-
Visit MyPyramid.gov and use the pyramid plan calculator to determine how much of each food group you should be consuming. For example, a good diet program for a female who is five feet four inches tall weighing one-hundred and thirty pounds---and who is thirty nine years of age---should consume six ounces of grains, two and a half cups of vegetables, two cups of fruits, three cups of low fat milk or dairy and five and a half ounces of low fat meat and beans. Keep extras such as oils, fats, and sugars down to around two-hundred and sixty five calories.
For example, at breakfast you might have a package of oatmeal or slice of whole wheat bread (lightly buttered), a cup of sliced apples or an orange and a half cup of milk.
For lunch, try a sandwich that includes two pieces of whole wheat bread, two ounces of light turkey or chicken, one slice of low fat cheese and lettuce and tomato. Consider substituting mustard or ketchup for mayonnaise as those condiments are lower in fat. Also have one cup of fruit juice (making sure that it is one-hundred percent fruit juice).
For dinner, have a two to four ounce piece of grilled or steamed chicken, a half cup of broccoli, and a half cup of lightly buttered mashed potatoes. Have another cup of milk, and for dessert try some pudding or other low fat dessert. -
Combine an active exercise program with your diet regime. You should exercise at least three days per week. Days of rest are important so that your body can recuperate from the rigorous activity. You should start out with a simple exercise routine, such as walking, and then graduate to weight training or even marathon training if you desire.
On day one, start out your exercise program with thirty minutes on the treadmill. Increase your speed by ten percent every six minutes except for the last six, which are saved for cool down. Continue with three sets of push ups (ten repetitions each) and then three sets of standing row exercises. To do standing rows, wrap a towel around a pole or other fixed object. Grasp the ends of the towel, place your feet against the object, and lean slightly backward. Pull yourself forward, using your back muscles.
End your workout with three sets of ten abdominal crunches.
On day three of your exercise program, do three sets of ten basic squats--using the back of a chair to keep your balance--as well as three sets of ten crunches and the thirty minute treadmill routine as explained on day one.
On day five of your exercise program, do three sets of ten bicep curls with a five pound weight in each hand. Rotate from the left to the right, and increase the weight by ten percent if it is too light. Follow the bicep curls with triceps presses. Similar to the bicep curl position, stand with your hands at your sides and with a five or ten pound weight in each hand. Maneuver the weight behind you so that it rests on your buttocks. Raise your right arm backwards as far as you can and hold for one second, lowering the weight back to the starting position. Do this for ten repetitions on each arm for three full sets.
Follow up with three sets of ten abdominal crunches and thirty minutes on the treadmill as explained on day one.
