I am 5 ft 5 and weigh around 15 stone. In the next few weeks I will be going on a strict diet and exerice plan. What is is healthy amount to lose per week/ per month?
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How many lbs should i be looking to lose per week + per month on a diet of healthy food and exercise?
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5 Comments
Around 5-10 pounds a week i would say.
it is “healty” to lose 1-2lb per week. dont diet so you lose more than that.
the healthy weight to be losing is about 2 or 3 pounds a week
Average of 4-11 a month is healthy. But, when you go into a strict diet and you reduce the amount of food – your body does not get the necessary ingredients like vitamines minerals proteins and fibers. I lost 40 lbs in 3 months(keep it for 6 years) and help others to lose weight by a healthy nutrition with fewer calories but all the necessary ingredients. Every one needs his own personalized program, and than – your body “decides” how much weight to lose, could be 4 pounds a month and even up to 17 pounds – the healthy way. And most important – when you reach your goal you must go on a maintaining period – to keep your weight for the long run.
8 pounds a month would be ideal but your weight loss will be totally irregular. first you lose fat, then you gain muscle and then you continue losing fat at a slower pace up/down. concentrate on establishing and following good habits and don’t focus on the scales
exercise for 1+ hours four times a week. jogging, cycling to work/school/town, swimming, surfing, dancing, aerobics, a martial art, ice-skating, roller-blading, tennis, basketball, go gym, yoga, orienteering, trampolining or garden work
example healthy menu
for breakfast have some fruit like watermelon, pear, chopped pineapple, kiwi with wholegrain cereal and milk or brown toast with topping like beans, egg, peanut butter and banana
lunch can be a wholemeal sandwich, bagel, roll, wrap with lettuce, tomato, cucumber and either tuna, chopped avocado, hummus, ham or cheese(no butter or mayo) or a pasta and vegetable dish and a tub of fruit (strawberries, figs, peach, grapes, apricots)
dinner should be 1/4 protein(beans, egg, meat, fish) 1/3 carb (potato, brown rice/pasta) and the rest vegetables. eg. pepper and meatballs in tomato sauce on spaghetti, roast beef dinner
supper can be carton veg soup or a yogurt and a piece of fruit eg. mango, cherries, orange segments
drink lots of water- with every meal, carry a bottle and try get 1.5l daily
snack on herbal tea eg. apple, ginger, chamomile
treat- innocent smoothie, popcorn, pancakes with stewed apple and Cinnamon(no sugar), oven chips and bean chili.
be prepared for the the after workout hunger with healthy prepared food
get a friend, sibling or parent to exercise with you