vintagelover
New member
My weight is 165lbs and i'm just 5ft 2 inches. My current weight don't do any justice to my height. I've been working out in the gym for a year now but i don't see any progress. Where am i lacking in? Please help!
new here and need advice
- Thread starter vintagelover
- Start date
TikTak
New member
Hello and welcome to the forum!
Have you tried to restrict the calories your eating. Exercise is good but if it is not combined with a diet plan it can be hard to lose weight. Keep a food diary where you write EVERYTHING you eat up. Cut out junk foods, candy, sodas, chips, chocolates, cookies etc. Use portion size control and get used to eat smaller portions.
Good luck!
Have you tried to restrict the calories your eating. Exercise is good but if it is not combined with a diet plan it can be hard to lose weight. Keep a food diary where you write EVERYTHING you eat up. Cut out junk foods, candy, sodas, chips, chocolates, cookies etc. Use portion size control and get used to eat smaller portions.
Good luck!
ChefChiTown
New member
I second this motion by Tik. Working out isn't going to help you lose weight unless you pair it with healthy eating. And, by healthy, I don't mean just eating fruits and vegetables. You need to watch how many calories you are consuming as well as regularly work out. Pair those two things together and you should start seeing results.
Welcome to the forum. Good luck with your weight loss.
vintagelover
New member
Thanks for the advice. But i've been restricting my carbo and sugar intake. It works for the first few week but then it plateau. I work out 3 times a week in the gym. Do you think it's enough. I do a lot of cardios.
ChefChiTown
New member
Do you regulate the amount of calories you consume or just your carbs and sugar?
You need to watch the amount of calories you eat; not just carbs and sugar. What I mean is...
You might eat a diet that consists of zero carbs and zero sugar, but you might consume a large number of calories at the same time. If you were to cut out carbs and sugar from your diet, but still eat 3,000 calories a day (for example), the fact that you aren't eating carbs or sugar won't really matter at that point - because your caloric intake would be fairly large. And, in order to burn fat (lose weight), you need to burn more calories than you consume. No matter where your calories come from - whether they come from carbs, sugar, sodium, protein, etc - it all boils down to calories. Yes, obviously eating certain foods is better than eating others (IE - eating leafy greens is healthier than eating buckets of ice cream), but, if you're not doing so already, you should start paying attention to the calories you are eating - not just the carbs and sugars.
Sunflower2
New member
Why don't you write down here what you eat in an average day? Or foods that you eat regularly? Then we can tell you if we think you need to make changes.
PLB
Moderator
I think that's a great idea. It gives us more information to go on so that we can give you better advice. It would also be helpful to know your workout schedule in a typical week... how many days per week, how much cardio, how much weight lifting, etc.
vintagelover
New member
I got to the gym 4 times a week. Usually attend group exercise classes that lasts an hour. Then i'll head to the treadmill for a fast paced walk for 30 minutes on a 6.0 elevation.
My usual breakfast consist of oatmeal/whole wheat bars, lunch is white meat, dinner is veggie and fish. I snack on fruits and nuts. One a while i let loose on the weekends....
Am i doing anythinh wrong here?
My usual breakfast consist of oatmeal/whole wheat bars, lunch is white meat, dinner is veggie and fish. I snack on fruits and nuts. One a while i let loose on the weekends....
Am i doing anythinh wrong here?
Sunflower2
New member
Are you measuring out your portions? For example, in just 1/2 cup of dry oatmeal there is like 160 calories. When I ate cereal I would just assume I was having 1/2 approx but when I measured it, it turned out to be almost 4 cups some mornings!
The opposite is that you're not eating enough--Make sure that you are always above 1200 calories AT LEAST for the day. Do you count calories at all?
The opposite is that you're not eating enough--Make sure that you are always above 1200 calories AT LEAST for the day. Do you count calories at all?
Hi Vintage
don't give up the exercise. Its really important for you. Just try to cut down the high fat foods.
Don't let loose on the weekends. Try to stick to your three meals. Try to maintain a steady meal plan all the time.
I'd say give up the nuts. Unless you are able to restrict yourself to only a few. I find nuts too delicious and have to eat a lot. So i cut them out altogether. i cut out sugar too. I find if i am eating low fat foods, i don't even need to eat a lot of it. But i like my carbs to make me feel full.
What are these whole wheat things. ARe you sure they are not full of calories and sugar and maybe even fat. Do you read the contents of food you buy and notice the fat, sugar and calorie content.
Just cut out your high fat foods and your sugar and swap for fruit and vege and either complex carbohydrates or lean protein. Keep your dairy but quit or limit cheese because cheese is very morish, high salt and high fat.
If you want advice on what suitable amounts should look like, take a look at hte CSIRO total wellbeing diet. I don't use it anymore but it has good meal plans and excellent nutrition advice. There are several editions now. It also discusses combining exercise with weight loss. I found for my height and things, the diet was just a little low in calories. I don't need to lose 1kg per week but that's what the diet aims to do for most people. If you lower your sights a little it may be easier to keep going for longer.
CSIRO is the Australian government science organisation.
Definitely start a meal diary on the diary pages. Read other people's diaries for motivation and ideas. I think to be successful most of us have to monitor our eating, excercise and remain vigilant. When we screw up we have to forgive ourselves and move back to the plan as soon as possible.
don't give up the exercise. Its really important for you. Just try to cut down the high fat foods.
Don't let loose on the weekends. Try to stick to your three meals. Try to maintain a steady meal plan all the time.
I'd say give up the nuts. Unless you are able to restrict yourself to only a few. I find nuts too delicious and have to eat a lot. So i cut them out altogether. i cut out sugar too. I find if i am eating low fat foods, i don't even need to eat a lot of it. But i like my carbs to make me feel full.
What are these whole wheat things. ARe you sure they are not full of calories and sugar and maybe even fat. Do you read the contents of food you buy and notice the fat, sugar and calorie content.
Just cut out your high fat foods and your sugar and swap for fruit and vege and either complex carbohydrates or lean protein. Keep your dairy but quit or limit cheese because cheese is very morish, high salt and high fat.
If you want advice on what suitable amounts should look like, take a look at hte CSIRO total wellbeing diet. I don't use it anymore but it has good meal plans and excellent nutrition advice. There are several editions now. It also discusses combining exercise with weight loss. I found for my height and things, the diet was just a little low in calories. I don't need to lose 1kg per week but that's what the diet aims to do for most people. If you lower your sights a little it may be easier to keep going for longer.
CSIRO is the Australian government science organisation.
Definitely start a meal diary on the diary pages. Read other people's diaries for motivation and ideas. I think to be successful most of us have to monitor our eating, excercise and remain vigilant. When we screw up we have to forgive ourselves and move back to the plan as soon as possible.
PLB
Moderator
At first glance it seems like you are on the right path. I think Sunflower had some great advice in terms of serving sizes... write down everything you eat for a few days, along with the amount that you are ACTUALLY eating and the nutritional info (especially calories). Recording everything as well as the time of day that you eat can be really helpful to pick up on patterns that you weren't aware of. For example, you might realize that you've eaten your daily allotment of calories by dinner, but you may regularly have a snack in the evening. It may not seem like much, but even an extra 100 - 200 calories every day can really hamper weight loss progress.
It's very important to include the calories that you drink (alcohol, juice, milk, coffee, tea, EVERYTHING counts! Except plain water) I once counted up the calories that a client was drinking.... it turned out that they were drinking around 1500 calories per day!!
vintagelover
New member
hey..thanks for the advises. I'll try to make a note on the food that i'm taking. My friends are introducing me a lot of different types of diet program to try and i'm tempted. Mayb one of these diets can help me too.