Question on Calories

[lgschofield]

Hey all, I am still here although havent posted for a while due to crazy busy schedule but rest assured I am still working on diet and exercise.

I do have a question: I have begun journaling food intake because it has been at least 10-12 weeks now and only a 3lb weight loss. I can see from journaling that I am not taking in enough calories; approximately 1100-1200 on most days and occasionally up to 1500. I am 5'5 and weigh 212. Weight loss/fat loss is goal. I am doing cardio and weight training as I have previously mentioned.

question is this - normally I would not track calories but i have to work at eating more food. How many calories do you count a normal salad of lettuce, cucumbers, carrots, tomatoes?

[lgschofield]

Here is what I have (and am planning) to eat today:

1. Banana
Cheerios
2% milk

2. apple slices
almonds

3. 1 whole egg + 2 egg whites
tomatoes & carrots
whole wheat toast (dry)

4. Yogurt
Peanut Butter - 1 TBSPl
Lean ground beef patty

5. Lean Ground Beef patty
Salad w/ Veggies
green beans

6. Protein Shake

[Boopster]

Not enough protein, not enough calories, more veggies, what's your exercise program look like?

[lgschofield]

Hi Boopster, Gosh, and I thought I was eating a lot! I have come to realize I am not and it is impacting weight loss! In terms of working out I do the following:

Cardio - Treadmill 30-40 minutes - on weight training days 15 minute warm-up.

While I am on the treadmill I gradually increase the speed and incline to make the workout harder.

I try to lift weights 3 days a week (I am a beginner and at home have dumbells and weight bench). Right now I am using 10lb and 15lb dumbbells.

I do have a heniated disc in lower back so lower body exercises are very much more difficult for me.

Friday was Biceps/Triceps:
Hammer Curl
Incline Hammer Curl
2-arm overhead extension
1-arm overhead extension
overhead rope extension
Dumbbell kickbacks

[ldematto]

Hi Lisa,

You need 3-4 servings of veggies at a minimum - Free veggies you can eat as much as you want. You need to limit carrots, winter quash etc, but can still have a serving of those as well.

Meal 1 Try a Protein Shake in the morning w/ tsp of flax seed oil & a banana

Meal 2 1 whole egg w/2 egg whites, slice of whole grain toast with peanut or almond nut butter.

Meal 3 Next 4 oz of Fiber One, or Greek Yogurt sprinkled with milled flax seeds and apple

Meal 4 - Chicken breast, 1 c veggie (spinach,green beans, whatever you like) and a salad.

Meal 5 - Cottage Cheese with 20-22 whole almonds=100 calorie pack)

Meal 6 - 6 oz Cod Fillet - veggie and salad.

Try cooking your fish in parchment paper, add spices, tomatoes, mushrooms, onions, or just some Italian bread crumbs sprinkled with parmesean cheese - wrap in paper, cook at 350 for 20 minutes -flaky and moist, yummy! I've even cooked chicken and pork chops this way.

On weight training days have some oatmeal or whole grain cereal after working out, then have your eggs an hour or two later.

Just some ideas - it's so hard to know what to eat, even if you know the breakdown of what you should eat.

I didn't add up the calories but seems like it would be better for you.....eat every 2-3 hours - hard to believe you can lose weight this way - especially when you feel stuffed often! Keeps your furnace burning calories all day! If I hadn't already gone through menopause I'd think I was going through it again!

[ldematto]

Concentrated Protein Suggestions Serving Size 3 oz

Meat, Poultry or Fish should be grilled, baked or roasted.
(1 Serving = approximately 150 Calories)

Eggs, 2 whole, or 3 egg whites plus 1 whole egg
Egg Substitute, 2/3 Cup
Fish, Shellfish, 3 oz. fresh - or 3/4 Cup canned in water
Poultry: Chicken or Cornish Hen (Breast only) or turkey
Leg of Lamb, lean roast
Tofu, 8 oz or 1 Cup (fresh), or 3.5 oz cubed (baked)
Tempeh, 3 oz or 1/2 Cup
Soy or Veggie Burger
Cottage Cheese, non fat or low fat, 3/4 Cup
Ricotta, part skim or non fat 1/2 Cup
Mozzarella, part skim or non fat 2.oz or 1/2 C shredded

Some Yogurts can count as Protein (Greek Yogurt has 14 - 16g) but it does contain sugar as well.

Have at least 5 3 oz servings of protein per day along with fruit in the AM and veggies the rest of the day. Protein shake counts.

Hope the above helps!

[lgschofield]

Thanks for all the suggestions Luann! Obviously diet is what is slowing the weight loss down. I have to learn how to eat more protein and veggies!

Your recommendations are a terrific help in guiding me towards understanding!

Thanks again!

Lisa

[swanso5]

how's luannes form here? she's learning...

also maybe put the wt loss on hold and concentrate on getting those cal's up to a decent starting point...if you're cal's are already too low to lose wt then you won't as the body isn't getting enough cal's in the first place to warrant burning them

www.uponlinetraining.com

[ldematto]

how's luannes form here? she's learning...

Not sure what you mean Swanso by the above quote - I'm just sharing everything I've learned from reading many books, going to a certified nutritionist, listening to everyone here and most important experiencing the results of these changes in lifestyle......

[cassiegose]

Luanne,

You're doing GREAT girl! Keep up the good work! :)

Cassie

[ldematto]

Thanks Cassie

One of biggest issues with eating was knowing what and how much to eat - telling me to eat 50/30/20 or whatever ratio of Carbs/Protein/Fats or how many grams - was too confusing for me. I loved posts (like yours!) that would give me examples!

It's turn to try and make it easier for others :)

Luanne

[lgschofield]

Luann,

I often eat yogurt (1 time per day) and typically buy the Lowfat Yoplait yogurt. I am not sure if our stores carry 'Greek Yogurt" but question really is this:

Isnt yogurt a complex carb? I see that you have listed it as having it with flaxseed but shouldnt I also have protein with it if you are suppose to have protein with each meal or is it just as long as I get the appropriate amount of servings of protein in during the course of the day I can have yogurt with flaxseed alone?

This eating right stuff is hard so excuse ignorance of all these things! Also, I managed to up the calories yesterday (although still eating at 9:30pm!) by adding more protein and veggies...got on the scale today and gained back a pound! I feel like I am spinning the wheels to nowhere here but determined to not give up!

It is so confusing to me to want to lose weight yet have to increase calories and see a weight gain.

[ldematto]

Hi Lisa,

I too eat Yogurt, or was eating Yogurt once a day with blueberries and flax - typically mid morning. I think it's ok as one of your meals, in the morning - I think that's where we placed that one, right? Greek yogurt does have quite a bit of protein 14-16g, but it really doesn't taste that great.


I think you're ok with it - it was the first 15 weeks that I lost the majority of weight, and I had yogurt everyday for one of meals. Can't be bad! :) Watch your portions - when I bought the large containers I found I ate more than I should - stick to about 4-6 oz. portions.

[ldematto]

Lisa,

nutritionist tells me I should have 1 serving of "Dairy" per day which is where Yogurt falls. I felt that really limited me because I use Fat Free milk in morning protein shake before working out and I wanted to have yogurt - he stated Yogurt could also count as a protein. So, sounds good!

The food gets easier - it will seem like you are eating all the time because you've probably been use to eating 3 meals. If you eat every 2-3 hours per day, small meals, you will never be hungry, never be full - and your internal furnace will burn, burn , burn....:)

Happy eating!
Luanne

[lgschofield]

Thanks Luann! I am off to Nevada this week for work (I live in Mo.) and then on to North Carolina. Traveling always makes eating when you are trying to lose weight interesting; however, I plan to do some shopping for food when I arrive that I can take to work with me and hopefully not digress.

I will be in touch! Thanks for all the great advice!

Lisa