Post # 1
Hi bees, hope somebody can help me. To preface I will say that at 5’2 and 125lbs I know I am not overweight, nor am I aiming to lose a crazy amount. I would however love to drop a few lbs to feel my best on the wedding day as I feel my dress makes me look a bit too curvy.
Ive stepped up my previous regime to the following over the past couple of months.
Breakfast, usually oatmeal with some fruit, or cinnammoN
Lunch, always a salad made with a grain e.g. Quinoa, barley plus lots of veggies and some feta or goats cheese.
Mid morning and mid afternoon snack is a piece of fruit
Dinner varies but always something homemade, nothing too unhealthy but some nights healthier than others. I have my biggest meal in the evenings. Around 5/7 nights Ill have a treat e.g. A couple of squares of dark chocolate.
I dont drink soda or lots of tea, coffee and im teetotal.
Excercise – spinning class on mondays, a run on saturdays, and i do a jillian michaels dvd followed by 20mins of pilates on around 3 other evenings.
I have not lost a single pound and feel crap about it. What am I doing wrong? I feel like dieting more, or running every day would be very hard going, especially as it is so cold here now.
Can anyone see anywhere obvious I am going astray?
Post # 3
Since you’re at a healthy weight now it may just be that it’s going to be really, really hard to lose anything extra, because at this point you’re talking about a few vanity pounds, and those are usually quite stubborn. The only thing I can see is that your diet may be too carb heavy to allow you to easily lose weight. I don’t really enjoy going low-carb, but as someone who was at your exact height and weight (literally!) earlier this year and has managed to chisel off a few pounds, when I lower carbs – especially from grains, not talking about avoiding green veggies – is when I see results. Are you a vegetarian? That will make it a bit harder to lower your carbs. Sometimes I just eat a ton of vegetables for a while, like a pound of broccoli with some hummus for breakfast even. It probably sounds gross to some people but I’ve always been partial to non-breakfast foods for breakfast. Hard boiled eggs or vegetable omelets are good. Although nuts are high in calories, I find that I usually lose weight when I incorporate more nuts, like raw almonds and walnuts, into my diet. Maybe try to get your carbs only from non-starchy veggies, a modest amount of fruit, and lentils and beans for a while and see if that helps!
Post # 4
I would say cutout the grains and add some healthy fat with lots of veggies.
Post # 5
Thanks both of you. Im not veggie.
I will try cutting carbs from my dinner. I cant cut thm at lunch as i know that just fruit and salad leaves will make me reach for a snack as i wont be full and i need energy running after kids all day!
Maybe just tonnes of veggies and some fish, meat in the eve will help. No pasta, risotto etc..,sad times.
Any other thoughts?
Post # 6
If you aren’t concerned with weight as much as body composition (looking leaner and less curvy) I’d suggest swapping some of that cardio for strength traning with heavy weights.
Keep a food journal and measure your portions. Most often what happens when someone doesn’t see a weight change is that they’re eyeballing portion size and guestimating how much they ate. Humans are notoriously bad at both those things. Losing weight is just burning more calories than you consume. But for that to work, you have to know how much you’re consuming.
Post # 7
@Loupyloo: I’d cut the grains completely and any dairy if you eat it. Definitely ditch the pasta. I’d also swap the fruit for something with less sugar (even though it’s natural sugar, it’s still sugar).. or have berries instead of higher sugar fruit (like bananas). Try that for a month and I bet you’d see progress.
Post # 8
I agree with more weight training. Also I suggest interval training. I’ve only ever done intervals on the treadmill but some gyms have high intensity interval workouts that combine weights. Intervals improved my endurance & my run time and are supposed to burn fat.
Post # 9
Cutting specific foods matters much less than balancing macros. Basically you take your calorie budget and divide it up… Say 30% protein, 20% fat, 50% carbs, and you track where your calories are coming from.
All grains are not the devil, and all sugars are not the devil. (And nobody ever got fat from eating fruit. 😀 ) If you’re going to avoid anything in your diet, steer away from refined, overprocessed foods where many of the additional nutrients are stripped out (the “empty” calories people talk about) and fast foods and prepared foods where you don’t control what’s going in to them.
The reason trendy diets like paleo or Atkins work isn’t because carbs are bad. It’s because they force you to be conscious of what you’re eating and how much. It’s not that any single food group makes you fat; it’s shoveling it into your face without being conscious of what you’re eating or how much that makes you fat and any following any diet plan that makes you mindful of what you’re eating and how much will help you lose (or gain) weight.
Post # 10
As you are exercising regularly, have your body fat turn into muscle so you still weight the same? i think weight does not matter, as long as you are healthy, that’s fine.
Post # 11
@Elvis: Paleo is not a low carb diet. Atkins is. They are two very very different schools of thoughts.
Post # 12
To echo some previous suggestions, I’d add in strength training to tone up, and you definitely need more protein. You should get at least a little protein with every snakc and every meal- it can be string cheese with your fruit at snack time, or using almond milk instead of water in your oatmeal, adding grilled chicken or tuna to your salad, dipping veggies in hummus, adding some greek yogurt to a snack, etc…
Have you tried MyFitnessPal.com? It’s free and gives you a daily calorie goal which is adjusted based on exercise. It also breaks down your nutrients so you can see if you go wayyyy over carbs but are under your protein goal.
Post # 13
- Wedding: November 2013 - St. Augustine Beach, FL
STEP AWAY FROM THE SCALE. You are likely changing your body but you just won’t see it on a scale once you reach a certain point. Buy a measuring tape and start measuring your bust, waist, hips, etc… Only take your measurements once a week on the same day and at the same time, preferably in the morning. Measurements are a more accurate showing of the changes to your body as you trade fat for muscle once you reach a certain point of weightloss.
Ditto on the increased protein, decreased carbs but make sure you are eating a few servings of whole grain carbs every day too. Also, some fat in your diet is good for you. When choosing between fat free and sugar free pick the sugar free because fat free products tend to contain excess processed sugar and it is the processed sugar that is really bad for you.
Post # 14
You’re about the same size as me. I was in the same position a few weeks ago. Like one PP suggested, cut out grains. Seriously. Instead of oatmeal for breakfast have an egg. No pasta, no bread. Try it for a couple weeks. I’ve already dropped 7 pounds and an inch off my waist, 3 from my hips. Moreover, there’s a noticeable difference in how I look.
Post # 15
Some observations/advice based on what I read:
1. Don’t make dinner your biggest meal. It is better to split your “dinner” between something small with some whole grains before you work out, then eat something protein-rich after you work out at night. Egg whites with sauteed veggies, or a Chipotle burrito bowl (w/ no rice, beans, sour cream, cheese, or corn salsa) were pretty common in our house before the wedding as slim-down dinners.
2. Incorporate more protein into your day. Oatmeal for breakfast + salad with grains for lunch + fruit for snack = high carb, low protein, feeling hungry all the time. Before my wedding, I would start each morning with a half scoop of protein powder mixed w/ milk, and it helped me feel fuller longer. You can also try adding lean meat or beans to your salad, rather than grains. Also try snacking on more protein such as fat free cottage cheese, carrots and hummus, greek yogurt, etc.
3. Get a tape measure and keep track of your waist, hips, and chest, rather than the number on the scale. These measurements, not your weight in lbs, represent how your body will look in your wedding dress.
Post # 16
Wow, thank you all so much for the advice, I feel this has been so useful. There is def some conflicting ideas e.g. Some saying cut the grains and others saying keep them, but add protein etc, so I have come up with the following plan which I think incorporates both and means I wont get bored:
Overall, pasta and bread are totally out.
Breakfast – oatmeal I am already using almond milk which is good, but I will mix it up and have eggs every other day instead.
Lunch – will keep grains in my salad on some days, but add chicken or tuna to boost protein, and other days I will switch for maybe a bean salad or something
Dinner – am cutting carbs totallly from dinner, just protein, and a big portion of veggies every night
Snacks – will replace one of my pieces of fruit for some carrot sticks and humous or cottage cheese.
Does that sound any better? I will also use the measuring tape idea. And report back.