Can anyone help my sister to lose weight? I myself have lost like 40lbs and still improving my physique and feel like a new man but cos I have time to do cardio and lift and eat frequently and healthy. However when I look at my sister's situation I dun know how to help.

My sis is 23 yr old, about 5'4 and 220lbs. She wake up at 5 30am to prepare for work and finish work like about 9pm on a typical day and only turn in at about 11pm so she sleep like 6 hours daily only for 5 days a week and for Saturday she work till 4pm and she got a day off on Sunday

She said her typical diet would be like one or 2 buns (like tuna or cheese or hotdog bun, stuff like that) in the morning and for lunch would be noodles with soup and dinner time she would eat like 3/4bowl of rice with a bit of side dish. Through out the day she would eat some fruits.

So I told her to exercise on weekend since on weekdays she is so tire and only sleep like 6hours a day.

Looking at her diet I would say its not THAT bad. However she has gained weight consistantly. If she eat that little MOST of the time, what is causing her to gain weight?

I would say she is under-eating? But I thought its all about calorie in VS calorie out?

So how do I advise her to change her diet? I was thinking of asking her to have more but small meals but I am afraid that my plan would even make her gain more weight..

For myself I eat frequently and wholemeal bread is my snacks through out the day but I got results from it. But can I advise my sister to do the same? I am afraid the carbs would be bad for her.. so I really dun know how to help her.

Anyone here got a diet sample for a girl trying to lose weight?

Its depressing to see my sister overweight, but its even more depressing to see my sister trying to lose weight but no results.

Any help would be appreciated.

Its depressing to see my sister overweight, but its even more depressing to see my sister trying to lose weight but no results. She's going to have to lose the weight on her own, you can't do it for her. If I were you, I'd get her signed up to this forum and have her read all the stickies and create her own plan that she can follow.

Mike

then cardio is the only way for ur sister to lose weight. tell her to do cardio 15 mins a day.. 15mins is not a big matter anyway..

then cardio is the only way for ur sister to lose weight. tell her to do cardio 15 mins a day.. 15mins is not a big matter anyway..


I have to disagree with you, nocuous. Her diet is obviously lacking and she doesn't work out at all. Cardio is not "the only way".

At the same time, I have to agree with Mike and say that your sister really needs to come up with her own plan. She will know better than you what can fit in with her schedule.

It is nice to see you looking out for your sister...alot of people have crappy relationships with siblings, but you are concerned and willing to help her. Way to go!

I would certainly recommend MORE frequent smaller meals during the day than she is currently having and replace some of the simple carbs she is eating like a hot dog bun or rice (assuming it is white rice) with more complex carbs including whole wheat and also veggies. Broccoli is a great filling veggie that is good for you in so many ways. I used to hate it, but it is now a staple in my eating...having some right now in fact! She should also be getting protein in her diet which seems to be lacking other than some tuna or cheese. Cut out the cheese and eat more tuna. For other protein rich meals she could hard boil some eggs and have the egg whites as snacks or mix them in with the tuna. She could also pre-cook some chicken on the weekends to have handy for lunches and dinners. Beef jerky is also a great protein snack. Not to mention protein powder for a quick mix up for a filling meal replacement. It is also important when looking for whole wheat foods that you look at the ingredients and make sure that it says Whole Wheat Grains as the first ingredient. Some "wheat" products do not have this as the first ingredient and can mislead the consumer into thinking that they are eating healthy when they really are not eating anything more than white bread that it dye'd brown and might have a bit of whole wheat mixed in.

Other than that, I think the suggestion to get in 15 minutes of cardio a day is a good one. If she has breaks or lunch breaks she could take a brisk walk for 15-30 minutes. That is not a lot, but over time she should see some results if she is also eating well. I assume that she is probably a bit stressed working all those hours and getting only 6 hours of sleep so a bit of excersize mid-day and a bit at the beginning and end would also probably help relieve some stress as well, which is a big contributor to fat storage in the body as well regardless of excersize or diet. I know that when I have a stressful week at work, even if my diet is on target and I am getting my workouts in I will not make any progress...so relieving stress if she is stressed is important. If she gets a walk or two in during the day for 15-45 minutes total and then takes the weekend and works out a bit harder (perhaps a good full body weight routine and some longer cardio) I am sure she would see SOME results.

Ultimately she could hopefully not be working so long and have more time for herself, but in the meantime I think that if she really wants it that you should suggest these things to her. However, it ultimately will be up to her to implement them, but kudos to you for supporting her and caring about her!

I think it's going to be very hard for your sister because of where you guys live and her work schedule. It's too freakin hot there to go for a good walk without getting completely drenched in sweat. There are so many good treats that really wreck a diet quickly.

Maybe she can cut all the treats (ice kachang!) and soda pop? Drink only unsweetened tea and water. Eat a lot more veggies, especially the leafy green ones like choy sum, gai lan, etc. Avoid all the noodle dishes, cut back the white rice... eat more simple foods like satays and steamed veggies? Soups with those plain fish balls and some green veggie would be good, as long as there is no noodles... eat smaller meals more often?

hmmm... well I wish your sister the best of luck.

Diet is 90% of all training...

You obviously know what you're doing with 40lbs of weight loss...

Get her reading, get her educated, get her counting what she eats in a spreadsheet or something...

protein!!! :)

protein!!! :)

BEST ADVICE EVER :tucool:

Hey thanks for the replies..

I think I will advise her to have more meals and if possible go for a slow 15min jog everyday.

I found this low fat cheese with like 40+cal with about 5g protein, 2g fat and <1g carbs. Do you guys its a good snack for her (or me!)in between work? I never knew cheese would be so high in protein and slow in fats..

I think I will get her to eat more tuna and egg...