Q. I am 26 years old and weight about 160. I wear a size 11 pants and large tops b/c I have a 38 D cup. I want to lose weight b/c I am starting to see myself follow in the footsteps of the other women in my family.
I am starting to feel depressed about my weight & this is the heaviest I have been. I don't smoke and very rarely drink. I have more of an athletic build. Very muscular looking legs, bite of broad shoulders, and a short mid-section. My hubby says I have a runnerâs body type. I would love to get a toned tummy along with thinner legs & arms. Overall I want to feel better about myself and do something for me. I would love to be back down to about 140.
How long should I take to take the weight off & keep it off? What would be the best ways/exercises to lose the weight? What foods are the best? What foods should I avoid?
I am starting to feel depressed about my weight & this is the heaviest I have been. I don't smoke and very rarely drink. I have more of an athletic build. Very muscular looking legs, bite of broad shoulders, and a short mid-section. My hubby says I have a runnerâs body type. I would love to get a toned tummy along with thinner legs & arms. Overall I want to feel better about myself and do something for me. I would love to be back down to about 140.
How long should I take to take the weight off & keep it off? What would be the best ways/exercises to lose the weight? What foods are the best? What foods should I avoid?
A. Aim for 2 lbs a week at most for weight loss is good.
The number on the scale is different for everyone. Especially if you carry a lot of muscle, 140 would be fine.
Diet will help you take off the weight, and exercise helps keep it off. I dont think there are any foods to avoid, just eat them in moderation. Keep a food journal for a few days, writing down ALL that you eat and drink, and use an online site to calculate the calories, and breakdown of food. I like fitday.com, and there are many other sites out there too. Use your food journal to figure out when and why you eat, what you binge on, in general what your bad eating habits are and how to change them.
Cardio 2-3 times a week, try doing interval training. It takes less time, but is really hard work. Do whatever you like, if you like doing it, you will keep on with it. Are there any sports you would join?
Weight lift 2-3 times a week too, and make sure you are eating enough protein to build muscle (in your case i would say at least 160 grams daily). Muscle weighs more than fat, but muscle burns a lot of fat. If you are already muscular make it work for you! Too many women underestimate the benefits of weight training, and mistakenly think they will wind up looking like Hulk Hogan.
Make your goal being healthy, not being skinny. There are plenty of slim people out there that are not healthy even if they look it at first glance. And you didnt gain the weight over-night, dont expect to lose it that fast.
Good for you for wanting a change. I hope you will be an inspiration to those women in your family who may need a healthy example.
The number on the scale is different for everyone. Especially if you carry a lot of muscle, 140 would be fine.
Diet will help you take off the weight, and exercise helps keep it off. I dont think there are any foods to avoid, just eat them in moderation. Keep a food journal for a few days, writing down ALL that you eat and drink, and use an online site to calculate the calories, and breakdown of food. I like fitday.com, and there are many other sites out there too. Use your food journal to figure out when and why you eat, what you binge on, in general what your bad eating habits are and how to change them.
Cardio 2-3 times a week, try doing interval training. It takes less time, but is really hard work. Do whatever you like, if you like doing it, you will keep on with it. Are there any sports you would join?
Weight lift 2-3 times a week too, and make sure you are eating enough protein to build muscle (in your case i would say at least 160 grams daily). Muscle weighs more than fat, but muscle burns a lot of fat. If you are already muscular make it work for you! Too many women underestimate the benefits of weight training, and mistakenly think they will wind up looking like Hulk Hogan.
Make your goal being healthy, not being skinny. There are plenty of slim people out there that are not healthy even if they look it at first glance. And you didnt gain the weight over-night, dont expect to lose it that fast.
Good for you for wanting a change. I hope you will be an inspiration to those women in your family who may need a healthy example.
Can somebody please give me a good meal plan?
Q. For a girl who is 15 and 5'5 and weighs 117 pounds who has 2 hour cross country practice 5 days a week and 30 minutes on the elliptical machine 6 days a week?
A. If you have to cook for yourself, then you need to learn how to cook.
Your BMR is 1,400 calories (Female 15 years old, 5â5 and 117lbs) and 13 hours of exercising a week would be around 6,240 calories (an average of 8 calories/minute at your weight) divided by 7 = 900 more calories (rounded up) so you need to eat 1,400 + 900 = 2,300 calories to which you add calories for growth (until you reach the age of 21). You get ravenous during growth spurts.
You need a good hearty breakfast, a mid-morning snack, a good lunch (salad/soup + main dish + cheese and/or dessert) a huge mid-afternoon snack, a big dinner and then a supper (between dinner and bed time).
Eating healthy is about avoiding the unhealthy food as much as possible. Once you stay away from fast food (any restaurant food, really), packaged and boxed food (except for bread, pasta and rice, if you donât make your own bread/pasta), canned food, prepared and processed food, then youâre left with the fruits/veggies, whole wheat food (the brown kind of bread, pasta), brown rice, legumes (beans, peas, lentils...), lean meat, low fat dairies, eggs and the good kind of oil (olive, avocado, nuts, fish).
Here are 10 meals to give you inspiration:
lettuce salad with heart of palm â salmon with gravy/steamed potato â cheese â cake
cucumber salad â sautéed turkey/young peas â yogurt
beets - pork roast/oven cheesed mashed potatoes â pear
shredded carrots salad â chicken with rice - roasted potato â fruit salad
carrots soup â sautéed pork/white beans with tomato sauce â grapes
leek soup â spaghettis Bolognese â cheese â applesauce
dry sausage â hardboiled egg in white sauce/spinach â cheese â Kiwi
lettuce and corn â fish fillet/cauliflower â cheese â vanilla cream
endive salad â beef stew with vegetables â Ice-cream
vegetable soup â veal Marengo-mushrooms & tomatoes/carrots â cheese âClementine
Edit:
Kameshâs suggestions are for old people like me or overweight people trying to lose weight...not for active teenagers like you are.
One egg white is only 17 calories and wonât get you very far if you need 2,300/2,500 calories/day.
People who are growing or need a lot of calories (kids, teenagers, active young men, very, extremely active young women) need whole milk not fat free milk (I drink 1% because Iâm old and skim milk tastes like white water to me).
Do not eat âbarsâ for snacks, those are just processed food. You can have some nuts or a piece of bread with chocolate or eat a tomato and a hardboiled egg (with a pinch of salt for taste and sodium requirement).
Tomatoes are fruits but used as veggies when cooked in dishes/tomato sauces and unlike any other fruits, they go well, eaten just like that, with a pinch of salt. Get organic ones that might taste like tomatoes (and not bland water) or better, grow them yourself (theyâll taste like Heaven).
Iâm old and do not need many calories but youâre young and you need cooked meals. If I make a tuna sandwich with crunchy celery, one tbsp of mayo using whole wheat bread and a slice of cheese, for lunch or dinner, itâs because Iâm old. For you, that could be like a snack, not a lunch.
10 cherries? Right now, theyâre in season (in the USA) so Iâm going to make my cherry clafoutis today. I buy twice as much as I need so I can munch on them any time I pass through the kitchen (certainly not counting them as I do not have an obsessive eating disorder).
I eat poultry maybe once a week...nothing to do with the calorie content, just because I like variety and I can cook an awesome rotisserie chicken or have some good slow cooker recipes. But I only like the dark meat (legs and thighs) as the lower calorie white meat (breasts) is too dry for my taste. Some people eat âchicken breastsâ every day...theyâre usually overweight and bored with food and more inclined to binge.
The comment from Kamesh âcarbs for dinner is especially bad when you are not using it. It just stores as fatâ is so wrong on so many levels. My kids are runners, soccer players, ultimate players, rock climbers, kayakers...they eat a lot of pasta (carbs) the day before theyâre going to need a lot of energy. I fondly remember the âpasta partiesâ before a big soccer game when they were kids...did you know that you can have access to 150 different kinds of pasta outside Italy? With 150 different ways to prepare them. Still, at the end, the homemade (using pasta flour and some equipment) fettuccine, spaghetti or raviolis are always the best (my pasta machine and my kitchen appliances can only make those 3.
A small pillsbury crescent roll filled with groundbeef? A croissant with ground beef? Excuse my French but that idea makes me want to barf.
Your BMR is 1,400 calories (Female 15 years old, 5â5 and 117lbs) and 13 hours of exercising a week would be around 6,240 calories (an average of 8 calories/minute at your weight) divided by 7 = 900 more calories (rounded up) so you need to eat 1,400 + 900 = 2,300 calories to which you add calories for growth (until you reach the age of 21). You get ravenous during growth spurts.
You need a good hearty breakfast, a mid-morning snack, a good lunch (salad/soup + main dish + cheese and/or dessert) a huge mid-afternoon snack, a big dinner and then a supper (between dinner and bed time).
Eating healthy is about avoiding the unhealthy food as much as possible. Once you stay away from fast food (any restaurant food, really), packaged and boxed food (except for bread, pasta and rice, if you donât make your own bread/pasta), canned food, prepared and processed food, then youâre left with the fruits/veggies, whole wheat food (the brown kind of bread, pasta), brown rice, legumes (beans, peas, lentils...), lean meat, low fat dairies, eggs and the good kind of oil (olive, avocado, nuts, fish).
Here are 10 meals to give you inspiration:
lettuce salad with heart of palm â salmon with gravy/steamed potato â cheese â cake
cucumber salad â sautéed turkey/young peas â yogurt
beets - pork roast/oven cheesed mashed potatoes â pear
shredded carrots salad â chicken with rice - roasted potato â fruit salad
carrots soup â sautéed pork/white beans with tomato sauce â grapes
leek soup â spaghettis Bolognese â cheese â applesauce
dry sausage â hardboiled egg in white sauce/spinach â cheese â Kiwi
lettuce and corn â fish fillet/cauliflower â cheese â vanilla cream
endive salad â beef stew with vegetables â Ice-cream
vegetable soup â veal Marengo-mushrooms & tomatoes/carrots â cheese âClementine
Edit:
Kameshâs suggestions are for old people like me or overweight people trying to lose weight...not for active teenagers like you are.
One egg white is only 17 calories and wonât get you very far if you need 2,300/2,500 calories/day.
People who are growing or need a lot of calories (kids, teenagers, active young men, very, extremely active young women) need whole milk not fat free milk (I drink 1% because Iâm old and skim milk tastes like white water to me).
Do not eat âbarsâ for snacks, those are just processed food. You can have some nuts or a piece of bread with chocolate or eat a tomato and a hardboiled egg (with a pinch of salt for taste and sodium requirement).
Tomatoes are fruits but used as veggies when cooked in dishes/tomato sauces and unlike any other fruits, they go well, eaten just like that, with a pinch of salt. Get organic ones that might taste like tomatoes (and not bland water) or better, grow them yourself (theyâll taste like Heaven).
Iâm old and do not need many calories but youâre young and you need cooked meals. If I make a tuna sandwich with crunchy celery, one tbsp of mayo using whole wheat bread and a slice of cheese, for lunch or dinner, itâs because Iâm old. For you, that could be like a snack, not a lunch.
10 cherries? Right now, theyâre in season (in the USA) so Iâm going to make my cherry clafoutis today. I buy twice as much as I need so I can munch on them any time I pass through the kitchen (certainly not counting them as I do not have an obsessive eating disorder).
I eat poultry maybe once a week...nothing to do with the calorie content, just because I like variety and I can cook an awesome rotisserie chicken or have some good slow cooker recipes. But I only like the dark meat (legs and thighs) as the lower calorie white meat (breasts) is too dry for my taste. Some people eat âchicken breastsâ every day...theyâre usually overweight and bored with food and more inclined to binge.
The comment from Kamesh âcarbs for dinner is especially bad when you are not using it. It just stores as fatâ is so wrong on so many levels. My kids are runners, soccer players, ultimate players, rock climbers, kayakers...they eat a lot of pasta (carbs) the day before theyâre going to need a lot of energy. I fondly remember the âpasta partiesâ before a big soccer game when they were kids...did you know that you can have access to 150 different kinds of pasta outside Italy? With 150 different ways to prepare them. Still, at the end, the homemade (using pasta flour and some equipment) fettuccine, spaghetti or raviolis are always the best (my pasta machine and my kitchen appliances can only make those 3.
A small pillsbury crescent roll filled with groundbeef? A croissant with ground beef? Excuse my French but that idea makes me want to barf.
When is it ok to binge eat?
Q. Not Puke,Thats purge
Anyway
Every month,Every week,Every Year,Every day?(lol)
And NOT GAIN WEIGHT,or any body differences
no i mean on candy,chocolate,cereal,and chips.
Anyway
Every month,Every week,Every Year,Every day?(lol)
And NOT GAIN WEIGHT,or any body differences
no i mean on candy,chocolate,cereal,and chips.
A. Eh, it really depends on your metabolism and personal affinity for food. If I were to binge eat, it would completely throw me off with blood sugars and having headaches and all that fun stuff. However for most people, its not really too damaging to have a large quantity of food at one time.
I wouldn't suggest this as a regular habit as it does promote the storage of fat due to the excess calories, but as an occasional (maybe once a month or every few weeks) kind of thing, it is more a treat that should not mess up your metabolism too badly as long as you don't have any special medical conditions that must be considered.
If you have a slower metabolism, you would have to go less often, and if you are a regular runner or athelete, you can go more often. It really depends on the in/out ratio of burned calories and metabolism versus usual body intake. For example, a man who sits at a computer all day long may gain 4 pounds from eating the same amount of food as someone who binges but works in a warehouse and therefore walks 5 miles a day.
You also have to look at what you are binging on. Chips/soda and other snack foods are high in sodium. These will make you gain weight on the scale faster because of water retention, and then hold a small percentage of that weight from fat (the rest being flushed out as you drink more water). Chocolate, cake and candy on the other hand may not add pounds on the scale immediately but can definitely add up as time goes on.
Really there is no straight answer for this question as each person has an individual metabolism and exercise level. Generally the rule is the more you exercise regularly, the more often your body can handle the binging. However, that does not mean that you can go binge on a ton of food and "work it off" with one or two extremely long workout sessions. Metabolism is based off consistent levels of activity, not bursts of it.
I wouldn't suggest this as a regular habit as it does promote the storage of fat due to the excess calories, but as an occasional (maybe once a month or every few weeks) kind of thing, it is more a treat that should not mess up your metabolism too badly as long as you don't have any special medical conditions that must be considered.
If you have a slower metabolism, you would have to go less often, and if you are a regular runner or athelete, you can go more often. It really depends on the in/out ratio of burned calories and metabolism versus usual body intake. For example, a man who sits at a computer all day long may gain 4 pounds from eating the same amount of food as someone who binges but works in a warehouse and therefore walks 5 miles a day.
You also have to look at what you are binging on. Chips/soda and other snack foods are high in sodium. These will make you gain weight on the scale faster because of water retention, and then hold a small percentage of that weight from fat (the rest being flushed out as you drink more water). Chocolate, cake and candy on the other hand may not add pounds on the scale immediately but can definitely add up as time goes on.
Really there is no straight answer for this question as each person has an individual metabolism and exercise level. Generally the rule is the more you exercise regularly, the more often your body can handle the binging. However, that does not mean that you can go binge on a ton of food and "work it off" with one or two extremely long workout sessions. Metabolism is based off consistent levels of activity, not bursts of it.
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