http://www.okinawaprogram.com/okinawa_di�� is a good source....Exercise as often as possible and eat raw fruits and vegetables with some baked fish each dinner. Drink water and take a vitamin B complex supplement for nutrients.Then, Try this:Eat brown rice, veggies and baked fish for dinner.Oatmeal for breakfast with fruit in it. Drink fruit smoothies during the day for a snack. Try to eat protein at every meal...for breakfast with the oatmeal, eat a scrambled egg white or a hard boiled egg.Eat a salad or chicken/turkey sandwich on whole wheat for lunch. Use olive oil and vinegar dressing...no saucy dressings.Drink water only.Never eat white or processed foods.Try baked sweet potatoes...mmm... Eat spinach salads, not plain lettuce and add all the veggies you want to it. Try red wine vinegar...a few splashes and a little drizzle of olive oil.If you want a crunchy snack, cut up a cucumber and put in lite Italian dressing or better yet, half cold water and half white vinegar. I mix mine with some cherry tomatoes too...A good smoothie needs a good blender, so make sure you have one, cut up 1 banana, some blueberries (about 10-15) and strawberries (about 5), a cup or so of skim milk, a sprinkle of flax seed (buy a container of it and keep in fridge), a scoop of vanilla protein powder and blend it up, add a bit of crushed ice and you ve got a good smoothie. You can add any kind of fruit...I cut up peaches sometimes too or frozen cherries. Try reverse crunches, where you lift your legs up and out. Go to SELF.com for good tips...I love their workouts. Walk or run a lot and use a stability ball for crunches.http://www.magnetic-diet.com/calc/daily_��Stay active!!!!
This ll be hard if you wanna lose that much weight, but this is my reccomendation:Every day:Exercise for an hour - Run for as long as you can, then take a 5-10 minutes break, and continue for the hour.After the run do crunches and pushups to tone everything as you are losing the weight.Breakfast - bowl of cereal (healthy like cherios, less than 140 calories per serving) a big glass of water and a grapefruit (if you don t like grapefruit have an apple). If you like green tea drink that isntead of water it ll increase your metabolism greatly for the day.Snack - apple and two slices of cheese (i know sounds weird but i saw a nutritionist last week, its what she recommended)Lunch- Veggies with low calorie ranch dip, and two pieces of lean ham rolled and water.Snack - your choice of fruit and waterDinner - small chicken breast around 3 oz. (you can prepare it however but no bbq sauce) with 2 cups of veggies (peas, corn, green beans, your choice) and a glass of milkDo NOT eat after 7 -- only drink water or tea with no sugar in it. Repeat that every day for the week you should see results! NO JUNK FOOD! Keep yourself motivated by thinking about how great you ll look at the end of the week. When you eat veggies, try eat lots of celery because you actually burn calories when you eat it (your body burns more calories digesting it than you get from eating it)!Hope this helps you and good luck!! Stay committed or else nothing will work!
Steps1.Determine your daily calorie intake . Losing weight is simply a matter of expending more calories than you take in, through exercise and your daily activities. To win the battle, it helps to know how many calories you are consuming in a day. ?Write down all the things you eat on a typical day. Carry a small notebook with you and write down every snack, every drink, and the contents of every meal. There are also great websites that you can use to keep track of calories, get recipes, and help achieve your goal. Don t forget to include the pats of butter or the spoonful of sugar in your coffee. It s best to do this for at least a couple weekdays and a weekend; it s even better if you can go a full week. There are also calorie tracking websites that can help you to do this, for example the US government website, My Pyramid Tracker .?Do an itemized calorie count. When possible, write down the number of calories in each thing you eat as you eat it. Keep in mind that the recommended serving size is often considerably smaller than the serving you actually eat. Look up the calorie count on the internet for foods that don t have calories listed on the container or for fast food meals. You don t have to be 100% accurate, but you do want a good estimate of the number of calories you re taking in. There is an idea that multiplying your own weight by ten will produce a rough estimate of the number of calories you need to eat per day to maintain your weight. This is NOT true, you may wind up grossly under (or perhaps over) estimating the number of calories you should be eating. Use a scientific or health website to determine the number of calories you should eat a day or consult your doctor. Everyone has different metabolisms and there is no blanket rule that covers everyone s recommended calorie intake. Reducing 500 calories per day from the calories you eat to maintain your weight can help you lose a pound of fat per week.[2]2.Go over the list and decide which foods to cut out or reduce. Cutting calories is usually a lot easier than you might think. For example, that daily tall latte in the morning may pack 500 calories. Since a pound of flab (lost or gained) is roughly equivalent to 3,500 calories, replacing that rich beverage with black coffee can help you lose a pound a week. Other easy cuts include salad dressing (salad dressing is the number one source of fat in the average American woman s diet) soda pop, candy, and butter. Look at the nutritional information for the foods you eat, pay special attention to your intake of saturated fats and empty calories (high-sugar foods). You don t need to cut these things out entirely, but if you reduce your intake of high-fat, high-calorie foods you ll lose weight faster.3.Seek out alternatives to the unhealthy foods you ve identified. You can simply reduce the amount of soda you drink or mayonnaise you put on your sandwiches, or you can substitute healthier choices. Drink water instead of soda, for example, or use mustard instead of mayo. Low-fat and low-calorie options are also available for most foods, and many of these are natural, (although some are made with strange chemicals), and tasty. Start trying to eat healthy in most meals:?Choose lean meats. Chicken and fish are both very low in fat (and certain fish like salmon, sardines, and fresh tuna are an excellent source of antioxidants, which are also beneficial to your health), so aim to replace some or all of the beef or pork in your diet with these foods.?Replace high-calorie side dishes with healthier alternatives. Many people get a ton of calories from side dishes such as macaroni and cheese, French fries, or potato salad. You can eat healthier and lose weight by replacing these with fresh vegetables and salads. Pre-made salads are practically effortless, and when accompanied by a reduced-calorie dressing or no dressing at all, they re weight-loss gold.?Start your days off right. A fattening breakfast of bacon and eggs or a pastry can be replaced with yogurt, oatmeal, high-fiber, low-sugar cereals; or fresh fruit for fruit smoothies. However, for those on a low carb diet bacon and eggs are a great combo for breakfast, since neither have carbs. But don t fall into the trap of skipping breakfast. Eating a healthy breakfast increases your rest metabolic rate earlier in the day, and reduces snacking before lunch.4.Plan your meals. Look for healthy, delicious meals online or in your cookbooks, and create a menu for the week. Make sure that your meal plan reduces your total calorie intake: you re not going to lose weight if you consume the same amount of calories by eating different foods. Make a list of what you ll need for these meals, and -- except for a few snacks, of course -- don t stray from your list when you get to the market. Planning your meals helps ensure you get a balanced diet and reduces the temptation to stop off for fast food or order a pizza. Remember, it s easier to stick to y
ok this should help the hole concept is to to burn more calories than you put in here is a fitness and diet plan examples you can change it up alsobreakfestone egg orange juice and a plum or any type of fruit.snackone cup walnuts or cheerioslunch a turkey wrap with lettuce and tamato or a salad of choice you dont need dressing it just add extra calories and will not get you your weight loss.snackyogurt with some fresh fruit dinner lean chicken and vegies FITNESS :monday : cardio tuesday strenth traingingwensday : rest eat HEALTHY THOUGHthursday : cardio friday : strenth trainingsaturday and sunday cardio and strenth traincheck out this site sparkpeople.comit will track calories and fitness great site
okai first make a list -Foods you should get all day every day every week like fruit and vegetables n healthy snacks and also work out daily drink alot of water :) but dnt over do it working out u can hurt your self but u realli have tew be in the mode tew push your self to eat healthy n work out each day hoped i helped you :) -Quyne
K well i cant give a whole long wrkout plan. But here are some foods to eat nuts, yogurt, cheese, bread, maybe try basketball drills trust me i doo them.
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