Answers (11)
1
I highly recommend cutting out all grains, processed foods, sugar, dairy and soy products. Most people don't realize they are allergic and they can cause a lot of issues including inflammation, digestion issues and other food allergies. Google Paleo diets: grass fed meats, good fats, lots of fruits and veggies, nuts and seeds. Because we are all sugar addicts it takes a while for your body to adjust, but once it does, you will not only lose weight but feel energetic and cut your risk of getting a metabolic syndrome.
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first of all i'd like to know how much she wants to lose...because part of being good at what you do is helping people have a good body image no matter what they look like....so that being said i usually advise cutting down portion sizes first then trying to modify what you eat later....cutting back is often easier than cutting out.... and don't deny yourself things at first....just cut down the amount....gradually doing this i believe makes it easier to begin to cut certain things out of your diet....
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Weight loss boils down to calories in and calories out. I always tell my clients to keep a food journal, measure out their meals and write everything down. I am also realistic and realize that my clients want to live and have fun so I never suggest cutting anything out....just eat the bad stuff once in a while and account for it in your food log and eat the good stuff all the time. To burn 1 lb a week there needs to be a 500 calorie a day deficit created through diet and exercise and for 2lbs a week a 1000 calorie deficit a day. Normal weight loss is 1-2 lbs a week. Lastly, it's important to make a lifestyle change vs dieting.....dieting is only a temporary fix, if you can't see yourself doing it forever...it's not going to work.
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I don't know know much weight you have to lose so I am responding to this question as if weight loss is your goal.
If this is your goal I would really encourage you to try your best to identify specific actions and behaviors that are likely sabotaging your weight loss goals. I would then help you to brainstorm ideas in order to change the behaviors and actions you've identified to positive health-promoting behaviors.
Lasty, I would help you set goals that are
1. Specific - Answer who, what why, where, what and how?
2. Measurable -
3. Attainable - Is your goal to abitious
4. Relevant - Is the goal relevant enough to keep you motivated?
5. Time-bound - when will it be accomplished?
We called these SMART goals.
It's important to know that goals such as weight loss begin in your mind. If you do a self assessment and really determine why you want to lose and are committed, confident and ready to do so, you will reach your goal.
If this is your goal I would really encourage you to try your best to identify specific actions and behaviors that are likely sabotaging your weight loss goals. I would then help you to brainstorm ideas in order to change the behaviors and actions you've identified to positive health-promoting behaviors.
Lasty, I would help you set goals that are
1. Specific - Answer who, what why, where, what and how?
2. Measurable -
3. Attainable - Is your goal to abitious
4. Relevant - Is the goal relevant enough to keep you motivated?
5. Time-bound - when will it be accomplished?
We called these SMART goals.
It's important to know that goals such as weight loss begin in your mind. If you do a self assessment and really determine why you want to lose and are committed, confident and ready to do so, you will reach your goal.
0
Right off the bat, I have several questions:
-Define "young" i.e., teens, 20's, 30's?
-WHY does she want to lose weight?
-Does she NEED to lose weight?
-What is her typical daily caloric intake?
-Does she eat regular meals or is she a grazer?
-Does she follow a balanced, healthful diet? (whole grains, fruits & veggies, high fibre, decent protein, water, etc..)
-What is her typical daily physical activity pattern?
-Does she have any significant health or personal issues that would impact this decision or process?
My bottom line is this: I would have to talk with her, in person, before I could even begin to offer any specific personal advice.
-Define "young" i.e., teens, 20's, 30's?
-WHY does she want to lose weight?
-Does she NEED to lose weight?
-What is her typical daily caloric intake?
-Does she eat regular meals or is she a grazer?
-Does she follow a balanced, healthful diet? (whole grains, fruits & veggies, high fibre, decent protein, water, etc..)
-What is her typical daily physical activity pattern?
-Does she have any significant health or personal issues that would impact this decision or process?
My bottom line is this: I would have to talk with her, in person, before I could even begin to offer any specific personal advice.
0
My first response to diet questions is to have the person keep a food diary for a week. (They should be encouraged to eat normally and not get down on themselves.) They should log what they eat and when they eat.
Part two is, we look at the log... then we talk about organizing the eating. Many times this helps people a lot. Are they eating a balanced diet? How many calories are they drinking? Do they wait too long between meals?
We then set out goals of how to get the eating organized. Plan your eating by the week, not the second. Do they need to eat more fruits and veggies? Do they need more water? Can they create mid-day snacks that have the desired taste with less calories?
If people want group help, I suggest they try the Weight Watchers program, since there is an online version.
Part two is, we look at the log... then we talk about organizing the eating. Many times this helps people a lot. Are they eating a balanced diet? How many calories are they drinking? Do they wait too long between meals?
We then set out goals of how to get the eating organized. Plan your eating by the week, not the second. Do they need to eat more fruits and veggies? Do they need more water? Can they create mid-day snacks that have the desired taste with less calories?
If people want group help, I suggest they try the Weight Watchers program, since there is an online version.
0
Increase water intake to 1/2 your bodyweight in ounces.
Increase your plant food intake.
Add more nuts and seeds to your diet for healthy fat.
Foods to avoid:
Anything Fried
Packaged goods
candy
anything with high frutcose and hydrogenated oils
Increase your plant food intake.
Add more nuts and seeds to your diet for healthy fat.
Foods to avoid:
Anything Fried
Packaged goods
candy
anything with high frutcose and hydrogenated oils
0
Whatever changes you make, make sure they are ones that you can live with. I believe it was dietitian Leslie Beck who said "whatever you do to lose weight today is what you have to do to keep weight off tomorrow".
0
I agree with Sheenah that it is best to have more details before giving specific advice. But generally speaking I advise to continue to eat a balanced, healthy diet but to reduce the amount of calories ingested to a safe, and sustainable level. Also, to add or continue regular exercise. Just as exercise alone cannot adequately address fitness issues without looking at diet, diet alone (without exercise) can't either. Remember: calories in versus calories out. More than equals weight gain. Less than equals weight loss. Equal to equals homeostasis.
LaRue, CSCS
www.lecfitness.com
lecfitness@yahoo.com
LaRue, CSCS
www.lecfitness.com
lecfitness@yahoo.com
0
Put your focus on becoming healthy instead of losing weight. Eat, drink and breathe the cleanest foods, liquids and air that you possibly can. Look into a mirror and tell your beautiful body that you love it for all it does for you and that you will be taking much better care of it. Don't pour hatred into your "fat" it will only cause it to increase. Work with a Personal Trainer and set some goals. Go easy on your body to prevent injury if you are "very" overweight. Start a walking program if that is what works for you, then step by step change your behaviors to more healthy ones. If you slip up forget it and don't beat yourself up. We all backslide, recognize your humanity because we all make mistakes. Plan on changing your lifestyle forever in order to keep your weight where it should be. You may want to consider adding MELT Method as an adjunct to your program, it can work wonders by making you feel more like exercising, preventing pain and injury caused by exercise and more. Keep a positive attitude.
