I am looking for some suggestions towards weight loss. I am 5'2" and weigh 160lbs. I swim 2 to 3 times per week for an hour. I also have a sedentary job writing and recently its been harder to get time to go to the swimming pool more than 3 times a week.
I know my eating habits lend to my troubles with weight loss, and that I don't get enough exercise. I typically have either an apple or english muffin for breakfast. Most days I will have a home prepared latte so that equals one cup of milk and 30 calories for the international syrup I've been using. The actual coffee I use says it doesn't have calories. So I usually eat around 220 to 300 calories for breakfast. Unless I have tea, which I do about twice a week.
Lunch is often a salad or crackers, cheese, and meet. So again its about 300 to 350 calories for lunch. On a good day I won't have any chips, but I may have a second latte or tea.
At dinner, I often have nachos, steak, or a chicken dish. I'm a fan of stir fry or sesame chicken- not fried though. Most of the time I try to add vegetables to the dish like carrots, broccoli, corn or I'll have fruit with cottage cheese.
I've cut back on having anything for dessert most days, but I would say at least 3 times a week I'll have a couple cookies, a bowl of ice cream, or chips later in the evening. There are definitely times when I eat more carbs or have soda, usually when i get tired from over working. And I'm a big stress eater.
I'd like some suggestions in what foods might be more appropriate given that I have a slow metabolism due to hypothroidism. My problem is that I'm picky- I enjoy German dishes like brautwurst, Asian items like stirfry, pizza, bbq, steak, salads, but I'm not big on French, Greek, or Sushi. In fact I'm not keen on fish, unless a restaurant prepares it or I can find some good fresh halibut. Soups tend to be minestrone or potato, sometimes Ramen. I do like Mexican such as burritos or enchiladas. I was wondering if anyone had some recipes or even a cookbook they like that might help with the metabolism issue.
For my clarification, are you being treated for your hypothyroidism? I have the same condition and have been on treatment for 6 mos. The daily med has helped, especially with my energy levels.
Regardless, I'm concerned you're not getting enough calories on a daily basis. Skimping on calories continuously throws your body into defense mode, slowing metabolism so it can store enough energy. Keep a goal of 1600 calories per day, but under 2000 for weight loss. Drink lots and lots of water, too. Work your way up to 10 glasses per day.
Another thing I'm concerned about is when you do have sufficient calories, it's largely carbs and sugars. For starters, keep a food journal for at least a week. Better yet, use MyFitnessPal phone app or online journal - it's free and awesome. This particular app works within the bounds of your goals, shows when you've reached your limit with the food index, credits calorie-burning exercise, and helps to keep a balanced diet. I've been using my journal for a couple of weeks. I'm trying to decrease my sugar intake - they're insane amounts - and this keeps me focused. Good luck!!
I'd have to wonder, also, about your hypothyroidism. Often if your thyroid hormone levels are not adequate (even though your labs are in the "normal" range), you will have more trouble losing weight.
I would wonder, too, if you are eating enough calories, and am concerned over the amount of carbs and sugar you eat.
There are no "uniform" number of calories we should eat per day...... Some people may require as few as 1000, others as much as 2000 calories. You need to calculate the number of calories you require, based on your current weight, height, age and activity level.
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