can.Friday - Weight Training. Work on your upper boddy and lower body.Saturday - Take off.
Exercise 30-60 minutes a day. And it doesn t have to be exercise like working out in the gym. Go outside and play soccer with a friend, ride your bike, take a walk with a friend, start out slow and work your way up. Eat 4 small meals a day instead of 3 big ones because then you will eat less in between and won t be as hungry, also you will eat less at meals. Make sure you are really eating healthy. Just because something says low fat or sugar free doesn t mean it s healthy. Head to the fruits and veggies aisle and pick out your foods there instead. A good way to find out what you need to eat, make a meal plan at mypyramid.com. Just get out there and get moving and it won t seem so hard to lose weight. (Oh and don t eat too much sugar :) )
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Aside from watching what you eat make sure eat small portions for night and the bigger portion of your meals during lunch. That way you can burn it throughout the day when you need it. Since you ll be sleeping at night don t really need much at night.also smaller portions more frequently is always sound advice.
