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To safely lose the weight you can follow the diet I am right now. With this program you try and burn a pound a day. Its a lot of work but realitively easy to do.

For me at 5'9 286lbs my goal is 175. So 111 pounds is my goal. So If I follow this to the letter Im looking at 3and a half to 4 months if I don't plataue.

I know it seems boring but heres what Im eating.

Breakfast- Wight Watchers Cookie/2 8oz glasses of water.

Lunch- Slimfast diet Shake Small 1$ salad from a fast food joint (only use 1/2 the dressing they give you)

Dinner- 1 cup cooked rice, 1 cup steamed veggitables, 1 baked chickenbreast (assorted seasonings) I alternate the chicken with lean pork loin (6-8 oz) or 5-6 oz of very lean beef.

I do snack and that is an all day thing. 2 bannanas 2 apples 1 cucumber (about 10 1/4 inch sliced pices.

Total calorie intake is around 1500-1700 daily.

I use the Eliptical excersisor for 40 min. At my weight that's about 700 calories.

5 min walk on tredmill 3.5 mph that's about 50 calories

5 min run at 6mph on tread mill for about 100 calories.

30 min on the stationary bike for alternateing fast and moderate for 700 calories

Now add in that if you get 8 hours of sleep you burn an additional 960 calories you are now at a calorie deficit.

3500 calories = 1lbs. So I always have to add more activities in . I walk the halls at work, take the stairs rather than the elevator, park in the far part of the lot.

all this adds up and right now im at a -3443 calorie deficiet. in 3 days im down 2.5 lbs. Platauing is when your boby wises up to what you are doing and as you get more fit excersise becomes more efficient and it will take longer sessions or more intense ones than you are doing now. I should platau about 210lbs. But after dropping 70lbs I can afford to work a little harder.

Make sure you take a good multivitamin as well. And if ANYTHING really starts to hurt or become swollen see your doctor.

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13y ago

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