I have been struggleing to eat enough calories, can barely stomach 1000 calories for the entire day with 3 meals and 2 snacks. I was eating even less than that prior I would eat max 2 times a day... Never knew why I wasnt loosing weight... This is what I am eating
-breakfast- either a gronola bar high protein. a bowl of special k cereal with skim milk, or a bowl of old fashioned oats cooked, with sweet- n- low. and skim milk.
-Snack- either a yogurt lite, or a 1/4 cup baby carrots, or sugar snap peas.
-Lunch- 2 slice whole wheat bread, with turkey slice (lunch Meat) or with tuna. With a salad wuith 2tblsp of lite or fat free ranch dressing, grape tomatos about 4, 1/4 cup of sliced cucumber, using many different variaties of lettuce.
-Snack- peanuts 1/4 cup, or baby carrots, or protein shake(b4 or after workout)
-Dinner- many varities... choice of meats-chicken breast, small sirloin steak, small pork chop, tuna, hamburger. (depends on what i make) veggies 1 cup of either, carrots/mushrooms, brocoli, acorn sqaush, green beans, corn, mixed, or if I cook a hispanic meal, peppers of all kinds, tomatos, onions. and either rice(white) only because I have a HUGE bag left... or a sweet potato, russet potato or a red potato, or pasta. Also have a small side salad with dinner
With every meal I drink a glass of water. I try to drink at least 8 bottles a day, which are 16.5 fl oz.
IN the morning I have a 24 fl oz cup of coffee, with cream, and sweet n low.
This is me trying to eat... I need help yesterday I was on the run, at lunch and had to get fast food, thinking that I made the best choice... not it was the tendergrill from BK and gosh thats a lot of calories... and sodiom... although daily calories did make it up to 1344 yesterday it was mostly that one sandwich. I am packing lunch from now on.
I am also wondering how often I should exercise, I started with a fitness class that meets once a week on tuesdays, I like to go to gym and do cardio, also for strength training need help, i dont know alot about exersise. I just want to finally get into shape, and especially now that I am kicking nasty habit of smoking. this is day 5! ok please if anyone knows any advice to help me please respond.
Also what would be a good snack after dinner????
Thanks Felicia
diet???
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Aussie_Pride
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- Joined: Sun Jan 18, 2009 10:08 pm
Felicia,
im no expert but have had allot of success in weight loss whilst adding mucsle personally ( much of which comes down to the individual i think not half the rubbish you read in magazines ) Your diet looks pretty good with good clean fuel going in, what you dont mention is what you do from a cardio perspective?
I think many people get on the wrong track with cardio & have no real idea how to reduce body fat, i worked with a conditioning coach who had worked at the institute of sport. His approach to cardio for fat loss was all about heart rate - for most people you need to do at least 30mins at around 120-130bpm if you go over this you get a cardio workout but burn far less fat. It sounds weird that you are at such a low heart rate but this is apparentyl the optimal for fat loss.
Do this 3-4 times per week along side your weights routine ( im happy to give you some help there if you like ? ) and you will lose fat i promise you.
im no expert but have had allot of success in weight loss whilst adding mucsle personally ( much of which comes down to the individual i think not half the rubbish you read in magazines ) Your diet looks pretty good with good clean fuel going in, what you dont mention is what you do from a cardio perspective?
I think many people get on the wrong track with cardio & have no real idea how to reduce body fat, i worked with a conditioning coach who had worked at the institute of sport. His approach to cardio for fat loss was all about heart rate - for most people you need to do at least 30mins at around 120-130bpm if you go over this you get a cardio workout but burn far less fat. It sounds weird that you are at such a low heart rate but this is apparentyl the optimal for fat loss.
Do this 3-4 times per week along side your weights routine ( im happy to give you some help there if you like ? ) and you will lose fat i promise you.
Re: diet???
(Mid evening snacks, could include Low Fat Cheese, Peanuts, Beans on Toast, bit of Chicken and some Nuts, Eggs on Toast, small low carb salad and Chicken etc etc.)fpuente wrote: -breakfast- either a gronola bar high protein. a bowl of special k cereal with skim milk, or a bowl of old fashioned oats cooked, with sweet- n- low. and skim milk.
(I'd go for the oats, with Skimmed milk. You could have things like a bit of Chicken, Turkey, Lean Ham or Eggs with that iot boost the Protein.)
-Snack- either a yogurt lite, or a 1/4 cup baby carrots, or sugar snap peas.
(I would be tempted to have the Carrots and Peas, so you get more Protein from the Peas, but I'd reduce the Carrots a little to keep Carbs in check.)
-Lunch- 2 slice whole wheat bread, with turkey slice (lunch Meat) or with tuna. With a salad wuith 2tblsp of lite or fat free ranch dressing, grape tomatos about 4, 1/4 cup of sliced cucumber, using many different variaties of lettuce.
(That all seems fine.)
-Snack- peanuts 1/4 cup, or baby carrots, or protein shake(b4 or after workout)
(Peanuts are good for Fats, Protein, Carbs and a few Minerals / Vits, so a good choice for me, but if you're worried about things like possible Mould or Aflatoxins, then buy national types, don't buy Asian grown, as Asian grown can sometimes be more prone to these kind of things, due to storage and supervision of product.
I would potentially add a bit more Variety in there though, like Low Fat Cheese, Yoghurt, perhaps a bit of Chicken, Turkey etc etc, could keep the baby Carrots, and the shake after workout)
-Dinner- many varities... choice of meats-chicken breast, small sirloin steak, small pork chop, tuna, hamburger. (depends on what i make) veggies 1 cup of either, carrots/mushrooms, brocoli, acorn sqaush, green beans, corn, mixed, or if I cook a hispanic meal, peppers of all kinds, tomatos, onions. and either rice(white) only because I have a HUGE bag left... or a sweet potato, russet potato or a red potato, or pasta. Also have a small side salad with dinner
(Good choices, fine with those.)
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nazzisoroush
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- Joined: Sun Jan 18, 2009 9:43 pm
Let me tell you what your diet and how you talk abt it reminds me of: myself. I have struggled with weight loss for such a long time. The way you describe the food reminds me of Eating disorder, so you might as well be on early stages of it. for once and hopefully for all, I have stopped thinking about calories (been successful for 5 days so far).
I used to eat about 1000 cals a day, never lost weight.
Now, I know that I have to eat at least 1700 cal in order to lose weight. And, it was hard at the beginning, but I successfully ate 2000 cals and worked out too.
You're not gettin enought, so your body is not letting the excess to go.
Just use the food tracker on shapefit, and you will know what you need. let a 500 cal deficient, so you lose weight.
I just calculated your calorie need... it's about 2450 cals a day if you want to maintain. now, the best way to lose is eat 250 cals less, and workout to lose about 250 cals.
Good luck. But DO eat. and dont obsess abt food. I promise you, you will get NOTHING by pain out of eating too little.
I used to eat about 1000 cals a day, never lost weight.
Now, I know that I have to eat at least 1700 cal in order to lose weight. And, it was hard at the beginning, but I successfully ate 2000 cals and worked out too.
You're not gettin enought, so your body is not letting the excess to go.
Just use the food tracker on shapefit, and you will know what you need. let a 500 cal deficient, so you lose weight.
I just calculated your calorie need... it's about 2450 cals a day if you want to maintain. now, the best way to lose is eat 250 cals less, and workout to lose about 250 cals.
Good luck. But DO eat. and dont obsess abt food. I promise you, you will get NOTHING by pain out of eating too little.
workout
Hi, Felicia just want to put 2 cents in about your weight training. You can find you a good beginners work out on most any weight training site. I am not going to get into sets, reps, and all that stuff because you can find a good beginners workout by doing a Google search and I havent looked but I bet there is a good one on this site............Bill