Let's see what clean eating, calorie deficit and exercise can do in a month
vvvvv45501
Posts: 20 Member
Hello everyone!
Recently I've been eating less healthy and this proves that exercise can't undo a bad diet.
I feel bloated and look not at my best.
I'm 165 cm and currently weigh 59kg (OMG hahah way too much). Therefore, I would like to go down to 51 kg.
I don't have a specific day by which I want to lose this weight. But I want to see which improvements I can do in a month starting from now.
I'll stick to this plan and see what the results will be. It would be nice if someone starts with me as well.
This is not meant to be a quick fix. This is just meant to be a "powerful" and "strict" regime to go back on track. This is how it works with me. I have to go all in hahaha. For sure anyone who wants to start doesn't have to do exactly what I do. Just listen to your body
So here's what I'll more or less do.
FOOD
Breakfast: egg whites, salad, tomato, zucchini, avocado and chia seeds.
Snack: 10 almonds
Lunch: spring water tuna fish, salad, tomato, zucchini, chia seeds
Snack: 10 almonds and fage 0% yogurt
Dinner: more or less same as lunch
WORKOUT
5/6 times a week
running 8-9 km + small HIIT circuit (burpees, squat jumps, plank, etc...).
I will daily post what I ate and did
Let's see what a month into this brings me as results
Recently I've been eating less healthy and this proves that exercise can't undo a bad diet.
I feel bloated and look not at my best.
I'm 165 cm and currently weigh 59kg (OMG hahah way too much). Therefore, I would like to go down to 51 kg.
I don't have a specific day by which I want to lose this weight. But I want to see which improvements I can do in a month starting from now.
I'll stick to this plan and see what the results will be. It would be nice if someone starts with me as well.
This is not meant to be a quick fix. This is just meant to be a "powerful" and "strict" regime to go back on track. This is how it works with me. I have to go all in hahaha. For sure anyone who wants to start doesn't have to do exactly what I do. Just listen to your body
So here's what I'll more or less do.
FOOD
Breakfast: egg whites, salad, tomato, zucchini, avocado and chia seeds.
Snack: 10 almonds
Lunch: spring water tuna fish, salad, tomato, zucchini, chia seeds
Snack: 10 almonds and fage 0% yogurt
Dinner: more or less same as lunch
WORKOUT
5/6 times a week
running 8-9 km + small HIIT circuit (burpees, squat jumps, plank, etc...).
I will daily post what I ate and did
Let's see what a month into this brings me as results
15
Replies
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Hi.
At your weight and height you can lose about 1kg per month if you eat at a deficit everyday.
I have lost 14 so far (at roughly 1kg per month)
How many calories do you plan to eat per day?2 -
I don't know if you just want this to be a "challenge" or if you want lasting results, but consider this:
You're already at a normal weight for your height, and your goal weight is just inside the normal BMI range (less than a kilo away from the border to underweight).
Good nutrition means getting in a wide variety of foods. Your meal plan looks very restrictive and not very balanced.
We can do anything for a while, but what matters in the long run is what we do over time.
Boring and restrictive eating invariably leads to overindulgence.18 -
I give you four days on that regime before you crack.
Just maintain a sensible deficit, no need for "clean" eating.22 -
kommodevaran wrote: »I don't know if you just want this to be a "challenge" or if you want lasting results, but consider this:
You're already at a normal weight for your height, and your goal weight is just inside the normal BMI range (less than a kilo away from the border to underweight).
Good nutrition means getting in a wide variety of foods. Your meal plan looks very restrictive and not very balanced.
We can do anything for a while, but what matters in the long run is what we do over time.
Boring and restrictive eating invariably leads to overindulgence.
I totally get what you are saying!
This is something like a challenge and then from there on I plan to be a bit less strict on myself.
I understand your concerns about my weight.
However I have a super small bone structure and feel less energetic than before. This doesn't just feel right for me.
And food wise, I spent a long time on a balanced plan and nutrition. However carbs are just not for me. They increase my hunger, never keep me full and I feel sluggish all day long. Proteins on the other hand just work perfectly fine for me.
5 -
That diet sounds boring.
I'm ~160cm and 51.5kg. My starting weight was a bit higher than yours. I never had to do what you plan to do in order to lose weight. I would have gotten bored very quickly. I did cut out sugary snacks for the first few months in order to hyperfocus on my diet, but I ate a variety of foods.
Also, 5 to 6 days of cardio per week and no resistance training whatsoever? Yikes.5 -
kommodevaran wrote: »I don't know if you just want this to be a "challenge" or if you want lasting results, but consider this:
You're already at a normal weight for your height, and your goal weight is just inside the normal BMI range (less than a kilo away from the border to underweight).
Good nutrition means getting in a wide variety of foods. Your meal plan looks very restrictive and not very balanced.
We can do anything for a while, but what matters in the long run is what we do over time.
Boring and restrictive eating invariably leads to overindulgence.
This.2 -
vvvvv45501 wrote: »Hello everyone!
Recently I've been eating less healthy and this proves that exercise can't undo a bad diet.
I feel bloated and look not at my best.
I'm 165 cm and currently weigh 59kg (OMG hahah way too much). Therefore, I would like to go down to 51 kg.
I don't have a specific day by which I want to lose this weight. But I want to see which improvements I can do in a month starting from now.
I'll stick to this plan and see what the results will be. It would be nice if someone starts with me as well.
This is not meant to be a quick fix. This is just meant to be a "powerful" and "strict" regime to go back on track. This is how it works with me. I have to go all in hahaha. For sure anyone who wants to start doesn't have to do exactly what I do. Just listen to your body
So here's what I'll more or less do.
FOOD
Breakfast: egg whites, salad, tomato, zucchini, avocado and chia seeds.
Snack: 10 almonds
Lunch: spring water tuna fish, salad, tomato, zucchini, chia seeds
Snack: 10 almonds and fage 0% yogurt
Dinner: more or less same as lunch
WORKOUT
5/6 times a week
running 8-9 km + small HIIT circuit (burpees, squat jumps, plank, etc...).
I will daily post what I ate and did
Let's see what a month into this brings me as results
You can eat clean without eating boring.5 -
Why have you chosen such a boring diet?
Are you trying to punish yourself?8 -
That weight is not "way too much" for your height. Not eating enough can make you feel sluggish; hormonal fluctuations can make you feel bloated; too much exercise can make you feel tired. There are many factors here. Also in all my years of marathon training, long distance biking, and now even just simple gym workouts, I never went without resistance training. It comes highly recommended for optimal health by just about any source.
Also are carbs not for you or just refined carbs? I get sluggish after too much white bread or sugar, but that's different from how I feel after minimally processed whole grains and starches.
If you don't include any carbs you will not be able to top off your glycogen stores, which will result in more lethargy and less efficient workouts.
Just a few things to consider.4 -
P.s. Logistical question: what's the difference between a "powerful" and "strict" regime to get on track and a "quick fix"?8
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vvvvv45501 wrote: »Hello everyone!
Recently I've been eating less healthy and this proves that exercise can't undo a bad diet.
I feel bloated and look not at my best.
I'm 165 cm and currently weigh 59kg (OMG hahah way too much). Therefore, I would like to go down to 51 kg.
I don't have a specific day by which I want to lose this weight. But I want to see which improvements I can do in a month starting from now.
I'll stick to this plan and see what the results will be. It would be nice if someone starts with me as well.
This is not meant to be a quick fix. This is just meant to be a "powerful" and "strict" regime to go back on track. This is how it works with me. I have to go all in hahaha. For sure anyone who wants to start doesn't have to do exactly what I do. Just listen to your body
So here's what I'll more or less do.
FOOD
Breakfast: egg whites, salad, tomato, zucchini, avocado and chia seeds.
Snack: 10 almonds
Lunch: spring water tuna fish, salad, tomato, zucchini, chia seeds
Snack: 10 almonds and fage 0% yogurt
Dinner: more or less same as lunch
WORKOUT
5/6 times a week
running 8-9 km + small HIIT circuit (burpees, squat jumps, plank, etc...).
I will daily post what I ate and did
Let's see what a month into this brings me as results
Okay, if that's what you want to do.
Not sure what the point of this is, but I'm assuming you know what you like to eat and what workouts you enjoy, so have chosen something that will work for you.
You are at a fine weight, but I can understand wanting to lose a bit, and if you've gained worth understanding what happened there -- and smart to do it when it's pretty under control, it seems.1 -
vvvvv45501 wrote: »Hello everyone!
Recently I've been eating less healthy and this proves that exercise can't undo a bad diet.
I feel bloated and look not at my best.
I'm 165 cm and currently weigh 59kg (OMG hahah way too much). Therefore, I would like to go down to 51 kg.
I don't have a specific day by which I want to lose this weight. But I want to see which improvements I can do in a month starting from now.
I'll stick to this plan and see what the results will be. It would be nice if someone starts with me as well.
This is not meant to be a quick fix. This is just meant to be a "powerful" and "strict" regime to go back on track. This is how it works with me. I have to go all in hahaha. For sure anyone who wants to start doesn't have to do exactly what I do. Just listen to your body
So here's what I'll more or less do.
FOOD
Breakfast: egg whites, salad, tomato, zucchini, avocado and chia seeds.
Snack: 10 almonds
Lunch: spring water tuna fish, salad, tomato, zucchini, chia seeds
Snack: 10 almonds and fage 0% yogurt
Dinner: more or less same as lunch
WORKOUT
5/6 times a week
running 8-9 km + small HIIT circuit (burpees, squat jumps, plank, etc...).
I will daily post what I ate and did
Let's see what a month into this brings me as results
how many calories per day is this plan???? doesn't seem like much since you are relying mostly on egg whites and tuna fish!!2 -
accidentalpancake wrote: »vvvvv45501 wrote: »Hello everyone!
Recently I've been eating less healthy and this proves that exercise can't undo a bad diet.
I feel bloated and look not at my best.
I'm 165 cm and currently weigh 59kg (OMG hahah way too much). Therefore, I would like to go down to 51 kg.
I don't have a specific day by which I want to lose this weight. But I want to see which improvements I can do in a month starting from now.
I'll stick to this plan and see what the results will be. It would be nice if someone starts with me as well.
This is not meant to be a quick fix. This is just meant to be a "powerful" and "strict" regime to go back on track. This is how it works with me. I have to go all in hahaha. For sure anyone who wants to start doesn't have to do exactly what I do. Just listen to your body
So here's what I'll more or less do.
FOOD
Breakfast: egg whites, salad, tomato, zucchini, avocado and chia seeds.
Snack: 10 almonds
Lunch: spring water tuna fish, salad, tomato, zucchini, chia seeds
Snack: 10 almonds and fage 0% yogurt
Dinner: more or less same as lunch
WORKOUT
5/6 times a week
running 8-9 km + small HIIT circuit (burpees, squat jumps, plank, etc...).
I will daily post what I ate and did
Let's see what a month into this brings me as results
You can eat clean without eating boring.
"Eat clean" doesn't mean much (OP seems to mean no fat but from nuts and seeds, maybe). Lots of people would consider canned tuna and 0% yogurt "unclean," since they are obviously processed. I would agree that you can eat healthfully and mostly from whole foods without eating boringly, but then I am into food and like to cook. Maybe OP isn't, really, and is happy with a diet that's always the same and probably quite low fat.6 -
I'd kill to weigh 59kg...no omg ha-ha about it.9
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vvvvv45501 wrote: »Hello everyone!
Recently I've been eating less healthy and this proves that exercise can't undo a bad diet.
I feel bloated and look not at my best.
I'm 165 cm and currently weigh 59kg (OMG hahah way too much). Therefore, I would like to go down to 51 kg.
I don't have a specific day by which I want to lose this weight. But I want to see which improvements I can do in a month starting from now.
I'll stick to this plan and see what the results will be. It would be nice if someone starts with me as well.
This is not meant to be a quick fix. This is just meant to be a "powerful" and "strict" regime to go back on track. This is how it works with me. I have to go all in hahaha. For sure anyone who wants to start doesn't have to do exactly what I do. Just listen to your body
So here's what I'll more or less do.
FOOD
Breakfast: egg whites, salad, tomato, zucchini, avocado and chia seeds.
Snack: 10 almonds
Lunch: spring water tuna fish, salad, tomato, zucchini, chia seeds
Snack: 10 almonds and fage 0% yogurt
Dinner: more or less same as lunch
WORKOUT
5/6 times a week
running 8-9 km + small HIIT circuit (burpees, squat jumps, plank, etc...).
I will daily post what I ate and did
Let's see what a month into this brings me as results
Hmm, I will be interested to see what results you have in a month. How much of each item will you be eating? What is in the salad?0 -
Reducing intake and increasing activity isn't going to promote feeling more energetic.vvvvv45501 wrote: »However I have a super small bone structure and feel less energetic than before. This doesn't just feel right for me.
10 -
I wish you success OP. It looks like you've put some thought into planning this, but MFP might help you fine tune the plan. If I were you I would plug in your proposed diet into MFP and see how it works out nutritionally and calorically. Is there, for instance, enough vitamin A in that diet? Are there enough calories to fuel those workouts?0
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Muscleflex79 wrote: »vvvvv45501 wrote: »Hello everyone!
Recently I've been eating less healthy and this proves that exercise can't undo a bad diet.
I feel bloated and look not at my best.
I'm 165 cm and currently weigh 59kg (OMG hahah way too much). Therefore, I would like to go down to 51 kg.
I don't have a specific day by which I want to lose this weight. But I want to see which improvements I can do in a month starting from now.
I'll stick to this plan and see what the results will be. It would be nice if someone starts with me as well.
This is not meant to be a quick fix. This is just meant to be a "powerful" and "strict" regime to go back on track. This is how it works with me. I have to go all in hahaha. For sure anyone who wants to start doesn't have to do exactly what I do. Just listen to your body
So here's what I'll more or less do.
FOOD
Breakfast: egg whites, salad, tomato, zucchini, avocado and chia seeds.
Snack: 10 almonds
Lunch: spring water tuna fish, salad, tomato, zucchini, chia seeds
Snack: 10 almonds and fage 0% yogurt
Dinner: more or less same as lunch
WORKOUT
5/6 times a week
running 8-9 km + small HIIT circuit (burpees, squat jumps, plank, etc...).
I will daily post what I ate and did
Let's see what a month into this brings me as results
how many calories per day is this plan???? doesn't seem like much since you are relying mostly on egg whites and tuna fish!!
^^^I was going to ask the same thing. That doesn't seem like very many calories to fuel a normal day, let alone adding a 5-5.5 mile run + curcuits 5-6 times a week.4 -
I hope there is an extra 800 calories hiding in the salad :-)
7 -
lemurcat12 wrote: »Lots of people would consider canned tuna and 0% yogurt "unclean," since they are obviously processed.
I was going to take up a clean eating regime where I eat nothing but raw carrots that I pull from the ground with my teeth. But does weeding count as processing?
What about digging the ground over?
What about selective breeding?
Perhaps I should go back to the raw nettle diet.
...
OP, healthy eating =/= suffering.14 -
gamerbabe14 wrote: »I'd kill to weigh 59kg...no omg ha-ha about it.
I weigh 126lbs/57kg, and while I like how I look at this weight and also where it puts my glucose number at, it also means that I get less calories than someone who is at a higher weight. So there's definitely a drawback by being at a lower weight, (and I'm cold All.The.Time
). 3 -
Hi.
I thank you all for your messages... the good and the bad ones....
What can I say... that wasn't exactly what I'll eat every single day. When I say tuna I mean I will probably swap it for other kinds of fishs or meats.
However, if I chose to eat in this way it's because I like it. Even if it's boring. Or tasteless as you said.
To answer the concerns about my macro and micronutrients... well I'll eat 1100/1200 calories and yes I'll have also enough vitamin A (check on MFP
)
I also know my weight is fine. But it just doesn't feel good to me.0 -
vvvvv45501 wrote: »Hi.
I thank you all for your messages... the good and the bad ones....
What can I say... that wasn't exactly what I'll eat every single day. When I say tuna I mean I will probably swap it for other kinds of fishs or meats.
However, if I chose to eat in this way it's because I like it. Even if it's boring. Or tasteless as you said.
To answer the concerns about my macro and micronutrients... well I'll eat 1100/1200 calories and yes I'll have also enough vitamin A (check on MFP )
I also know my weight is fine. But it just doesn't feel good to me.
1100-1200 calories PLUS exercise calories I hope?? not even sure what you listed is 1100-1200 tbh...3 -
vvvvv45501 wrote: »Hi.
I thank you all for your messages... the good and the bad ones....
What can I say... that wasn't exactly what I'll eat every single day. When I say tuna I mean I will probably swap it for other kinds of fishs or meats.
However, if I chose to eat in this way it's because I like it. Even if it's boring. Or tasteless as you said.
To answer the concerns about my macro and micronutrients... well I'll eat 1100/1200 calories and yes I'll have also enough vitamin A (check on MFP )
I also know my weight is fine. But it just doesn't feel good to me.
Gross or net?1 -
CattOfTheGarage wrote: »lemurcat12 wrote: »Lots of people would consider canned tuna and 0% yogurt "unclean," since they are obviously processed.
I was going to take up a clean eating regime where I eat nothing but raw carrots that I pull from the ground with my teeth.
Just make sure to eat back the exercise calories!2 -
If you enjoy it, that's fine. To each their own. But just watch that your calories are not too low.
At your weight you need to be aiming to lose weight slowly and gently, as there isn't much fat to lose and you can give yourself various problems with too low a calorie goal. Your listed menu seems very low in calories.2 -
Im your height and im 64kg as i do mainly weight training but i concentrate on my BMI etc i think 59 is fine and 51 is actually rediculous unless you want to under eat the rest of your life.. clean eating urgh. Clean eating is for health benefits not weight loss. You can still over eat on clean eating. And its bloody boring. Find a healthy mix add a bit of exercise for heakth benefits, hormibe balancing and endorphins and measure what you eat.2
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Since you have previously stated that you suffer from anorexia and binge restrict cycles have you talked with your treatment team about your current plan. Low calories and exercise 5/6 times a week and a goal weight that is at the bottom of health bmi could be excessive and unhealthy for you.8
-
Rebecca0224 wrote: »Since you have previously stated that you suffer from anorexia and binge restrict cycles have you talked with your treatment team about your current plan. Low calories and exercise 5/6 times a week and a goal weight that is at the bottom of health bmi could be excessive and unhealthy for you.
This puts a new perspective on things. Also, I should have converted your numbers to imperial (5' 5", CW 130lbs, GW 112lbs) before commenting. I didn't realize your goal was so low. I want to revise my "wishing you success" to "wishing you good health". Anorexia is no laughing matter.4 -
At the start of this, I felt sluggish and had a hard time doing a lot of things myself. More fruit, more veg, balanced meals fixed that real quick. I REALLY hope you're discussing this plan with a professional, because it's extremely worrisome. What are you going to do if you reach your goal and still decide you don't look good? Have you considered toning instead of more weight loss to improve your shape?
I used to think 180 was huge. Now I'd kill to be that low again. Sometimes our perceptions of ourselves can be so far off from reality.2
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