Diet help!

S

stephanie932

Cathlete
Hi, everyone!

I'm very proud of my exercising and truly making it a habit since last August. If I miss a day or take a rest day, I feel really out of sorts because I didn't exercise. For me, this is quite an accomplishment since I have NEVER exercised my entire adult life. I just discovered Cathe on Christmas and have basically been using her workouts. I exercise 6 days a week for about an hour each time. I did the BS/BF rotation and now I am working on a S/H rotation w/ cardio thrown in. So, now that exercising is under control and I feel confident I won't stray from it.....I need "eating" advice.

In January, I exercised my absolute hardest and did not lose a single pound and I have to say that my 10/12's are still fitting the same. Those of you who have lost weight and kept it off, can you tell me how you did it? WW, counting calories, SB, Atkins, etc.? What should a 5'1" person weighing 165 lbs. eat as far as calories go. When I use the calculators they tell me that 2,000 calories will have me losing 2 lbs. a week........is that even possible?

Thanks for any input and sharing your ideas or what has worked for you. I just really want to get to 130/140 before summer and I think I can do it, if I just make this last step fit. :)

~Stephanie~



"Happiness is knowing what you are doing next without me saying it!" - Cathe :)
 
I'm 5'1" as well and find if I eat btwn 1200-1400 cals a day during a week I'm working out about 4 times a week, with 2 30 minute cardio sessions, I can lose about 1 lb a week. If I were to eat 2000 I'd gain, somewhere btwn 1800 I maintain. That's just me and what I've discovered thru trial and error.

I try to eat "clean", but diet is my biggest downfall, consistency is key. As a base, I use alot of the easy to follow food lists in the book Body Rx by Scott Connelly. You can find a paperback copy pretty cheap at most bookstores.

Over the years I've found that killing my joints by increasing cardio just was causing me joint pain, I can actually decrease my workout a bit if I concentrate harder on my diet.

Good Luck!
 
I go by multiplying my desired weight by 14 (moderately active) to give me my calorie allotment per day. It works out well, and I managed to lose 5 lbs., and want to come down about 5 more. Just be honest with your food journaling, and you really MUST count what you eat on your cheat day, if you have one. Be honest about your eating habits, make the proper adjustments and you WILL lose weight. It really is calories in, calories out, or points in points out - however you want to look at it.

Whatever plan you select, you have to live with it to keep your weight off. You can't go on a diet, lose the weight and go back to your old eating habits. WW seems to be the best as far as teaching you how to eat to lose weight & keep it off.
 
Hi stephanie,

An alternative to thinking just in terms of calories (which has never worked that well for me personally) is to consider types of foods - i.e. what are you eating most during the day, protein, carbs, fat - when do you eat these, water, etc. This is the concept of "clean eating". Maybe you're eating a good amt of calories, but its all carbs, or most of its at night, or something like that.

The recent Oxygen Abs issue is one of the best I've seen for giving clear advice on diet. It doesn't talk so much about calories, but about what your meals should look like, when they should be eaten, when its best to eat carbs during the day, and even how much water you should be drinking. I am experimenting with this approach now to see if it gets me where simply calorie counting has not. If the ladies in Oxygen look like they do and follow this approach, then its got promise!
 
Wow! Good for you!!

Now that you are exercising right, in my opinion, any one of the eating plans that you mentioned can work. People seem to report success with all 3 of them. I think you should decide based upon how you like to eat. If you can't imagine giving up meat and cheese, for example, then maybe you should try Atkins for awhile and see how it works for you. On the other hand, if you can't imagine life without bread, then WW is more flexible.

For me, eating low-fat works very well. I don't much care for butter and cream, and don't even like red meats. Rich foods do not excite me. I'm very happy eating low-fat cottage cheese, fish, beans and chicken. I like things that are full of tang and taste, and I adore condiments like mustard, vinegar and soy sauce.

Short story long, I really think you have to base your eating plan on what you LIKE. Follow your taste buds and they will lead you in the right direction....

Lots of luck to you and keep up the great work!!

-Nancy
 
When they tell you that 2000 calories will have you losing x amount of pounds, they may not know the effort you are putting out or your weight. Change your diet some and change up your workout. Say, one day with interval workouts And maybe one with a circuit training workout. These would be good to add on with doing Slow and Heavy. You are probably on a plateau. Just change up your workout or at least do one intense day and it will probably change. Altering your diet will help. Eat high protein, lots of veggies and protein items. Go lower on carbs. Eat carbs earlier in the day. hope this helps. Maybe you need a rest day. You can come back with an intense workout after one. You sound like you are on the right track.
Diane Sue
 
Thanks everyone........that gives me some things to start with!

~Stephanie~

"Happiness is knowing what you are doing next without me saying it!" - Cathe
 
I read Dr Phils Book ." The 7 keys to weight loss" Great book for me . Infact I should read it again as I have trouble with the sweets !!!His Book is what got me started on my journey !!! 48 pounds down ,but no changes in awhile .... cant wait for my Hardcore ,to "Change " things up a bit ...:) :)
 
Stephanie, Everyone has given you great advice, I just want to add a few things. First, NOBODY and I mean NOBODY hates taking a rest day as much as I do! H-A-T-E I-T!!! But I force myself, once a week to take a day of or do something VERY light, like an easy yoga or a stretch (or take the kids to the zoo...walk walk walk). Stephanie, rest days are just as critical to your body as workout days. Decide on a day that works for your schedule and label it "Rest Day". Your workouts will be much more effective and you decrease the risk of burning out. By resting the body, you are also decreasing the risk of injury.

On diet, I cannot tell you "go Adkins, go Zone, go WW", that will take some playing with for you to figure out what works best for you. However, diet is crucial. Your workouts will only take you so far if a clean diet (or a better diet) is not incorporated. I am living proof. You what is bad, sugar, white flour, starchy stuff, bad fats...get them out of the house. Try to do all your shopping without going down any aisles in the store, stick to the border of the store. Linger in the produce section, pick out some lean, fresh meat, be selective and choosey in the dairy section and bread section.

Also, idea just "popped" into my head...maybe consult a nutritionalist. I am thinking of doing this myself to get rid of the last 3-4 pounds (and help me figure out the best way for ME to eat for LIFE).

SORRY so long! Guess I had more to say than I thought...Sunday is my only "coffee" day:7 :7 !
 
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