Picky eater wants meal plan
Dear Donovan,
I’ve been trying to stick to a diet for the past two months, but I’m not sure I’ve got it right. My eating habits were terrible and I used to wait until I was starving to eat; however, I’ve sort of levelled out. But I pick around different food groups and my portion sizes aren’t small. This I know is not good, because my caloric intake is too high and I’m trying to lose weight and also maintain a slimmer body. What I want to know is how many servings from each food group I need each day for a balanced diet that will keep me losing weight. Two months ago I weighed 250 pounds, l now weigh 220 pounds. I want to keep losing weight, but my servings from each food group are my biggest problems.
I am very happy to hear that you have been trying to stick to a diet programme for the last two months and you have lost 30 pounds. This is very good. Also, your eating habits have changed and you are no longer waiting until you feel you are starving to eat. Waiting too long to eat between meals or only eating one meal per day can be bad for your health. You could also develop a stomach ulcer and there may also be the tendency to overeat when you are so hungry.
That aside, I suspect that you have now hit a weight loss plateau. At this point your input calories from the food you eat are roughly equal to the calories you burn. In order to get further weight loss you will have to make further lifestyle changes. However, I am not sure if you are presently exercising.
The other thing is, if you want to significantly lose more weight, you will need to reduce your calorie intake or serving size of each meal. However, do you actually know how many servings of each food group you are presently eating? That would be crucial for me to advise you on the serving of each food group that you will need to eat to continue to lose weight.
It is very important to balance your diet with the need to lose weight and also be healthy. So, in a nutshell, I would say have smaller portions of balanced meals. A balanced meal in your case would be one which provides foods from all the food groups in the right proportions to make you lose weight and also keep you healthy. If possible, you could get a nutritionist to look at your current diet with a view to making recommendations on your portion size and also servings from each food group. In addition, you will need to start or increase your exercise programme. This will further help you to burn more calories and speed up weight loss. Also, exercising reduces stress and generally improves health.
Good luck!
We will answer your weight- related questions
Are you struggling to lose weight or just need some advice on living a healthier life? Tell us about your health issues and we’ll have nutritionist and wellness coach Donovan Grant answer them for you. Grant has over 12 years experience in the fitness industry and is the owner of DG’s Nutrition and Wellness Centre, Suite 16, 39 Lady Musgrave Road, Kingston 5. Send your questions to clarkep@jamaicaobserver.com.
