xsarahx21 Diary To a Healthy Slimmer Woman

[xsarahx21]

Hello everyone

I'm new to doing a diet diary (so please be gently with me)

Few Facts About Me -

* i'm 5ft 6
* Started my weight lose on 9th of December 2010
* Start weight was 20 stone (280 lbs)
* Currently i am down to 16 stone and 11 lbs (234 lbs)

* My small target is to get down to 16 stone (224 lbs) by the 25th of july 2011

The last few weeks my weight has been a roller coaster amd can't seem to get below 16 stone 10lbs!!!

All i have been doing is calorie counting and exercise.

The calorie intake i aim for is

Breakfats - 200 kcal

Snack - 159 kcal

Lunch - 300 kcal

Snack - 150 kcal

Dinner - 400 kcal

which is a total of 1,200 kcal a day (am i doing the right thing here)

I keep a food diary of what i eat.
I write what i will eat a few days or a week in advance and calculate the calorie intake for each meal.

I aim to exercise 3-4 times a week for 30 min to and hour in the mornings around 9.30am.
I work out to dvds or i use my yoga ball, and go for bike rides (not very often)
I'm also thinking about starting up Jogging for an hour 4 morning a week,
i would like to hear what benefits there are with jogging as will help motivate me to start

I always start to feel hungry at about 10am some days and again at 3.30pm.
I drink plenty of water too.


so thats it for now
please help me!

 

[amy1985]

The first thing I'd suggest is that 1200 calories is not nearly enough for you. Calorie intake depends on your height, weight, and activity level- 1200 is supposed to be for very short, very thin, very sedentary women. Use this website to work out what you should be eating: The reason why eating 1200 calories isn't better than eating a higher amount is because our bodies will try to resist us losing weight (as they're hardwired to imagine us in the desert having to hunt for food tens of thousands of years ago) and our metabolisms will slow. You want to have a calorie deficit that will trigger a decent weight loss (1-2.2lb a week, or 1% of your body weight), but not more than that (as the longer you're in a sharp calorie deficit the stronger your body's resistance to such efforts will be). I would recommend working out your numbers using that site and adjusting accordingly.

Also, what's your diet like? You'll be better off in all sorts of ways if your nutrition is good- at the very least, the less processed foods you eat, the better your sodium intake will be, which will prevent water retention.

I've heard some people say that changing up your exercise can help you lose weight. Also, are you doing any sort of resistance/ weight training? This will allow you to preserve your muscle mass (as some weight loss is a loss of muscle) which will result in a more shapely (as in nice curves, not a euphemism for "fat") figure when you get down to your goal weight. (If you lose too much muscle you might end up still looking flabby because tone is about the ratio of muscle to fat. You're extremely unlikely to end up big and bulky- if nothing else, women don't have enough testosterone to get there except in extreme situations, and it's much harder to build muscle in a calorie deficit)

Hope this gives you some ideas