Hi everyone! I wanted to echo everything that people have said, except for cutting out carbs. I’ve worked extensively with a nutritionist and personal trainer to solve my own body/eating issues, and I just wanted to pass along what I’ve learned. There are lots of crash diets and misunderstood advice out there.
Your body needs carbs (complex) to effectively lose weight, so if you cut all carbs out, your body will actually start storing nutrients that it’s not getting- think of it going into starvation mode. You will actually GAIN weight, although you’re eating less! NOT GOOD! The best thing to do is NOT to starve yourself, drink 8 bottles of water a day (if you do this religiuosly, you’ll probably lose 3-5 lbs in salt weight alone), eat a mixed, balanced diet of lean protiens (fish, chicken, lean beef), veggies/fruit (but not too much, becasuse fruit has LOTS of sugar), small amount of fat (white cheese, olive oil, etc) and compex carbs (WHOLE WHEAT, not white or sourdough, beans, etc).
Another goal should be eating 5 meals a day, not 3 with no snacking as some people have suggested. Our bodies are made to eat every 2-3 hours, and we are actually forcing them into "starvation mode" when we don’t eat that often. You’ll see a weight loss drop as well if you eat 5 small meals a day.
Additionally, eat your biggest meal in the morning, and decrease the portion size over the day. Dinner should be a small meal of lean protein and veggies. DON"T eat too much at dinner (like what we’re all used to eating)- your body doesn’t have enough time to process everything before it goes to sleep- so the best thing would be a 3-4 oz lean protein and 3-4 oz veggies.
Additionally, no alcohol, no soda, small glasses of juice, milk, water!
The other thing? If you are hungry, EAT. When your stomach growls, it means that it’s entered starvation mode and it’s already started storing fat instead of burning it. DON"T starve yourself, and DON"T ignore the signs that you NEED to eat. People think snacking is bad between meals, but that’s because we usually eat crap- cookies, chocolate, whatever. Make your snack a lean protein, complex carb, and a small amount of fat- wheat thins, turkey, low fat cheese, fr example.
As far as the gym goes, 45-60 minutes a day, rotating strength (3x/week) with cardio (4x/week). You might think that strength training will only bulk up, but it actually helps you shed the fat quickly. Muscle is smaller and more condensed than fat is, so you’ll lose inches.
REMEMBER: Food is NOT the enemy. Food is NUTRITION- it’s what you need to survive. But there are GOOD foods and bad foods. Eating correctly, drinking 8 bottles of water a day and working out consistently WILL help you lose weight. INCHES are what matters, not pounds. Muscle weighs more than fat- remember that!!
Just as an fyi- i’ve been on this eating/workout plan for 4 weeks now, and have lots 10 lbs and 12 inches. So it WORKS! Good Luck!!