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Diet for a girl wanting to lose 2 stone??

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crasher
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2007/06/06 18:50:57 (permalink)

Diet for a girl wanting to lose 2 stone??

Not a bodybuilder nor into fitness really.

My sister has put on a few stone over the years and she has asked me to help her with a diet.

When planning it, should the same rules apply that I have for myself eg. EFA's, 6 meals a day etc etc?

If any women have successfully dropped some weight could you please indicate the kind of diet that you used and amount of calories.

Many thanks

Crasher
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18 Replies Related Threads

    Yib
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    RE: Diet for a girl wanting to lose 2 stone?? 2007/06/06 18:55:28 (permalink)
    It will be easier to give appropriate advice if we knew a bit more about her and her current situation.

    Do you mind posting up an example of what she would normally eat in a day, including snacks all snacks and drinks, etc.

    A few other main points about her lifestyle and habits can help as well and another couple points about what she's willing to do exercisewise and what kind of equipment she has access to, etc.

    Some stats may be helpful as well if you can provide them.


     
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    #2
    ToxicToffee
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    RE: Diet for a girl wanting to lose 2 stone?? 2007/06/06 19:19:46 (permalink)
    #3
    crasher
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    RE: Diet for a girl wanting to lose 2 stone?? 2007/06/06 20:31:45 (permalink)

    ORIGINAL: youngitalianbabe

    It will be easier to give appropriate advice if we knew a bit more about her and her current situation.

    Do you mind posting up an example of what she would normally eat in a day, including snacks all snacks and drinks, etc.

    A few other main points about her lifestyle and habits can help as well and another couple points about what she's willing to do exercisewise and what kind of equipment she has access to, etc.

    Some stats may be helpful as well if you can provide them.


    She is 5'8" and 11 stone.

    Wants to get to 9.5 / 9

    Doesn't really do any exercise but is willing to. Likes swimming and cycling.

    Diet is ridiculous:

    Doesn't really eat breakfast.

    Dinner between 12 - 2 usually a sandwich and crisps

    Tea depends when finishes work, can be anything from 6 - 8.30pm anything
    really but quite often chips.

    Far too much fizzy drinks

    Cheers for help YIB

    Crasher
    #4
    crasher
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    RE: Diet for a girl wanting to lose 2 stone?? 2007/06/06 20:33:23 (permalink)

    ORIGINAL: ToxicToffee

    hi mate

    this may help

    http://www.muscletalk.co.uk/m_1877186/tm.htm


    Great link TT cheers. I am sure it will make a good base.

    Crasher
    #5
    Greenranger
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    RE: Diet for a girl wanting to lose 2 stone?? 2007/06/06 20:39:53 (permalink)
    Drop calories low ish,

    Cardio

    (sorry im not weight loss expert lol)

    Shut up and squat

    UGM
    #6
    crasher
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    RE: Diet for a girl wanting to lose 2 stone?? 2007/06/06 20:44:23 (permalink)

    ORIGINAL: Greenranger

    Drop calories low ish,

    Cardio

    (sorry im not weight loss expert lol)



    Cheers mate

    very helpful

    Crasher
    #7
    flick161
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    RE: Diet for a girl wanting to lose 2 stone?? 2007/06/06 20:52:34 (permalink)
    Just replacing her junk with some real food will help...

    Breakfast is a really important meal and will stop her from eating other fat-laden foods later in teh day...

    How about
    Breakfast cup of museli/shredded wheat/branflakes and a banana
    Mid Morning apple and cup of cottage cheese
    Lunch Jacket potato with tuna mayo (go easy on the mayo and make it light), salad if nec. alternatively just tuna salad...
    Afternoon 2 biscuits/rice cakes (if she's really feeling good) or some veg sticks with salsa. Or handful of raisins and nuts
    Dinner Chicken breast and rice/Fish n Chips/Pasta with chicken or prawns (lots of different combos here)

    I think the key is portion control. Try a cup of all rice/pasta/potato combinations but no more

    Just an idea... If she wants something kinda cooked in teh morning resembling a fry up, how about some scrambled eggs, 2 slices of wholmeal toast and some grilled tomatoes? There are loads of things she can do that aren't too drastic...
    #8
    crasher
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    RE: Diet for a girl wanting to lose 2 stone?? 2007/06/06 21:25:28 (permalink)

    ORIGINAL: flick161

    Just replacing her junk with some real food will help...

    Breakfast is a really important meal and will stop her from eating other fat-laden foods later in teh day...

    How about
    Breakfast cup of museli/shredded wheat/branflakes and a banana
    Mid Morning apple and cup of cottage cheese
    Lunch Jacket potato with tuna mayo (go easy on the mayo and make it light), salad if nec. alternatively just tuna salad...
    Afternoon 2 biscuits/rice cakes (if she's really feeling good) or some veg sticks with salsa. Or handful of raisins and nuts
    Dinner Chicken breast and rice/Fish n Chips/Pasta with chicken or prawns (lots of different combos here)

    I think the key is portion control. Try a cup of all rice/pasta/potato combinations but no more

    Just an idea... If she wants something kinda cooked in teh morning resembling a fry up, how about some scrambled eggs, 2 slices of wholmeal toast and some grilled tomatoes? There are loads of things she can do that aren't too drastic...



    Cheers mate there's some great ideas in there, she'll be really pleased

    Crasher
    #9
    Yib
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    RE: Diet for a girl wanting to lose 2 stone?? 2007/06/07 03:24:28 (permalink)

    ORIGINAL: crasher

    She is 5'8" and 11 stone.

    Wants to get to 9.5 / 9

    Doesn't really do any exercise but is willing to. Likes swimming and cycling.

    Diet is ridiculous:

    Doesn't really eat breakfast.

    Dinner between 12 - 2 usually a sandwich and crisps

    Tea depends when finishes work, can be anything from 6 - 8.30pm anything
    really but quite often chips.

    Far too much fizzy drinks

    Cheers for help YIB


    Swimming and cycling are excellent. If she can do a bit more of that each week then that will make a difference. She won't try any resistance training will she?

    As for the diet, well even you can see that it is quite bad. There is room for a lot of work there.

    Is she vegetarian?


    I'd be looking to make gradual changes so that she's more likely to stick to it in the end. If she's got the motivation to start right away then don't waste time - it's very easy to just 'take a break' and think you'll have no problem getting 'back into it'. She'll have to put in the effort and stick to it to get the benefits - it might seem quite difficult at the beginning but hopefully she'll soon see that it's worth it and eventually she may wonder how she ever managed to eat so badly and hardly exercise.

    Try to cut out the fizzy drinks as much as possible - maybe substitute for sparkling mineral water or flavoured sparkling water... is it the fizzyness of the drink or the actual taste she likes?

    Meals try to make them regular. Start off with 3 proper meals or even 2 proper meals and a couple small snacks so that she has something to eat every 4 or so hours. Try to keep the protein in each meal and snack up as well..

    Up the fruit and veg. Fruit is tastey! She can't say no to fruit surely? Try to have either some fruit or veg with each meal - that's an easy one to remember.

    Drink more water throughout the day - normal or sparkling!
    Have her try green and/or white tea.. another possible substitute for the fizzy drinks.

    Definately try to have something at breakfast.


     
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    #10
    ToxicToffee
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    RE: Diet for a girl wanting to lose 2 stone?? 2007/06/07 08:36:22 (permalink)

    ORIGINAL: Greenranger

    Drop calories low ish,

    Cardio

    (sorry im not weight loss expert lol)


    why mate?
    #11
    crasher
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    RE: Diet for a girl wanting to lose 2 stone?? 2007/06/07 09:21:11 (permalink)
    Cheers YIB that's some great help.

    I don't think she will join a gym and very much doubt she'll do any resistance training. At the moment she doesn't do a right lot though so anything will be an improvement.

    No she isn't a vegetarian.

    She's ready to get into it straight away and willing to listen to advice.

    I have told her that the fizzy drinks are a big no no. Didn't think about the fizzy water though, I will suggest it to her as an alternative.

    I will definitely be looking to add more fruit and veg into her diet and perhaps home made fruit smoothies etc.

    I think she is willing to try anything to make the necessary changes and I have outlined the importance of breakfast to her.

    The points that TT raised before the diet in the link he provided seem to be the main points I need to get across to her:

    some points to think of followed by a diet

    • Calories consumed must be lower than calories expended
    • Eating more frequently is beneficial to energy levels and controlling body fat
    • Starvation mode will not allow for weight loss
    • Cardiovascular exercise and resistance training aids body recomposition
    • Strict dieting doesn’t work as a sustainable plan
    • Fruit, regardless of its sugar is a great inclusion
    • Diet pills are not required
    • Appetite and cravings can be controlled by adding protein and fat
    • Fat doesn’t make you fat


    Thanks to all the people that contributed to this thread. I think I have some good ground work to plan an effective and maintainable diet for her.

    Crasher
    #12
    cliff_vtr
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    RE: Diet for a girl wanting to lose 2 stone?? 2007/06/07 10:41:39 (permalink)
    IMO just adopt a more healthy approach, reduce sugary fizzy drinks include fruit and veg and have more structured meals especially breaki. Dont go mad as a complete overhaul is likely to feel weird.

    Replace fizzy drinks with diet versions, a lot of the new ones are really good taste wise.

    Try and get her to cycle and swim more regularly, build it up to 3-4 times a week.

    Pauk

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    #13
    Greenranger
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    RE: Diet for a girl wanting to lose 2 stone?? 2007/06/07 10:49:51 (permalink)

    ORIGINAL: ToxicToffee


    ORIGINAL: Greenranger

    Drop calories low ish,

    Cardio

    (sorry im not weight loss expert lol)


    why mate?


    As i said im no weight loss expert, but i presumed if you were
    doing more cardio than calories your taking in then energy has to come from somewhere?

    Therefore loosing weight?

    Shut up and squat

    UGM
    #14
    daveo
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    RE: Diet for a girl wanting to lose 2 stone?? 2007/06/07 10:59:24 (permalink)
    I think overweight people can generally lose lots of excess weight just by stopping eating the comfort foods they are used to.
    There's probably no need to eat less calories than she is already, she could get down to her natural size just by cutting out the sugary crap and treats and eating more wholesome foods. Eating less and more regularly is also good, as is doing some cardio, but i truly believe that most people don't need to diet, they just need to be aware of what they're eating and how it affects their body.
    post edited by daveo - 2007/06/07 11:00:55

    #15
    New2Lifting
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    RE: Diet for a girl wanting to lose 2 stone?? 2007/06/07 12:45:37 (permalink)
    Isn't half the battle already there, in that she won't join a gym (not essential but a nudge in the right direction) and generally seems to want to loose weight but not put the effort in...?
    #16
    daveo
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    RE: Diet for a girl wanting to lose 2 stone?? 2007/06/07 12:56:13 (permalink)

    ORIGINAL: New2Lifting

    Isn't half the battle already there, in that she won't join a gym (not essential but a nudge in the right direction) and generally seems to want to loose weight but not put the effort in...?


    Well, he did say that she would do cardio - swimming or cycling. IMO 2/3 sessions a week swimming/running/cycling would be fine if she has a healthy diet.

    #17
    cliff_vtr
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    RE: Diet for a girl wanting to lose 2 stone?? 2007/06/07 13:41:48 (permalink)
    you dont need to join a gym to do cardio

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    #18
    crasher
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    RE: Diet for a girl wanting to lose 2 stone?? 2007/06/07 18:51:26 (permalink)

    ORIGINAL: New2Lifting

    Isn't half the battle already there, in that she won't join a gym (not essential but a nudge in the right direction) and generally seems to want to loose weight but not put the effort in...?


    Just because she doesn't want to join a gym doesn't mean she isn't willing to put effort in. It takes effort just to change bad habits and as others have said she is willing to do cv.

    Crasher
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