I am 148 pounds i.e. 67kg and height is 5 feet 3 inch. I have regular heavy lunch and dinner meals including 1 to 1.5 roti or a plate of chawal. I have tried many times spending the day without having roti/chawal but it has been torturous for me and i have ended up eating more. So for this i resolved i will have my regular meals but when ever i can i will try and reduce the portion of it. Also, i have fruits one time in the day and milk mixed with some thing once during the day too. Water intake is 4-5 glasses. I have junk food once in 3-4 weeks. I have a job of sitting all day long till night as well.
Since yesterday, I have started stationery cycling for 1 hour every day,10-15 minutes walk and i climb up & down the stairs almost 3-4 times a day . Do you think with the eating habits that i have i can lose weight this way?
If you can, keep an honest diary for the next few days of every single thing you eat or drink and the portion size. Then people can advise you better on how and where you can cut back.
I am 148 pounds i.e. 67kg and height is 5 feet 3 inch. I have regular heavy lunch and dinner meals including 1 to 1.5 roti or a plate of chawal. I have tried many times spending the day without having roti/chawal but it has been torturous for me and i have ended up eating more. So for this i resolved i will have my regular meals but when ever i can i will try and reduce the portion of it. Also, i have fruits one time in the day and milk mixed with some thing once during the day too. Water intake is 4-5 glasses. I have junk food once in 3-4 weeks. I have a job of sitting all day long till night as well.
Since yesterday, I have started stationery cycling for 1 hour every day,10-15 minutes walk and i climb up & down the stairs almost 3-4 times a day . Do you think with the eating habits that i have i can lose weight this way?
Dont stop eating...its the worst thing you can do to yourself because instead of losing...you will GAIN everytime you put a bite in your mouth.
If I were you, I would keep up with the cardio and incorporate some light weights.
As for food, you will have to eat 4 - 5 times a day but SMALL portions only. Feeding your body healthy food at regular intervals will keep your metabolism going and help you lose weight. Increase veggies in your diet, protein, fiber and water.
I too some times know already when im going over the line with eating. Like even today i had a heavy breakfast that i hardly ever have … i had a mango milkshake and a small chicken sandwich.
Anyway, what do i eat everyday … hmmmmmmm Breakfast** - **
Its usually not that heavy, mostly liquid like Milk + Jam - e- shireen (i know thats wrong) or Milk + 7up or just a single shami kabab sandwich or chicken spread sandwich or just tea some times. My doctor has told me to have milk intake for sure but i can never drink it direct because of its taste so i add something. But what ever i add it always has a lot of calories. I guess my breakfast varies from 250 - 350 calories mostly. right?
Lunch:
3/4 plate of noodles OR 1 roti with chicken salan/daal/channay OR a plate of biryani/channay chawal/vegetable rice. I know these might not be the right things to eat but they are the only things that satisfy me else i eat all types of other things to fill me up and still im not satisfied.I always try to avoid carbonated drinks and packed juices but once in a while in a party or somewhere i do have one. Like once in a week. Lunch would probably be around 350 - 500 calories.
Some where in the day (1-2-3)
Sometimes some fruit like apricot, mango, leechie, banana. (another 100 calories i guess)
Dinner
3/4 plate of noodles OR 1 roti with chicken salan/daal/channay OR a plate of biryani/channay chawal/vegetable rice. Again these would be around 350 - 500 calories.
**Overall what i eat all day ranges between 1200 - 1600 calories mostly. **
Rule # 1 Warm Up / Work out / Cool Down BEFORE BREAKFAST (to lose weight work out in the morning before breakfast) - 40min
Rule # 2 FIXED meal time!
7am BREAKFAST: I eat oatmeal cereals with 1 cup 2% milk… (soon gona switch to 1%…i dont like skim milk ) sometimes to treat myself I put few nuts in their too… ONLY FEW and ONLY SOMETIMES
GREEN TEA GREEN TEA GREEN TEA ( around 2 cups till fruit break)
11am SNACK: any Fruit that are available. Make a small bowl. Apples are the best to lose weight (again small portion)
Strawberry Yogurt
2pm LUNCH: ALWAYS start with bowl of salad ALL of these things (celery (best for losing weight), tomatoes, cucumbers, carrots AND lettuce)
i eat slowly / bite properly / dont drink water during your meal / NEVER EVER eat in front of the TV.
After salad I am usually so full I hardly eat half roti or if its rice than 1 OR half a cup of rice. Just to taste it.
After lunch** GREEN TEA GREEN TEA**
instead of water (I don’t usually drink right after)
NO SODA OR NO JUICE
If I want to drink juice I make apple, orange, or carrot juice at home (no sugar)
6ish EVENING TEA: Mostly what we sisters n mom do is fill up a kettle and sit in the family room and while we are watching tv and talking we drink GREEN TEA (once I a while I take 2 cookies)
*8pm DINNER: again start with SALAD bowl (celery, tomatoes, cucumbers, carrots and lettuce) I try not to eat roti in dinner…but its hard… what I usually do is eat lentil or veggie with spoon and if I really want roti I take half of it or half a cup of rice
I love milk and its so hard to cut it out. I drink a cup of warm milk with half teaspoon sugar before going to bed.
My mom is very health and diet conscious so when she is cooking, she is very careful how much oil she uses and how long she cooks her veggies
GREEN TEA
If you cant drink green tea and really want to add it in your routine. Start with this recipe…
1 cinnamon stick and 1 ilachi in a cup of boiling water, let it sit for few min and dip your green tea bag … dont make it strong in the beginning.
I started off with having half a tea spoon sugar and with in a week i started cutting it down to having green tea without sugar and now i drink without cinnamon and ilachi (dont have time)
Take baby steps if you want to bring change… you cant change your taste or habbit within a day.
) sometimes to treat myself I put few nuts in their too… ONLY FEW and ONLY SOMETIMES