Post # 1
Here’s the deal. I exercise regularly, about 4-5 times a week. I do cardio, weight training, pilates etc. I always played sports, so I like to stay active. I eat 1200-1500 calories a day typically. Normal for a woman, right? I’m not starving myself, but I eat when I’m hungry and I eat healthy things–eggs for breakfast, greek yogurt, fruit, veggies, soups, whole grains, polenta, lean meats, low fat cheeses, calorie free beverages, you get the idea. I swapped margaritas *sigh* for wine, etc. When I add exercise to the mix, sometimes my "net" caloric intake is only about 1000 calories a day, sometimes even 900. I hate to eat more if i’m not actually hungry, but am I sabotaging my dieting efforts? I’m afraid that Im accidentally "starving" my body and it’s desperately holding onto what I’m eating. Hence (this may be TMI), but I haven’t, er "gone" in 3 days. I already have a GI problem and am on medication for it. But is this my body trying to hold onto all the nutrients it can?
I’m 5’11", 162 pounds, I wear a size 8, and I’m right in the middle of healthy body fat % and BMI. I only want to lose about 5 pounds and tone up my back and lose some of the jiggle around my middle and love handles. My middle is still too squishy for me. Any advice, ladies? My trainer just tells me to work out MORE. MORE cardio. Oh, and spend $500 a month on him for personal lessons. And I apologize to anyone I offend. I hate when skinny girls complain about their weight, and I know being in the healthy range categorizes me as one of those girls who shouldn’t be complaining about their weight. Thanks! Sorry that was long, I’m just frustrated
Post # 4
to cut out the gigglies in your middle – the best way for me is to cut out bad carbs at dinner, no rice, potatos, breads, pasta.
Post # 5
Actually if you are working out 5 times a week thats good enough… are you counting the calories you have in the day? …..
This is what i do and it gives me great results …. try to run in the treadmill or out side for 30 minutes 3 to 4 times a week ** hard core ** sprint! you should burn about 400 hundred calories, then do also weight training for 30 minutes or more as lifting weight would still burn calories even when you are at home….. you dont need to pay nobody to get your body tone just go to youtube search for toning exercises and do them (organized your workouts! ….Im trying to tone as well and i have been getting great results by putting a lot of intensity on each exercise……….. my back is toning nicely as well as my arms and legs!
I wish you luck! ooohhhh what i do also is not have dairy products… It slows your metabolism. i just take calcium/magnessium, antioxidant and fish oil.
hope this helps….. let me know if you have questions
Post # 6
I’m with southernbella, but off the top of my head I’d say yes. The rule of thumb I’ve been told by nutriotionists is never to go under 1200 calories without some sort of supervision. And 1200-1500 is the correct intake for me, and I’m just over 5", 95lbs.
This calorie calculator might be useful:
I don’t know your age, but the fat loss intake for your weight and height is about 1800.
Some recent research suggests that whether you can push your metabolism into "starvation mode" depends a lot on genetics. For example, it’s more likely for people from northern latitudes to have a quick trigger "store every calorie I can" mechanism in their metabolism. But I don’t think there’s a strong concensus on that.
From my expereince, b/c most trainers’ clients don’t generally stick to their diets anyway and esp. before a wedding they are pushing for short term results, they tend to push for more aggressive dieting. But having quite a bit of experience with disordered eating, I’d say that going down to 900-1000 calories ever for you is extremely unhealthy regardless of whether it’s impacting your weight loss.
Overall, it sounds like you have a good exercise routine. Maybe cut back on the trainer and spend it on a few sessions with a nutrionist.
Post # 7
Honestly (and I’m not a nutritionist) you might not be taking in enough calories to sustain your body’s needs with all that exercise. You might need to bump up your caloric intake, which in turn would let your body know that it’s not starving and would help it let go of some extra calories. Then again, I might be totally off. I would see a nutritionist and have them evaluate your calories in vs. out. Good luck!!
Post # 8
You should never go under a net caloric intake in 1200 calories a day. This is unhealthy and your body will do exactly what you said and store any fat that it can. I had this problem when I was participating in a sport in college. I saw our team nutritionist and she said to up my calorie intake with healthy foods and the little extra weight I had started coming off right away. If you’re not hungry, try getting the extra calories in meals/snacks you already eat. Add healthy (in moderation) foods such as peanut butter, nuts, and olive oil.
Post # 9
I agree with june_bride.
To reduce your mid-section, cut out all white carbs (including sugar, white flour, etc) and stick to "whole wheat" products (instead of just "wheat" products…they’re very different). I also heard to cut salt out of your diet, since it makes you retain water in the tummy.
Make sure you are eating between 25-30 grams of fiber a day, and you won’t have any "issues" that you described. Most people don’t get enough fiber in a day, so I would suggest some of the new FiberOne products. They taste REALLY good and have 9 grams of fiber per granola bar.
If you haven’t been getting enough fiber, you want to introduce more fiber into your system slowly. Also, increase your water consumption when you increase fiber. (Make sure you’re drinking at least 8 glasses of water a day too!)
Hope this helps!
Post # 10
If you are working out 4-5 days a week for a minimum of 30 minutes cardio, and 20-30 minutes of strength & toning… plus watching your calories, by eating healthy stop worrying about losing the extra pounds. It will happen, just don’t push yourself or you will get sick. Having not gone in 3 days means you don’t have anough fiber in your body which is a big no no.
Post # 11
I’m not a nutritionist, but here’s my advice:
Try to maintain a 30/30/40 ratio. That’s 30% fat, 30% carbs, 40% protien. You should be eating 10x your desired weight in calories every day. So if you want to weigh 155 you should be eating 1550 calories per day. Minimum. Also, you’re doing too much cardio if you want to tone. Ease up to only 3xcardio per week and no more than 30 minutes per session. Increase your resistance (e.g. weight training) to one hour per day with only 30 seconds of rest between sets. Do a high amount of reps with smaller weight. You should constantly be eating. A little here, a little there, but eating the right things ALL THE TIME will keep your basal metabolic rate (BMR) high. These tips should firm you up, but won’t produce quick results. It’s more of a lifestyle change, but it works. Also, no more diet soda. Ever. It’s bad for you just like regular soda. Stick to water only. And no milk, yogurt, or other dairy. A lot of women have digestive issues related to their dairy intake (some are even allergic and don’t know it!) so see if reducing your dairy will help your BM issues. One more tip is to take potassium as a supplement. This will reduce sodium intake and help you shed some water weight.
Post # 12
I’m the same height and weight as you and I could *never* imagine eating net 900-1000 calories a day. My guess is that you’ve pushed your body into starvation mode because of not enough intake and too much output. I would talk to a nutritionist or slowly increase your intake to include healthy oils – almonds, olive oil, fish oils, etc.
Good luck! 🙂
Post # 13
Eek. It looks like I need to eat more. I just eat when I’m hungry, and I eat low calorie, dense, high protein foods. I do eat a lot of sodium, and I do plan on cutting that out before the wedding. It’s in everything!!! Sigh. This isn’t really a "diet" for me, just to be clear. I eat like this most of the time. Not that I don’t know how to overdo it, lol. When I look at the numbers, I go "ooo that is low" but it’s hard for me to make myself eat when i’m not physicall wanting food. But those last 5 pounds, ugh, they’re killing me. Thanks for the tips about my yogurt. I always thought it was good for you? Hmmm. And as far as fiber, I do get enough fiber. I have diet soda occassionally, i don’t think i can give it up. It’s not an everyday thing though….and I hate having to cut out white sugars, but i have. *sigh* i miss white rice. I take supplements and an Rx to combat my constant GI issue. I see a gastrointerologist for that. I started drinking prune juice and that doesn’t help either. Neither does fiber, it’s just an unfortunate issue, and the medication i’m on causes birth defects, so i’m trying to ween myself off it. Keep the info coming! Thx ladies
Post # 14
You might talk to your GI specialist about your BM issues as well…if you are getting plenty of fiber that is very odd regardless of how many calories you eat. Your body can’t digest fiber, so it has to come out (sorry to be so graphic). One thing, though, I’m not entirely certain but from your list of foods it sounds like more of your fiber comes from grains rather than leafy veggies. You might try to up your low glycemic index green veggie intake (e.g. lettuce, spinach, broccoli) and see if that helps.
it’s also a bit concerning that at your height you aren’t feeling more hungry. I don’t know what your GI problem is, but I’m also on constant meds for a hereditary GI problem. When it’s not controlled properly, it wreaks havoc with my appetite and my, ahem, excretory system.
Post # 15
Yeah, I’d agree with what the other ladies have said- it sounds to me like you aren’t eating enough. If you aren’t feeling hungry, I’d suggest picking things like nuts or peanut butter on whole wheat crackers, etc, that are relatively calorie-dense. That will increase your caloric intake by a few hundred calories a day and get you out of the scary "starvation" zone. Also, your metabolism responds to food, so if you start to eat more, your metabolism should speed up and you might start to feel a bit more hungry. Do you eat breakfast every day? I see you mentioned eggs- how about adding some veggies or a little cheese to your eggs in the morning to make a healthy scramble? That will up your fiber intake a bit (from the veg) and also increase the calories. Or how about adding a piece of whole grain toast? It sounds like you are exercising plenty, and it’s good that you are doing a mix of things- you mention pilates- have you tried yoga? They are complementary, but not identical forms of exercise. The yoga might help you relax a bit more and I feel a lot leaner from doing yoga the last 3 years- that might help with some of the "jiggle." Good luck!
Post # 16
This sucks! You’re right, BA, if i start eating more, maybe my body will naturally attune to that and be hungrier. It is likely getting used to having smaller amounts of food. When I eat eggs, I always throw cheese and veggies in there, but man, it holds me over all the way until about 2pm! I make myself eat lunch earlier though. I have done some yoga (i have a Wii Fit too that I’m learning to use), but it’s not very exciting to me. I prefer pilates because it’s more challenging. I’m sort of a half intermediate half advanced person when it comes to poses. Maybe if I stuck it out for 3 years I’d see some drastic improvements!
Unfortunately, my GI doctor’s idea of fixing this is to up my veggies and make me take more amitiza, which causes nausea. But, I already eat lots of veggies. And i hate having to rely on a medicine. After a few days it "kicks in", but i hate feeling so icky at my desk. I go on and off it all the time. He also has me on prune juice and miralax, none of which help. I have tried to switch to more low glycemic foods. Do I perhaps need to switch back? Because they digest slowly and hold you over, maybe that is an issue.
A nutritionist sounds like it would be a helpful addition to my overall concerns. I’m not trying to sound obsessed about my weight and what I eat and i hope it doesn’t come off like that. I’m just trying to slenderize my middle more (i can pinch a couple inches of flub, not pretty), but since it’s "fat", i equate it to having to lose weight. My trainer doesn’t seem to have much helpful advice regarding foods. He just looks at my food log for the week and tells me to "keep it up". Is a nutritionist expensive? I don’t even know where to begin to find one! I don’t think my health care would cover one since it’s not for a medical issue, but more so for information and general well being. Any advice on locating one? I bet for the $500 my trainer wants I could hire someone to cook for me, haha.