Help On a Diet plan. Trying to loose weight quick but healthy.?

I’m 15 years old, im 5′ 2″ and i weigh 150 pounds.
I used to weigh 130 and i quickly gained 20 pounds. i am not comfortable with my weight, and i wanna loose that 20 pounds.

Ive started a diet, where i eat 2 fried eggs and 2 slices of fat free ham and a banana for breakfast,
then at lunch i eat a salad
and for dinner, i either have another salad, or a vegetable soup, or fish and vegetables.

if i continue this diet, along with exercise, how soon can i expect to be back to 120-130ish lbs.?

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One Response to “Help On a Diet plan. Trying to loose weight quick but healthy.?”

  1. Shannon D said:

    . It is important to eat for what you are going to be doing in the next 3 hours. No/ low carbs if you are going to nap , carbs if you are going to be able to wrok that energy off.
    *eat every 2-3 hours and smaller portions.eat 5-6 small meals a day
    Breakfast
    ~1 ½ cups high fiber cereal with 1 cup of 1% or 2% milk or soy milk of your choice add ¼ cups of blueberries or strawberries
    ~ 2 tbsp. of Acai berry juice (20 minutes before every meal ) with Sweet potato and grilled chicken breast
    ~ 1 cup of low-fat cottage cheese with a piece of whole grain toast ¼ spoon of cinnamon and ¼ spoon of splenda added
    ~ 1 cup low-fat yogurt with ½ cup of berries of your choice mixed in along with a piece of whole grain toast with peanut butter.
    ~ 1 grapefruit with 2 tsp. splenda and a slice of whole grain toast with 1 tbsp. peanut butter
    ~ 1 cup of steel-cut oatmeal with ¼ to ½ cup of frozen mixed berries and ½ cup of cottage cheese
    ~Scrambled eggs with very light cooking spray and any veggies of your choice and a slice of whole grain toast with 1 tbsp. of peanut butter
    ~ 1 Weight watchers bagel of choice with 2 wedges of laughing cow cheese or low fat cream cheese with sliced strawberries and 1 tsp. splenda
    ~ Oat bran bagel with cream cheese, 6 oz. of low fat yogurt and cantelope
    ~ 1 c. of high fiber cereal and 1 medium banana
    ~1 med. banana ¼ c. almond 1 c. yogurt (mix together
    Mid morning/ afternoon snack
    ~ Imitation crab meat salad with your choice of toppings
    ~ 1 apple and three graham crackers
    ~ Peanut butter and low sugar jelly sandwich
    ~ 1 apple and three graham crackers
    ~ ½ cup of raw baby carrots, ½ c. of sliced and peeled cucumbers with light ranch dressing
    ~ 1 100 calorie pack of smart pop popcorn
    ~ 1 fresh and peeled pear cut in half with 2 tsp. of light mayo and ¼ c. of 2% shredded cheese to go on top
    ~ ½ c. hummus (homemade if possible) with 1 c. of fresh veggies
    ~ 1 serving of whey protein
    ~ 1 serving of casein powder
    ~ 1 South beach protein bar
    ~ 1 Fiber 1 bar
    ~ 1 Lite and fit yogurt with 2 tbsp. of grape nuts mixed in
    Lunch and or dinner~ 2-3 slices of fresh low-sodium turkey breast, 1 c. of seedless red grapes, ¼ c. of walnuts or almonds, and a stick of 2% cheese of your choice
    ~ 1 Weight watchers bagel of choice with 2 wedges of laughing cow cheese or low fat cream cheese with sliced strawberries and 1 tsp. splenda
    ~ 1 c. whole grain pasta with small grilled chicken breast tossed in a fresh basil extra virgin olive oil
    ~ grilled chicken breast, 1/2 c. of brown rice, ½ c. steamed broccoli
    ~Lean hamburger on a wheat bun with light condiments and all of the veggies you can handle on it
    ~ grilled chicken breast, 1/2 c. of brown rice, ½ c. steamed broccoli
    ~ 1 c. whole grain pasta with small grilled chicken breast tossed in a fresh basil extra virgin olive oil
    ~ grilled salmon, ½ c. brown rice, and 1 c. steamed zucchini and squash
    ~ baked flounder, ½ cup of brown rice, and 1 c. of steamed veggies
    ~grilled lean steak with grilled portabello mushroom caps and a side romaine salad
    ~Lean hamburger on a rye ,pumpernickle or sourdough bun with light condiments and all of the veggies you can handle on it
    ~ 6 oz. of boiled shrimp, 1 c. whole grain pasta, ½ c. steamed broccoli and 5 sprays of smart balance butter
    ~Grilled chicken breast romaine salad with your choice of good toppings (include some type of nut)
    ~ Imitation crab meat salad with your choice of toppings
    Night time snack ( before bed, important to keep blood sugar levels even through the night)
    ~ 1 serving of whey protein
    ~ 1 serving of casein powder
    ~ 1 South beach protein bar
    ~ 1 Fiber 1 bar
    ~ 1 apple and three graham crackers with 1 tablespoon smart balance or all natural peanut butter




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