Starting today, I need to start losing weight for homecoming. It’s September 19th, I’d like to lose 10 pounds by then. I’m 15, 5′4 145 lbs. A lot of it is muscle though, seeing as I’m a gymnast. I need a strict diet and exercise plot laid out for me so I can stick with it. Give me the foods I can and can’t eat ect. I’d like to eventually lose 20 pounds but since I have 30 days before homecoming, I thought I’d be a small more realistic. Advice is greatly appreciated! Thanks in advanced. 
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Tags: Days, exercise, gymnast, homecoming, like, Lose, losing weight, pounds, realistic advice, strict diet
Eat jolly ranchers, suck on them and spit it all out.
Eat egg whites (2) for breakfast. Eat a small apple for a snack before lunch. Eat green salad and lean protein for lunch and dinner. By lean protein, I mean skinless chicken, turkey, fish, soy burgers and quinoa.
Treadmill
Start with incline at zero and speed at a comfortable pace (walking or jogging). Perceived Exertion (PE)=Level 5 (see Perceived Exertion Scale).
1 Minute: Raise incline one or more percent every 15 seconds. PE=5-6
1 Minute: Reduce the incline one percent every fifteen seconds. PE=6-7
3 Minutes: Walk or jog at a steady pace. PE=5
Repeat entire cycle for 30 or more minutes
Approximate calories burned: 320(based on 140 lb person)
Elliptical Trainer Using manual program, enter workout time as 30 minutes and choose appropriate level
6 Minutes: Set ramps (if option) and resistance levels at medium level. PE=5
2 Minutes: Set ramps at highest level and increase resistance every 30 seconds. PE=6-8
2 Minutes: Lower ramps and resistance to comfortable level. PE=5
6 minutes: Set ramps and resistance to medium and go backwards. PE=5-6
Repeat entire cycle for remaining time
Calories Burned: 250-300 (based on 140 lb person)
10 pounds is ~ 36,000 calories. Divided by 30 and you get 1200 calories per day. This needs to be your daily caloric deficit!
A daily kick but workout will burn 600-700 calories tops (1 hour of elliptical at level 12 or above). You would need to drop another 600 calories from your food intake.
I reckon that you goal is not realistic. Give yourself at least 6 months to loose 10 lbs.
i know you’ve probably heard this before but always eat breakfast even if you overate the night before. just a bowl of cereal or toast will do.
only drink water or green tea, no soda no liquor. i absolutely despise black coffee so i still place cream sugar and whatnot. its no biggie lol.
exercise. exercise. exercise. i like to do aerobic cardio tapes or go running because thats when you burn the calories and lose stout. after cardio, you should do some do pilates, yoga or some squats to tone your thighs.
try not to snack so much when your watching tv or around the house. you can eat ice cream and things like that every once in a while but a small serving at least.
most importantly, exercise after dinner. i know this is probably the bone idle part of the day but when i was trying to lose weight, i would always pop in an exercise tape, whether it was cardio or pilates, after dinner to burn it all off so that i wouldnt go to bed all full. dont eat after dinner either.
before bed, do some situps so that when you wake up in the morning you dont have that bulge around your stomach.
when your craving something you shouldnt, chew a peice of gum or suck on a hard candy. or fill up on water.
buy some fruit cups like apples or pears. they’re only like 70 calories and they’re yummy and excellent for you.
i dont know what kind of food you like to eat, but part size is very vital. eat slow and chew your food at least 20 times before swallowing, thats what i like to do and oddly you dont feel so full afterwards.
willpower is the key. remember you can lose but much weight you wanna. it is possible but its only in your control. please be safe and realistic about it, im sure you’ll be pleased with the results in the end.
hope you reach your goal and have a fantastic homecoming(:
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