Weight Loss plan?

K

kdeff

New member
Hi,
Ive been meaning to lose my extra fat for a long time and am hoping this will be the time I succeed.

Im 6'0", 178lbs, male. My weight has been fluctuating a lot over the past 4 years (college) usually going from 180-170-180 each of the 8 semesters. Im vegetarian, and most of my fat came in middle/high school from mostly eating entirely too much rice.

The lowest ive measured myself was 165 a couple years back when I was exercising regularly and not eating much. It wasnt a very healthy 165.

Now I want to lose this weight as soon as possible - and also get in shape as I am traveling next week and will be doing bike tours/hiking. Im doing a plan I came up with that I think adresses all the big issues most people talk about. Heres my plan:

For diet I am trying to not eat carbs to force my body to burn fat. My meals are just cooked vegetables (with spices) and plain, unsweetened Greek yogurt. Greek Yogurt has 23g of protein and 130cal per serving, I eat 1-1.5 servings twice a day. The vegetables are of different varieties, okra, potato, beans, beets, etc. I eat my stomach full of yogurt and veggies twice a day.
I am also eating lots of fruit to get sugars and vitamins - at least 4 servings a day.

For exercise, I am running about 3 miles twice a day. I am slowly increasing the amount I run as I am able to run more and more.

I know I will have to take a break from the runnning for a day to let my legs recover. Are there any other cardio exercises that I can do to give my legs a rest? Although I used to swim, there arent any exercise swimming pools in my area now, so that is not an option.

Any thoughts or comments? am I doing anythign extremely harmful to my body? Anythign I should add to my diet? Ill post my results of this diet here
 
you say you want to try to not eat much in the way of carbs but your eating a lot of fruit, that fruit is although healthy high in sugars (carbs) and I don't see much protein in your diet, beans are good but you need to eat a lot of them to get enough protein.

potatoes are also high carb and high GI. remember carbs are not bad and although low carb eating does work it is not very sustainable.

I would suggest you start logging your food here to get a better idea of what your eating.
 
Thanks for the reply. I am getting a lot of protein from yogurts, the greek yogurt I take has 23g/cup, and I eat ~2 cups a day. Although I feel I may need more with the amount I am exercising - my legs are extremely sore.

Is eating 3-4 servings of fruit a day too much in the way of sugar? I figured its easy energy my body can use quickly, but if its too much sugar I can cut down. I decided to eat so much more for the nutrients.

Yesterday I ate:
Lunch:
- 1cup Plain yogurt, cooked grean beans, lentil soup
Dunner:
- 1 cup Plain yogurt, green beans, steamed lentils, lentil soup
- 1 cup fruit smoothie (blueberry, strawberry, apple, orange, and blackberry, no extra sugar)

And in the way of exercise I ran 8.5 miles.
 
I would focus more on vegetables than fruit if you're worried about the sugar. In Australia (where I'm from) the recommended serves are 2 portions of fruit and 5 portions of vegetables. (I don't know what a portion is in Australia, but in England it's 80g. Sorry, I'm from Australia and live in England, I muddle this stuff together all the time!) Try to only count fresh or frozen fruit and vegetables in that (canned only if it's in water or juice, not syrup or sauce).
 
Welcome!!
Carbs are not your enemy, imo. Its good to cut back on bad carbs (added sugar) but your whole grains are important!
But alas, to each their own and I am by no means an expert! And best of luck to you on your journey!
 
Hey!

Amy - yes I know I should be eating more veggies than fruits. I have cut my fruit intake by about half now, only drinking a half a cup or so of pure fruit smoothie (all fresh or pure squeezed juices, no cans!). And Ashy, im trying to avoid anything with added sugar - theres nothing i eat/drink regularly right now that has added sugar.

The US has changed their food recommendations so many times since I was in elementary school, apparently its a plate now. I dont really trust anything the USDA does or says, with all the lobbying that goes on behind their doors. 4 servings of veggies sounds good, ill try to match that from now on.

I can say at least for now I can see and feel it working - lost 2 pounds so far, but i assume ive lost more fat than that since my muscles are sore and building in my legs. I can also run more and longer than ever before in my life which is awesome!
 
I agree that the US doesn’t seem to stick with the food recommendations. As a former teacher, it was very frustrating! As a person on a diet, it is even worse. I was lost on what to eat. Thankfully, as of today, my weigh in shows a total of 40 pounds gone. Of course, my journey is not done. However, I can say I am well on my way! With an awesome tool, I was able to change the way I eat and increase my energy. Before, I craved sweets but now I don’t really want them. In fact, they kind of hurt my stomach if I try to eat them now which is a good thing!! Good luck with your plan!
 
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