I need your help. (Nutrition & Excercise-Related)

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I KRISCOCHO I	I need your help. (Nutrition & Excercise-Related)	Lead	[-]
Posts: 2504 (09/11/2007 7:49 PM) Reply Quote More Recent Posts Message Friend Block Invite Ignore	Hello everyone Here's my story- For the past year I have been on and off "dieting" and hitting the gym. My main goal for "dieting" was to get to my skinny self again and for excercising, I guess to make use of my 24 Hour Fitness pass (and to get skinny too.) Quite some time passed, I weighed myself and noticed a drastic increase in pounds. So, my mentality quickly changed and I started doing research on my own- started taking note of my food intake more carefully and hitting the gym more consistently. A while had passed again and I weighed myself. No change. I started to see a change in the way I feel, but nothing major. Here is my question- This week is my birthday week. I still have been monitoring my food intake and doing light excercises. But what I want is a major change. I plan on starting a new routine come Monday. I need help in figuring out what's best for me and would like to hear your thoughts, suggestions and advice. I don't feel like posting my height or weight here, but if you can contact me with any help, I will send you a message via Yukumail or whatever's best. Thank you so much in advance:)
rsnapple		#1	[-]
Posts: 2644 (09/11/2007 8:12 PM) Reply Quote More Recent Posts Message Friend Block Invite Ignore	do you have an example of what you eat on a typical day? i can try to see where you are going wrong. also what exercises do you do exactly and for how long? if you have a food diary that'd be helpful...and be sure to include anything you drink bc that was my problem. i didnt realize that every glass of iced tea i drank was 230 calories and i'd have like 5 glasses a day
I KRISCOCHO I		#2	[-]
Posts: 2507 (09/11/2007 8:25 PM) Reply Quote More Recent Posts Message Friend Block Invite Ignore	Thanks for the response:) A typical day for me would be- Tea in the morning Breakfast- usually bran cereal & 2% milk Lunch- sandwich (whole wheat bread, low fat turkey, cheese, light mayo) & diet v8 Snack- chips and diet v8 Dinner- usually anything around the house I'm Asian so we always have white rice around. Maybe that might be a problem? If there's nothing, I usually go out and get some fast food or something. Maybe that's my problem. I think I'm doing so well during the day, by not eating anything that I think I can have Anything for dinner. For excercise- I would usually do cardio for 20 minutes, then rotate machines. Yeah, I am in need of some help and learning.
rsnapple		#3	[-]
Posts: 2646 (09/11/2007 9:38 PM) Reply Quote More Recent Posts Message Friend Block Invite Ignore	just some ideas to help: - switch to skim milk - even low fat lunch meat is full of sodium and it would help to eat chicken or turkey breast on your sandwiches instead of lunch meat. (cook extra at dinner time and wrap it up in the fridge for the next day) - again, chips are high in sodium and fat...you should get sugar free jello, fruits, veggies, etc for snacks ( i like to eat jello, bell peppers, and tomatoes with seasoning on them) - dinner...try brown rice instead of white. white rice is considered to be complex carbs as refined starches. eat protein (it will fill you more and help you to lose weight), a side of veggies and a baked potato would be a good choice. as for exercise...20 minutes of cardio isnt enough...you dont start burning fat until about 25 mins or so. so even if you just do power walking for most of that time, just get your heart rate up and extend the time. then use free weights (5 lb dumb bells) and do arm exercises (make sure to work shoulders, biceps, triceps, and chest). then do squats and lunges for your legs. crunches are a good addition, although people think that doing crunches will give them a smaller stomach and that is not true. it will only tone the muscle under the fat (which you cant see until you lose the fat) stay away from fast food. if you have to have it...taco bell, im pretty sure is the least fattening. also realize places like panera bread, sandwich shops etc are all high in calories even though you would think it was relatively healthy try using sparkpeople.com and you will be surprised at the calories in the food you eat. aim for about 1200-1500 calories a day.
I KRISCOCHO I		#4	[-]
Posts: 2510 (09/12/2007 12:35 AM) Reply Quote More Recent Posts Message Friend Block Invite Ignore	Thank you. Thank you. Thank you. Seriously.
I KRISCOCHO I		#5	[-]
Posts: 2515 (09/13/2007 1:08 PM) Reply Quote More Recent Posts Message Friend Block Invite Ignore	Okay, so here's what I had yesterday: green tea breakfast- oj, whole wheat toast, soft-scrambled egg snack/lunch- skim milk, bran cereal, apple snack- cashews dinner- 2 slices garlic bread, spaghetti (I had dinner at my boyfriend's so it's not like I could've not eaten dinner. Haha) now that is my definition of a great day eating. if something's off, please let me know. maybe my mentality is in the wrong place.
kat524		#6	[-]
Posts: 24 (09/13/2007 1:29 PM) Reply Quote More Recent Posts Message Friend Block Invite Ignore	For me, the biggest thing was weighing myself. Don't do it. When I first started working out, I kept weighing myself and would get discouraged when there was little or no change. Muscle weighs more than fat, so even though you might be toning up and looking better, the scale may not represent that. So I started going by how I felt and how my clothes fit. I couldn't tell you how much I weigh because I never weigh myself. Second, I've learned that portion control is the way to go. Don't diet, because by dieting you are depriving yourself of what you and your body wants and/or needs and you will start to crave things and it makes the diet harder to stick to. I just eat what I want, but in small portions. Also, it helps to eat healthier snacks throughout the day because it keeps your metabolism up. Not drinking pop helps me lose weight too, but I've accepted that that is not an option for me.
GonnaBeStronger		#7	[-]
Posts: 1238 (09/13/2007 1:34 PM) Reply Quote More Recent Posts Message Friend Block Invite Ignore	Pretty good, I would say! Although you should probably be getting more fruits and veggies in. You should really get in 5-9 servings a day. I usually have 5-6. I'm doing Weight Watchers and have lost 45 pounds with about 30 to go, so this is what a typical day looks like for me: Breakfast: Coffee w/ nonfat half and half, eggs and oatmeal (sounds weird but SO GOOD, eggs poached over oatmeal) Snack (about 2.5 hours later): Nonfat latte, banana or a cup of blueberries mixed into fat free Greek yogurt with 1 packet of Splenda Lunch (about 2 hours later): Brown rice and beans with fat free sour cream and fat free cheese, diet soda, serving of carrots Snack (about 2 hours later): Apple, 94% fat free popcorn with a bit of olive oil drizzled over it, sometimes a cut up bell pepper Snack (about 2 hours later): Grapes or a fruit smoothie made with frozen berries, fat free milk, fat free yogurt, and a bit of Splenda Dinner (about 3 hours later): Chicken, fish, lean cut of meat with cous cous, brown rice, baked potato and a salad or frozen mixed vegetables Snack (sometimes, depending on how hungry I am): A chocolate bar, or a frozen chocolate ice cream treat that are low points for my Weight Watchers plan I also get in about 90 ounces of water a day (sounds like a lot, haha, but it's just about 3 Nalgene bottles, I love water) and I drink a lot of coffee and nonfat coffee drinks like lattes. Exercise: For a long time I tried to be really ambitious with my exercise--challenging myself with trying to jog even though I don't enjoy it, trying to force myself to go to the gym even though I don't like the gym. What happened is that I rarely exercised because I hated doing it. For me, doing something consistently (something I love and enjoy), even though it's less challenging, is important because it gets me exercising! I walk 5-6 days a week for anywhere from 60-90 minutes--my backyard opens up into an amazing park on an extinct volcano. The park is huge and beautiful with tons of trails, so I just go through there or through my neighborhood, which is lovely to walk in. I take my dog and my iPod and have a great time. I also try and do an arms workout every other day and about 120 crunches every day. Sorry for rambling, I hope this was helpful. If you have any questions and want to, you can email me at coffeeringsandfingerprints@gmail.com and I'll be happy to try and help! --Katie
GonnaBeStronger		#8	[-]
Posts: 1239 (09/13/2007 1:36 PM) Reply Quote More Recent Posts Message Friend Block Invite Ignore	Sorry, double post
rsnapple		#9	[-]
Posts: 2690 (09/13/2007 1:38 PM) Reply Quote More Recent Posts Message Friend Block Invite Ignore	congrats on losing 45 lbs...thats awesome...seems like you're pretty adjusted to your eating plan so those last 30 should melt right off before you know it
swisschokatie		#10	[-]
Posts: 108 (09/15/2007 11:42 AM) Reply Quote More Recent Posts Message Friend Block Invite Ignore	just for inspiration I decided to put up my eating and exercise plan. Last year I lost nearly 45 pounds just by adjusting my eating habits to a healthier level and by doing sports I lost another 15. So, all in all I lost 60 pounds. It was hard work but it was definitely worth it. I had the same problem when I started doing gym, KRISCOCHO. I ended up gaining weight. This is because you gain muscles and those are heavier as the fat is. so, what i ate today: breakfast (8am): 2 eggwhites with tomato lunch (1pm): pumpkin soup snack (5pm): carrot and some cheese (5gram) dinner (7pm): lots of vegetables, a salad and some rabbit (max. 200gram) I know, what I ate today is way below the minimum calory intake. Usually when I do sports I tend to add nuts and more vegetables to my menu. My exercise plan: Usually I go to the gym up to 5 times a week. On monday, wednesday and friday I usually do a warm up (30min crosstrainer) and then do weights. Another warm up (15min bycicle) and then 300 crunches. After that I usually do 1hour cardio. When I don't do weights, I usually do up to 3 hours of cardio.
SparklyBlonde		#11	[-]
Posts: 23994 (09/15/2007 11:54 AM) Reply Quote More Recent Posts Message Friend Block Invite Ignore	You should probably should do more than 20 minutes of cardio. 30-45 would be a lot more beneficial.
Marrjoyc		#12	[-]
Posts: 1632 (09/15/2007 6:36 PM) Reply Quote More Recent Posts Message Friend Block Invite Ignore	I didn't read all the of the replies so may someone has already said this but I would suggest eating a high fiber, low-fat diet and use something like fitday.com to track your macros (ratio of protein/carb/fat) When I'm at my leanest I'm eating 1 gm per lb in protein (for example if I weighed 120 lbs I would be eating 120 gm of protein per day)
I KRISCOCHO I		#13	[-]
Posts: 2538 (09/18/2007 6:59 PM) Reply Quote More Recent Posts Message Friend Block Invite Ignore	I'm totally getting the nutrition part down to a t. and as an added bonus, I have been cutting out soda, white rice, junk food, sweets (desserts) and gulp...alcohol. Haha now I need to improve on the whole working out deal. will. get. focused. but a Huge Thank You to you all:)

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