You can’t spot-reduce. Genetics determines where you gain weight, and where it gets lost from when you lose weight. Also, no one can come up with a complete diet plan for you. There are too many variables—what foods you have available, what you like to eat, what you can afford. Plus, when you to design your own nutrition plan yourself, you’ll have knowledge that will help you make good nutrition choices.
I’d suggest that you start by keeping a journal of everything you’re eating now—amounts, too. And then look up the nutrition properties of each food; the number of calories, amount of protein, carbs, fats. That information is on the label of packaged food, and here’s a site that can help you with figuring out nutrition properties of things without labels --->
Nutrition Data and Calories. Be sure to look at portion sizes. Many people think they’re just eating one portion, when it’s really two or three.
Then, figure out how many calories YOU need every day here --->
Calories Needed Calculator. Be sure to read the paragraphs at the bottom for guidelines on losing weight.
Then what you need to do is alter your nutrition so that you’re eating healthy foods in the right amounts. If you want to maintain your target weight for the rest of your life, you need to design a nutrition plan that you can easily keep to for the rest of your life.
For the best weight loss/weight maintenance, you need to do cardio activity at least five days a week, and it should be for at least 20 minutes; more, if you’re trying to lose fat. And, any weight training program should be geared toward weights as heavy as you can lift 6 to 10 times, for 3 sets, 4-5 times a week. Lifting light weights for many, many reps doesn’t do much for weight loss or for gaining muscle/strength. If you don’t have time to do both, cardio is more important. A good start on a weight lifting program is here --->
Beginning Workout Plan. There are actually no weights involved in this beginning program; it’s designed to get your body—joints as well as muscles—ready for lifting weights. It takes much longer to build up your joints and connective tissue than building your muscles. You don’t need to have a gym membership to do cardio or lift weights, and that can save time when you don’t have to travel to a gym.
Be sure to check out our Nutrition forum, and our Cardio and Losing Weight forum. Search if you have a question, I bet a lot of your questions have already been discussed!
