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Good meal plan for weight loss?

Discussion in 'Health' started by gtrotter, May 3, 2010.

  1. May 3, 2010 at 8:44 PM
    #1
    gtrotter

    gtrotter [OP] Well-Known Member

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    I was wondering if any of you had a good meal plan for weight loss? I am horrible at guiding myself, and figured a plan would help me get on track.

    Little info if you guys need it: I'm 5'10" 230, not particularly "fat," just thicker than I would like. I played soccer and wrestled in high school, and just want to get back down to my graduating weight of 190. I know I won't be as "cut" but hey, I don't have the time to exercise 3-4 hours a day anymore.

    Anyways, any and all help is very appreciated. If you don't want to help me make a meal plan, that's great. I would also appreciate if you could guide in the right direction to something.
     
  2. May 3, 2010 at 8:59 PM
    #2
    flightcancled

    flightcancled Addicted

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    First stop eating out. You have no idea or control over how it is prepared and often its super unhealthy even if it is something that seems ok.

    I worry a lot about staying in shape while I am in school, normally I eat what and when I can so I choose to control myself by setting dates when I am going to the grocery store. When I do go out I pay attention to what I am getting and making sure its healthy and will get me through the set period, but not by much.

    Simple but it works. Otherwise I would just clean the place out, so in the end I wind up saving money too.
     
  3. May 3, 2010 at 9:12 PM
    #3
    bigef12

    bigef12 Well-Known Member

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    I was a fitness/wellness major in college before changing to computer programming. Seems like the 'healthy' plan is 3-4 small meals with around 3-5 snacks(banana or apple) throughout the day. Also increase water intake. This will fill you up more and make you less hungry. Keeps you from over eating since you're never starving and keeps your body constantly working to digest. Gives you more energy without taking pills or shots, too. The American College of Sports Medicine suggests at least an hour of exercise most if not all days of the week. Can be walking, weight lifting, any activity. Just don't play xbox all day.
     
  4. May 3, 2010 at 9:15 PM
    #4
    billas333

    billas333 They Still Love To Hate Me! - T.O.

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    if you wanna lose weight avoid eating more than 500 calories at a time. Try eating 4 good meals of 500 calories or less per day. I like to make a bagel egg turkey and cheese sandwich in the mornings. Lunch eat whatever you want but know a 5 dollar footlong is around 800-2000 calories depending on how u prepare it. Have another good size snack / meal around 4pm and then eat dinner at 7-8 with no carbs 3hrs before bed.

    You base metabolic rate would require you to eat around 2500 calories a day to not gain or lose any weight. If you stay under that and dont binge eat you should see the weight come off quite easily with out exercise
     
  5. May 3, 2010 at 9:21 PM
    #5
    Koov

    Koov MonStar

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    Eat smaller portions, drink lots of water, cut out junk food and most definitely beer and soft drinks. Also, try to get at least 30 minutes a day of exercise.
     
  6. May 3, 2010 at 9:57 PM
    #6
    mjohn617

    mjohn617 Well-Known Member

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    Add up your daily intake! Make a list of your daily foods and add up your "caloric intake". You don't have to be specific or count every calorie but it will give you an idea of how many calories you are consuming. CALORIES ARE AN ABSOLUTE VALUE! Just like a bank account, what goes in MUST be saved or consumed (spent), in this case you really want to spend. One pound of fat stored in your body is roughly 3500 calories so if you want to lose 10 pounds you have to burn an excess of 35000 calories. Based on your weight with no exercise you are burning maybe 2200 calories per day. Aim for a daily 1500-1700 calorie diet and you are looking at a 500 calorie deficit or -500 calories a day. That will put you on track for about 1 pound a week for weight loss. As for your diet, DON'T EAT OUT! If eating out or eating packaged food is a daily occurrence you need to start with your daily habits and begin preparing meals. My Last "$.02", you will not lose more than a pound a week, I guarantee that! If you do you are starving your body, don't do it. 10 pounds, ten weeks, I would say 12-14 in the real world and that's sticking to a strict plan. START WITH THE END IN MIND, thats it!
     
  7. Sep 10, 2010 at 6:02 PM
    #7
    Fienoma

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    I personally haven't done any dieting but i stopped drink soda or anything with sugar and just cut it down to milk and water. i drank about a gallon of water a day for a month and i lost 15lbs
     
  8. Sep 10, 2010 at 6:23 PM
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    BakoTruck

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    I think the best thing you can do is try to find the best plan for you! Because everyone's body is different and will react differently to every meal plan.

    But the best thing you can do is start working out at the Gym, or get involved in something active that will burn calories. After Doctors approval.

    I personally don't like the idea of eating smaller meals....I fell dizzy, don't like it.
    I like eating bigger portion sizes but eating a bigger portion size made up of healthy foods. If you fell hungry an hour or two after a meal, eat some fruit and drink water, no big deal.
    I also like to drink more water throughout the day, and take out soda. Helped out a lot!

    Hope that helps....good luck.
     
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