flat stomach and toned body FOOD?

__sleepingbeauty
__sleepingbeauty Posts: 5
in Food and Nutrition
HI! I've just started working out again, my goal is to loose about 6 kg's and to get a flat stomach and get more toned. I've had severe eating disorders before, so this time working out in a healthy way i have no idea what to eat to gain muscle?

How many calories should you eat per day as an 20 year old female with a bmi of 20?
How much of that should be carbs, protein etc?

I work out almost everyday, going to the gym, swimming, yoga and at home. Nothing too heavy though. I have no idea which things i should focus at the gym either.

I really want to eat in a health way, and somewhat quick results.

Thank you!

Replies

  • amcsouth
    amcsouth Posts: 283 Member
    Read this: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

    That should help you with calorie and macro goals :)
  • AnexRavensong
    AnexRavensong Posts: 262 Member
    Some groups to check out:

    Eat More to Weigh Less
    http://www.myfitnesspal.com/groups/home/3817-eat-more-to-weigh-less

    In Place of a Road Map
    http://www.myfitnesspal.com/groups/home/8017-in-place-of-a-road-map

    LOTS of info in those groups to lose weight in a healthy way while still eating food! It's important to eat healthy amounts of food! These groups have some links to handy spreadsheets where you can plug in your info, activity level, and figure out how much you need to eat a day.


    Anyway, check out those groups! Lots of good info in there! Good luck :)
    For macros the agreement seems to be about 40% carb, 30% protein, 30% fat
  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
    I would recommend not doing it to get quick results - quick usually means restrictive diet, extreme exercise, not sustainable. Doing it slowly will likely get you lasting results, and fat loss with minimal muscle loss.

    Losing the fat will get you a flat stomach. You may have food intolerances that cause bloating which wouldn't help! Getting "toned" is also achieved by losing fat so you can see the muscle underneath.

    I'd recommend using an iifym calculator to work out how much protein, fat and carbs you should be aiming for relating to your weight/height/activity. Bmi isn't an accurate measure to judge caloric needs as it doesn't take body composition in to consideration.
  • eldamiano
    eldamiano Posts: 2,667 Member
    Pancakes are fairly flat....
  • twixlepennie
    twixlepennie Posts: 1,074 Member
    I got a flat stomach by eating the foods I enjoyed, but staying within my calorie alotments, getting my bmi in the 19 range, and doing bit of walking with jogging mixed in

    <
    eating fast food 3-4 times a week, packaged 'processed' foods, as well as daily salads, whole grains etc. I eat a wide variety of foods and don't cut anything out.
  • ggdebgg
    ggdebgg Posts: 2
    there IS no "tone"...Just muscle or lack thereof.

    What you eat doesnt give you muscle. Exercise/lifting weight gives you muscle. The macros really dont matter all that much if you just want to get smaller/look skinnier, its as simple as calories in/out.

    If you want to look cut & jacked (SEE the muscle you've built and not look smaller but skinny) then it DOES matter what you eat, how much, and when you eat it.

    To just lose weight/get smaller I would eat daily protein & fat requirements, those wont change much, and fool around with starchy carb intake to control how much you gain or lose. I can start my weight moving up or down in less than a week.

    Sexy pants...wait, you want sexy pants?? Just squat; work your way up to a bodyweight highbar backsquat for reps, it'll all be good. Can eat whatever you want, too.

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