I am 31 years-old, 5’9” and 267 lbs. I’m getting married next in May of next year, and I want to lose some weight. The goal I have in mind is to drop down to about 225 lbs. I just joined LA Fitness, and I plan to go 3-4 times a week after work for 2 hours. I drink 3-6 bottles of water a day. I have a general idea of what kind of nutritional shakes I will be making in the morning and after my workouts. My dilemma is that I really don’t like vegetables or salads, but I love fruits. At this point I will try anything. My fiancé told to me try Greek yogurt, also. I’ve made a commitment to myself to not eat the things I used to eat and to start eating healthier. What would you recommend for healthy meals? I usually eat microwavable frozen meal for lunch every day. I was also told not to eat stuff that has a lot of saturated fat because that would make you gain weight. -Jose
Welcome and congratulations, Jose! So glad you are giving yourself a reasonable amount of time to drop 40 pounds before donning your tux for your wedding day. Hopefully the changes you make are ones you’ll keep after you’re married, too!
Until you are comfortable preparing food, it’s okay to stick with a prepared meal for lunch, temporarily. That said, you can’t rely on a 200-300 calorie entrée to satisfy or fuel you all the way through exercise right after work. Opt for a meal that has 400+ calories and at least 20 grams protein with about 10-15 grams fat. These are generally larger boxes weighing 13 oz. or more. Follow up with a fresh piece of fruit about an hour before heading to the gym.
I encourage you to eat a solid breakfast, and only use shakes as a last-minute option when running late in the morning. A piece of fruit, cup of low-fat milk or yogurt, small bowl of cereal with at least 5 grams fiber, and a turkey or soy sausage will do on most days. Switch it up with some oatmeal, nuts and berries occasionally or a wheat tortilla, eggs and salsa. You need a good base for the day to stave off hunger and keep energy levels up.
I understand you’re not into vegetables or salad. Look for opportunities to work these into a dish so they’re not piled up to eat by themselves. A little cabbage on tacos, bits of onion and peppers with potato, and diced celery in tuna salad all contribute. Pico de Gallo and avocado are vegetables and would go great with that breakfast burrito.
If you are having a larger meal, replacement-type, shake post-workout in the evening, then you really don’t need a traditional dinner. Perhaps a bowl of lentil, minestrone or other bean soup will do. Not a legume fan? A chicken and vegetables, pasta fagioli or light chicken and wild rice variety should tide you over. Another option later in the evening is a small bowl of fruit with a scoop of cottage cheese and spoonful of wheat germ, bran or cracked flax-seed.
Last notes: Good job on the water; keep it up! As far as weight is concerned, any fat (saturated, trans, monounsaturated, polyunsaturated) will contribute to gain if over consumed, as they all have the same amount of calories.
– Debbie J., MS, RD
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Jose, go for it. If you can lose two pounds a week you can easily make your goal. From personal experience, a couple of suggestions. Swear off French fries and snack foods. If you need a snack, a handful of almonds or cashews are high in protein and will satisfy. Also, be sure to incorporate weight training into your workouts. Your metabolic rate remains elevated for up to 36 hours after a weight session. It returns to normal after one hour after an aerobic workout. With weights you will burn more calories overall. But do aerobic too.