Saturday, March 2, 2002

Messed up on my diet. Plain and simple I just need help :(?

I don't know how to diet. Especially in college. When I come home for Christmas Break I got a gym membership and am planning on going grocery shopping (I made a list with healthy items). I am 130 lbs and a little over 5'5. I am used to being 118-122 in high school. My mom gives me a hard time about my weight and tells me I need to lose my "love handles" and that my hips are curvy and thick. My roommate is 108 5'5 and ridiculously skinny all she eats is 70 calorie soup and candy canes. I don't want to come down to that! Somehow I still fit in the same jeans (size 0) but you had to understand my torso is literally almost a like muffin top out of my jeans. I am a 34C.

I want to lose 10 lbs before spring break (Mid March). I would feel so much better with myself. What are the steps to take? I don't want to not eat any dessert, but I want to try to control myself. I no longer drink alcohol at parties, I no longer drink milkshakes, I very rarely have icecream, everything I drink is tea, diet pop, or water.

Plain and simple I just need help :(

Answer on Messed up on my diet. Plain and simple I just need help :(?

I'd be more than willing to help you.

First things first. 5"5 at 130 isn't the end of the world. I'm sure you're not stick skinny but this is far from fat. Don't listen to your mom. Any negative energy needs to be avoided and thrown out the window.

That being said, go to the link posted below. If you don't know already, this stands for Basal Metabolic Rate. This basically means how many calories you burn at rest (breathing and basically living). Once you find this #, there will be a conversion system to find out the # of calories you need to maintain your current weight.

Now before I proceed, this doesn't mean you have to count every calorie. Once you get down the system, you may not even have to count calories. But this is crucial to having a solid foundation to a successful weight loss program.

So as an example, lets say at 5"5 and 130, you need 2,000 calories to maintain your weight (after crunching the #'s). But you want to lose weight not maintain 130 right? Not a problem.

To lose 1 true pound (not water weight), you need to create a caloric deficit of 3,500 calories. Now it's going to be hard to create that in one day or even a few but that is why you don't crash diet.

If you were to create a 500 caloric deficit every day (250 from eating and 250 from working out), you'd lose 1 pound every week. Now I know everyone wants results immediately but doing this steadily will shed you 8 lbs in 2 months. These #'s can vary from day to day but the idea is to create that caloric deficit.

So what foods to eat? here is list below of what foods to concentrate on and what to avoid

Things to concentrate on: chicken, fish, turkey, egg whites, assortment of vegetables (broccoli, asparagus, peas etc), fruit (limit 1-2 pieces a day since fruit has sugar). Brown rice and whole wheat pasta are okay but I would eat those only after a workout. Too many carbs will cause insulin spikes. In a nutshell, you should focus on eating lean protein and getting the majority of your carbs from vegetables (exception of brown rice, whole wheat bread, yams) post workout.

Things to avoid (you probably know some of these culprits): all junk food (chips, soda, candy), fast food, deep fried items. Be careful with dressings/sauces such as ranch/blue cheese dressing, thousand island, mayo etc. Look at the nutritional content.

Schedule wise for eating, every 2-4 hours is optimal. It will keep your metabolism going. At first, it may be hard to do this but we're talking about 3 squares a day with snacks in between. Once your body becomes a fat burning machine, you'll actually need more calories but still will be burning more.

Listed below is a sample day of what to eat (this is based on a 1750 calorie diet per day) (250 deficit) from my previous 2,000 maintenance example. This will vary. These #'s are rough estimates

Breakfast: egg whites, two pieces of turkey bacon, black coffee. (about 300 calories max)

Mid morning snack: protein bar (stick to Atkins or South Beach; one's with lower carb content) roughly 140 calories

Lunch: turkey sandwich on wheat bread. Lettuce, tomatoes, olives, peppers, pepper are all okay. Mayo and other stuff is a no no. Handful of almods. (about 350-400 calories)

Mid day snack: protein bar 140 calories

Dinner: chicken breast with broccoli. add cup of brown rice on post workout days. (300 calories give or take)

Late night snack: 1 scoop of whey protein powder with water (120 calories)

Total: it's under 1750 I believe just from eyeballing it.

I usually don't post all out like that but am willing to help. I will stop there. If you're interested in the workout aspect of weight loss, feel free to email me. good luck