Slimming down

Question
Hi! I'm sorry if this has been asked before, I haven't read all of your previous questions... I'm 17 years old, 5'9'' and 170 lbs. I am relatively active but I'm able to identify my problem as portion control & food choices. I have been making a very successful effort in eating well and working out daily for the past week. My goal is to lose 10-15 pounds before Beach Week (first week of July) and perhaps 10 more before college begins. I was wondering if you could give me tips on healthy snacks I can have, and any other motivational tips you have; I tend to lose the motivation after about 2 weeks but I on't want that to happen again. Anything would be appreciative : )

Answer
Hi Sara,
You have hit on the three most important aspects to losing weight; working out, healthy eating, and motivation to keep at it!  Sounds like you are off to a fabulous start.  Make sure your exercise counts.  Make it intense, and give it 100%.  Keep it brief - never longer than an hour - ever.  

As for the healthy snacks, keep the calories to 250 to 300 calories max.  Make sure each snack has a balance of protein and carbohydrates.  Some examples are; cottage cheese and 6 to 8 crackers, yogurt and a piece of string cheese, turkey breast rolled up in a low carb tortilla, or an ounce of almonds and an apple.  I believe that the diet should consist of fruits, vegetables, nuts, seeds, and lean sources of protein (chicken, fish, turkey, etc.)  You may also want to find a nutrition bar to keep in your purse for those times that you need a quick snack while away from home.  The Luna Bar would be a good option and it can be purchased at grocery and health food stores.  Also, make sure you are consuming enough water.  Aim for a minimum of 60 ounces per day.  Increase that if you are losing fluid through perspiration during exercise.  Eat a meal every 3 hours while you are awake to keep your blood sugar stable and thwart hunger.  Below is an example 6 meal daily eating plan:
BREAKFAST   
1 whole egg & 4 whites           149
1/2 cup oatmeal                   150
                                        299
SNACK   
1/2 cup 1% cottage cheese   90
1/2 cup low fat fruit yogurt   113
                                      203
LUNCH   
3 oz tuna canned in water   111
1 Tbsp light mayo            40
1/2 granny smith apple chopped    40
                                             191
SNACK   
1/2 protein bar            125
10 baby carrots                    40
                                         165
DINNER   
3 oz chicken breast           121
1 cup broccoli                    46
1/3 cup brown rice            72
                                     239
SNACK   
PROTEIN SHAKE:   
1 cup skim milk                    85
protein powder (10 gm protein)    57
1/2 cup berries                    30
                                                172

The numbers out to the side of each item are the calories, with the total for each meal as well.  

The final piece of the weight loss puzzle is how to stay motivated long enough to see significant change.  Most people can start a nutrition and exercise program with lots of motivation and enthusiasm.  However, after a few weeks the "gusto" will fade.  Psychologically, motivation is a factor of desire and feedback.  When an individual desires a change, AND they receive feedback that their efforts are producing the desired effect, then they will be motivated to continue.  You need to find your feedback.  It needs to be a way of measuring progress toward your goal.  A scale is the most common feedback method used.  However, there are a few other really good ones.  If you want weight loss from your midsection, then take a tape measure, or a piece of string, and loop it around your waist right at your belly button (without sucking in your stomach).  Take this measurement at least once per week and look for it to be going down.  Another good gauge is a pair of jeans that fit snug.  If you are losing weight, your jeans will become looser.  Don抰 wear these jeans, as wearing them will tend to stretch them a bit.  Just try them on once per week.  One final, very effective, method is to take a photograph.  Photos don't lie, and progress will be evident, especially if you are trying to gain muscle and lose fat.

Pick your method, and then begin keeping track of your progress.  Seeing the progress will give you the motivation to continue.  Many times people will not see progress, and thus stop trying.  A better alternative if you are not seeing any progress is to change what you are doing and try again.  Once you find what works, you are that much closer to reaching your goals!

Well, enough talking about what to do, go take your first measurement and get busy.  The beach will be here before you know it!

Dr. Bret
doctoremery.com

1. Prev:vegetable juice
2. Next:gaining