What do you think about my diet plan?

i like you set up! for dinner if you want to try something new you could make a salad or a piece of grilled chicken i know that fills me up. you could also make a grilled chicken salad! :happy:

Get some heatlhy snacks in there so you're not starving by lunch time, preferrably fruits and veggies and I agree bring your own lunch. Also, increase your workout routine as time goes by (number of sets or weight).

I agree with Emily on the fruits and veggies.

Speaking as someone who has fought their weight all their life, in order to be successful, you have to LIKE what you are eating and there is no human being alive who can LIKE eating the same thing every day.:grumble:

Also, you will lose faster by eating more often. Breakfast, mid morning snack, lunch, mid afternoon snack, dinner. If your schedule is such that you have to move things around a bit, maybe have 2 snacks in the morning because your schedule means a late lunch, no problem. Ditto for if you prefer to have one of your snacks after dinner instead.

The food purists will probably not agree with me, but one of the fastest and most filling routines I have found for breakfast is to do a shake, a Slim Fast Optima type(make sure it is this variety as the original Slim Fast type is much higher in carbs and sugar and won't keep you satisfied for as long). Kroger and Walmart have their own brands that have the same basic nutritional values.

About 2-3 hours after I have the shake ,I have a banana, or a 6 oz. container of low fat yogurt. I also have about 8 shelled unsalted almonds. (You can buy them in bulk at your grocery store.) Yoplait Light or the Dannon Light and Fit are the two I prefer, because they are relatively low in sugar, so your blood sugar won't spike up and down and leave you feeling hungry. (If you do some label reading you may find store brands that will work as well, but watch the sugar content.)

If you have access to a microwave at school, you can choose a Healthy Choice, or Smart Ones or Lean Cuisine entree for lunch. Just keep your eye on the sodium content. It would be better yet if you can put together your own healthy lunches, but I know that isn't always possible.

Dinners at home leave lots of possibilities. Check out the recipe section of this website for dinner and other options.

A good snack is a mix of protein, fat a carbs to keep your blood sugar from bouncing up and down, which prevents you from feeling dragged out and from becoming ravenous.

Among my favorites, in addition to the yogurt and almonds mentioned previously are: 8 almonds along with a 100 calorie pack of Craisins (These are dried cranberries, packaged by Ocean Spray. They come in 100 calorie packs (available at Costco, and maybe other stores as well) You can also buy them in bulk package and weigh them to create your own snack size packs. Another of my favorite snacks is an apple, such as fuji or gala, and a single serving of string cheese.

One last hint I would give you is to get yourself a diet scale. An inexpensive one is available at Walgreens, and I am sure there are other sources as well.

Become a label reader. You will be amazed at where fat and sodium hide in prepared foods.

In regard to your exercise, it is good to build muscle but cardio work is what burns fat. The walking you mention is good, but I would try to add some more cardio, maybe another mile or two of walking, or some other aerobic activity.

Good luck. I hope you will look toward anything you do as a lifelong commitment to healthy eating and an active lifestyle, rather than a "quick fix" to lose a few pounds.

its good to plan out your workouts....but don't be afraid to focus on 1 muscle group....the actual strength & building of muscle tissue comes when the muscle is at rest....so you don't want to double on the same exercises every day.

for example:
monday: AM = arms & shoulders; PM = abs
tuesday: AM = legs; PM = xtra cardio (do a 30 min brisk walk around the block)
wednesday: AM = abs; PM = chest & back muscles
thursday: AM = rest; PM = xtra cardio
etc, etc, etc

You can always find plenty of workouts on YouTube (for free - I like the 8min series) or pick up a DVD that allows you to change up the workout (I'm a fan of the Biggest Loser Yoga - you can modify the workout based on level of skill & time available)....

Mixing up the exercises along w/ a different # of reps/weights is best for muscle confusion - which is the best way to get into shape (& ultimately lose weight).

I definately think that you need to change up your food. There are sooooo many options! I also think that you should bring your lunch to school. If you aren't the one who makes it you don't really know what is in it. Plus, you and your body will get bored quickly with the same food everyday.

As for the exercise you HAVE to have cardio to really lose the weight. Cardio is where the fat burning comes in! Also, change it up too. Doing the same routine for so long will get boring and your body will grow immune to it. Try new exercises every few days and trick your body! You'll get a lot out of it.

Remember...this is not and cannot be a 3 month diet. This is for life. You can't be sooo strict on yourself or it will never last. Trust yourself and change your choices and the weight will come off!

Good luck!


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I must be nuts, but this looks like a plan to fail!

You need a healthy variety of foods, veges, fruits, nuts and beans, lean cuts of meat! You will quickly put your body in starvation mode and not lose any weight doing that plan! not to mention serious constipation from lack of fiber.

I see no Omega 3 fatty acids! To many carbs and where is your antioxidants! There are many healthy weight loss web sites with great menu planning sections. Take your own lunch to school, Banana 7 days a week?, where is the oranges apples and berries? you need balanced nutrition. it is like driving a car with an empty fuel tank! No gas, No go! great exercise plan, wish I could keep up, without fuel you won't either!

Hi there,
This is just my little bit of advice, I am also 5'2 and started out at 158 lbs.

Cardio will be your friend for weight loss along with a healthy diet. You need variety in this diet and you should be eating every 3 hours, have healthy snacks in between those meals. I always have skim milk with my cereal if you still want to do that. good snack in between your breakfast and lunches are fruit with cottage cheese, bell peppers with hummus, oatmeal, I love oatmeal!!

Also, take your lunch to school, you can eat the occassional lean cuisine which is what i did, just don't eat too many of them. Turkey sandwiches on whole grain bread are delicious with mustard and I love the Kraft fat free cheese slices. Also, the Arnold Sandwich thins are delicious and very high in fiber, check those out!! Baked Lays chips on the side, usually about 120 calories and 3 grams of fat.

And dinner eat lean protein and I load up on veggies. Steamfresh makes some excellent ones that you just pop in the microwave. And I usually add a big salad with low fat dressing such as Kraft fat free thousand island or Newman's Own Sesame Ginger, they are both tasty.

And whenever you are craving something sweet, which is pretty much a lot of the time for me, I am in love with Skinny Cow ice creams!!!

I am also 5'2 and 140 pounds...and I'm 20. I'm so mad at myself for gaining the weight. What's your goal weight? School food definately messed me up in my first year of college!! Good luck!

Ditto what many are saying - eat every 3 hours, and you need more fiber. There are plenty of tasty cereals and cereal bars with good fiber content.