thanks so much for your replys its really helping me,
im going to stick with the amount of excercise i do just now as i cant find anymore spare till to do it in (and when kids/hubby are not about) im going to keep the food diary as i like this and makes me more aware of what i am eating, i agree with Barb on the weighing everyday thing i like to make sure im keeping to my target and when it says my BMI has changed (went up) then i know ill work that wee bit harder, im going to try and mix up my workout a bit, i cant afford a gym so ive got quite a few wii games and dvds i can do and ive started walking again i did a 6 mile walk today and it felt good to be out the house doing something rather than in the house on wii fit.
with food its hard as a lot of things give me belly ache (IBS) so i have to watch what i eat anyway (mostly rich food that give me belly ache) ill let you know how i get on in the coming weeks thank you for your support x
I agree with most of what AZhotguy said, however, I do think it's a good idea to keep your food diary - at least for a while, until you've developed "an eye" for portion sizes.
While I do agree that you shouldn't be "glued to scale", I disagree about weighing only every 2 weeks. Studies show that people who weigh daily, tend to be more aware and can catch problems earliest. It's always important to keep in mind that weight can fluctuate randomly from day to day (or even intraday), depending on when you last ate, went to the bathroom, are retaining fluid or for other reasons. Because of my thyroid issues, I've seen my weight jump as much as 5 pounds over the course of a couple days; by weighing daily, I can take steps immediately, to try to stop it, or at least, slow it down. Keep in mind, that not everyone with medical issues has "overnight results" when it comes to weight gain. Many people find that their weight just "creeps" up over a period of time, or that they have an extra hard time losing it. It's quite likely that you don't have a medical issue at this time; however, that should never be completely ruled out.
Some people do very well, eating 5-6 smaller meals every day; for others, that doesn't work. I tried it for several months and finally gave up on it. Eating every couple of hours wasn't allowing me to eat enough at one sitting to get filled up, so I was constantly watching the clock, waiting for the next meal time to roll around. I do much better with a large breakfast, large lunch (salad or sandwich loaded with veggies), and a very light dinner, with a light snack (apple/pear) between meals.
AZhotguy listed some excellent sources of protein, you could add low/no fat dairy, such as milk or a variety of cheeses, to the list, as well. Yes, peanut butter is a good source of protein; however, it does have a lot of fat in it, so be careful. When considering fats, go for the foods that have the most monounsaturated or polyunsaturated fats, such as olive oil, avocados, nuts, seeds, etc. These are essential for over all health and have been shown to actually aid in weight loss.
Vegetables would also fit into the category of complex carbs because most are loaded with filling fiber, which takes longer to break down, than simple carbs. Veggies are also low on the glycemic index, meaning they don't spike your blood sugar like many fruits or sugary foods do. Protein also takes longer to break down, so it, and fiber will keep you feeling fuller, longer.
I'm not sure how your calorie counter works - it could be that 2232 calories allowed daily, is what you could eat to maintain your current weight. In order to lose weight, you would need to drop some of those calories, either by consuming less, or burning more through exercise. To lose a pound a week, you would need to eliminate/burn 3500 calories/week, which averages out to 500 calories/day. You can eliminate 500 calories, burn 500 extra calories with exercise; OR eliminate 250 calories, plus burn 250 calories. Of course, to lose more, you would need to eliminate/burn more. Keep in mind that cutting calories too much will cause your body to think it's starving and will hold onto fat stores already there.
I said cheat on your diet by over carding. my bad. Over carBing. Extra carbs one day a week and a cheat meal or two that day.
First and foremost, don't get discouraged. Secondly, there is a difference between "weight loss" and "fat loss." Dont be glued to the scale. You can lose pounds but really be losing lean muscle mass. You dont want to do that. You want to increase your lean muscle mass (no you wont look all big and muscular so dont worry) and you want to burn fat. The other thing is I dont think you have anything to worry about your thyroid or having a medical issue because you are not getting overnight results.. It's good you are trying to lose fat, but do it the right way.
I know some of the other readers suggested limiting the fruit. I disagree, however they're right, you dont want to gorge on it. Fruit is good for you. Especially things like apples, berries, bananas, etc. However, as the one reader pointed out, fruit juice is not. Even if you squeeze fresh orange juice it is still not as good for you as eating an orange. Also, it is true that fruits contain simple sugars, but they are different sugars such high fructose corn syrup you find in a lot of processed foods, candy bars, soda, etc.
You do not need to freak out and go crazy counting calories, but just try to have a general idea. I recommend eating 5-6 small meals a day. Eat at least every three hours. That will increase your metabolism. Getting in great shape is all about diet.
You burn fat by changing your metabolism. 30 minutes of cardio is not going to change your metabolism. It will burn calories, but when you are done with your 30-45 mins of moderate exercise, the calorie burning is basicaly over. When you are constantly watching the scale, you get depressed if you dont see results. Its normal to gain a pound a day or lose it in a day. Water weight can fluctuate depending on the day and what you have eaten. My advice is to weigh yourself every two weeks.
Ok, if you want to lose wieght the right way, keep it off, and change your shape, do these steps:
1) Interval training cardio--high intensity (HIIT). Example--warm up with a fast walk or light jog for 3 mins. Spint as fast as you can for 30 seconds. Walk for a minute or minute and 1/2, then sprint again. Do this 4 or 5 times if starting out, then as you progress increase it to 2 minute walking periods followed by 60 secs of sprinting. Never go over 20 mins total. 15-20 mins, tops. You can do other exercises besides spritning. Step ups are great, mountain climblers, etc. Anything will work. The key is a moderate effort followed by short bursts of all out 100% effort. This will spike your metabolism. Will you burn more calories doing long moderate cardio? Yes, during the session, but with high intensity interval training, you will spike your metabolsim and you will burn fat all day long, even when you are sleeping. Thats why we want to change your metabolism.
2) Weight training. Nothing will change your metabolism like weight training. Screw the machines, use free weights only. Keep your workouts under 45 mins. That will also change your metabolism and halp you build lean muscle. the more lean muscle you have, the faster your metabolsim because your body has to support the muscle by burning calories. Trust me on this.
3) 5-6 small meals a day. A portion of protein, a portion of carbs, and several vegetables a day. Your eating sounds great. Fish, chicken breast, cottage cheese, lean red meat, are some of many good proteins. Simple carbs are basically fruits, which i would reserve for after a workout. Other meals should have some good complex carbs, such as barley, lentils, brown rice, beans, whole grains. I would avoid a lot of milk and breads. If you have to eat bread, make sure its 100% whole grain--not 100% whole wheat, but whole GRAIN. Trust me on this. Get some good fats, rich in moega 3's. Krill or fish oil, fish, etc. Other good fats--olive oil, raw almonds, seeds, pistachios, nuts, natural peanut butter, avocados, eggs (yes, the yolk and all), etc.
4) Weight training 3 days a week--try and do multiple joint exercises such a squats, deadlifts, bench press (ok to use dumbells). If you elect to just use your body weight for these exercises, thats fine. No weights? Do push ups. Keep it high intensity under 45 mins.
5) 3-4 days a week of HIIT training, 20 mins tops. Remember, you will also be getting great cardio if you do an intense weights workout.
Shoot for one to two pounds of fat loss per week. It will take a couple weeks to get going and to start seeing that.
Watch your calories as far as not going crazy, but worry more about portion sizes than counting every single calorie.
Try this out. I promise it will work. Oh yeah, make sure one day a week you cheat on yoru diet a little. Thats so your body doesnt get used to it. Overcard one day a week.
p.s. drop the capucino and drop the diet pepsi. really bad for you. drink water or tea or something. I drink only water for the most part. diet drinks are loaded with aspartame. They will slow down your fat loss, too. They are bad for you.
good luck. I practice what I preach. You can do this!
Hi, now that i count them it seams a lot of calories and not much food.
i put my detaisl into a calorie counter and it said i can eat 2232 a day and lose the weight i want to, does that sound right to you?
so far today ive had 1450 and wont eat anything else as im off to bed shortly
im defo going to keep a diary of the food i eat, the only thing im worried about is protien i only eat fish and chicken a couple of times a week, i read on the net that you can eat peanut butter to keep your protien up (im not planning to eat it everyday, just the days i dont have fish or chicken x
i dont have any of the symtoms for hypothyroidism so im going to rule that out just now and see how i go with the calorie counting
thanks for your advice its much appreciated xx
It's really easy for the calories to rack up if you aren't counting them, but do make sure you are eating enough calories for your size. Your body needs a certain number of calories just to function and if you don't provide that, your body will hold onto fat reserves in preparation for famine.
Some symptoms of hypothyroidism are fatigue/exhaustion, weight gain/inability to lose, dry/itchy skin, hair loss, muscle/joint pain, etc. There is a very long list of possible symptoms; some people only get a few, some get them all.
omg ive just counted the calories for today and im at 1450 and ive hardly eaten all day thanks for that going to record every calorie for a few weeks to see if this makes a diffrence
thanks ill keep you updated
Hi thanks for the replys
i dont eat red meat, i eat fruit 3 a day and smoothies (145 clories per 250ml) im a really fussy eater to start with but i have things like baked potato with low fat cheese or beans no butter and salad (lettuce + cucumber) eat chicken and fish on its on with no sauce or anything cooked in its own juices, drink lots of water 1 skinny cappachino in the morning, some veg, potatos, brocli, peas, carrots, i only eat wholemeal bread cerials like weeabix special k, my down fall is diet pepsi ive cut it down from 2 2litre bottles to half a 2 litre bottle!
ive go IBS but it hasnt given me any bother since i changed my diet, i get around 8-9 hours sleep at night. what are the symtoms of hypothyroidism?
do you think im doing enough excercise?
kimmit is right about the fruits - many of them have a lot of sugar in them, which can raise your blood sugar too high; they also tend to have more calories. In addition, when you do eat fruit, make sure you go for whole fruit rather than juice because while juices might have some vitamins/minerals, they also tend to have more calories, without the filling fiber. Likewise, smoothies can be good for you, but it depends totally, on what you put in them.
You'd be much better off to trade some of the fruit for veggies - either raw or steamed. You'll get lots of fiber, vitamins, minerals, etc for very few calories.
You should get at least 5 servings of fruits and veggies every day - try to stick with 2 servings of fruit and 3 servings of veggies.
Kimmit is also correct that you need to look at proteins, carbs, fats, etc. You need a good mix of them all, but make sure you opt for the "good" fats. Protein and fiber tend to fill you up faster, and keep you fuller longer.
A food diary is a great tool, as it lets you keep up with what you are "really" eating; not just what you "think" you are eating. Keeping a food diary requires that you record every morsel of food, or drop of drink that passes your lips. You could be surprised at what it shows.
Last, but not least, you might want to have your thyroid tested to make sure you don't have hypothyroidism, which can cause weight gain/inability to lose weight; as can insulin resistance and PCOS. Always be sure to rule out medical issues.
maybe you should look more closely at your diet, are you sure your only eating 1200? i'm only asking because i always thought i was eating a very healthy diet and when my dr told me to keep a food journal i was amazed (not in a good way) at how much i was eating and how the "healthy" foods i was eating wasnt really that healthy. for example, this is just me and i know some people dont agree but i try not to overdo it on the fruit, i know its healthy for you but sometimes there is a such thing as too much of a good thing, if that makes any sense. but i always have a fruit for breakfast, i tend to opt for something that has a lower GI, and i used to make smoothies all the time, maybe its just how i made them but there were heavy in the calories, but i know people make healthy smoothies all the time. i guess what i'm trying to get at is, how accurate is your calorie count? i count every single morsel of food i eat and what else do you eat in your diet? what kinds of proteins, carbs etc.