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Como perder dois quilos por semana?

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Sou do sexo feminino, tenho 16 anos, peso 66 quilos e tenho de altura: 1,73 metros. Gostaria de perder cerca de dois quilos por semana até atingir os 52 quilos.
Gostaria que me sugerissem uma lista de alimentos saudáveis que eu possa comer e de exercícios que possa fazer, para atingir o meu objetivo.


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6 respostas a “Como perder dois quilos por semana?

  1. beatriz says:
    Exercícios:
    1. Corrida, lenta
    2. Halteres, exercício para resolver o seu problema.
    3. Saltar à corda – algo que pode fazer dentro de casa.
    4. Flexões e abdominais.
    Aqui está a lista de alimentos, separados em três categorias:
    – Boas fontes de proteína
    – Boas fontes de carbonatos
    – Boas fontes de gordura

    Boas fontes de proteína
    Frango (sem pele)
    Peru (sem pele)
    Cortes magros de carne de vaca
    Cortes magros de carne de porco
    Cortes magros de carne de cordeiro
    Cortes magros de carne de vitela
    Ovos
    Claras de ovo
    Atum
    Salmão
    Camarão
    Lagosta
    Linguado
    Sardinhas
    Espadarte
    Truta
    Caranguejo
    Amêijoas
    Vieiras
    Leite (2% ou desnatado)
    Queijo cottage (baixo teor de gordura / sem gordura)
    Iogurte (baixo teor de gordura / sem gordura)
    Feijão preto
    Grão de bico
    Feijão
    Lentilhas
    Feijão Lima
    Meijão Marinha
    Soja
    Amendoins
    Amêndoas
    Caju
    Avelãs
    Nozes
    Pistácio
    Manteiga de amendoim natural
    Sementes de abóbora
    Sementes de girassol
    Proteína em pó, batidos de proteína e barras de proteína

    Boas fontes de carbonatos
    Arroz integral
    (100%) pão de trigo integral
    (100%) o pita de trigo integral
    farinha de trigo integral / masssas integrais
    Batata-doce
    Aveia
    Trigo sarraceno
    Farelo de cereais
    Grão de bico
    Feijão
    Feijão preto
    Lentilhas
    Feijão Marinha
    Feijão Lima

    (Frutas e verduras)
    Maça
    Laranja
    Ameixa
    Banana
    Uvas
    Morangos
    Pêssegos
    Pera
    Ananás
    Brócolos
    Couve de Bruxelas
    Repolho
    Espargos
    Espinafre
    Alface
    Abacate
    Pepino
    Beringela
    Tomate
    Couve-flor
    Aipo
    Nabo
    Cogumelos
    Pimentos
    Ervilhas

    Boas fontes de gordura
    Salmão
    Cavala
    Arenque fumado
    Anchova
    Sardinhas
    Vieiras
    Suplementos de óleo de peixe
    Amendoins
    Amêndoas
    Nozes
    Caju
    Manteiga de amendoim Natural
    Azeite (extra virgem)
    Sementes de linho
    Óleo de linhaça
    Sementes de abóbora
    Sementes de girassol

  2. José Inacio says:
    Alex, a dieta sugerida pela Beatriz é corretíssima, no entanto, não é produtivo perder peso de forma acelerada, pois esse peso certamente retornará com a mesmo ligeireza. Talvez fosse mais prudente sua meta de perder 2 quilos por mês. Isso vai acostumando o organismo gradativamente e ele não se ressentirá com as mudanças alimentares progressivas.
  3. stella says:
    isso e para qualquer idade?
  4. nice therese says:
    Tenho 51 anos 1.60 de altura e peso 83k devido ao medicamento que tomei nunca tive tendencia para engordar e agora não consigo emagrecer para chegar ao meu peso normal que é 65k.O que devo fazer ?Desde já fico muito grata.
  5. Olá,me chamo Carlos Eduardo,tenho 18 anos 1.73 de altura e peso 71k,quando eu era criança,por volta de 12 à 17 anos de idade eu pesava 92k,consegui emagrecer e até mesmo no ano passado eu já pesava 62k e agora dei uma engordada e estou 10k a mais do que eu estava no ano passado.Gostaria muito de saber quais os exercícios físicos que eu posso fazer em casa para poder emagrecer denovo ….desde já GRATO
    Att

    Carlos Eduardo da Silva

  6. me comuniquem o mais rápido o possível
    por favor !!!!!
    obrigado

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