Weight Loss Support - I just want to be beautiful for prom... (thoughts on my "food guide" and exercise)




Serbrider
01-30-2011, 11:06 PM
I felt so embarrassed at the last dance I was at. I am now a senior, and I want to be beautiful for prom.

I want to wear this dress: http://www.modcloth.com/store/ModCloth%2FWomens%2FDresses/Plum+Perfection+Dress

I want to be able to go... and feel proud of how I look... hopefully on the arm of a guy.

So yeah. At the moment, that's my inspiration and desire.


Thoughts on my "plan"? (everything is flexible if need be)

Workout plan:

Monday
Weight Lifting

Tuesday
Zumba or Running

Wednesday
Running

Thursday
Zumba or weights

Friday
Running

Saturday
Break or Weights

Sunday
Break or Running



Food Guide:

Breakfast
400 calories
1 fruit
1 set of grains (1/2 cup oatmeal, 1 cup cheerios)
1 dairy (1 cup milk)
1 veggie

Snack 1
300 calories
1 veggie
Nuts
1 grain (granola bar, rice cake, etc)

Lunch
400 calories
Includes grains, veggies, legumes, and good fat

Snack 2
300 calories
1 fruit
1 veggie
Nuts
1 grain (granola bar, rice cake, etc)

Dinner
400 calories
Includes grains, veggies, legumes, and protein



NEED:
Nuts, Protein Shakes, or other protein sources kept in gym bag for a post-workout snack.



Thoughts? I want to make sure I'm getting all of the nutrients I need, but I want to lose weight. I am taking a daily multivitamin as well... so yeah... like I said... thoughts?


danaj415
01-30-2011, 11:35 PM
Your dress selection is beautiful!! I think your plan sounds great (i'm not an expert though:) ) I'm also a zumba-addict, so I know you will burn lots of calories that way! My only suggestion is to not push yourself too hard.

Regardless of what size you have to order your dress the most important thing is to go with confidence and know that you are working towards being the best person you can be! Don't just focus on prom, focus on the rest of your life.

Serbrider
01-30-2011, 11:44 PM
I'd order it in a large most likely... I'd fit in an XL right now... but yeah... :)

Thanks... more than anything... I want to look beautiful at prom not for prom's sake... but as the start of a new page in my life... of moving myself to being the best I can be... physically, mentally, etc.


Eurydice
01-31-2011, 02:16 AM
That is a really beautiful dress (gotta love modcloth) and a wonderful goal to work towards. I wish I'd bothered with a similar goal--I was fat at my prom, and while I still had a great time and it didn't ruin my life or anything, I'd still prefer to have more flattering pictures of myself from that night. :rolleyes: Just keep in mind, you can't always control how quickly or slowly the weight comes off, so be sure to celebrate every accomplishment!

Kahokkuri
01-31-2011, 02:20 AM
I think fitting into a ModCloth dress, even an XL, is a great goal/accomplishment. Their dresses are known for running small and having no give/stretch.

If you stay OP and keep your goals in mind, you'll look great in that gorgeous dress come prom!

krampus
01-31-2011, 03:07 AM
Plan looks good. You sure you're up for exercising the same 5 days every week? As long as you can be flexible with yourself I think you're on a one way street to success. :)

And your dress is really nice. Definitely worth shrinking to fit into the L.

nickyj
01-31-2011, 04:17 AM
Very beautiful dress. Elegant, yet, classy. Love it. Great food plan. Your goal date is really close, but I bet if you work hard, you will make it. Good luck.

Shmead
01-31-2011, 06:00 AM
It's a beautiful dress. One thing I'd mention: nuts are about 70% fat, 30% protein. If it's concentrated protein you want, think lean meat, cottage cheese, Greek yogurt.

And almost any plan will work, if you stick with it. The sticking-with-it 95% of the time is more important than the particular details.

Serbrider
01-31-2011, 08:53 AM
Thanks Shmead! I was trying to find sources of protein... which I definitely need since I'm eating no meat... but was having trouble figuring out what exactly. :p Right there in that one sentence was more info than I've discovered with 30 minutes of google searching.

Daniel Lewis... I'm wanting to run as well, since I'm training for a 5k run in March (not expecting to win, just to get across the finish line within an hour... :p )... thoughts on that on a better schedule? Right now I only have the Zumba once or twice a week... So yeah...

HMM3
01-31-2011, 02:07 PM
I love the dress ..... the colour is lovely and I agree with the comment about being classy.

You are well planned and organised....

Make sure you have that break in your schedule .... that is the one thing my trainer insists on :)

Take care .... best of luck with your goals ...

Serbrider
01-31-2011, 02:31 PM
I have either Sunday or Saturday (or both depending on if there are family plans that weekend) for my break. :) So... hopefully that'll be enough to content me. :p

Thanks. :D

DixC Chix
01-31-2011, 03:24 PM
That is a beautiful dress and love, love, love the color.

Your program looks great and you can definitely do it!

Reduced fat cheese sticks are a good source of protein too. Laughing cow lite cheese wedges too!

runningfromfat
01-31-2011, 04:13 PM
Love, love, love that dress! Makes me want to go back to my own just to wear it. ;)

Sounds like a good plan, the only suggestion I have is that you might want to focus on more veggies/protein during your snack and drop the grain all together if you're hungry in between meals (grains tend to make me hungrier). Good luck!!!

mkroyer
01-31-2011, 04:14 PM
even being a vegetarian, i think you need more protein...JMHO...... there ARE many great sources (such as greek yogurt) but even for a snack some whey protein works great

Fressca
01-31-2011, 07:16 PM
This list of vegetarian protein sources was posted here a long time ago by Blue2Blue; maybe it'll be helpful for you:

yogurt (20g per serving)

cottage cheese (14g per serving)

tofu (7g per serving). Try pressing the water out and sauteeing it or marinating it and then baking it. If you live near a Trader Joe's, they sell baked tofu that is fabulous and has 16g protein per serving.

eggs or egg whites (6g per serving). Make yourself an egg-white omelet and add some reduce fat cheese for some more protein. Or I sometimes take a hard-boiled egg and mix the yolk with dijon mustard to make a sort of deviled egg.

oatmeal (5g per serving) or oat bran (up to 7g per serving, depending on the brand)

low carb wrap with one wedge laughing cow cheese (7.5g protein)

low carb wrap with refried beans (12g protein). Add a laughing cow cheese wedge for an extra 2.5g protein.

Does tuna count as meat for you? If not, a can of bumblebee sensations sun-dried tomato tuna has 18g of protein and makes a great snack.

1 tbsp SnacLite Power PB (6g protein). Stir it into your oatmeal or eat it on a slice of high fiber bread.

Trader Joe's also sells egg-white salad that is fabulous and has 7g to 9g protein per serving, depending on which variety you buy (they have three, spicy ranchero, chive, and salmon and dill)

Yogurt Vegetable Salad: 1/4 cup yogurt, 1 tsp dijon mustard, 2.5 oz diced cucumber, 1.5 oz halved cherry tomatoes (use sun-dried tomatoes or roasted red pepper if fresh cherry tomatoes aren't available), 1/4 cup chickpeas, 1 tbsp minced fresh basil or mint, sea salt and pepper to taste. 85 calories and 9g protein.

Serbrider
01-31-2011, 09:39 PM
Fressca!! Thanks SOO much for that list!! I have been searching and searching... and that list is far more complete than anything I've found before... odd how that always seems to happen... :dizzy:


Thanks guys. :) I haven't been shown how to use the weight machines yet and had my info put into their computer systems yet... so for now I was just using the treadmill and the bike... 30 minutes fast walking and some (total of 5 minutes... :p ) running on it... then I decided that I didn't want to keep standing, so I went and spent 30 minutes at a moderate pace on the bike... so far so good. Tomorrow is Zumba... wish me luck! I hear it's hard... but fun... :p



Love, love, love that dress! Makes me want to go back to my own just to wear it. ;)

Sounds like a good plan, the only suggestion I have is that you might want to focus on more veggies/protein during your snack and drop the grain all together if you're hungry in between meals (grains tend to make me hungrier). Good luck!!!

Yeah... still working out the kinks. Grains make me feel full though... :p one slice a bread makes me far more full than several protein sources all mixed up into one... No clue why. But yeah... I definitely need to find more protein sources other than just nuts...


even being a vegetarian, i think you need more protein...JMHO...... there ARE many great sources (such as greek yogurt) but even for a snack some whey protein works great

Yeah... like I said above... still working out the kinks... and definitely finding that I need more protein. I had a mozerella stick as a post-workout snack... but even that I feel wasn't quite enough... I need to see if I can find some coupons for whey protein... :p

Shmead
01-31-2011, 09:53 PM
yogurt (20g per serving)

cottage cheese (14g per serving)



I don't know how they define "serving" but 100 grams of LF cottage cheese has 12 grams of protein and 100 grams of FF yogurt has 4 grams of protein. Greek yogurt is closer to cottage cheese numbers.

The great thing about cottage cheese is that you can make it savory (hot sauce, seasoned salt) or sweet (fruit, sweetener, cinnamon, cocoa).

Serbrider
01-31-2011, 10:02 PM
So... with the amount of exercise I'm doing... what should I aim for with protein grams? Because I think that adequate protein will be my main concern...

Shmead
01-31-2011, 10:13 PM
Weight lifters aim for 1 gram per kilogram of body weight, which for you would be a little under 100 grams. However, I think that's high: it's for serious power lifters.

Really, it's less important that your nutrition be ideal than that it be consistent. If 100 grams of protein is easy and delicious for you, then go for it, but if 50 or even less is more sustainable on a vegetarian diet, I wouldn't worry about it. We are true omnivores, and our bodies are pretty flexible (whole nations of vegetarians eat high carb/low protein. Inuits eat mostly fat. Both seem to thrive), In any case, you can always tweak later.

Serbrider
01-31-2011, 10:29 PM
Thanks!! :D

Fressca
02-01-2011, 09:02 AM
I don't know how they define "serving" but 100 grams of LF cottage cheese has 12 grams of protein and 100 grams of FF yogurt has 4 grams of protein. Greek yogurt is closer to cottage cheese numbers.

The great thing about cottage cheese is that you can make it savory (hot sauce, seasoned salt) or sweet (fruit, sweetener, cinnamon, cocoa).

I should have said, do your own due diligence! I look at this as a list for ideas more than for numbers written in stone. For instance, I've never found yogurt as high in protein as on Blue's list that still has an acceptable calorie count for me.

Serbrider, you're welcome!