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1448936 tn?1363209946

diet tips for first time dieter. must lose 8lbs for my job.

Hi everyone. I'm a 25yo female. I'm 5'1 and normally weigh between 104-108lbs. I race horses so my weight needs to be below 110lbs which usually has never been a problem for me. However I got sick last september and haven't been able to race since. In that time I've gained about 10lbs. I'm now 116. This may not seem heavy but I'm naturally petite and during the time I was sick I was very inactive and began eating out of boredom. Very unhealthy too...cookies, pizza, muffins...the unhealthier the better. Now that I'm well I'd like to start racing again yet I'm not in my weight range to do so.

I'd like to lose the 8lbs quickly but healthy. I just started pilates at home this evening and am planning on walking a mile at least 3 times a week. What can I do to help my diet though? My "binge snacking" has gone a little overboard. Earlier in the evening I ate an entire sleeve and a half a sleeve of saltines. I wasn't hungry but I wanted to eat to keep myself occupied. I've never dieted before or had to monitor what I ate. This is all new territory for me. But I guess my metabolism is slowing down and I know my inactivity for the past few months hasn't helped.
9 Responses
1620257 tn?1306325372
Hi Erin,

It's all about changing what you eat; if you eat the right things, you can still eat lots of them so that you feel satisfied. Information on the right things to eat is everywhere, but try snacking on vegetables (raw vegetables such as carrot sticks and cucumbers with low fat hummus are really tasty and good for you), or things like ryvita, low fat cheese spread, marmite, dried fruit (but not too much, it is very high in sugar).

Also I'd recommend that with regards to exercise, you try doing something a bit more high impact than walking. The problem with walking is that most of us have done it most of our lives and our bodies are used to it, meaning that even if we walked for six miles it won't make a huge difference to our fitness levels, or really get our bodies burning calories at a much higher rate than usual.

Let us know how you get on erin, good luck!
1448936 tn?1363209946
Thank you for the advice. I was going to start off walking and work my way up to jogging eventually. I'm a smoker and I'm trying to quit so jogging seems impossible to me at the moment. But I will make sure to only buy healthy snack food for my house. I have horrible self control...if something unhealthy is in my house, I'll eat and a lot of it.

I'm lactose intolerant...are soy based products an ok substitute for dairy while on a diet or are rice based a better option? Not quite sure which has more fat content or is healthier.
969983 tn?1304303190
You need to figure out how many calories your body uses daily. You can do that by using this formula: http://www.goodhousekeeping.com/health/advice/calculate-calories-bmr (use this to calculate your BMR, then your Total Calories needed; scroll down the page for both)

Then subtract calories from that to lose weight. You need to cut 500 calories a day to lose 1 pound a week. You can also exercise and burn 500 calories a day to lose 1 lb a week. For example my total calories burned a day is 1725. I can cut 500 calories (in which I would eat 1225 calories a day) and I'll burn 1 lb a week. It takes 3500 calories to lose 1 pound.  

I have to disagree with louise (sorry no hurt feelings?) about walking. Unless you have been doing it every day all the time then it will still work. Walking can be for toning too not just losing weight and really any exercise you are doing you will be burning calories. Your body cannot get used to burning calories...kwim? I do recommend though since you are not highly overweight you should jog/run instead since it would take alot more walking.  

969983 tn?1304303190
BTW don't go under 1200 calories a day unless you don't do it on a daily basis because it is dangerous in the long run.
1448936 tn?1363209946
I don't think I eat less than 1200..based on the calories I know I eat and the calories I guess on (restaurant food) I'm generally between 1400 and 1500 calories a day. But I am a waitress at the moment so I am moving around a lot and not sedentary at work and there are stairs involved so I end up getting some light exercise in at work.

That website was very helpful. Thank you. I have a better idea of how many calories I should be eating to help with the weight loss.

I've only been at it a few days and I'm already frustrated. I know that I won't see a difference yet but I really want to. But I already feel better about myself because I am eating healthier and smarter.
1448936 tn?1363209946
I don't think I eat less than 1200..based on the calories I know I eat and the calories I guess on (restaurant food) I'm generally between 1400 and 1500 calories a day. But I am a waitress at the moment so I am moving around a lot and not sedentary at work and there are stairs involved so I end up getting some light exercise in at work.

That website was very helpful. Thank you. I have a better idea of how many calories I should be eating to help with the weight loss.

I've only been at it a few days and I'm already frustrated. I know that I won't see a difference yet but I really want to. But I already feel better about myself because I am eating healthier and smarter.
1356580 tn?1294266917
Since your goal is to be lighter, not necessarily smaller, I would advise you avoid strength-training and focus mostly on cardio and low intensity workouts.

I understand this is for your job, and it's more about being light than being thin. Strength-training can help with overall fat burn, but you may end up losing inches but no actual weight.

So aim for low intensity cardio mixed with a low calorie diet. What you're eating seems about right. If you're feeling really deprived, however, you may need to bump it up a couple hundred calories, since you don't have a sedentary lifestyle.

Good luck! Let us know how it goes, and if you need any other ideas, I'm always here with my opinions. :)
649848 tn?1534637300
COMMUNITY LEADER
Walking is excellent exercise; while I'm not sure if a mile/day is enough over the long run, it's great to get started with.  Pilates is good, so is yoga; you might try mixing the two.  

While your total calorie count doesn't seem all that high, you said you've been eating a lot of junk food - cookies, pizza, muffins - so even though your total calorie count may be in line, it can still cause you to gain/not lose weight, simply because those things are chock full of fat and sugar, which, if not used right away, as energy, will be stored in the body as fat.  

You need to switch to whole grains, protein, fruits and veggies (watch the fruits, as some of them have a lot sugar).  Check the labels on the soy and rice milk products to see which has the most fat, but also compare the protein content, as protein will stick with you longer, giving you more energy and helping to stay fuller longer. Some people also add almond or coconut milk, once in a while; but gain, be sure to check the fat/protein content.

1448936 tn?1363209946
Thanks everyone. I'm really grateful for the help. I kinda screwed up for 2 days. It was my bfs birthday and of course there was a birthday cake and of course I ate way too much of it. But I'm back on track. I ate really healthy today and feel great. I hope I can stick with it.
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