I went from being 5’10 190 to 250. I’m currently back up to 210 (holiday relapse) with a low of 198 over a six month period.

I used the Fat Smash diet, but the basics are pretty simple.

You should be eating small meals 5-6 times daily, instead of one large meal, or starving yourself. This will boost your metabolism, prevent hunger, and stop your body from going into ‘starvation mode’ which will store any calories you dont immediately burn as fat.

1. Aerobic exercised at least 45 minutes 3X/week. I used an eliptical and jump rope.

2. Weeks 1-2, strictly vegan diet, no meats, oils, dairy, or starches. Lots of vegetables, some fruits, tofu/legumes for protein. Lots of salad, but NO DRESSING. You will notice your largest weight loss during this time, as well as clearer thinking and better sleep. Drink only water

3. Weeks 3-4, same diet, but you can add one egg white per day, as well as one serving of oatmeal or whole grain cereal per day. You can add a tiny amount of fat free dressing to your salads. Increase your excercise time to a minumum of 1 hour 3X per week. Try to incorporate some strength training at this point. I used sit-ups, push-ups, and some swiss ball exercises. Drink only water.

4. Weeks 5-6, you can add one small serving 4-6 oz. per day of fish or lean chicken. MAINTAIN your exercise schedule. You can add one serving of coffee, tea, or diet beverage per day (No sugar)

5. Weeks 7-8, You can add one serving of lean meats one time per week. Try to increase your exercise some more.

Around this point, you will hit a plateau, where you will stop losing weight. I hit mine at about ten weeks, or around 35 lbs off. At this point, go back to step one, and change your exercise routine. I switched my aerobic to running, and added two days of Brazillian Jiu-Jitsu per week. You WILL get off track at least a few times during this cycle. What you’re supposed to do then is go back to step one for two days of every day that you broke your diet.

At this point, you will have re-wired the way you eat, and it will be easier to maintain your diet. You can add small portions of your favorite junk foods again, but try for no more than once per week, and when you do, remember to offset them with at least two days of vegan to clean out your system again.

I don’t really know what to do about the stretch marks. Someone told me to try cocoa butter, but I haven’t bothered.

Good luck!!

Exercise a little bit more (30-45 min per day) and eat 5-6 small meals throughout the day that are nutritionally sound…Just google "diet" and you’ll be able to get all sorts of helpful tips.

Eat healthy several times a day( 3 to 5 small meals). Your body switches to FAMINE when you don’t eat. It will hang onto fat cells in desperation because it does not know when more is coming> Eat items that are hard to digest and stay with you (fruits and veggies) Avoid fast digesting foods.
Exercise even if you are just standing and moving and twisting to music or your favorite drama on TV. MOVE.
Swimming is great if you can get to the Y.

·It is important to maintain a good diet so you don’t compromise your health. Damage done because of lack of nutrition is not worth a nice body. Some diet damage cannot be fixed.
·
·When you deprive your brain, the brain will take other body cells to convert to the elements that it needs. And the cells it takes are BRAIN cells. OOPS. I don’t want to lose brain cells to have thin legs. But I would like to have both.

Also, a quick weight loss is usually a water loss and that loss will come back ASAP. You cannot loose FAT more than 2 to 3 pounds a week. Any more than that and you are loosing water and muscle mass (not good)

AND DON’T GO ON A DIET. DECIDE TO MAKE A LIFE CHANGE TO A HEALTHY LIFE STYLE.

1) fruits and veggies, all you want, organic, raw, vine-ripe if possible. Steamed is OK, sautéed is OK even canned or frozen is OK, but lots of them.
2) limited or no meat. Linked to heart diseases, high blood pressure, cancer, arthritis, etc.
3) nothing fried, sauté in olive oils
4) no FAST FOOD- is junk, no nutrition, empty calories
5) NO PROCESSED FOOD. if you can’t pronounce it don’t eat it.
6) nothing white, salt, sugar, mayo, milk, (or at least in moderation.)
7) NO DAIRY-dairy is great for baby cows; your body does not even digest it properly. check out http://www.notmilk.com
EXERCISE- and be sure to refresh your body with water and fresh fruit
9) NO PROTEIN SUPPLEMENTS. Muscle is made from water, replace the water. You get enough protein from the food you eat, You get more protein from spinach than the supplements you take and your body does not get toxic on food protein the way it will with supplements. Supplements can really tax you liver.
10) Good supplement would be Omega 3, B-12 and Juice Plus+
http://www.juiceplus.com/nsa/pages/Home….
11) NO CARBONATED DRINKS, or at least limited. They actually dissolve the calcium in your bones.
12) Calories in calories out.

AND DON’T GO NUTS, MODERATION.

·

1) Keep it simple first
here’s 2 articles on eating healthy -
http://lose-quick-weight.blogspot.com/2007/08/lose-quick-weight-sensible-ways-to-shed.html

http://diets-and-exercise.blogspot.com/2007/09/take-control-of-your-body-with-healthy.html

AND steps for fat loss success

http://bestways-to-losebellyfat.blogspot.com/2007/11/6-steps-to-fat-loss-success-for.html

2) Eat steam food, vegetables, fruits, lean meat

http://bestways-to-losebellyfat.blogspot.com/2007/09/lose-10-pound-fast-key-superfoods-you.html

3) drink plenty of water and green tea

4) Avoid junk food, snacks and soda drinks

here’s 5 Foods for Instant Healthier Diet

http://bestways-to-losebellyfat.blogspot.com/2007/11/5-foods-for-instant-healthier-diet.html

5) have 5-6 healthy meals a day (1 plate size only) to keep the tummy
satisfied

If you’re not too sure on how to plan it, try this link
http://www.squidoo.com/fatloss4idiotsreviews/

6) exercise – combine weights and interval training.

here’s a review link to a worthwhile workout, turbulence training
http://www.squidoo.com/turbulencetrainingreviews/

http://healthiest.turbulence-training-routine.ever.com/

29 exercises you can do at home to burn belly fat
http://bestways-to-losebellyfat.blogspot.com/2007/11/29-exercises-you-can-do-at-home-to-burn.html

For abs, read these blogs (great articles on abs) –
http://thetruthaboutsixpackabs.blogspot.com/2007/09/abdominal-exercises-truth.html
http://www.squidoo.com/thetruthabout-sixpackabs1/

and for women after the age of 30

http://thetruthaboutsixpackabs.blogspot.com/2007/11/how-women-can-get-six-pack-abs-even.html

and learn why crunches is not the answer
http://thetruthaboutsixpackabs.blogspot.com/2007/11/how-to-get-6-pack-abs-without-doing.html

http://thetruthaboutsixpackabs.blogspot.com/2007/09/what-is-best-ab-workout-for-belly-fat.html

For Thighs and Butts

http://lose-quick-weight.blogspot.com/2007/11/best-thigh-exercises-for-sexy-thighs.html

7)Don’t focus on cardio only (it’ a waste of time!)

http://lose-quick-weight.blogspot.com/2007/08/lose-quick-weight-cardio-is-waste-of.html

8)form a support group – invite friends, relatives, parents, partners
to participate in a healthy lifestyle, and keep you accountable. This
is important.

9) plan to lose weight slowly (1-2 lbs a week), and progressively
overtime increase your
goals!

Hope it helps!