A Diet and Exercise Plan I Can Follow

by Lillian

Hi, I am a 16 year old girl that is 145 lbs and 5'4. I would like to lose 15 pounds in a month. I would like to know exactly what to do including a diet and an exercise plan to lose those pounds. I don’t like running so please none of that and nothing that makes me go to the gym because I don’t have much money.

Please no rude comments or lectures
Lillian

Answer:

Hi Lillian: I am not sure if you are going to be able to lose 15 pounds in a month but it may happen. The important thing is not to lose those pounds in a few days to then go back to the same habits that took you there. The idea is to change your habits for the rest of your life, so you can enjoy good health and general disposition in the years to come.

There are 2 areas that mainly affect people that tend to gain weight: eating and exercise (lack of it) habits.

1. Eating habits. We are used to eat all kinds of processed foods that make us gain weight with ease. Pay attention to eat only unprocessed products like fruits and vegetable. Eat them as raw as possible. Eliminate all sweets and sugars, sodas, cereals, grains, pasta, breads, grain oils, margarine. Drink only water, tea or coffee, no zero sugar drinks.

Eat protein in all forms, eggs, milk, natural fats like omega 3 and nuts.

2. Exercise at least 30 minutes a day, it is important not only to lose weight but for your mental health. Do it outside so you take the sun, important for its vitamin D. It does not really matter what type of exercise you do as long as it is done at a medium-high level of exertion. Don’t do the same exercise everyday, it will make you quit in a few month. Switch exercises so you don’t do the same 2 days in a row.

From the long term view, it is more important that you practice exercises that you like so you keep doing them for the long haul. Maybe some kind of sport like tennis, or biking, instead of lifting weights, if you don’t like it. If at the beginning you don’t like any sport, force yourself to practice some and at the end you will meet people and start to like it.

Please, read Fish oil and exercise


Good luck.

Alfredo E.

P.S. Don’t forget your daily fish oil for your entire family. You can find omega 3 fish oil, molecularly distilled, free of impurities sent anywhere in the World at low reasonable price, Click here




Photo courtesy of mikebaird