i need ur help!!!

[cardamom]

friends,
i am new to shapefit.com.i am 5 feet 5 inches tall.i weigh 155 pounds and goal is 133 pounds.i gained weight after i had child(5 years).i reached very close to target twice,though i failed to maintain what i achieved. i had caesarian section and i'm afraid to exercise the abs.i need to attain 140 pounds by the end of January(we've planned a short vacation).i need to trim abdomen,arms and thighs.pls help me to chart workout+diet program(indian diet).thnx in advance...

[Boss Man]

What do you eat and when do you eat it.

[cardamom]

hello,thanks for your prompt reply.
i am a doctor by profession and work schedule does not permit me to take food at the right time.i admit,i have never made an attempt either.

usually i skip breakfast.rarely i have 2-3 pieces of rice cakes/wheat breads with coconut curry(happens 1 or 2 times a week).

i have a snack at 11 am(1 chicken/veg cutlet or sandwich and a cup of tea).if i'm hungry(skipped breakfast) i tend to eat 2 of them which makes me feel full at noon.on such days i skip lunch.

if i ever have lunch i take 1 cup of white rice with oil fried veggies,an egg and may be a piece of chicken(i have lunch once in 2-3 days)

if i'm back home by evening i have a coffee with milk and sugar.by 7 pm i'm so hungry that i end up eating everything around(3-4 white breads with a spoon of butter,fish prepared with a rich coconut gravy,a small bowl of veggies,rarely chicken/mutton curry cooked in oil and coconut milk.if i'm at home(once in 3-4 weeks, i make world's finest and richest pastries and end up eating a large portion.on such days,i skip lunch or dinner because i don't feel hungry.)

i tried dieting(veg sandwich thrice a day) and exercise(treadmill -brisk walk -30 min) twice and reached 130 pounds(from 155) over 1-2 months,but could not stick to it as the food was monotonous.i lost about 10 pounds thrice over 4-5 weeks ,but i was so tired and fell sick.after convalescence,i gained 2-3 pounds more.

when i got married(2003) i weighed 124 pounds and looked awesome. husband who was on the fatter side had to shed around 25 pounds to match physique.but now things are reversed.i have lost confidence in myself.i feel frustrated when i see old snaps.

somehow i want to lose 10-12 pounds by the end of january and the rest of it by the end of march.
please help!

[Boss Man]

usually i skip breakfast.rarely i have 2-3 pieces of rice cakes/wheat breads with coconut curry(happens 1 or 2 times a week).

(Skipping Breakfast has to stop. As a Doctor, you will know the physiological effects to the Metabolism, from things like that, so this must be a reversed trend. At least make the Wheat Bread and Coconut Curry a daily thing yeah.)

i have a snack at 11 am(1 chicken/veg cutlet or sandwich and a cup of tea).if i'm hungry(skipped breakfast) i tend to eat 2 of them which makes me feel full at noon.on such days i skip lunch.

(Either option is fine, but I'd favour the Chicken and Veg Cutlet. Make this a daily thing, so you don't skip Lunch.)

if i ever have lunch i take 1 cup of white rice with oil fried veggies,an egg and may be a piece of chicken(i have lunch once in 2-3 days)

(I would change the Lunch, so you either have the chicken and Rice, or sometimes with the Veggies, but don't fry in Oil, just cook then in a normal way, then perhaps add cold Oil afterwards, if it's stuff you could eat like that, otherwise don't use the Oil at all.)

if i'm back home by evening i have a coffee with milk and sugar.by 7 pm i'm so hungry that i end up eating everything around(3-4 white breads with a spoon of butter,fish prepared with a rich coconut gravy,a small bowl of veggies,rarely chicken/mutton curry cooked in oil and coconut milk.if i'm at home(once in 3-4 weeks, i make world's finest and richest pastries and end up eating a large portion.on such days,i skip lunch or dinner because i don't feel hungry.)

This meal needs to be a standard meal. I would suggest to make things easier, you pick 2 options and rotate then every other days, so maybe one day a Mutton Curry, the next a Fish and Veggies meal, then back on the Mutton the next day after that.)

Unless you manage to be consistent with these meals, you cannot succeed, as you'd benefit more from a way of eating that gets your Metabolism into a standard rhythm, that would promote weight loss. Eating erratically will never acheive that. You can exercise doing the Treadmill or walking work you suggested, but it needs to be consistent, so 30 minutes every other day, 3 x a week.

You're a Doctor and you know the value of good health. If you put your health in a bad place, you become more of a risk to patients and you deserve to be as well as most of them do too.

Good luck .

P.S. please do stick around if you can. We'd really like the benefit of your proffessional insights sometimes .

[cardamom]

thanks for responding!
i pledge to be strict and regular in routine.
will surely log in regularly.
bye!

[cardamom]

hi bossman,i have lost 4 pounds already.i dint exercise at all.i had fruits at night,reduced the portion size(breakfast and lunch),avoided meat.i'm regular these days and never skip breakfast.do u think it should have been slower?

[Boss Man]

No, that is a good weight loss amount, about 2lbs a week is fine .

[cardamom]

oh! i gained a pound in 3 days!

[Nokie173]

Try to weight and measure yourself the same time too. Like every Monday morning once a week or two.

[cardamom]

thnx friends!i've become obsessed with weighing myself everyday.will try as u said.

[cardamom]

i am back here.i lost 10 pounds by last week of jan,and gained 7 pounds following a short vacation.
i've begun all over again.i need motivation...i am scared of the trip next month.

[Boss Man]

Your work should be your motivation in the main. If you work with sick and in some cases unhealthy people who caused their own problems, you should be able to see what you must do, to not end up like that and as I said before, with your understanding of medicine, you should be in a prime position to get yourself into a better place.

You haven't put all the weight back on which is a good thing.

You should not be scared of your trip, that is a bit silly. Unless you're going somewhere where everything is deep fried, even the cereal, then you will be fine. You just need to make some common sense choices.

If something comes with a Cream sauce on, don't eat it, or request the sauce be left off. If you have something with dip on the side, leave it on the side. If something is called Caremalised, don't eat it, as it's Caremalised by using Sugar. Anything with a dough base, avoid it perhaps, unless the base was made with wheatgerm.

These are all examples to show you that this is not a massive test, it's just something you need to learn to conquor and you know you are capable, you just need to believe.

Keep doing what you were doing in January and you wil be fine, as long as you make sensible choices and don't get too carried away with the eating side of things. Being sensible about food WON'T spoil a holiday, unless you let it okay.

.

[cardamom]

I lost 11 pounds,looking okay,but I'm not toned up.I have back rolls and a flabby arm.I've been on a healthy diet and walk 20 min on most days.(I admit I cheat once in a while).I would like to do some workouts concentrating on arms,the rolls in upper back and saggy abdomen.I find it hard to understand the terminologies used here like sets and reps.Moreover,I have some difficulty in choosing the workouts that would address issues.Thanks a lot for the support.I dint hit target,I'm disappointed but not going to quit.

[Nokie173]

I dint hit target,I'm disappointed but not going to quit.

That’s good… don’t quit its consistency.
You may not reach what you aim but you got this far… so don’t lose it!

Example: Push Ups
Sets – 3
Reps – 10

I would do 10 push ups, rest a bit… and do another 10 push ups, rest again and do another 10 until I reach 3 sets. Does that make sense?