I will go in depth in regard to my weight loss journey:
I don't qualify for GLP1 or weight loss medication (not that I wanted to take it, but that option did cross my mind!) I won't qualify because my waist circumference is small and it wouldn't meet the requirements, I do work out and lift weights, so my muscles weigh more than the fat. Basically, I have to work hard to lose the excess fat, I want to look less puffy so I will have to change my whole diet around. I want abs so I have to stop eating refined carbs, sugary foods (crying), fried foods. I am not fat if anything I look small to the eye but the number on the scale scares me! how do I weigh so much but I don't look it! It's all the muscle weight mixed with fat.
When you start your fitness journey, at first, you will probably want to work out and build muscle but as you're building muscle your appetite will grow and you will gain some excess fat so that's where I am. I also have to take into account that during my monthly cycle my face look fuller and I look puffier (that's normal) I am currently going through the luteal phase right now and I feel fat!
my 5-month plan:
1. start a calorie deficit meal plan (more veggies, baked potatoes, chicken breast, grilled chicken, egg whites, avocadoes, more fruits, juicing)
breakfast:
Greek yogurt + berries + a small amount of granola
2 eggs + egg whites + whole-grain toast + fruit
Oatmeal with berries and Greek yogurt
Protein smoothie with milk, protein powder, banana, and frozen berries
Lunch
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Grilled chicken salad with lots of vegetables + light dressing
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Turkey or chicken wrap with lettuce, tomato, and a side of fruit
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Rice bowl: chicken, rice, broccoli, salsa, and a little avocado
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Tuna sandwich on whole-grain bread + vegetable soup
Dinner
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Chicken breast + roasted potatoes + broccoli
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Salmon + rice + asparagus
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Lean beef taco bowl with lettuce, beans, salsa, and a modest portion of rice
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Turkey/chicken stir-fry with lots of vegetables and a measured serving of rice
Snacks
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Greek yogurt
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Apple + 1 tbsp peanut butter
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Cottage cheese + fruit
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Air-popped popcorn
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Carrots/cucumber + hummus
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Hard-boiled eggs
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2. cardio 5 days a week 1 hour walking on the treadmill at level 2.5-3 on incline 9 (anything higher hurt my knees)
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3. legs 3 days a week: summo squats, sitted squats Bulgarian split squats, back lunges, hip thrust, my favorite which is RDL, step ups, leg kick backs
4. 3-2 back days currently I have one and that's not enough.
5. upper body arms, biceps currently I have 1 day and I need 2-3 days. I want to see bicep gains it's already hard as a woman to have biceps, so I need to work harder.
6. I will start drinking oxyshred can drink to partially suppress my appetite because my appetite is ruining my plan lol. That drink has caffeine so I will only drink half the can each day. All that cardio will make me famish so I will something to suppress my appetite temporarily.
7. I will cut dairy temporarily for 1 month to see if I look less puffy because I already cut out bread.
8. to finish 8 hours of sleep each night (7 minimum)