Hi I'm new to this site. I've been reading it for about a week though. Just going through the threads and trying to find inspiration. I've been slowly gaining weight and I'm sick of it. This fat needs to find a new home far far away. I work out regularly and eat pretty good. My weakness is alcohol and late night eating. I'm trying to change these behaviors because I'm tired of being chubby. Anyways just saying hi. I'll try to throw in some progress pictures soon.
New here and need to shed
- Thread starter Brit@ney
- Start date
Hi Britany--Welcome to the forum. I think you'll find lots of inspiration here as well as good hard facts to keep things moving! Read lots, ask lots of questions--there really is a wealth of information here!
1. What are your goal plans? Do you have a target on how much fat tissue weight you want to lose?
2. What are your calorie parameters? What are your calorie deficits like?
3. What is your current training/fitness routine? How many times per week? What do you do?
4. What is your current build like?
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Change your eating habits (below are some suggestion examples)
The 3 macro nutrients (Carbs, Good Fats, and Protein) are an essential factor in your diet; however, the Law of Energy Balance within the DIET, is the ultimate KING while the Nutrients can play in some key decisions made within the body.
○ Try eating 5 to 6 smaller meals during the day (this does NOT improve metabolism, but it will assist in combating hunger cravings)
○ Balance your meals out during the day so in one day you have a mix of Protein, Carbohydrate and good Fats
○ Drink lots of water during the day and before, during and after exercise
○ Simple Carb Examples: (Various fruit) Grapefruit, Watermelon, Cantaloupe, Strawberries, Oranges, Apples, Pineapple, etc
○ Complex Carb Examples: Whole Wheat Pita Bread, Oatmeal, Long Grain Brown Rice, Brown Pasta, Malto-Meal (Plain, whole wheat),etc
○ Good Protein Examples: White or Dark Tuna, Chicken Breast, Lean Turkey, Lean Ham, Very lean Beef, Quality Whey Protein Powder, etc
○ Good Fats Examples: Natural Peanut Butter, Various Nuts, Flax Seed, Fish Oils.
○ Dietary Fiber: Whole Grains (Bran), Some fruits (like Apples), and vegetables, nuts and seeds
Dietary Fiber
Do yourself a favor, figure out your Maintenance Line (MT Line) (if you havent already), adjust off of this, eat well balanced spaced out meals (DONT EVER starve YOURSELF), AND listen to your body for the results.
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Here are some good cereals you may want to try:
1. Steel Cut Oats, Old Fashioned Cut Oats, and Regular Cut Oats (quick cook type), in large containers.
2. Various types of Go Lean Kashi cereals.
3. Fiber-One. (60 calories per 1/2 Cup, and source of fiber)
4. Grape Nuts
GRAPE-NUTS:
Ingredients: WHOLE GRAIN WHEAT FLOUR, WHEAT FLOUR, MALTED BARLEY FLOUR, SALT, DRIED YEAST, SOY LECITHIN. VITAMINS AND MINERALS: REDUCED IRON, NIACINAMIDE, ZINC OXIDE (SOURCE OF ZINC), VITAMIN B6, VITAMIN A PALMITATE, RIBOFLAVIN (VITAMIN B2), THIAMIN MONONITRATE (VITAMIN B1), FOLIC ACID, VITAMIN B12, VITAMIN D.
Its devoid of any "added in" sugars, and from what I have read on Lecithin, this is used in many bread products for various reasons, and isnt a bad ingredient.
5. Shredded Wheat and Shredded Wheat and Bran: (NOT SUGAR TOPPED)
POST SHREDDED WHEAT ORIGINAL SPOON SIZE
Ingredients: WHOLE GRAIN WHEAT
TO PRESERVE THE NATURAL WHEAT FLAVOR, BHT IS ADDED TO THE PACKAGING MATERIAL--If you dont like perservatives, dont select this one
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Post Shredded Wheat and Bran
Ingredients: WHOLE GRAIN WHEAT AND WHEAT BRAN.
TO PRESERVE THE NATURAL WHEAT FLAVOR, BHT IS ADDED TO THE PACKAGING MATERIAL. If you dont like perservatives, dont select this one
Both are devoid of any "added in" sugars.
Alpen No Sugar Added Cereal
Serving size: 2/3 cup servings per container:7
calories:200
total fat:3g
sodium:30mg
potassium: 250mg
total carbohydrate:40g
sugars:7g (mostly from raisins)
protein:7g
Ingredients: rolled oats, whole wheat, raisins, pearled barley, roasted hazelnuts, skim milk powder, whey powder, sliced almonds, malt extract. 14 ounce box
Alpen No Sugar Added Cereal
This naturally delicious swiss style cereal has no added sugar or salt and is very low fat. A combination of oats, wheat, barley with raisins and roasted hazelnuts and almonds makes this a healthy alternative for your morning meal.
Alpen No Sugar Added Cereal
Serving size: 2/3 cup servings per container:7
calories:200
total fat:3g
sodium:30mg
potassium: 250mg
total carbohydrate:40g
sugars:7g
protein:7g
Ingredients: rolled oats, whole wheat, raisins, pearled barley, roasted hazelnuts, skim milk powder, whey powder, sliced almonds, malt extract. 14 ounce box
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Go here and read on some basic and fundamental information:
Weight Training 101
Nutrition 101
Delaware Consumer Health Information Services (Originally Posted by Wrangell)
Weight Training Technical Articles
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Some Info on the ab core:
Abdominal Training
How to get abs guide
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Go here for some thoughts on the mental side:
Weight Loss Intricate
The ChillOut Log by Chillen
(allot of pages to go through, but there IS good information that may help you if you take the time to seek it)
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All of the links, plus additional links (Not Listed here) that you may be interested in are in this link below:
http://training.fitness.com/new-member-intro/where-begin-all-info-links-18741.html
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ROCK ON!
Best wishes in all that you do in life and within fitness,
Chillen
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Thanks
Quote: 1. What are your goal plans? Do you have a target on how much fat tissue weight you want to lose?
2. What are your calorie parameters? What are your calorie deficits like?
3. What is your current training/fitness routine? How many times per week? What do you do?
4. What is your current build like?
That was a lot of info. Thank you and to answer your questions...
1. My goal plans are to get seriously toned and minimal body fat. My target is between 120-125. Right now I am 141 pounds.
2. depending on the day I think between 1200 and 1500 is good for me to lose
I have a problem eating at night because I'll eat really good all day. I work as a waitress, Bartender,Manager and after a busy night of running around I'm starving.
3. I don't have a set routine I decide what my body feels like on that particular day but usually I'll run 30 to 60 minutes by the beach. do pilates twice a week Go to the gym and elliptical for 30- 50 and then lift some weights( not all on the same day) for instance yesterday I did a bodypump class at Golds then I walked and ran on an incline for 30 minutes. Today I'm going to run for as long as I can then do some ab work. I ty to work out 5 or 6 days a week. Usually four on then 1 off.
4. My build is 5'6, 141 pounds, pretty muscular I used to be a gymnast and cheerleader.
Thanks again before I signed up I had read a bunch of your posts and you should have a doctorate in these subjects. You are very scientific and I trust your opinions.
Quote: 1. What are your goal plans? Do you have a target on how much fat tissue weight you want to lose?
2. What are your calorie parameters? What are your calorie deficits like?
3. What is your current training/fitness routine? How many times per week? What do you do?
4. What is your current build like?
That was a lot of info. Thank you and to answer your questions...
1. My goal plans are to get seriously toned and minimal body fat. My target is between 120-125. Right now I am 141 pounds.
2. depending on the day I think between 1200 and 1500 is good for me to lose
I have a problem eating at night because I'll eat really good all day. I work as a waitress, Bartender,Manager and after a busy night of running around I'm starving.
3. I don't have a set routine I decide what my body feels like on that particular day but usually I'll run 30 to 60 minutes by the beach. do pilates twice a week Go to the gym and elliptical for 30- 50 and then lift some weights( not all on the same day) for instance yesterday I did a bodypump class at Golds then I walked and ran on an incline for 30 minutes. Today I'm going to run for as long as I can then do some ab work. I ty to work out 5 or 6 days a week. Usually four on then 1 off.
4. My build is 5'6, 141 pounds, pretty muscular I used to be a gymnast and cheerleader.
Thanks again before I signed up I had read a bunch of your posts and you should have a doctorate in these subjects. You are very scientific and I trust your opinions.
Hi Britaney,
Sounds like you do a good amount of working out! It also sounds like you need to focus on your diet. I am 5'7" and 124lbs. I was EXACTLY where you are back some months. Getting your diet under control is going to get you where you want to be. It's not that you are eating so many calories, but you said you work all day and are starved at night then eat badly. See if you can keep healthy snacks with you to munch on so you don't get starved. Also you may want to have some healthy snacks at home that you can eat that won't throw you off course.
What you want to do is something that you can easily accomplish. Have you looked thru the links Chillen gave you? Some good suggestions in there......
Good luck!
Diane