Open To Suggestions To Improve My Diet For Weight Loss - Weight Loss Message Board

hp82 · 05-17-2004, 09:22 AM

Okay...Here goes...

Age = 21
Height = 5'1.5"
CW = 119.5
GW = 105

Sample of my diet...
Breakfast = 2 packets of oatmeal, 1 tablespoon of brown sugar
Snack = 2 Fat Free Pudding Cups
Lunch = Fat Free Tuna and Crackers Lunch Kit
Snack = 2 Fat Free Yogurt cups
Dinner = Lean Cuisine Entree (Around 5 grams of fat, 40 Carbs)

Calories = 1000, Fat Grams = 10 Grams, Carbs = 170 or so

Yesterday, I got back on the treadmill for 20-30 minutes out of frustration. But my time of the month just started so I probably won't be back on the treadmill until Wednesday or so. I realize I'll have to increase my calorie intake but I have no idea what to raise it to and I'm almost paranoid about it. I struggle just to make 1000 calories a day without exercise.

I've plateaued for so long. The scare fluctuates between the same one to two pounds. I try to cut down on the carbs but I'm so afraid of adding any fat to my diet to substitute for the carbs so I tend to stay high carb, low fat.
Any suggestions would be appreciated on what I can try to try to improve my diet.

mugal2003 · 05-17-2004, 11:27 AM

You need protein!! Protein is essential in weight loss b/c it will curb your appetite and make you feel fuller longer. Plus it's harder to digest so you have expand more calories to do so. Plus it builds muscle

For breakfast I would have an eggwhite or eggbeater omelet(full of protein, not fat, very low cal) filled with some lowcal or FF cheese, mix it in with some fiberous veggies. You could also have a piece of whole wheat toast or a small bowl of oatmeal for your carbs. Remember, it's the complex carbs you want, they do not spike your blood sugar and will make you be fuller much longer. Drink plenty of water so you can flush out all the bad stuff, plus water is also an appetite suppresant. For a snack, you want to include a small amount of protein and carbs. This way you will not digest carbs only so quickly you will be hunger in no time. A good example would be FF cream cheese with whole wheat cracker, lowfat cottage cheese, low sugar yogurt with a piece of fruit.
FF pudding is not bad, you get your chocolate fix w/o the fat, but when it's FatFree, companies put loads of sugar in it to make taste good. They do have no sugar/fat free pudding out, and also sugar free jello.

Lunch and Dinner, have complex carbs(cooked/steamed veggies, lean chicken breast/turkey, fish).
Never deny yourself anything, if you really and truly crave it, go ahead and have a small piece.
Hope this helps, this is just my two cents

Good Luck
Vanessa

tah4349 · 05-17-2004, 12:28 PM

Just out of curiosity, why would you stop working out just because you're on your period? With the exception of a few inverted yoga positions, I can't think of any physical activity that would be off limits. Exercise is a sure-fire way to kill the cramps, too!

cswl · 05-17-2004, 12:38 PM

Hi,

You're eating way too little, and that is just my opinion. I don't think weight loss shall be that much struggle, but I know the pain of wanting to get there as fast as we possibly could. This is something I stumble on during my attempt to lose weight. The power of inner focus and mind mastering.

If you agree that every of our actions start with our thoughts, the unseen part of us. Like a root of a tree, the branches and trunk are what visible, but what build and give life and existence of that tree is the root, the unseen part. Ask yourself how do you feel about clinging on to the need to extra weight. Are you truly willing to let them go and live a life you are meant to live; slender, tight, toned and healthy body. It is all begin in your head. The drama line within you must be congruent with you actions outside.

If you say I intend to weigh this and that, and yet not willing to do whatever (healthy stuffs please) it takes, the dialog and your actions is resisting each others. That's when I honestly believe with all my being, to lose weight, we've got to watch our dialogue deep in our thoughts. Start today to watch your own inner drama and see if weight loss won't be that much struggle. I am not saying it is easy too, but you'd feel guided in the process. You know like every success you achieve in your life, it comes with unseen manual, and yet you seem to be on the right path.

I wish you all success and steadfast inspired actions.

All the best,
Ida

justme_ · 05-17-2004, 02:31 PM

you could definitely use more calories. you shouldn't go under 1200, and since you exercise i should keep it at 1300 or even 1400. you need to balance your diet. add some (but not too many!!, just some) healthy fats, definitely more lean protein cause you don't wanna lose muscle, and try not to eat simple carbs unless they're from fruit or anything. also you should divide your meals up into 5/6 small meals throughout the day 3 hours apart is preferable, so your body will have time to burn those calories up instead of storing it as fat. also i suggest you start lifting some weights, or do at least some muscle strenghtning exercise like pilates next to your aerobics. if you're gonna do a full body workout i'd recommend twice or 3 times a week. cause when you lose weight you also lose muscle which will cause your metabolism to slow down which means you'll look weak and you burn less calories. you could have a splurge day once a week and take in1600 calories on that day, just so you don't plateau.