I've devised it Using Info from My Physician,
The LCC Fitness Ctr , the MSU Nutrition Ctr
and YEARS of Magazine Articles!
A PORTION OF FOOD IS NOT SIMPLY THE AMOUNT WE CHOOSE TO PUT ON OUR PLATE! SO WHAT IS A "PORTION"?
CHICKEN/FISH 1 Portion= 1 Fillet or 1 CUP CUBED/COOKED
Starches= 1/2 Cup (corn, peas rice ect..)
Bread / Potato's = 1 Piece or slice
Fruit = 1 piece or 3/4 cup
Vegetables= 3/4 Cup
And Prepared foods = FOLLOW THE LABLE!
I Try to allways get 7-9 hours of sleep every night-- and wake-up at the same time each day. This keeps My internal clock "in-sync" and helps regulate My metabolism!
Skipping meals not only lowers Your metabolism, but also sets-You-up to eat even more later-on when Your blood sugar "bottoms-out"! I'm NOT a breakfast person- but I try to eat one of the following before 10 am.
2 slices of low-fat cheese & a piece of fruit
1 serving of Low-Fat/ Sugar free cerial w/ 2%Milk
1 Egg (cooked w/out fat) 1 piece "grainy " bread
1 Slim-Fast Meal Bar or Shake
I work-out 20 minutes a day, 3 days a week now. I started at 15 minutes 3x a week,
-- and I plan to add more days soon.
Exercise boosts the metabolism, not only while working out, but for 4-6 HOURS afterwards!
Try to do it early in the day-- That way You burn extra calories all day-- and sleep like a baby at night!
Exercise also keeps You from losing lean Tissue while losing fat-weight... so You are less likely to gain-back what You lose! Besides; Since muscle weighs more than fat-- and takes up less space, You can wear a smaller size at a higher weight!
(Like a size 8 at 150 Lbs instead of at 135Lbs!)
I circuit train , Tae Kwon Do,and Dance!
Do what YOU enjoy! And Make it FUN!
You're more likely to stick with it!
There are going to be days You have to
FORCE Yourself--
BUT DO IT! You'll be glad You did!
Eat Your Biggest (calorie / fat wise) Meal at lunch-- It Fuels you up for the rest of the day, and keeps you from overloading your digestive system too close to bed-time.
LUNCH: LARGE SALAD OF MIXED GREENS WITH GRILLED CHICKEN -OR- BOILES/CHILLED SHRIMP/ARTIFICIAL CRAB MEAT AND 3 TBS FAT-FREE DRESSING. PLUS 2 SERVINGS OF FRUIT
OR- 2 SERVINGS OF COOKED VEGGIES, 2 SERVINGS OF FRUIT AND EITHER A BAKED CHICKEN BREAST - A BROILED FISH FILLET- OR A BROILED LEAN HAMBURGER PATTY.
