Re: I want to reduce 10kg in 3 months - need advice for diet plan?
Question isn't difficult but there isn't one answer to it. You are right though slow and steady wins the race of else you will gain wt back. Reduce carbs but don't eliminate them. Eat more raw fruits and vegetables, smaller portions, more protein. Eliminate junk food but give your self a break once every little while and indulge a little. Check out the thread by inspiron food blogs - she posted pics of healthy meals. Thing with diets is it won't work if its drastically different then your current diet. It needs to be what you eat now plus or minus a few things. Maybe you can tell us what you eat and if any changes can be made. Good luck!
Re: I want to reduce 10kg in 3 months - need advice for diet plan?
Thanx for your post. I think it's better to explore the thread you mentioned, i eat more than usual and if i start writing it here then it would be a long post :) .
Re: I want to reduce 10kg in 3 months - need advice for diet plan?
This is what worked for me. I went down from a slightly heavy 78kg to light 69kg in 4 months
Diet:
I switched from 3 to 2 meals a day. I dropped the dinner at night.
Meal 1(breakfast) Roti instead of paratha with a fried egg.
Meal 2(4-5pm) Anything salan mom made with 1 roti
Eat a fruit, if you get hungry any other time. Boiled kabuli chanas are great fillers too, if you can get them.
Exercise:
Stick with the cardio, but add some weight training to your routine. Serious weight training! Muscle shaping exercises won't cut it.
Do the following exercises with 3 sets of 6 to 10 repititions once a week with weight you are comfortable with:
Benchpresses
Overhead Military Presses
Barbell Rows
Squats
If you have never trained with weights before I could search for some machine alternatives to these exercises.
And then there are the "when I'm bored at home exercises". If you're bored or watching TV or on the computer(doing nothing important). Do the following exercises.
Pushups. You can do them pretty much any where.
Pullups. Doing them right now would be tough(with the 82kg) if you've never done them before. I could barely do 1 when I hit 82 back in the day. But it ain't impossible. I'm at 73 kg right now and I can do 7 pullups with a 10kg in my backback. So not impossible.
Hit the weights and you might appear lean at 75kg(5kg above your target weight).
Re: I want to reduce 10kg in 3 months - need advice for diet plan?
Thanx for your post. I think it's better to explore the thread you mentioned, i eat more than usual and if i start writing it here then it would be a long post :) .
Writing it down will not only help you visualize and make changes but others can also make recommendations. If you don't want to post it here that's fine just do it for yourself.
Re: I want to reduce 10kg in 3 months - need advice for diet plan?
Dont reduce your diet but instead increase the workout frequency. Resting every alternate day is too lazy. If you want serious results, rest only on sundays. This is no joke. You'll shred 10 kgs much earlier if you :
1. Workout daily
2. Dont cut off the calories you are taking (obviously DO NOT increase it)
Your body may pain and a few muscles might get sore, dont panic it means either you are not warming up before working out OR you are doing the exercise in a wrong way. Take the help of your coach/instructor for every exercise you do. Do the workout properly, steadily and remain consistent. Thank me after 3 months.
Re: I want to reduce 10kg in 3 months - need advice for diet plan?
Writing it down will not only help you visualize and make changes but others can also make recommendations. If you don't want to post it here that's fine just do it for yourself.
Dream Merchant - what is your average day like in terms of food?
My typical day in terms of food.. There is no typical day for me in terms of food, but i can write a typical week in terms of food, and i know it's not balanced diet.
1- No breakfast, i have this habit for a long time
2- Lunch in office, anything among pasta/fish with salad/ tuna fish sandwich/ 1/4 chicken with salad/french fries. I know that's the heavy part.
3- Dinner (Chicken/tuna fish/minced meat/any vegetable either with roti (1-2) or rice (1 plate, but max twice a week).
4- Coffee 1 time a day
5- Atleast half litre water (3-4 days i drink 1 litre a day)
6- At least 1-2 fruits everyday (apple, bannana, grapes, strawberry, orange)
7- I usually include salad (tomato, cucumber, green salad) with dinner.
w.r.t 2nd point, since i am living alone so i find it really hard to prepare and bring lunch to office from home. And i think i really need a good alternative for this lunch part.
Re: I want to reduce 10kg in 3 months - need advice for diet plan?
Dont reduce your diet but instead increase the workout frequency. Resting every alternate day is too lazy. If you want serious results, rest only on sundays. This is no joke. You'll shred 10 kgs much earlier if you :
1. Workout daily
2. Dont cut off the calories you are taking (obviously DO NOT increase it)
Your body may pain and a few muscles might get sore, dont panic it means either you are not warming up before working out OR you are doing the exercise in a wrong way. Take the help of your coach/instructor for every exercise you do. Do the workout properly, steadily and remain consistent. Thank me after 3 months.
Advice of resting every alternate day was given to me by my trainer. The reason he told that you should not exhaust your body in the beginning and giving rest to your body every alternate is good for it. May be this is a good approach if you are absolute beginner. But i will try to increase work out frequency ASAP. I basically liked your idea.
Re: I want to reduce 10kg in 3 months - need advice for diet plan?
There are too many doctors nutritionists etc here for me to add any useful dietary info. However philosophically it is not advisable to set such short term targets. My doctor advised me 2-3 yrs ago - habits of diet and exercise should be nurtured over ones lifetime.
Re: I want to reduce 10kg in 3 months - need advice for diet plan?
Thats what i dont want. I cant continue like this for a very long time. And i will gain the weight back quickly once i ll start taking normal diet.
What is normal diet to you? How are you eating differently while trying to lose weight?
You don't have to go back to eating larger or unhealthier portions after you achieve your goal, infact once you get your stomach to shrink by eating smaller/healthier portions, it'll be a task for your stomach to capacitate more food. Whatever you train your stomach to do is what it should be doing even when you want to eat normally as you call it.
Hope that makes sense. :)
This is the reason they call eating healthy is/has to be a lifestyle change.
Re: I want to reduce 10kg in 3 months - need advice for diet plan?
Reducing 12 kg in 3 months is unrealistic. You may be able to do it through "crash diets" and extreme workouts but it is not sustainable, neither does it appear healthy. What is the big rush? going to get married in 3 months?
2kg per month reduction will help you meet your target in 6 months and is much more practical. It will also not require you to drastically cut down your food. You definitely need to increase your workout frequency. You can/should take breaks after every 2-3 days of weight training but there is nothing stopping you from doing a 30 - 40 minutes cardio 5 to 6 days a week. For cardio, try to work in the "Fat burn zone". Google it if you don't know this term already.
Reducing weight is very simple mathematics. You should burn more calories than you take. There are numerous Diet diaries/diet planning portals or websites. Spend some time, learn your calories intake and also pay attention to the source (% of carb, protein etc.). Make a diet plan whereby your calorie intake should be about 20% less than your calorie consumption. Personally I am a big fan of reducing weight through eating frequently and in small portions. But you will need to find what suits you more. One size does not fit all.
ps: In the last 3 months I've reduced from 79 kg to 74 kg and just like you, I would like to be 70kg.... perhaps in another 3 months.
Re: I want to reduce 10kg in 3 months - need advice for diet plan?
Advice of resting every alternate day was given to me by my trainer. The reason he told that you should not exhaust your body in the beginning and giving rest to your body every alternate is good for it. May be this is a good approach if you are absolute beginner. But i will try to increase work out frequency ASAP. I basically liked your idea.
I believe the every-other-day rule is for muscle exercises/lifting weights.