Trying to maintain a heathly diet and fitness plan to look and feel good. Please help

[sharonh91]

Hi guys,

Could really do with perfessional help and advice with this.

Im 20 years of age, i weigh 9st, height 5ft 5.

In recent years i droped 3 stone, and in the past year I have maintained a weight of 9 - 9 1/2 stone.

My current it weight is proberly healthy for my age and height, but I would like to drop at least 7-10 pounds by June.

My main aim is to tone up, have a healthy diet , and feel good.
I have researched alot on healthy foods, but find it quite difficult to eat most food that are good for you, im a big lover of fast foods, although i've cut them out alot in recent years.

My weekly diet and fitness plan is has follows, and would like someones advice on weather this is a right plan or where I can adjust to reach my target weight loss and my main aims .

I usually eat
- BREAKFAST bowl of whole grain cereal with rasins(skimmed milk) and small glass of fruit juice 5 days out of 7 for breckfast . 2 days out of 7 i might have a rasher sandwhich or eggs(boiled or scrambled)

- LUNCH usually consists of , *tuna sweetcorn sandwhich small bit of mayo
or *chicken sandwhich
*Boilled egg and onion sandwhich or
*ham and cheese(low fat) sandwhich
*chicken ceaser salad
all sandwhichs are made with whole grain bread.

-DINNER
* smoked salmon with small bit of patatoes and small amount of veg
* small amount of grilled lamb with small bit of patatoes and small amount of veg
*chicken small bit of patatoes and small amount of veg
* whole grain pasta, with a small amount of mice beef and small amount of sauce
* fish, with small bit of patatoes and small amount of veg


- would like to know how much red meat ,white meat and fish should i be eating a week?

I go to the gym on a monday tuesday, and wednesday for aprox an hour.
half hour on the tredmill walking at a fast pace u hill
and a half hour weight lifting.

At the weekends my diet can go funny, as socailse with friends alot and would not be in my house, therefore i would eat out alot and not really watch what i eat, cause I am on the go alot at the weekend.
At weekends i tend to eat 1 - 2 takeouts (pizza, burgers, chips etc)

Would really appericate if someone would take there time reading this
and give me there opinion on what im doing wrong with my health and fitness
and what I am doing right, and how I can reach my aims.

Thanks very much for your time and help .

 

[Pixie87]

Hi I just want to say congratulations on your weight loss so far thats amazing

For your breakfast maybe no fruit juice if it's bought there is usually a lot of sugar in those juices. With cereals just make sure the sugar content is low.

Ceasar salads are high in calories, the dressing is a shocker and also the croutons in it. you seem to eat a lot of carbs. Have you tried cutting back on bread and maybe dropping potatoes from your diet? Potatoes are mostly starchy carbs and turn to fat rather quickly.

With the gym you say fast pace uphill. But have you tried intervals? walk 1 min run 1 min? You can burn a lot more calories like that than just one pace plus it also help make it a little bit more fun than one pace staring at a wall/tv if you aren't a runner you can also do incline intervals 1 min at 2% 1min at 6%. I am working up to being able to run so i started with 4m:30sec walk :30sec run then the next week 4m:20sec walk :40sec run. Decreasing the walking by 10 seconds and increasing the running by 10 seconds I do that for 30-35 mins. Then hop on a cross trainer for 10-15mins and i do intervals on that hands on the bars 1 min hands off for 1 min. Then I hop on a bike and do incline intervals with a program on the bike. With the weights are you lifting heavy for small mount of rep or light for a lot of reps?

As for the weekend just don't have the junk food. I have found i get so tempted when I go out fast food is my weakness especially chips. So if I'm going to be our for awhile I have a little bag of some dried fruit and raw nuts if i get peckish i can nibble on them if I get hungry I find a place that has healthy salads I'm in australia and I go to a place called sumo salad and build my own salad, if I'm downtown. If i'm on the outskirts of town (i live about 20 mins from a bigish city) on my way home I have to drive through what i call junk food ally there is 1 McDonalds, 1 Hungry jacks (burger king), KFC, 2 chicken places (mostly sell chicken and chips), a pizza joint similar to dominoes and a subway all in 1 block. If i must eat I'll just go to subway and do my best to pick something healthy.

It's really really hard and you are doing an amazing job sorry for my wall of text. I hope somewhere in there you find something helpful.