can you make me a diet and exercise plan?

Sure! :) Its much easier than you think really. I am 5'3 and I recently just lost 15lbs (I used to be 178 now I am 163). Im keeping going of course though! So you are definately off to a great start so here is some input.

Every other day, (MWF) get on the Elliptical for half an hour. Dont go slow, go fast! Listen to music to keep you going. Then after that do your 20 minute Pilates work out. (TIP! On the elliptical, you move your arms by hanging onto the handles, by adding that extra arm movement, your burning more calories! So when you see people walking with their arms at 90degree angles going back and forth, it really does help burn more calories)

On Tuesday and Sunday, go horse back riding. Or, I am assuming you have really good trails for that, go on a walk, and when no one is watching, sprint or jog for about a minute or so. Adding cardio intervals to your work out such as walking I have found REALLY helps buring calories and fat. Trust me here! Walking is okay exercise, but if you really want to rev things up youre going to need to add in some cardio intervals. Do that for 20 minutes to an hour.

Other exersize DVD's that I reccomend that are fairly cheap and great to add in are: The Biggest Losers Bob's Weight Loss Yoga, Gunnar Petersons Cardio Strength Interval Mix, Hip Hop abs (you feel silly doing it but trust me it has shrunk my waist line and is great cardio) Debbie Siebers Slim in 6 Cardio Core or the DVD with Start it up, Ramp it up and Burn it up, Billy Blanks Tae Bo Cardio Kickboxing and finally Jillian Michaels Banish fat, Boost metabolism. Any one of those dvd's are great to add into your shorter work out day periods and you can find them on ebay or half.com :) (these are all from my collection of work out dvd's LoL)

Also, if you can, try attending a group work out class at a college or a gym. Having other people around you while you work out keeps you going and is another great way to add in work outs.

Now for your diet. Good that youre a vegetarian, but if youre 182 youre doing something wrong. But thats ok cause youre changing :) so just make sure youre getting enough nutriants everyday. Such as:

2-6 servings of fruits and veggies each day. Make sure you change up the variety too like this: Day 1- 1 serving of carrots, 1 Gala apple, some fresh cut cantaloupe, sliced cucumber (light on the dressing!!), and 1 medium banana. Day 2- 1 serving of blueberries, roma tomatoes, some watermelon (theyre in season now!), spinach, snap peas, and some strawberries. And you dont just have to eat these foods plain you can add them to any meal really :)

2-4 servings of whole grains each day. This is easier than you think cause you can make yourself a sandwhich with whole grain bread (I reccomend Oroweat whole grain and flax cause it only has 100 calories per slice along with 4grams of protein, 3 grams of fiber and only 17 carbs) and then whole grain rice for dinner with your fish or chicken which leads me to your meats and proteins!!

1-3 servings of meat a day. Well I suppose you dont HAVE to eat meat, but it does have a significant amount of protein which Im sure you make up for with soymilk or tofu or something because youre a vegetarian right?

And dont forget to include at least 3 servings of dairy! Such as: Day 1- glass of milk (or two), 1 string cheese stick, and 1 light yogurt. Day 2- Milk, cheese on your sandwhich (lunch or dinner), and 1 light yogurt.

Having said all of this, you need to being eating an adequate amount of calories. When I was 170 I was eating 1600 calories for the amount of time that I was working out (which was about 1 in a half to 2 hours a day). So I think for you, if you work out around that much of time you should start out at 1450-1600 calories per day. If you dont eat enough, your body will react in a way that will make you gain weight, yikes! And if you eat too much and youre not working out long or hard enough to burn those calories off than theyll go in you and stay in you as stored fat.

Here are some other tips I have for you:

*Try and get a calorie burner counter. You can get them in watches or armbands. I prefere a watch. The cheapest (and best qualitity) that you can get one is for about $30 at like Target.

*Working out with a friend or a family member can also be fun and beneficial for both of you and keep you going longer. Also listening to music on your ipod or zune will help you too.

*Make sure you drink lots of water too because when you sweat it out your body needs to recover with it. I would invest in a 16 or 32oz re-useable water bottle. You should be drinking water all day to keep your metabolism going and to flush out excess stuff in your body. Your pee should be a pale yellow everytime you pee! Cept for when you wake up LoL. If its a pale yellow thats all water basically, so that way you know if youre drinking enough or not.

*Keep the sweets to a limit!! If you MUST have something sweet, try individually wrap

the main suitable thank you to lose fat nutrients habitual sensible is to consume frequently in the process the day (yet of course beware for saturated fat and junk nutrients) yet do no longer consume carbs after approximately 4pm... stick to protein and fibre interior the evenings. Any cardio and cardio workout will furnish help to lots, and strengthen flexibility on the comparable time as doing weights too, otherwise in case you strengthen your muscle length then you rather ought to lose flexibility while you're no longer doing it on the comparable time... and don't hassle in case you do no longer lose kilos... Muscle weighs better than fat so which you probable won't surely shed weight! decide it by potential of how you sense and how properly your clothing greater healthy!

cut out junk processed food as much as you can

go retro roller skate for 15 minutes

do your best to ensure you re not eating after 7 o clock at night you re more likely to make unhealthy choices and less likely to sleep as well after a late meal

automate your eating by planning your meals ahead of time that way you re less likely to make an unhealthy last minute food choice

Eat grapefruit before each meal

Watch your drink calories

keep a small water glass which you must refill often instead of a large water bottle on your desk

Limit your calorie in take

plant or weed a garden or care for indoor plants