I’m going to start my diet this week, what should I do?
May 8, 2012
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Posted by DavidKeep the Faith asked:
Me and my aunt was discussing our diet and planning on not eating meat for a year, I want to eat 1200 calories a day so I can lose 2 pounds a week including exercising. This is what I’m going to eat/drink throughout my diet…Green tea, broccoli and cheese, fruits, oatmeal, small salad, water, crackers, vegetables, yogurt, eggs and jello for a snack. we are also going to eat from a small saucer as well. How much weight do you think I’ll lose? I also have a weakness for eating junk food how should I stay away from it? Thanks a mil!
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Tags: broccoli and cheese, Calories, Diet, Eating Junk Food, Eating Meat, Green Tea, i8217m going to start my diet this week what should i do, Junk Food, Snack, Vegetables | 
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drink plenty of water, get physical activity, get enough sleep (not too little/not too much), and eat healthy:
This is my standard dieting answer. You dont have to follow it perfectly to be healthy, but it might set you in the right direction.
All of the following information is taken from peer reviewed health science journals, and not from: fads, word of mouth, muscle magazines, the local personal trainer, my best friend who “knows a lot,” some sponsored 2 week “training program” (or brain washing program) etc. . .
First, stay away from miracle supplements. Unless youre rich, youre not going to optimize your health by spending your money on “superfoods.”
the way to burn off any fat is to do an activity that burns the most calories (jogging/swimming/basketball/tennis etc..) Trying to target your stomach by doing crunches doesn’t have the effect of only diminishing fat in the stomach..
*Work on overall muscle tone to increase metabolism. (higher metab and healthy eating = burn more calories.)
*Work on cardio-respiratory endurance. The higher the cardio-respiratory endurance a client can attain, the higher their ability to burn fat and stay fit will be (Kosich, Daniel “Exercise Physiology” ACE 1 – 27).
Consider your diet plan combined with a plan to use the energy you consume.
eat complex carbohydrates (whole grain), 5 servings of both fruits and veggies daily, nuts/beans, try to cut out meat and add canola oil or olive oil (evidence suggests that canola oil is more heart healthy than olive oil ***provided you cut a proportional amount of fat from areas high in trans/saturated fats such as red meat*** – Source: Downs, Shauna M., and Noreen D. Willows “Should Canadians eat according to the traditional Mediterranean diet pyramid or Canada’s food guide?.” Applied Physiology, Nutrition & Metabolism 33.3 (2008): 527-535. Academic Search Complete. EBSCO. Web. 20 Nov. 2009), get your dairy, replace red meat with fish (I eat garlic roasted tuna with olive oil in the can, its very good – can get it at grocery store where canned tuna is, canned salmon is good as well).., eat red meat sparingly.
If you eat/exercise healthy, you will look healthy.
Studies show that doing 3 ten minute intervals of exercise will give you the same health benefits as doing 1 30 minute session provided you do them at the same intensity. Intensity and time are ratios to health benefits. If you walk, it will take longer to get the same benefit as if you jog.
Always consider how you will expend the calories from your diet. Its not good enough to just eat “healthy” if you dont exercise.
Studies show that the more fitness goals you give yourself, along with having somebody hold you accountable, will make you more likely to maintain healthy living. (Deborah Rohm Young, , et al. “Can Individuals Meet Multiple Physical Activity and Dietary Behavior Goals?.” American Journal of Health Behavior 33.3 (2009): 277-286. Academic Search Complete. EBSCO. Web. 18 Nov. 2009″
Get motivated before you start trying to change lifestyle patterns. Make sure what youre doing is backed up by sound reason and evidence. Nothing is more devistating (to your confidence) than to fail. If youre in college, and if your college has an academic database, learn about healthy living. Get some friends who are active with sports and such, having that social support will carry you a long long way – dont hang out with couch potatoes, theyre a bad influence to your health (Morgan, Glen D. “Basics of Behavior Change and Health Psychology” ACE 408-421.).
Recent studies have also shown that getting a good 20 minute nap in midday has its health benefits as well. There is a point in each day when everybody will feel tired, schedule your nap at this time. You’ll think better, live better.
Be realistic. If you fail, get back up and try again. And again. And again…