QuestionQUESTION: Hi, I'm female, 22 years old and 5" 6" . From high school until last year, I weighed about 125 lbs. I started steadily gaining weight about a year and a half ago. Now I weigh 143 lbs! I have never had to lose weight before, and I'm not sure how to go about it. I think some of the causes of gaining it are that I have a really stressful job, my husband and I started eating out a lot- we've stopped that- and I had a foot surgery, so I I was laid up on the couch for about a month. I also had been lifting weights and stopped. The muscle weight I had gained didn't go away. It just got flabby. Most of the gain is in my belly, hips and thighs. Please help me know what to eat and what else I need to do to get slender again.
ANSWER: Ashley,
I am sure I can help. Can you give me a breakdown of what/when you eat on a typical day? That would be a good place to start.
Thanks,
Lea
---------- FOLLOW-UP ----------
QUESTION: Sure. Usually, I get up around 6 and drink some water. At eleven, I eat lunch. This is usually 2 toasted turkey and cheese sandwiches- just turkey and cheese toasted on whole wheat bread. Other days I eat 2 hotdogs, with ketchup and mustard on them and some baked beans. For dinner, which is usually around 6, I might eat half a frozen pizza or wheat spaghetti with meat sauce. I love carbs. I drink diet soda throughout the day. As far as fruits and veggies... I rarely eat any of those. If I can't fall asleep at night, I might eat another sandwich or a hotdog at around 10 or eleven. I just got some oatmeal I'm going to try and eat before work for breakfast every day and I'm going to start subbing the diet soda for water. I take a multi vitamin every day and calcium supplements. About twice a week I eat a couple of cheeseburgers from a fast food joint. I'm pretty sure I need to drink more water because I've noticed my urine has been pretty dark. Thank you again for any help you can provide. Oh, I started lifting weights again on monday. Cardio's going to be a little more difficult. Usually I would run, but as I just had the foot surgery, running's out of the picture.
AnswerHi Ashley,
Thank you for the extra information. I have to tell you that if you continue eating this way, you will gain a minimum of 10 pounds every year. Are you ready to make a drastic change? It will take commitment and dedication to see the weight stop coming on, let alone to see weight loss. You can do it, small changes make a big difference. Change does take time, so don't expect huge loses on the scale immediately. Patience is key as this is a lifestyle change and not a quick fix (as quick fixes don't last!).
First thing to address is the water, gradually you need to work up to 8 cups a day, this is vital for health and weight loss, alot of times we will eat when we think we are hungry, but we are thirsty.
Also I'm glad you are cutting out the diet soda. Diet soda will causes us to gain weight, and stops weight loss. I know it has no calories, but it takes alot for our bodies to process the chemicals and also causes carb cravings. I know what its like, I had to give up diet soda too. To lose weight, hot dogs, fast food and pizza are an absolute no.
Typical weight loss day example:
B:1 cup cereal, 3/4 cup milk, 1 fruit - Breakfast is essential for weight loss, you will not healthfully lose weight without breakfast.
S: 1 cup yogurt
L: 1/2 bagel, mini can of tuna
S: carrot sticks, 10 almonds
D: smaller than baseball (3/4 cup) potatoe, rice or pasta. palm size meat. as many veggies as you want. This could be your spaghetti, a cup and a half.
S: 2 cups popcorn OR a fruit
Remember you can eat unlimited vegetables (carrots, broccoli, cucumber etc).
The first week is always the hardest, with craving and hunger. But believe me, it passes and it is so worth it when it does. Please feel free to ask any follow up or contact me when you need support. You can do it and I'm here to help.
Good luck, Lea
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