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lucia1988
New Member
| Joined: | 28 Mar 2011 |
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| Posts: | 2 |
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Posted: 28 Mar 2011 08:15 am |
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Hello, I'm new.
A few basics first, since you'll need them: I'm female, 23, 143lbs, 5'5.
Recently I have gained about 10 pounds. By recently I mean in the past 5-6 months. I don't know exactly why or how, because I haven't changed my habits. In my teens I was very skinny, think 110lbs. (I keep needing to convert these from KG since I'm european so i might be off a bit). Then when I started university I started gaining because I was very unhappy and consoled myself with food. a year and a half ago I noticed I weighed 60kg, which is 132lbs. I freaked out. I decided I needed to lose weight and started doing the 30 day shred. This helpe dme lots and I lost about 7 or 8 pounds. I felt great and happy about my body, so I started eating normally again and over the course of the last year and a half I gained it all back, plus 10pounds. I feel really, really bad about and it makes me want to just hide forever, evne though I know I am not even overweight...
My eating habits are something like this most days:
-breakfast: two slices of brown bread with jam or chocolate spread. orange juice.
-lunch: 4-6 slices of brown bread with cheese or ham, some mayo, tomato slices and a full fat yoghurt. i drink iced tea or coke, i'd say over the course of a whole day i drink a can or two.
-4PM: i usually get hungry and eat an apple or some salted crackers. one day out of three i eat something really fatty here like chocolate chip cookies.
-dinner: veggie burger or chicken with rice/pasta/potatoes and vegetables. here is where I usually go very wrong. I eat till i'm stuffed. i try to limit myself to one plate and then end up eating two or even three.
exercise:
i don't do much of it. once a week usually i bike for about an hour to the trainstation or the city. that's about it, except for walking to school.
my question is: how do i cut back, healthily and normally? because usually i decide 'i am soooo fat' and then don't eat anything but low fat yoghurt and grapes for the whole day and then the next day i'm starving, so i eat lots and then forget about dieting. I don't feel good about my body at all though.
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Nir
Senior Administrator
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Posted: 28 Mar 2011 05:46 pm |
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The trick to being able to eat all the food you want and even get to the point of feeling painfully stuffed AND losing weight at the same time is to mainly eat from these food groups:
- non-starchy vegetables
- beans
- fruits
that's it.
It just so happens that these foods are also the healthiest ones, they have the most micronutrients per calorie. Micronutrients are vitamins, minerals, pytochemicals and fibre.
(whilst you eat some of these foods I notice they are not currently the MAJORITY of wat you eat, so wat I am proposing is quite different from what you are doing at the moment)
Of course, it might be more 'ideal' not to over-eat, so at some future point down the line you might want to learn to enjoy a slight feeling of hunger between meals - but you can do a lot worse than stuffing yourself with low-calorie foods.
A bit of calorie counting can help to train you in what foods to eat in what proportions.
Your numbers: current BMI 23.8. unadjusted RMR = 1,405. good idea not to eat any LESS than that number.
If you don't exercise then your body needs 1686 calories to maintain its weight, and if you eat 1405 calories you have a daily deficit of 281, consistent with losing 0.5-0.6lb per week (0.25kg).
If you want to lose faster I don't recommend eating less - I recommend eating the same ~1400 but moving a bit more.
http://tinyurl.com/EatRightFree
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Holly2011
New Member
| Joined: | 29 Mar 2011 |
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| Posts: | 9 |
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Posted: 29 Mar 2011 07:35 am |
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Hi,
I remember the misery of trying to lose weight, I was far heavier than all of my friends and felt terrible. But I managed to lose 30kgs (65lbs) and come down to a size 8-10 UK. I've never looked or felt better - so you can definitely do it. I really struggled to find a diet that I could stick to, everything was so strict and although it worked at first it never lasted. So I kind of developed my own...
I ate the most delicious breakfast everyday, museli with yoghurt and heaps of fruit - blueberries, strawbs, banana, kiwi (sometimes a sprinkle of cinamon or honey to sweeten.)
For lunch, I would make a delicious salad and ham, cheese or hummus wrap - Just pack a tortilla with heaps of salad.
Then I ate exactly what I would usually have for my tea - i just measured out my portions. - This really really helped, because i felt like I wasn't really on a diet if I was eating 'regular' food. i used basic plastic tubs to measure out my portions and it was amazing how quickly I got used to it.
The other thing that I did that made a massive difference - was exercise - I know that sounds like a complete no-brainer but before I was practically allergic to exercise! Thought I'd look ridiculous. But, the 2 things I did were a) fit it into my daily routine (again so it didn't feel like too much of a chore) and b) involve my friends. For example I started to run home from work (very slowly at first and stopping often!) - but I needed to get home from work (or too work) so I just stopped taking public transport a couple of times a week. I started going to boot camp once week - with 8 of my workfriends - most of whom, had to be forced into it as they were also unfit! And, I set up a netball team - i'd got no idea about how to go about that, as i'd not played since I was at school (20 years previously!) but the netball and boot camp - meant that I couldn't pull out as other people were relying on me. It was also great for support. The final thing i did was take up Bikram Hot Yoga - note this isn't for the faint hearted but it will help the weight drop off. It was also a great place for me to mentally clear my mind. You will need to give it 3 sessions and for the first 2 at least you will HATE it! But stick with it.
So to sum up, I didn't ever find some magic diet, but I did find a way to change my life and lifestyle (note, I never became a health and fitness nut and did still go out for meals, drink, etc.) but fitting a diet and exercise around MY LIFE was the thing that really helped. Create your own diet and don't be forced to follow other peoples.
Hope that helps a little, just believe me - if I can achieve that (and I lost the weight well over a year ago now and have kept it off) then you definitely can.
Good luck and if you need any help/support or just a plain bit of encouragement - let me know!
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Holly2011
New Member
| Joined: | 29 Mar 2011 |
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| Posts: | 9 |
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Posted: 29 Mar 2011 07:35 am |
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| Sorry - didn't quite realise what a massive post that was! Whoops. Last edited on 29 Mar 2011 07:36 am by Holly2011
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artistjohn
Distinguished Member
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Posted: 29 Mar 2011 09:06 am |
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What an excellent no nonsense post If everybody followed your advice the world would be a healthier place. I am still losing weight but follow a similar routine of picking bits from healthier diets and having my own healthy food and exercise. My problem is depression/addiction which tend to lead me to over eat when my mood is low especially in winter/autumn, but I am learning (slowly) Keep posting your positive vibes, Thanks.
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lucia1988
New Member
| Joined: | 28 Mar 2011 |
| Location: | |
| Posts: | 2 |
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Posted: 29 Mar 2011 06:16 pm |
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thanks for all the advice, I read through everything carefully and am trying to do some portion control, exercise a bit more (slowly but surely) and am going to try and incorporate more of the veggies the first poster mentioned! this was very helpful, thanks to you both.
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Past Member
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Posted: 30 Mar 2011 01:08 am |
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Your diet is perfectly OK, but I think you need to incorporate walking or jogging to your lifestyle which will really help you shed weight.
About 30 - 40 mins of walking or jogging is excellent, if possible in the morning.
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