Need a healthy long term eating plan? Real answers please!!?

Question

here are the stats:

68 inches

162 pounds

26% body fat

cardio 45min 3x week

weights 20 min 2x week

roughly 1800 - 2000 cal per day

I would like to be 145 pounds and back down to 19% body fat.

Please help with some real suggestions. I am willing to invest the time and effort just need some direction.

Answer 1

ok do what ur doing on caridol and weights, but on the cal part try to keep it under 1600, then slowy make ur way to 1200 a day then when u get to ur goal weight just keep it between 1400-1600. really it should help. hope it works out for you wich every way u go.

Answer 2

for a workable diet  

here is what my dietician suggests .  follow a practical diet. start your meal with a soup or a huge salad. this fills u up. Make sure your plate has this ratio - 50 per cent  veg, 25 per cent  carb.remember potatoes, corn and peas come in carbs category,    25 per cent  protein.this will prevent cravings too.have a protein shake if you like too.an occassional treat is OK. have a snack every three hours. fruit ideally berries,  or soy nuts. just 2 tbsp of soya subsides hunger pangs. switch from white rice and bread to brown. eat 900gms of veggies a day.Lose a kilo a week. that is  permanent loss.  pick an exercise regime you like.  

get a pedometer and  try to take 10,000 steps everyday.  

Answer 3

Theres this book that i read recently that has a whole set of diet plans and directions. It is really useful to me as it is not one of those crash diets like southbeach/atkins that does not really work or has really extreme odds. It focuses on healthy diet and balanced diet. Recipes are included, telling you what to eat for a month, and you can mix and match after that. They are really tasty, but healthy. You can lose weight, but not starve at all, if you follow it well.

Do check it out as it is really good.

The book name: The fat resistance diet

Author: Leo Galland