Carnival weight loss plan
Dear Donovan,I want to lose approximately 15 pounds in time for the carnival road march later this month. At present I am 145 pounds, at 5ft 6. My diet now consists of canteen breakfast — servings of starches and curry or stew chicken; lunch is rice, protein and raw vegetables with soda; and dinner is most times potatoes with a protein, or pasta with a protein. I drink water, apart from the occasional soda. I don’t really snack, unless it’s the occasional bag of nuts, but my lifestyle is very sedentary and my job keeps me seated for six to eight hours per day. I don’t have time for exercise generally, but a group of us has started going to the gym for an hour after work in the evenings. Can you provide me with a meal plan for breakfast to dinner that I can adopt in the next few weeks to have my body fit and ready?
The carnival season is upon us and summer is just around the corner. These times are usually times to show off a fit and good looking body. No wonder, during this period many people are in a frenzy to have their bodies ready!
I only wish you had started the diet part of your programme earlier so you would have had enough time to lose the weight and tone up after. However, it is what it is and it just means you will have to do a relatively drastic programme in order for you to get ready for the road march. However, the good news is it can be done!
I am also hoping that over time you will make this weight loss programme into a lifestyle so that you are able to maintain your weight and your health. I should also point out that in order for you to lose weight overall, you will have to cut your calorie intake. This you can do by eating less or exercising, or a mixture of both factors. However, it should be noted that while it is important to cut food intake, it is even more important to take the opportunity to eat in a healthy way.
A reduction in calorie intake usually will force the body to use up some of its reserved fat. Over the next three weeks of your weight loss programme, your programme will also likely need to be adjusted each week. This will prevent you from going into a weight loss plateau.
I am going to give you a two-week meal plan that should help you. The assumption is that you want the carnival body more than you want to eat the nice foods. It would also be good if you can do a three-to-five-day detox programme as this will help to get the tummy down.
WEEK 1
Breakfast — 7:00 – 8:30 am (take one option)
a) Half-portion regular breakfast (one to two days only)
b) 6 – 8 oz meal replacement shake
c) 12 oz green juice
d) Saucer-size steamed vegetables with food (pumpkin, Irish potato, green bananas)
Mid-morning snack — 9:30 – 11:00 am
1 fruit or 12 oz coconut water.
Lunch — 1:00 – 2:00 pm (take one option)
a) Half-portion regular meal (one to two days only)
b) Light soup
c) 6-8 oz meal replacement shake
d) Protein and raw or steamed vegetables (protein should not be fried)
Mid-afternoon snack — (3:30 – 4:30 pm)
1 fruit/yoghurt
Dinner — 5:30 – 7:00 pm (take one option)
Can use similar option as lunch (lunch may be cut into two portions and one portion used for dinner)
Water
5 – 7 glasses per day
Exercise
1 1/2 hr per session.
WEEK 2
Breakfast — 7:00 – 8:30 am (take one option)
a) Yoghurt and one fruit
b) 1 1/2 – 2 fruits
c) 12 oz green juice
Mid-morning snack — (9:30 – 11:00am)
12 oz coconut water/fruit.
Lunch — 1:00 – 2:00 pm (take one option)
a) Saucer-size portion protein and vegetables
b) Light soup (8 – 12 oz)
c) 6 oz of meal replacement shake
d) 2 – 3 fruits
Mid-afternoon snack — (3:30 – 4:30 pm)
1 fruit/1 yoghurt/12 oz coconut water.
Dinner — (4:30 – 7:00pm)
Same option as lunch
Exercise
1 1/2 hr per session.
Water
5 – 7 glasses per day
It is also advised that within week two you do two to three days where you are having fruits, soups, vegetables and vegetable juices only. This will further help to reduce your calorie intake and result in greater weight loss. If you do this programme properly you should get six to 10 pounds of weight loss for the two weeks. It is very important for you to eat on time so that you do not get too hungry. Drinking water periodically can also help you to control your appetite.
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, 39 Lady Musgrave Road. Call him at 876-286-1363. E-mail questions to clarkep@jamaicaobserver.com.
