Hi......I'm new and need a little advice...

[fit again]

I'm female, 45, and weigh 110 lbs.......I am not sure how I can reduce my calories down from 10X body weight....1100 is pretty much my BMR and I know it's not good to eat below that. I am not thin......even though I weigh 110 lbs.....I'm sitting at about 26% body fat right now and it's all concentrated on my tummy and thighs....the usual places for women. I'm just trying to figure out the best way of eating so I can get rid of this fat! I can't lift weights (upper body right now because of a neck injury...and I'm having an epidural next week to hopefully help).....all I can do is lower body work and cardio......so diet is very key for me. I'm not sure doing low carb is the answer, but because I'm so limited on my activity, I'd like to hear any and all advice you might have. I lifted weights all last year and did BFL pretty much for the whole year....I did great the first 4 months....I got down to 100 lbs and 16-17% body fat......but then I started letting things slide through the summer months and then injured myself in December. I have just gained and gained since. I worry about doing lowcarb because of, um, how do I put this delicately? Constipation....I really need my bowl of oatmeal every morning! Anyway...there's a little background.....hope somebody can help! Nice board you all have here!!!

 

[katie64]

HI I'm sure if you post what your daily meals look like, someone would be able to critique it for you, you could read through some of the online journals, you'll get alot of info from that.....good luck, hope your neck is better soon, I've been there, it's no fun, and welcome to IM

 

[Arnold]

welcome

yes, post your diet.

as far as the constipation, you need to ensure that your fiber intake is sufficient when you're on a low carb diet.

 

[Jodi]

Definately post your diet. How tall are you?

Also, you can still have your oatmeal every morning. Hell you can have oatmeal up to 3 times a day if you really want and still lose BodyFat.

 

[fit again]

I'm 5'2" (almost). So...a little weight looks like a lot on me. As for my diet.....which one??? LOL!!! There's a clue.....I'm always trying this or that and sometimes I just eat like a "normal" person! But...when I'm being extra good, it looks something like this:

1- 3/4 c.(uncooked) oatmeal
1 scoop EAS Simply Whey PP

2- Taco salad....without shell/cheese/sour cream/guac
Chicken, lettuce, tomato, salsa

3-PP w/ 1/2 c. strawberries

4- 1/2 c. cottage cheese
1/2 c. oatmeal

5- 4 oz chicken breast
1/2 c. brown rice
1-2 cs broccoli

6- 1/2 c. cottage cheese w/ apple cut up and nuked
cinnamon and splenda

Now....when I look at that diet.......I know it's absolutely perfect....the trouble is...I DON'T DO IT CONSISTENTLY!!! So, I've obviously answered my own question here! I just get so bored at times eating like that....and feel very deprived. My hubby and I work together and go out for lunch almost every day....that can be a real problem if I don't have my will power in check. Everywhere we go I can make good choices (except Sweet Tomatoes aka THE CARB FACTORY!). Obviously, as I keep typing, my problem isn't about not knowing what to eat....it's about sticking with something!!! Thanks for all your help!

 

[Jodi]

Actually, you have absolutely no EFA's in your diet. I bet if you add some healthy fats in you would be more consistent.

Your diet does look decent but without the fat your probably hungry ALL the time.

I think you need to read up on EFA's and learn not be afraid of fat. Thats the first thing. Then we can help you incorporate some healthy fats into your plan.


Read

These

Articles

 

[fit again]

Thanks for the articles....now, my question is this...is putting a couple of tablespoons of flax meal in my oatmeal just as good as using the flax seed oil? Is one better than the other?

 

[fit again]

Well, here we go.....Monday morning is the beginning of the final 6 weeks of what I call Challenge 6! I have to buckle down and JUST DO IT now! Thursday is my shot (the epidural) in my neck, so my exercise will definately be limited this week. But that won't be any excuse for not eating right. I just hope that the shot is effective and I can start being more active soon!!!

 

[Jodi]

Originally posted by fit again
Thanks for the articles....now, my question is this...is putting a couple of tablespoons of flax meal in my oatmeal just as good as using the flax seed oil? Is one better than the other?

You can use both. There is not enough fat in Flax Meal so that would be the reason to use the oil.

 

[Jodi]

Originally posted by fit again
1- 3/4 c.(uncooked) oatmeal
1 scoop EAS Simply Whey PP

Need to add about 10G Fat here. Throw in 2 tsp. of Flax Oil or mix it up and have Flax Meal and Flax Oil, just as long its 10G. Also, I would cut your oatmeal down to 1/2 C. measured dry. How much protein in 1 scoop of whey?

2- Taco salad....without shell/cheese/sour cream/guac
Chicken, lettuce, tomato, salsa

Once again need some fat. Add 1 T. of Newman's Dressing. They make some good ones like Ceasar, Balsamic, Olive Oil/Vingar. Or you could check out my new favorites at www.drews.com But you do need 10G Fat here as well

3-PP w/ 1/2 c. strawberries

Again 10G Fat

4- 1/2 c. cottage cheese
1/2 c. oatmeal

How much fat in your Cottage Cheese? You want about 10G Fat per meal

5- 4 oz chicken breast
1/2 c. brown rice
1-2 cs broccoli

FAT

6- 1/2 c. cottage cheese w/ apple cut up and nuked
cinnamon and splenda

Skip the apple on your last meal of the day and make sure you have 10G Fat