[Nepenthe]

I feel bad about posting this when there are so many diet plans out there to read about, but I really have no idea what is best for me!

I am 21 years old, 5'2" tall, 128 pounds, and 32% body fat. In the past, I've tried very low calorie diets and just ended up losing muscle and gaining fat; now I need to reduce fat and build muscle. I would love to just be able to go on an established plan and eat what I'm told to, when I'm told to, but I can't afford diet programs, books, or special foods.

As far as daily calories go, I have heard that I should be eating anywhere from a minimum of 1200 to at least 2000, and a doctor once told me that because of my height I should safely be able to go as low as 1000. As far as exercise goes, I'll probably be doing aerobics 3 to 5 times a week for 30 minutes at a time, plus around an hour of walking every day. I'd love to find some weight training I can do, but because of health issues (arthritis) I can't hold on to weights. And there's the issue of water - if I go past six glasses a day, no other drinks involved, I'm in the bathroom so often that it becomes inappropriate when I'm in class or at work.

Then there's the question of what ratios I should be getting my nutrients in. I constantly crave carbs, so would a low-carb plan be good for me? How would I do it, since I don't like/can't afford most meat? I've heard that I should limit fat to under 30% of my calories, but I've also heard that as long as I am overweight in terms of body fat, I should aim for less than 10% of calories from fat. And since I carry the majority of my extra fat in my belly, should I be worried about eating or avoiding certain foods to take care of that?

Finally, I have to take into account my binging issue. If I try to stay away from favorite unhealthy foods, I know I'll cave in and binge on them the first time I see them on sale or go to a restaurant where they're served. If I give myself a cheat day, I know I'll end up with leftovers and giving myself an extra day (or two or three) to finish them up.

So, will all that nonsense in mind, can anyone offer plans, hints, tips, or tricks that might help with any of my problems? I want to start right now, and I just know I'll mess up if I don't have a clear idea of what to do.

[bargoo]

Actually you aren't overweight. For your height a healthy range is 110-136. Are you small boned or large boned ? You might want to pick a weight about half way, say 120. It is always harder to lose the less you have to lose. Have you thought about calorie counting ? I am a little shorter than you and lost on 1200-1400 caloriies a day. Exercise along with your diet will mean a more effective weight loss.

[Nepenthe]

I am very small boned, and although my weight is within the normal range, I have 32% body fat (and very little muscle). So, it's less about the pounds than the fat itself - I believe my body fat percentage is enough to qualify me as obese, as strange as that may seem. Thanks a lot for the calorie suggestion - that sounds like a good range to keep me away from overeating, and congratulations on your weight loss!

[Esmeralda]

I hope someone can help you out, because I'm in a similar boat! I'm 5'1" and I just need to lose body fat and build muscle, but I have no idea how to go about doing that.

For the record, I am also addicted to carbs. I tried a lower-carb/higher fat & protein diet, and while it DID noticeably make me less hungry, I only maintained my weight ANDDD I can swear that I actually gained more body fat from it. It puzzled me, to gain fat but not see a change on the scale, but I've been told it's possible.

So I'm sticking with what's always worked for me as far as weight loss goes, eating as little as 15% fat with more carbs. But that still leaves us both with the issue on how the heck to lose body fat and gain muscle.

[HeatherEljohari]

Im no expert- but if you want to gain muscle... you need to do strength training. Less cardio and more strength training.