I am a 24 year old girl who want to get rid of the weight I gained in college. Around 20 pounds (I let myself go) And I am still in time to get my life back on track, lose all the weight, and get a long, healthy and prosper life.
My question it's pretty much about the food to avoid while I am loosing and since I am overweight, what kind of excercise routine can I perform, without hurt my knees and ankles. Also about portion control, how much meat it's good to eat, how much veggies.
I started paleo today, and so far so good. Had some tea, egss, mushrooms and spinach for breakfast. Made some roasted chicken, steamed broccoli, cawliflower, and a green salad with a couple of nuts for lunch.
asked byhellyesbbq (0)
Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!
on April 02, 2013
at 05:50 PM
Here's some of my simple pointers:
Avoid refined sugars. Avoid grains. Avoid legumes.
Portion Control: Start with a serving of meat and fill the rest of your plate with veggies. Then eat slowly until you are full. When full, stop eating.
Enjoy the journey! It's amazing what your body can do when fed the right food and moved properly.
We all look forward to hearing more about your journey.
If you are interested in mine, I've written a blog post titled "Progress" with my perspective.
on April 02, 2013
at 08:00 PM
hey - 20 lb weight gain definitely doesn't mean "you let yourself go." it could be a lot better and it could be a lot worse and you are hurt. and now - welcome to the world of nutrition! I actually recommend perfect health diet on understanding how and what to eat: http://perfecthealthdiet.com/the-diet/ it's basically: 0.5-1 lbs of meat, 3 lbs of vegetables, 1 big sweet potato and use saturated fat rather than unsaturated, with beef, salmon and lamb ranked higher than chicken or pork or nuts. Finally, try to incorporate beef broth and fermented vegetables. beef broth, it has a lot of minerals and vitamins you need, and if you don't get, your body may push you to eat more to gain these minerals and vitamins. fermented veggies have good bacteria for you. try to keep fructose (i.e. fruit) low. The graphic of their site is good.
losing weight can be tough, and maybe some of the keys are to be well nourished and avoid food toxins they advocate. With which I totally agree and most on the site do too. you can try low carbing it (i.e. only eating veggies for carbohydrates), but some people have problems with that. that's what mark sisson advocates (of marksdailyapple.com). he also seems to say on his site you should eat starch, in the amount of 1 lb of sweet potato, if you're an athlete, but it's not really appropriate if you're not active.
perfect health diet respectfully disagrees with him and says something like eating a sweet potato or rice or potatoes helps you with satiety, helps with your body's glucose requirements, and that starches, which are glucose, from potatoes, sweet potatoes, etc. are rather low-toxin and good for you and very paleo, hunter-gatherer, or rather that humans are quite well-adapted to eating these foods. they also don't count vegetables like lettuce, celery, spinach, peppers, etc. as carbohydrates since they say your body burns calories trying to digest them.
I found PHD to work better for me, others like paleo and primal philosophy of low-carbing with vegetables better.
However, if you don't feel bad eating lettuce, squash, zucchini, tomatoes, spinach, carrots, beets, etc. only for carbs, then some people here try that and live in ketosis but talk about low carb flus, and being a fat burner, etc.
I say, Experiment carefully with only eating veggies and some source of protein/fat.
Finally, the jaminets say to try some light walking outside - say a mile at 7-8 AM and a mile at 12 pm, to enhance your circadian rhythm/sun exposure. maybe try to eat a light breakfast (a banana, an egg, a small yogurt) and do most of your eating during daylight hours - 9-8 pm say. if you want, slowly shorten that as you start to experience less hunger. probably most crucial is sleeping 8-9 hours a night.
For exercises you can do, that's tough and marksdailyapple.com is better for that in my opinion - especially body weight exercises. I think he just had a post on ones you can do without a gym, or how to build up to doing push-ups or pull-ups, which are good full body exercises. you might even try weight lifting, like bench presses until your ankles/knees feel better. but I'm not a doctor and so self-experimentation (finding what works for you) is highly recommended.
it sounds tough and I wish you the best. I congratulate you on taking charge of your health and eating real food! The Jaminets say it takes you about 2 years to establish your new setpoint weight but I think their recommendations are the most reasonable, and sane and easy to stick to in the long term. Definitely these are forums where you will get a lot of good and bad advice.
last but not least, eat real food.