You can lose about 8-10 lbs healthily by the summer. You have about a month left!
*Note I am not a doctor! These are just things that have worked for me. You should consult your physician before changing your diet/exercise regimen.
1. Get your BMR. http://www.bmi-calculator.net/bmr-calculator/ Your BMR will tell you how many calories you burn a day when you do nothing at all (laying in bed sleeping all day). Mine is around 1450 calories. So, If I wanted to lose weight I would eat 1400 calories a day or less (but never below 1200 calories). Eating below 1200 calories can be harmful to your body and metabolism.
2. Keep track of what you eat. When you don’t you will forget about things that you have eaten and end up eating more calories than you realize.
Here is an example of my diet:
Example: Breakfast: 4 egg whites with ¼ cup of shredded cheese in a low carb tortilla
Snack: Pure Protein Bar (low carb)
Lunch: Grilled chicken salad with ranch on the side
Snack: Low Carb EAS shake (they sell them at Wal-Mart)
Dinner: Grilled shrimp, steamed green beans, and a sweet potato. (Sugar free jello for dessert)
3. Drink water! This is very important. When you drink more water you burn more calories. You should be drinking half your body weight in ounces in water a day (weight/2 = ____oz). For instances, if you weigh 120lbs. You should be drinking 60oz of water a day. Carry a reusable water bottle around with you everywhere! (Good for the environment!) I got one from Wal-Mart for 2 dollars. Drink a glass of water before every meal. Trust me!! You will eat less!
4. Eat 5 small meals a day. You should eat more often but smaller portions. This will speed up your metabolism. You should eat breakfast, a snack, lunch, a snack, and then dinner. Space your meals about 3 hours apart.
5. Get more calories from protein. Protein is good for your muscles and it keeps you full!
6. Beware of SUGAR! Sugar is so so so so so so soooooo bad for you! Stay away from sugar. If something is labeled ‘low fat’ that means packed with sugar. Look at the back of what you are eating. If it has more than 4 grams of sugar…put it down..and step away slowyly! If you want something sweet get some sugar free jello, sugar free pudding, or cool whip. If you freeze cool whip it taste so good! Kind of like icecream!
7. Eat HEALTHY carbohydrates. You should be eating oatmeal, brown rice, sweet potatoes, low carb tortillas (they are high in fiber (which keeps you full and I LOVE THEM), rice cakes, nuts, peanut butter (lower sugar) and whole grain bread. White bread, donuts, French fries and chips are bad for you!!! Stay away from them. If the label reads ‘enriched flour’ don’t eat it!
8. Eat at home. Believe it or not, when you prepare your own meals they have way less calories than when you go to a restaurant. If you must eat out, order smart. You could get a salad with your dressing on the side and dip your fork in your dressing or get grilled chicken and a vegetable. Be sure to tell your waiter/waitress you want your veggies prepared without butter. If you don’t they will probably put butter on them (adding a lot of calories to an otherwise healthy meal).
9. Get Moving! Do at least 20 minutes of exercise a day. You could aim for walking 2 miles a day. That would take you about 20 minutes and you will burn around 100 calories for every mile you complete. Do more than 2 miles if you can!
10. Track your progress . But, do this by measuring not weighing yourself. Your weight can vary so much from different things like how much salt you had the day before, how much water you have been drinking, what time of the day it is, et c. Also, muscle weighs more than fat. So, take your measurements now and track your progress by the inches that you lose!
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