Healthy Weight Loss Meal Plan…?

I am 21, 5’4″ and about 190lbs. I am looking to lose about 50 lbs in a little over 5 months. I think that this is a healthy weight loss time period. I am very committed and I am starting to work out. My workouts are lasting about 30 to 40 minutes and consist of:

Monday-cardio

Tuesday-upper body workout

Wednesday-Cardio

Thursday-lower body workout

Friday-cardio

Saturday-combo upper and lower body

I have done weight watchers before and I know that it works, but I am looking to try another method without counting points.

I am thinking of something along the lines of 5 or 6 small meals about 2.5-4 hours apart (depending on when I can actually eat, but not over 4 hours). I have a general idea of what would be a good meal plan, but any suggestions would be great. Also, I am looking to tone up after I lose some weight.

Any specific ideas of exercises to do that fit within my workout plan? Thanks in advance for the help!!!! Your workout plan sounds pretty good, here are some nutritional and healthy meal guidelines: 1.Commit to consuming 4 – 6 small meals and snacks everyday. 2.

To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around. 3.Keep it simple. Don’t get too caught up on the specifics or your diet. Start by simply just counting calories. 4.Eat your foods slower. 5.Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry. 6.Avoid foods that are high in fat and calories. 7.Avoid foods that are high in sugars such as pastries, candy bars, pies and candy. 8.Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.

Comments

  1. Your Personal Trainer says:

    Your workout plan sounds pretty good, here are some nutritional and healthy meal guidelines:

    1.Commit to consuming 4 – 6 small meals and snacks everyday.

    2.To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around.

    3.Keep it simple. Don’t get too caught up on the specifics or your diet. Start by simply just counting calories.

    4.Eat your foods slower.

    5.Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.

    6.Avoid foods that are high in fat and calories.

    7.Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.

    8.Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.
    References :

  2. kbryan1111 says:

    For most people the problem when it come to meals isn’t WHAT they eat, it’s HOW MUCH they eat. Portion control is probably the most important first step to eating well.

    Sounds like you have the workout routine scheduled out well. Now just stick to it and you should be good to go.

    The hardest part of getting in shape isn’t learning what to do….. it’s actually doing it!
    References :

  3. John Ali says:

    Healthy weight is easy to maintain, just watch your diet and always exercise.,~*

  4. Caroline Bryant says:

    It is easy to achieve healthy weight by just being conscious with what you eat”*~

  5. AmandaLP says:

    I read your blog.

    I think that HAES and the size acceptance movement are wonderful, and everyone should listen to them. On the other hand, I think that for many people their ideals are unobtainable, for numerous reasons (not related to their internal factors, but to the enormous social reality external to them.)

    I also had weight loss surgery, so I am definitely a traitor to the cause. But, that is looking at it the wrong way.

    Everyone should be taught to love their bodies. And loving your body means treating it right. So what if that falls under the guise of “losing weight,” it means being good to your body. As long as the “losing weight” method does not come with “hate your body” I am generally okay with it.

    (i still agree that if losing weight is ones primary motivation, and once that motivation stops the healthy behavior will stop, then it is a failed experiment. but, treating your body well is a reward that stays regardless of the weight loss is how to approach most things.)

  6. 1derfl says:

    One good thing about being sick is losing the weight I've been meaning to lose. All I had to do was not eat.

  7. Jonathan says:

    I used to weigh 255lbs. I decided to loose weight. I am now 195 lbs and I lost the 60 lbs in 4 months. What I did was the eat anything only once a day diet. I ate a balanced meal at 12:30PM around lunchtime once a day. I did not eat breakfast or dinner or drink sodas or tea. I drank water and ate one meal a day. This allowed there to always be a 24 hour period between meals everyday. With exercise you should drop weight fast this way.

  8. Jesse says:

    There's amazing fish here, yes – lots of wild salmon.

    I hadn't seen that exact study, but I'm not surprised about the result with the CLO vs. salmon consumption. EFA Icon has pure krill oil in it (better than CLO), so while it's still not as good as having the salmon itself, it's the next best thing for the days where I don't eat salmon.

    I actually managed to figure that steal out in about 30 seconds, which is unusual for me with a long word. There's a woman I know of (a Scrabbler, actually) whose last name is that without the S, so that helped. The 3 Ks also make the number of options limited to begin with, haha

    I'm not into the broscience either. I have several ebooks specific to nutrition that I've bought, plus I'm subscribed to multiple nutrition-related newsletters. Having free access to peer-reviewed journals/articles/research as a university student is very helpful so that I can check any of the research cited in what I read. I may or may not have used that privilege to also download all of the peer-reviewed Scrabble research in the PSYC Info database…