Can anyone help with meal planning?

[Anonymous]

Hello, I am an overweight women looking to lose weight. I joined a gym about 2 weeks ago and go every second day for 2-3 hours. I do cardio as well as weights, but now I need to eat healthy. I have been looking online but most of it is meant for men and muscle building.

is anyone on here able to help me out?

I am a 210 pound female.

was 225 :)

[Blobb]

Good for you on losing 15lbs :)

So eating healthy. Well lemme break it down for you, basically if you want to lose weight you need to exercise and take in less calories than you need. This way your body will use up it's reserves of fat to make up for the dent in calorie intake and you will lose weight.

So to maintain your weight, you need about 1200-1800kcal per day at rest. If you exercise several times a week this will be higher.

So simply put to lose weight you need to:

1- Find out how many kcals you used to eat in one day when you were maintaining your weight (approximately)

2- Cut that figure down by 2-400kcals. (don't go below 1200kcals a day)

To make this happen and stick to it, you're going to need to feel somewhat full. To do that I recommend you eat lots of veggies, cause they are light in calories and as such you can eat more of them and feel fuller. Don't skimp out on protein, a bit of chicken will keep you full longer than a whole lettuce. Also drink a TON of water, think about 3L or more a day. That'll also help you feel less hungry.

The key is to limit your calorie intake but make it as bearable as possible so that you can do it over the long term. If you get unbearably hungry you will snap and ruin all your hard work, so take it really easy on cutting calories. Start of with small 50kcal increments. Then cut progressively until you've knocked your intake down but not enough that you're too hungry.

In short:

-Less calories (by eating veggies, lots of veggies)

-More water

-steady exercise

[5T3V3]

this blobb guy has it right...well balanced, and monitored diet is the way. keep off the junk food and sodas too

well done on the 15 pounds too...great start.

dont be surprised if your weight loss levels off a bit, that's normal, and muscle weighs second only to bone in the body... your bmi (body mass index) is a better indicator than just your weight. there should be staff at your gym that can help you with that too.

a steady-sustained programme is a better way rather than trying to plummet. this also helps to create the (good) habits of good diet and exercise too- double bonus in my book.

keep a personal log too. photos, dates and a diary of calorie intake and weight- these can be a great way to help if you're finding things hard (and I promise that you will at some stage)...

lastly-judge yourself by yourself-not by others.

hope this helps, and good luck to you... :)

stay healthy

[Arwens-Fire]

Drink plenty of water throughout the day,high protein,low carb,tons of veggies.Watch the calories,and cut your salt and sugar intake.

Weight lifting is important as it helps build muscle as well as help to continuously burn calories.If I were you, I would alternate between the two.One day weight lifting,next day cardio.Back and forth.Also,I think some women are fearful of lifting in fear of getting bulky,but that won't happen really if you get weights that are a bit heavier than 5lbs.Using weights that are a bit heavier gets you toned faster and burns more.

As far cardio,look into interval training.At a certain point your body may get use to the same tedious exercise.But interval training helps to shake things up so you're constantly burning.

I don't know where you're looking on the internet,but maybe you need to change your key words because there is PLENTY of information out there for women.You just need to look a little harder.Good luck.

[T-shirtsandkneehighs]

I'm seeing all these long ass questions for some reason. All you need to do is eat lots of protein, stay away from fruits, eat veg and drink water. It's a low carb diet

[funkadelic5]

If you're only eating food that was never at any point in a machine or made from things in a machine, then you're right on track to lose weight.