Hello,
I am a 22 year old Female, 121 lbs want to go to 112 lbs.
I go for a 20 minute run before work 3 times a week then some sit ups before work, I am desk based. I will go for a brisk walk on lunch break for 40-45 minutes, Then I will arrive home and do some Cardio for 30-50 minutes then some Yoga for 20-30 minutes. No matter what I am doing the scales keep going up.
I eat relativily healthy I will have a protein shake for breakfast & lunch with nuts, yoghurt and fruit as a snack and will have a meal at dinner which will be either fish or salmon with veg etc.
Please can you advise what I am doing wrong and how I can drop this weight.
Many thanks
Danielle
The scales keep going up
Moderators: Boss Man, cassiegose
Re: The scales keep going up
Hi Danielle, good to speak to you.
The obvious thing that seems to stand out and this is a common thing is your food choices are good but your calorie intake per day is not substantial enough.
When you under eat your body goes into something called a starvation mode and tries to harbour fat rather than shift it and I'd say your intake is struggling to exceed over 1,200 calories a day and sedentary females need 1,800 a day and could add another 200-400 a day for exercise.
This might work for you as it's something I've posted before
Breakfast
Option 1.
Bowl of whole-grain cereal and scrambled eggs, (2 egg whites + yolk)
Option 2.
Protein shake, small portion of nuts, (excluding higher carb ones like cashews, chestnuts and grapenuts), + 1/2 apple. Give the apple 10-15 minutes to digest to improve digestion.
Snack
Option 1.
Portion of turkey + tangerine
Option 2.
Small portion of peanuts, some chicken.
Lunch
Option 1.
Large beef sandwich with trimmings, I.E. tomato, lettuce, cucumber etc.
Option 2.
Bowl of chicken soup, + pot of yoghurt.
Snack
Option 1.
Turkey + cashews
Option 2.
Ham + 2 large tomatos
Dinner
Option 1.
Pork with mashed potato.
Option 2.
Chicken and rice
Option 3.
100g halibut + broccoli
Snack
Option 1.
Beans on toast
Option 2.
Ham sandwich, no trimmings.
Easy on the bread with both options.
You could add a few things to certain meals, like sea salt, cracked black pepper, parsley, mustard, herbs, garlic.
The obvious thing that seems to stand out and this is a common thing is your food choices are good but your calorie intake per day is not substantial enough.
When you under eat your body goes into something called a starvation mode and tries to harbour fat rather than shift it and I'd say your intake is struggling to exceed over 1,200 calories a day and sedentary females need 1,800 a day and could add another 200-400 a day for exercise.
This might work for you as it's something I've posted before
Breakfast
Option 1.
Bowl of whole-grain cereal and scrambled eggs, (2 egg whites + yolk)
Option 2.
Protein shake, small portion of nuts, (excluding higher carb ones like cashews, chestnuts and grapenuts), + 1/2 apple. Give the apple 10-15 minutes to digest to improve digestion.
Snack
Option 1.
Portion of turkey + tangerine
Option 2.
Small portion of peanuts, some chicken.
Lunch
Option 1.
Large beef sandwich with trimmings, I.E. tomato, lettuce, cucumber etc.
Option 2.
Bowl of chicken soup, + pot of yoghurt.
Snack
Option 1.
Turkey + cashews
Option 2.
Ham + 2 large tomatos
Dinner
Option 1.
Pork with mashed potato.
Option 2.
Chicken and rice
Option 3.
100g halibut + broccoli
Snack
Option 1.
Beans on toast
Option 2.
Ham sandwich, no trimmings.
Easy on the bread with both options.
You could add a few things to certain meals, like sea salt, cracked black pepper, parsley, mustard, herbs, garlic.