College Student 135 pounds 5'4"

J

jinyumi

0
I've been trying to get under 130 for the past year and every time I get close it's like my body starts to sabotage me. Even when I started biking on a trainer for an hour a day my body would make me really hungry after wards and I felt hungry while I was up trying to study. I absolutely hate running and I'm amazed I manage to get on the bicycle at all. I stopped biking but hopped back in recently and tried to manage my meals, but the small six meals I hear about a lot is actually difficult to do.

Does anyone have any experience in this body weight and any weight loss tips or ideas. I'm not looking for short term I just want something reasonable. My boyfriend bikes a lot and eats more than me and the weight falls off, I'm not looking for a male orientated work out plan or diet. Maybe looking for someone to tell me cardio versus weight training to slim down not bulk up. And any good meal plans people find reasonable?

Thanks a lot
 
This is really very simple: to lose weight, you have to burn more calories than you consume. Here is where it gets more complicated... By doing cardio, you increase your metabolism in the short term (an hour or so) but through weight training, you increase your metabolism for several hours afterwards through EPOC (google it). If you supplement your existing cycling and incorporate weight training and continue to eat 6 meals / day taking in fewer calories than you burn, you will lose weight. Monitor your calorie intake through an online system like .
 
thanks. I was wondering if anyone else has trouble slimming down and not bulking up. Any diets or specific exercises people have used.
 
Your main focus is going to be on diet. Improve your food quality, eat more balanced meals. Aim for around 1800 calories - less if you are sedentary. Something a 30% protein, 30% fat, 40% carb would work well. I wouldn't be concerned with eating 5-6 meals a day, 3-4 is sufficient.

Increase your activity by doing more stuff. Walking, doing chores, etc will all increase your caloric burn -> more fat loss. You can also look at weightlifting which will improve your body composition, preserve and build muscle.

135 @ 5'4 is pretty light, and you're probably better off doing a composition shift where you eat a caloric deficit on non training days, and caloric surplus on training days.

Something like 1650-1700 on non training days and 2200-2400 on training days.

Good luck.
 
I have to wonder if you're just eating all the wrong foods too. Slim fast shakes are not filling. Oatmeal and veggies are.

the less processed a food is, it tends to be less calorically dense (fats aside).
a bowl of oatmeal vs an equal amount of calories from white bread....the oatmeal will be much more satisfying, and healthier too.

think about those kinds of things too.
 
^^^^^
Also eating balanced meals (A mix of protein/fat/carbs + veggies) will be much more filling and nutritious than just cereal for example (90% carb).
 
Thanks for everyones' helpful responses. I have been biking around 30-50 minutes most days and doing some sit ups and lunges. Does anyone have experience with sort of bulking up in the thigh area. Do I need to be calorie deficient and lose weight before I do strength so I don't bulk up? Or if I continue will it eventually get a little slimmer?

Thanks
 
Also I was wondering what people do about exercise hunger. I can normally eat pretty well if I don't exercise but once I start exercising regularly I notice I get hungrier after I work out.
 
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