Where to start?

**katheim** · 03-23-2006, 07:36 PM

Hi everyone. I'm a little out of my element here, my goals are pretty modest. I'm trying to be more fit overall (would like to prevent heart disease and osteoporosis) and would like to lose 10-15 pounds. I've been working out for approx 6 weeks. I've lost 2 pounds. Now, I haven't been following the "cutting" diet posted above, but I have cut my calories down to between 1300-1800 per day. I'll freely admit that I have had days where I've cheated. I've seen no results, other than the two pounds, and in frustration thrown my hands up and eaten what I pleased. On those days, I have generally not held back. Steak dinners with baked potato, veggies and bread, fast food, cheese and crackers, chocolate. Generally speaking, on average, I have probably done this more than I need to. But, in my mind, I'm still eating less overall, so I'd think the scales would show more of a difference. I'm working out on average an hour a day 5x per week. I was doing tae-bo, but decided to change it up a little. I thought maybe some strength training would help so I got "the firm" set (don't laugh, I can't really go to a gym) and a power yoga dvd which I really like. Tonight I weighed myself and I've now gained 1/2 pound back.

I don't know what to change. I think part of the problem is the fact that I'm only 5'1" and 125 pounds. It seems in general, from what I've noticed, that larger people lose weight more easily. Most of the calorie calculators I'm using say that I should be eating between 1200-1400 calories per day and I feel like I am absolutely starving when I eat that little. In the past I've lost 15 pounds on one occasion and 30 on another. In both instances, I worked out 2x per day and that is just not an option right now. (I went through basic training at 18 and didn't lose any weight whatsoever, but I did tone up). What else can I do? I'm not looking for a "perfect" body. I just want to lose these 10-15 pounds. I really enjoy my exercising. I've definitely gotten stronger and more flexible, I feel great, except when I look at the scale or a tape measure. I don't know if this would matter in anyone's "assesment", but I don't tend to gain weight very easily either. Through the Christmas season, before I tried to lose weight, I ate very, very freely and didn't gain any weight. My body fat is 31% using the Navy body fat estimator, I have a big gut and I am concerned about my cardiac health in the future. Thanks for any help.

**Jodi** · 03-23-2006, 10:54 PM

Please list your meals in meal by meal format with macros. Include where your Preworkout and postworkout meal is and we can see if it's your diet. We are basically the same height and weight but I'm not 31% bodyfat, but I have been training for several years. Oh wait a second, you aren't training at all?

**katheim** · 03-24-2006, 06:53 AM

Jodi, thanks so much.

Ok, I'll try to post as much detail about my diet as possible, but I may not have all the macro amounts.

Breakfast:
fat 4 grams, carb 62 grams, protein 16 grams
I have a bowl of frosted mini wheats with milk. Sometimes I have oatmeal

Snack:
granola bar
carb 17 gram, fat 3 gram, protein 2 gram

Lunch:
carb 61 grams, fat 1 gram, protein 13 grams
1 cup of rice, 1/2 cup of beans

Dinner:
1/2 chicken breast, 1 cup succotash (corn and lima beans) and 1 biscuit with 1 t. jelly
carbs:68 grams fat:17 grams protein:50 grams

Snack:
1 pkg instant oatmeal
fat:2 grams, protein 5g, carb 32 grams

My meals obviously vary. Some days I have a sandwich with whole wheat bread and baby carrots for lunch, sometimes I have a weight watchers meal. Dinnertime can vary very widely. Hubby and my daughter are both naturally very thin (darn them) and the doctor actually wants my daughter to gain weight. A lot of times my husband doesn't have time to eat lunch at work, so he'll come home starving. So, sometimes, my dinners are pretty fattening fare. On those nights I try to eat a very small portion. Sometimes I'll make an extra vegetable and skip the rolls or potatoes. I don't really eat a pre or post workout meal. I usually workout an hour after lunch. I usually try to workout 5x per week for an hour, I don't know if you consider that training or not. Thanks again.

**Beth1** · 03-24-2006, 07:56 AM

I started a new eating pattern about thirty days ago. I am eating no crap what so ever & busting my butt at the gym. For the last thirty days I have spent two hours planning & cooking food each day. I have barley lost anything on the scale & i'm eating very strictly. I have noticed my body is starting to tighten up & I feel great. I measured myself this week- I decided to ignore (somewhat) what the scales says. I'm gonna measure myself again next week & I think I will notice a loss in size. I think it's hard to face the fact that results take time- your not alone. Good luck!

**Jodi** · 03-24-2006, 09:43 AM

Are you training Kathium?

Your diet nees some work

Have you read the stickies called Guide to Cutting........at the top of the forum?

**katheim** · 03-24-2006, 11:02 AM

Beth, thanks. You're so right. I'm impatient. I have used a tape measure and have lost 1/2" on my waist. I can also tell that my stamina, strength and flexibility have increased a lot. Those things are rewards in themselves. I've lost weight before and it was always a battle.

Jodi
I'm reading the cutting sticky and trying to fashion a little meal plan around it. Now, if I multiply my body weight by 10, I get 1250 for daily calories. So, I should have 500 protein, 500 carbs and 250 from fat, right? I'm working on a sample menu to use as a "guide". I'll post it as soon as I'm done.
Like I said in my other post, I am working out for an hour a day 5x per week. Is that training? I'm not trying to get in shape for any particular event or anything. I'm just trying to achieve a healthy body. In particular, I'd like to get rid of some belly fat to reduce my risk of heart disease. I've been doing some strength training to build more muscle and bone density.

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