Sheila's Weight Loss Diary!

shebaby

shebaby

New member
Hello! Todays my first day here and i was advised to start my diary. Heres alittle information about me, my goals and my plan. I am 20 years old and I am 5 feet 4 inches and i weight 176.4lbs. so yes i am overweight. I have tried weight watchers but couldnt stick with it.
I want to start out by saying that i am a 2nd year student at Ohio University. I am studying Law Enforcment. My dream is to be a State Trooper K-9 unit. i want to get drugs off the street and out of kids hands.So i need to get into shape. Also being a college student i eat and run all the time nor do i have alot of free time between studying and writing papers.
I have a very hard time sticking to an excercise and diet plan. The college has a gym that i am starting to go to. I have class 3 days a week so im going to start working out on break. Also i am planning on starting workout at home when i dont have class. I need help setting up a eercise plan. I have the "biggest loser bootcamp" dvd that i work out to that seems to help.
I dont really have a "diet plan" ive just been trying to eat fruit and veggies and other low fat food. Also i LOVE chicken especially grilled boneless skinnless so i dont have a problem there. I love salads also. Ive never really had someone there that told me what is healthy and not healthy so i turned to the internet to find out what i should and shouldnt eat, so needless to say im alittle confussed. I cook all my food in extra virgin olive oil.
My weight loss goal is i want to be between 130-140 by dec 26th (my 21st bday) any help, advice and motivation is VERY apprceiated!! sorry for rambling :)
 
shebaby said:
Hello! Todays my first day here and i was advised to start my diary. Heres alittle information about me, my goals and my plan. I am 20 years old and I am 5 feet 4 inches and i weight 176.4lbs. so yes i am overweight. I have tried weight watchers but couldnt stick with it.
I want to start out by saying that i am a 2nd year student at Ohio University. I am studying Law Enforcment. My dream is to be a State Trooper K-9 unit. i want to get drugs off the street and out of kids hands.So i need to get into shape. Also being a college student i eat and run all the time nor do i have alot of free time between studying and writing papers.
I have a very hard time sticking to an excercise and diet plan. The college has a gym that i am starting to go to. I have class 3 days a week so im going to start working out on break. Also i am planning on starting workout at home when i dont have class. I need help setting up a eercise plan. I have the "biggest loser bootcamp" dvd that i work out to that seems to help.
I dont really have a "diet plan" ive just been trying to eat fruit and veggies and other low fat food. Also i LOVE chicken especially grilled boneless skinnless so i dont have a problem there. I love salads also. Ive never really had someone there that told me what is healthy and not healthy so i turned to the internet to find out what i should and shouldnt eat, so needless to say im alittle confussed. I cook all my food in extra virgin olive oil.
My weight loss goal is i want to be between 130-140 by dec 26th (my 21st bday) any help, advice and motivation is VERY apprceiated!! sorry for rambling :)
Click to expand...

Welcome :D :D
Wishing you all the luck and success on your weight loss endeavour. You're much lighter than me but we have similar amounts to lose.

I think your ambition of getting drugs off the streets is amazing. I hope you achieve that as well.

Wanna be diet buds?

I think my advice to you, not that i've been at this long, is to write down everything you eat. Always be honest.

Have fun working out at your college gym. Mmm exercise. :D :D
 
What I'd suggest you do to start with (whether you choose to calorie count or not) is to work out your calorie allowance and intake, so you have a better idea of how much food you can eat. (Ultimately all weight loss is about eating less calories than are consumed)

If you go to this website (I found it on Google and used it myself- ) and type in your details, you'll get your Basal Metabolic Rate- or the approximate number of calories your body needs to keep you alive if you do nothing other than lie in bed. Then follow the instructions and calculate your maintenance calorie allowance (more or less- it's very difficult to be precise but it's a good guide) based on your activity level. What that is the amount of calories you need to eat to stay the weight you are now. Then what you do is reduce that number by 500 calories, which will give you a calorie goal that should lead you to lose a pound a week.

I'd then recommend getting a better idea of your portions and how many calories are in each. You can do this with a calorie counting program (I use one called cron-o-meter, it's a free download; others rate FitDay very highly), or simply by googling (for example) "granny smith apple nutrition". (It's also on the side of packs, you're looking under "energy") Personally, I calorie count, but a lot of people find that to be too much work- but if you have a better idea of how much of your daily allowance a certain food is, you can make choices about whether to eat less of it or to make other changes in your diet (or increase your exercise).

The information on the internet about food consumption and nutrition is horrible. I'm also a bit confused, but I'm working on the general principle of at least 5 servings of fruit and vegetables a day (each serving being about 80g, or 2.82 ounces), eating lean sources of meat (or vegetarian alternatives- the guidelines in this country are 100g a day or no more than 80g of red/ processed meat. 100g is 3.5oz), having wholegrains, reducing non-essential fats, and sticking to non-processed food as much as possible. And drink plenty of water.

As for exercise, my gym has a free service where they set up a program for you based on your needs, commitment, and weaknesses. Do you have anything like that there (whether free or not)? That's probably the best way to get an exercise program.
 
caffeinehigh said:
Welcome :D :D
Wishing you all the luck and success on your weight loss endeavour. You're much lighter than me but we have similar amounts to lose.

I think your ambition of getting drugs off the streets is amazing. I hope you achieve that as well.

Wanna be diet buds?

I think my advice to you, not that i've been at this long, is to write down everything you eat. Always be honest.

Have fun working out at your college gym. Mmm exercise. :D :D
Click to expand...

Yes i would LOVE a diet bud!!
 
Yay.
You & Meeee, baby. Diet buds. Beach Body 2011. Here we comeee.
 
amy1985 said:
If you go to this website (I found it on Google and used it myself- ) and type in your details, you'll get your Basal Metabolic Rate- or the approximate number of calories your body needs to keep you alive if you do nothing other than lie in bed. Then follow the instructions and calculate your maintenance calorie allowance (more or less- it's very difficult to be precise but it's a good guide) based on your activity level. What that is the amount of calories you need to eat to stay the weight you are now. Then what you do is reduce that number by 500 calories, which will give you a calorie goal that should lead you to lose a pound a week.


As for exercise, my gym has a free service where they set up a program for you based on your needs, commitment, and weaknesses. Do you have anything like that there (whether free or not)? That's probably the best way to get an exercise program.
Click to expand...

Awesome website.Thank you! i new i was overweight but this opened my eyes greatly! also i will check into the gym and see. Luckly i have a friend that works there... Thanks for the advice!
 
Dinner tonight: Grilled chicken 6-7oz and about two cups of steamed broccoli and caulaflower*! YUMMY! o and ice water!
 
Welcome shebaby.

I think its worth reading a bit about nutrition. Try to get a decent book on it from the library. I think you will ultimately absorb more. Try to pick a book written by a credible source. Just because there is "Dr" in front of their name is not good enough. There are many many loopy people out there spinning all sorts of rot about food. I recommend staying with the mainstream ideas. Maybe there is a government website about nutrition. I read a great book in Australia, where i am from, written by the government's chief dietician Dr Rosemary Stanton. Maybe there is someone similar where you are from.

Also dairy products are important and should be included in your diet. Dairy is the easiest way to get enough calcium from your diet and you need it to build strong bones. And to prevent osteoporosis in your old age or even your middle age. Most anorexics will get this disease while they are still young.

Keep sugar (not fruit) and animal fats to a minimum. Nuts and seeds are great but they are very high in calories so don't make a habit of nibbling these. Its better to use only a small amount as part of a recipe. in my opinion.

Learn about how many calories there are in fat as compared to protein and carbohydrates. There's a lot more.

Read the food labels on the stuff you buy. (I presume its similar to australia).

About your routine...sorry i forgot this was the main part of your first post... you are going to have to find time to be organised with your food or you willl not get far with your weight loss program.

On the days you don't have to go to uni, save up your left overs from the meals you cook when you have more time and then eat that stuff on your busier days for dinner. Don't go too long between meals. Avoid letting yourself get too hungry.

For lunch, there should be healthy options at any fast food outlet. Here's some - salad sandwiches on wholegrain bread, sushi, fruit salad, natural yoghurt, vietnamese vegetable spring rolls (these are not deep fried), wraps. If you try to get unfried vegetable matter into all your meals you should be able to eat reasonably well.

Fresh Fruit juices are a bit of a risk. They are high in sugars, bad for the teeth and wont satisfy you unless you are just thirsty, in which case maybe water is the better option. So don't drink them too often.

Drink water before a meal and between meals. Drink it by the cupful so you are aware of how much you are drinking. Drink it when you get up in the morning. Drink it before and after exercise. Drink it when you get home from uni. Drink it when you arrive. I am not saying drink 4 litres a day or anything like that but i am saying try to drink it regularly as your first choice of putting something in your mouth.

A little alcohol is fine. Too much and you lose perspective, get hungry and pig out as well as the fact that alcohol has quite a few calories in it too. Alcohol destroys some of your vitamins too.

If you slip up, its not the end of the world. Just pick up and keep going. I personally like to weigh myself daily but if the scale goes up. Its also not the end of the world. Be forgiving of yourself but stay focussed on your goals.

Have a look at the food in my diary. I list all my food and describe how i cook meals. I don't eat so much meat because i am a moral mostly vegetarian. Otherwise i'd like it and eat it but i notice also with a meat focussed diet there is a tendency to skip vegetables.

Good luck
 
Breakfast: April 12th
1 Scarmbled Egg
1cup 2% Milk
Total Calorie= 192
Weight= 175.6

Not feeling so good this morning. Work up with a major migrane.... great way to start off my weight loss adventure. What doesn't kill us only makes us stronger right?

On a better not! I downloaded a great (free)App on my phone (android) called MyFitnessPal... Tracks my calories, has over 750,000 food nutrition informatin, and has exercise tips plans and ideas.
Welp gonna go workout... wishng everyone a great healthy day!
 
Very healthy breakfast :) Goooo you.
Sorry to hear you have a migrane :((( Feel better <3
 
Lunch today: Subway Sweet onion Chicken Teriyaki on wheat No cheese with olive cucumber and mushrooms... total 380 calories...
 
Yum that sounds so good and healthy.
Keep up the amazing work. You'll be super slim in noooo time, diet bud. xxx
 
Dinner: 4 oz grilled chicken with low fat italian dressing dip(1tbs)
pan baked asparagus with low fat mozz. chesse(1/4 cup)
1/2 cup low fat cottage chesse.

Dessert: popsicle sugar free fudge bar 90Cal

If anyone has seen the MiO drink enhancers i HIGHLY recommend these. 0Cal and taste amazing and last a long time.
 
Breakfast: Oatmeal
Low fat Strawberry Banana Yogart
1 Cup 2% Milk

Total Calories=402
Weight today = 175.6 (no change)

Woke up sore from my workout yesterday :) Love this feeling.
 
You're doing sooo great. Do you just have your oatmeal plain?
 
I am so proud of myself today. Made it throught the whole week 1-2 workout on my Biggest Loser Boot Camp dvd. May not sound like much for me its a huge accomplishment!

Had a small salad for lunch.

Quick tip: If you are out to eat and order a salad, Get the dressing on the side. Insdead of mixing it into the salad, dip your fork into the dressing. You will use less dressing which in turn you will eat less calories.
 
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