Friday, July 16, 2010
Thought it would be interesting to show you guys what I''m doing to loose some weight. Its been 1 week since I started my diet and exercise program, I am very happy to say I've lost 4 lbs. yay! It's a great program that I did a few years ago, really the only thing hard is eating too much, well it is kind of hard to eat so many times a day because you really have to plan what you're doing all day and always be prepared.
I've been eating 5-6 meals a day program. It's called the Abs Diet.(same as the Body for life diet,but this one is healthier) I eat about every 2 1/2to 3 hours. the meals have to be balanced and healthy. these are the main foods:
1. Almonds,walnut, pecans, pistachios, pumpkin seeds eaten with skins intact.
2. Beans and Other Legumes
3. Lots of Green Vegetables
4. Dairy: Fat-free or low-fat milk, yogurt, cheese, cottage cheese ( I don't eat dairy, just yogurt)
5. Instant Oatmeal: Unsweetened, unflavored- (Irish oats of rolled is best- there's a 5 min cook version)
7. Turkey and other lean meats. Lean steak, chicken, fish
8. Peanut Butter – All-natural, sugar-free.(fresh is best)
9. Olive Oil
10. Whole-Grain Breads and Cereals
11. Extra-Protein Powder(Whey)
12. Berries-1/2 cup per serv, 1/2 small apple
I cut out:
sugar,white starches(potatoes,white rice, white breads, white pasta) substitute for whole grains and stevia(sugar substitute found a health food stores, Now there's a product called Truvia at major groc stores, no starchy vegs like carrots and corn.
Portions are important too:
carbs: any whole wheat or grain- about the size of your fist
Protein: lean meats including fish- about the size of your palm (just the palm not the fingers and about as thick as your palm)
fats: olive, coconut oil- just enough to cook with or add to your salad, a fourth of an avocado
A sample day goes something like this:
7:00 Breakfast:1/2 cup oatmeal with 1/4 cup milk( I use almond milk( which you can purchase at the grocery store(non-sweetened)10 almonds (make sure they are raw)
1'2 apple sweeten with Truvia-8oz. wtr or tea or coffee
work out from 8:00-9:30am 8 oz wtr-20 min interval cardio and weight training(with weights
9:30 snack: 1 cup Greek yogurt plain w/ Truvia 1/2 berries blend or not!8oz wtr or a whey protein shake ( 1/4 cup whey protein,5 strawberries, 1/2-3/4 cup water(depends on taste)
2 slice whole wheat bread ( I use Ezequiel bread (which is a sprouted health bread (health food stores)lettuce, tomatoes, onion, peppers, pickles,2 slices of Roast beef or turkey,8 oz wtr, or iced tea (sweeten w Truvia)
3:00 snack -1 slice of Ezekiel bread w 1 tsp of raw honey and Almond butter(health food store)really good! 8 oz wtr or tea-
5:30 Dinner- Salad any amount with 3 oz protein cooked to preference( can be spice up, baked or grilled) 1/2 cup brown rice stir fried with 1 tbs coconut,sesame or olive oil add 1/2 tsp soy sauce and sesame seeds 8oz wtr
6:30 brisk 20 min walk around neighborhood 8 oz wtr
8:30-9:00 snack (optional)- 1/2 small apple- handful nuts 8 oz wtr
best part... you get one cheat meal a week! anything you want!
It's a hard diet to follow but if you prepare your food ahead of time and get plenty of snack and take them with you wherever you go it is easy and much cheaper than eating out. When I work, I just cook plenty of rice, chicken breasts,skinny beef steaks, cut all veggies, make salads and oatmeal for the week and get lots of yogurt and nuts to snack and shakes are usually a life saver!
This plan really speeds up your metabolism and helps you to lose weight really fast. you don't have to exercise that much, just 20 min cardio a day but I want to really tighten up so I do 2 times a day 20 min interval cardio and light weights. i have known people to not exercise at all and still loose weight, but I still think exercise is important and results are more likely!
Well I hope you like my program , I'll continue to keep posting about because it really motivates me to show my progress. I'm hoping to lose 20 lbs in 6 weeks! wish me luck!
Oh and still working on posting my first Ebay listing in a long time,starting at just $.77 but in the meantime, here's a new painting I recently did...haven't named this one yet either!