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Old 05-19-2017, 09:40 AM   #1
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Join Date: May 2017
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S/C/G: 160/160/120

Height: 5"1'

Smile PCOS girl here! Hi

Hi everyone

This is me trying to get a fresh perspective on what has been a lifelong struggle with weight loss. I'm 26, have been overweight since I was probably 14.

I try to eat right, sometimes even school people on why what they're eating might be bad for them. I go to the gym, jog, for for zumba classes about 3-5 times a week.

I have PCOS and for a long time didn't care too much about it. But as I'm growing older (nearing 30 yikes!) I feel like my metabolism is slowing down more than ever making it super hard to lose even a pound.

My friends who spot me in the gym almost always look at me and say "wow, looks like you had a good workout". But I don't see results. I've read tons of articles about this and it's getting frustrating.

So here I am, looking for inspiration, motivation and to know what I'm doing wrong and what can be done better, be it food or exercise or just lifestyle.

Also I'm thinking of starting an anonymous blog. what are your thoughts on (a) the blog and (b) the anonymity?

Please share your experiences with me because I know there's so many success storied out there!
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Old 05-20-2017, 06:10 PM   #2
mjf
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What types of food do you eat? I might be able to give you suggestions on how to improve your diet.

What exercises do you do at the gym, and how often?
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Old 05-22-2017, 11:59 AM   #3
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Quote:
Originally Posted by mjf View Post
What types of food do you eat? I might be able to give you suggestions on how to improve your diet.

What exercises do you do at the gym, and how often?
Hi mjf,

Thanks for taking the time to reply to my post to help me out. Here's what I've been doing for food:

Start the day
- Wake up and have a glass of warm water with crushed ginger and lemon juice
Breakfast:
- At 7am I have a measured half cup of oats (quaker quick cook) with 1 cup water and salt (I don't like sweet cereal in general) + two boiled egg whites
Snack:
- Around 10am I have a snack, almost always a banana (less ripe/no black spots)
Lunch:
- 12pm my coworkers and I go for lunch. Almost always a salad (spinach + chickpeas + kidney beans + shredded carrots + peas + beets sometimes + boiled split pea + vinaigrette) (used to add honey mustard but then I stopped)
- Some days lunch is a burritto without the wrap and with tofu (I'm vegetarian)
Snack again:
- Around 3 or 4 I have a nature valley honey and oats granola bar (slowly cutting that down) OR I pack a few almonds and walnuts
Dinner
- Dinner is variable and at a variable time. I used to make vermicelli with vegetables or wheat pasta which I've stopped now (because carbs, sigh). -
- lentils in soupy consistency.
- I try to add bell peppers, carrots, peas, beans, onions, tomatoes, brocoli and kale to my dinner
- I make indian flatbread (roti) from scratch (kneading the dough from wheat flour) So thats the carb in my dinner

** I don't eat sugar per se. I don't add sugar to my tea and coffee either
** I don't like milk so the only dairy I was eating was greek yogurt and cottage cheese (paneer) & regular cheese occasionally

Working out:
I try to hit the gym about 4-5 days a week.

- I jog/run about 8-10 miles a week
-> (10 intervals of 45 sec @ 6.8mph + 1.15 min @ 3.5 mph)
-> endurance jogging for 2-2.5 miles @ 5 mph)

- I attend about 1-2 zumba classes every week (1 hour classes)

** I have been skeptical about training with weights because what I've heard is - burn fat first with lots of cardio, then tone muscle with weight training

Do you have any suggestions for me? Any comments would be so helpful
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Old 05-22-2017, 11:45 PM   #4
mjf
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Quote:
- At 7am I have a measured half cup of oats (quaker quick cook) with 1 cup water and salt (I don't like sweet cereal in general) + two boiled egg whites
Assuming it's only a small amount of salt, that should be ok.

Quote:
- 12pm my coworkers and I go for lunch. Almost always a salad (spinach + chickpeas + kidney beans + shredded carrots + peas + beets sometimes + boiled split pea + vinaigrette) (used to add honey mustard but then I stopped)
- Some days lunch is a burritto without the wrap and with tofu (I'm vegetarian)
Is it possible to check the nutrition info for the vinaigrette? Some are healthier than others (for example some have added sugar).

Quote:
- Around 3 or 4 I have a nature valley honey and oats granola bar (slowly cutting that down) OR I pack a few almonds and walnuts
Those granola bars have 11g added sugar per serving, so I'd suggest cutting down on those. Almonds and walnuts are a good choice (assuming it's just pure nuts).

Quote:
- I make indian flatbread (roti) from scratch (kneading the dough from wheat flour) So thats the carb in my dinner
When you say wheat flour, do you mean whole wheat flour?

Are you getting enough protein on the days you don't eat tofu, and enough fat on the days you don't eat nuts? I didn't try to add it up, so might already be getting enough, but you might want to check just in case. Nuts, avocado, and olive oil are good sources of healthy fats.

Quote:
** I have been skeptical about training with weights because what I've heard is - burn fat first with lots of cardio, then tone muscle with weight training
I recommend doing both cardio and weightlifting. The more muscle you have, the faster you can burn fat (and you'll burn calories faster throughout the day even when you're not exercising). There's no reason why you need to wait until you're thin to start building muscle.

Last edited by mjf; 05-23-2017 at 12:14 AM.
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Old Yesterday, 08:50 AM   #5
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Thanks mfj!

You're right, I think that granola bar is something I can eliminate. Plus it is processed also so makes sense. I've started eating mixed berries instead of that (blueberry, blackberry, raspberry)

Yes I do whole wheat flour also mixed with multigrain flour. All of the nuts are pure not salted or roasted.

What do you think of melons, peaches and kiwis as fruit choices? (because I bought them recently for variety)

Also if I were to start weight training say 3 days a week, is there a routine you suggest? And how many exercises? I think part of me not wanting to venture into weight training is also lack of guidance. I've been following a couple of boards on pinterest for this but I get totally confused on what to do and not to do
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Old Today, 03:27 AM   #6
mjf
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Quote:
Yes I do whole wheat flour also mixed with multigrain flour.
Check the ingredients of the multigrain flour to see if it says whole. Not all multigrain is whole grain.

Quote:
What do you think of melons, peaches and kiwis as fruit choices? (because I bought them recently for variety)
I think all of those are good choices, but I'd recommend buying the peaches organic, if possible (because of pesticides).

Quote:
Also if I were to start weight training say 3 days a week, is there a routine you suggest?
There are probably some guides elsewhere on this forum, but I'll try to summarize the most important points. I suggest focusing mostly on compound exercises (exercises that work several different muscles). Some good ones are squat, bench press, bent over row, overhead press, deadlift, and pullup (or lat pulldown). About 3 or 4 different exercises should be enough to cover all the big muscle groups, but you could do more if you want more variety.

You should avoid working the same muscle two days in a row. Some people alternate between upper body and lower body, and some people do a full body workout every time (with a rest day in between).

I suggest doing about 2 or 3 sets of each exercise, about 8-12 reps per set, and about 60-90 seconds rest between sets (I've seen different numbers on different websites so you can experiment to see what works best for you). Lift and lower the weights slowly. If you find it easy to complete the sets, increase the weight slightly the next time you do the exercise (but don't increase too fast).

Getting a trainer to teach you the exercises would be ideal (because they can watch you to see if you're doing it correctly), but otherwise you can watch Youtube videos to learn the exercises.

Last edited by mjf; Today at 03:56 AM.
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