I'm 15, 5 foot 5 and 126 pounds and bmi of 21. I want to acquire down to 119 pounds surrounded by 4 weeks for my holiday. So thats 2 pounds a week loss. S please could someone distribute me a righteous plan and how various calories i should be intake and burning. And some moral things to put away. I'm really stuck and In obligation of comfort =(
THANKYOU! xOx
Answers:
Try this:
BREAKFAST:
A bowl of Kellogs adjectives bran ( 1 metric cup)
Add skim milk ( Skinny , Physical No Fat , Tone , etc)
MORNING TEA: Small serve of fruit salad = 1 serve of fruit
LUNCH: 2 slices of wholegrain bread or a wholegrain roll
Add - one protein food such as :
- skinless chicken ( 80g)
- tuna or salmon tinned in wet (100g)
- an egg (max 2 per week)
- baked beans / legumes - 1/2 cup
Add - as much salad or vegetables as desired ( not big GI)
Either label yourself a sandwich or hold bread x 2 + protein food + salad / vegetables in any form you similar to.
AFTERNOON TEA: 200grams of low corpulent yoghurt + fresh fruit salad ( small serve)
DINNER: Divide your plate into three section:
One clause - include as abundant vegetables / salad as desired (not elevated GI)
One wedge - tag on small serve of pasta , or low /mod GI rice or sweet potato
- pasta & rice is approximately 1/2 cup once cooked
One sector -One protein food:
- skinless chicken (100g)
- fresh or tinned fish (150g)
- an egg dish ( max 2 per week)
- lentils / legumes - 1/2 cup
Dinner = vegetables/salad + starchy food + protein
Is it okay to drink 800 cal on weekends?
What is a well brought-up shipment?
Will pigging out for sometime kind you gain counterweight?
THANKYOU! xOx
Answers:
Try this:
BREAKFAST:
A bowl of Kellogs adjectives bran ( 1 metric cup)
Add skim milk ( Skinny , Physical No Fat , Tone , etc)
MORNING TEA: Small serve of fruit salad = 1 serve of fruit
LUNCH: 2 slices of wholegrain bread or a wholegrain roll
Add - one protein food such as :
- skinless chicken ( 80g)
- tuna or salmon tinned in wet (100g)
- an egg (max 2 per week)
- baked beans / legumes - 1/2 cup
Add - as much salad or vegetables as desired ( not big GI)
Either label yourself a sandwich or hold bread x 2 + protein food + salad / vegetables in any form you similar to.
AFTERNOON TEA: 200grams of low corpulent yoghurt + fresh fruit salad ( small serve)
DINNER: Divide your plate into three section:
One clause - include as abundant vegetables / salad as desired (not elevated GI)
One wedge - tag on small serve of pasta , or low /mod GI rice or sweet potato
- pasta & rice is approximately 1/2 cup once cooked
One sector -One protein food:
- skinless chicken (100g)
- fresh or tinned fish (150g)
- an egg dish ( max 2 per week)
- lentils / legumes - 1/2 cup
Dinner = vegetables/salad + starchy food + protein