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01-10-2009, 10:04 AM
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#1
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yes girl
Thread Starter
Join Date: Aug 2006
Location: houston, tx
Posts: 374
S/C/G: 201.4/179.8/130
Height: 5'0"
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super frustrated
i have lost 4 pounds since dec. 22nd (20 days). is that average or a little slow or what? it feels like forever and nothing is happening.
here is what i usually eat.
bkfst: slice of whole wheat toast (no butter) and 8 oz skim milk
snack: fruit (apple or orange)
lunch: baked ckicken breast with ketchup and veggies, water
snack. fruit or cereal (cheerios) or small salad
dnr: same as lunch or if i'm cooking something off plan like beef or something, then a small plate of it, but usually the same as lunch
i drink lots of water and exercise 6 days a week 30-40 minutes walking and/or jogging on the treadmill
so how does this sound? am i doing allright?
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01-10-2009, 10:08 AM
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#2
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Hooping my Life Away
Join Date: Jun 2007
Location: Kentucky
Posts: 2,052
S/C/G: 298/218.1/170
Height: 5'8"
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I think you are eating too low. Up your calories a bit more, especially at breakfast time and you make get more progress.
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01-10-2009, 10:18 AM
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#3
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*Courtney Rae*
Join Date: Apr 2008
Location: Phoenix, AZ
Posts: 766
S/C/G: 245/217/160
Height: 5'5
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I agree it doesnt soudn like you are eating very much. Maybe my calculations are WAY off but i kinda added things up in my head and it didnt even add up to 1000 cals. That is WAY too low. Heres what i figured
Quote:
bkfst: slice of whole wheat toast (80 cal) (no butter) and 8 oz skim milk (80cal)
snack: fruit (apple or orange) 100 cals
lunch: baked ckicken breast with ketchup(120 cals) and veggies(75 cals), water
snack. fruit or cereal (cheerios) or small salad (100 cals)
dnr: same as lunch or if i'm cooking something off plan like beef or something, then a small plate of it, but usually the same as lunch (200 cals)
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Thats 750 cals. Not a lot at all. You need to add more protien, fiber. I see really no healthy fats in there. Also unless you are doing low carb you should add some wg pasta or rice in the day as well. Dont be afraid to eat. Its always better to start off with a higher amt of calories so that when you do hit a platea you can lower them. I would think that 1500 or so would be a better range for you.
For breakfast add some PB to your toast or a hard boiled egg. With your fruit eat some yogurt too or a piece of string cheese. When you have dinner cook your veggies in a little bit of EVOO to add some cals and some healthy fats. Or even a handful of nuts for a snack.
Last edited by CandyKisses0204; 01-10-2009 at 10:19 AM.
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01-10-2009, 10:21 AM
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#4
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yes girl
Thread Starter
Join Date: Aug 2006
Location: houston, tx
Posts: 374
S/C/G: 201.4/179.8/130
Height: 5'0"
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can u give some examples of healthy fats?
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01-10-2009, 10:27 AM
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#5
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2 wheels is plenty :D
Join Date: Aug 2005
Location: Sacramento, CA
Posts: 3,099
S/C/G: 264/195/150
Height: 5'4"
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Peanut butter, olive oil, salad dressing (I like Newman's Own, low fat, but not no fat), cheese, nuts and meat (portion size is key, and I go for lean cuts) are where I get most of my fat from.
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01-10-2009, 10:32 AM
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#6
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Fifty by Fifty!
Join Date: Aug 2008
Location: ONtario Canada
Posts: 235
S/C/G: 270.5/232.0/170
Height: 5'8
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avocado, flax oil, natural nut butters, almonds, walnuts, EVVO, canola, are all healthy fats. Not to mention the natural fats in salmon, and other ocean fish which you really need for your Omega 3's, also the fats in omega three eggs. You need more protein too. I would be passed out cold if I was following your program. An excellent book on normal, everyday foods that are good for you and why they are necessary in your diet is SuperFoods RX Healthstyle by Dr. Stephen Pratt. It isn't a diet book, it is a nutrition book and NORMAL, I emphasize NORMAL food. YOu can get it at any library or it is cheap on Amazon/Chapters-Indigo.
It seems impossible that you are eating what you are and exercising what you are and not losing a lot more. Have you had a medical lately?
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01-10-2009, 10:33 AM
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#7
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Fifty by Fifty!
Join Date: Aug 2008
Location: ONtario Canada
Posts: 235
S/C/G: 270.5/232.0/170
Height: 5'8
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oops and forgot, you are seriously deficient in calcium and other nutrients. Do you take any supplements? A thin body with brittle bones and dry skin and other ailments is not the goal now is it!
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01-10-2009, 10:39 AM
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#8
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2 wheels is plenty :D
Join Date: Aug 2005
Location: Sacramento, CA
Posts: 3,099
S/C/G: 264/195/150
Height: 5'4"
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Oh and as for is 4 pounds normal in 20 days? I would say yes...that's not even 3 weeks. So more than a pound a week.
But I agree with the rest that you aren't getting enough calories (and this follows, not enough nutrition/fuel for your body).
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01-10-2009, 10:58 AM
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#9
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Loser :-)
Join Date: Nov 2008
Location: Seattle-ish
Posts: 707
S/C/G: 273/251/175
Height: 5ft8
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Ketchup and chicken?? LOL just kidding...for those who aren't ketchup lovers it might sound odd...but I'm a ketchup lover so I totally understand. Other than that, i thought it sounded like you were eating a bit low...healthy but low. Just imagine, actually adding calories to lose weight? I love it.
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01-10-2009, 11:05 AM
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#10
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yes girl
Thread Starter
Join Date: Aug 2006
Location: houston, tx
Posts: 374
S/C/G: 201.4/179.8/130
Height: 5'0"
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i havent been taking my vitamins lately, but i will.
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01-10-2009, 11:34 AM
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#11
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Hooping my Life Away
Join Date: Jun 2007
Location: Kentucky
Posts: 2,052
S/C/G: 298/218.1/170
Height: 5'8"
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Quote:
Originally Posted by mollymom
It seems impossible that you are eating what you are and exercising what you are and not losing a lot more. Have you had a medical lately?
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When you don't have enough food, your body goes into starvation mode and holds to everything you eat.
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01-10-2009, 11:42 AM
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#12
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Senior Member
Join Date: Aug 2007
Posts: 2,431
S/C/G: 278/see ticker/168
Height: 5'6"
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I agree. Not enough food here. Try and get up to at least 1400-1500 calories and see how that goes. Add healthy things: lots of veggies... even the starchy ones like acorn squash or sweet potatoes. A bt of olive oil, avocado, maybe an egg once in awhile. A handful of nuts for a snack. Hummus with your veg's. Salmon (yum!)
Keep us informed!
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01-10-2009, 12:45 PM
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#13
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yes girl
Thread Starter
Join Date: Aug 2006
Location: houston, tx
Posts: 374
S/C/G: 201.4/179.8/130
Height: 5'0"
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Quote:
Originally Posted by Michelle98272
Ketchup and chicken?? LOL just kidding...for those who aren't ketchup lovers it might sound odd...but I'm a ketchup lover so I totally understand. Other than that, i thought it sounded like you were eating a bit low...healthy but low. Just imagine, actually adding calories to lose weight? I love it.
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yeah...i am a fan of ketchup. i also like lemon or lime juice on my food.
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01-10-2009, 12:47 PM
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#14
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NEVER EVER going back
Join Date: Nov 2006
Posts: 3,747
S/C/G: 377/240's/150
Height: 5 feet 5 inches
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I'm getting like 850 calories and that's wayyyy too low. More fruits and veg, some good fats, so different proteins, some good carbs.
1 lb a week is about average so that seems fine there. But I'd up the calories to something that you could sustain long term.
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01-10-2009, 01:03 PM
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#15
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WW on-line since 1/1/2009
Join Date: Jun 2000
Location: Mississippi, USA
Posts: 2,332
S/C/G: see ticker
Height: 5'5"
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You are definitely not eating enough. Too few calories, and your body thinks it's starving and will hang onto every last ounce. You need much more protein, especially because you're exercising. You can't build muscle without protein.
I did a quick calculation of the caloric needs of a woman who is 197 lbs, 5'6", 30 years old, very active. To maintain that weight, that woman would need 2820 calories per day. (That's called your basal metabolic rate). To lose a pound, you need to have a calorie deficit of 3500 calories. That's 500 calories a day. So, to lose 2 lbs. per week, you would need to cut your intake by 1000 calories a day from your basal metabolic rate. So, the woman described above could eat 1800 calories per day and expect to lose 2 pounds a week. Any more than that is not recommended.
You can find the BMR calculator I used at http://walking.about.com/cs/calories/l/blcalcalc.htm.
Last edited by Jennelle; 01-10-2009 at 01:05 PM.
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