Critique Me Please

Okay, so I'm a 5'5" female, 192 lbs, and looking to lose at least 20 lbs by the end of April, preferably more, but trying to be realisitc...

My plan is to try and lose at least 2 lbs one week and then 1 lb the next, and so forth. Sometimes I lose more thanI expect, but sometimes I end up gaining a pound back...

My ultimate battle plan is this... Gym no more than four times a week, 45 minutes a day (60 minutes if I skip a day) and since weight lifting is an important factor in weight loss I am told, do four weight training machines 2 times a week after a workout.

My success depends on my motivation. Usually it works for me, and I lose a little more than I expect. Though if I slip up even ONCE, I end up gaining 2 lbs...

Another thing is my eating habits. While I am learning to try new things, ultimately I am a picky eater and I prefer the usual comfort foods. I also can't take small portions. If I see pizza, I HAVE to have two slices. And that kills me. The only "clean eating" I will do is small-calorie snacks and caeser salads.

SO basically, all it comes down to is my eating habits. How do I break them? How do I resist? I would really appreciate some advice, be it eating or the workouts. If I'm doing something wrong with the workout, please tell me how to fix it.

Thanks XD

Replies

  • Jsphine
    Jsphine Posts: 96 Member
    i feel like everyone's been there many times.
    For me, knowing those few easy favorite foods that are within X number of calories per serving helps me a lot.
    Breakfast for me, for example, is the two hard boiled eggs with a couple tablespoonful of mustard. --> that's only 170 calories total. This keeps me full until lunch, i don't know why, but this is the only breakfast item that has worked for me to control my eating throughout the day. There are other recipes for good and low calorie breakfast if you look for them; the trick is to find something you'll enjoy, not think of it as a sacrifice. Lunch --- there are plenty of fast food or regular restaurants that provide the nutrition facts for their entrees. Do a little research and see which ones you should eat or not for which days.. play with those calorie numbers. If you know you're going to be a little over, make sure you hit the gym and burn a little calories to compensate .... well, that's my two cents. Best of luck~
  • LaurenDanielle014
    LaurenDanielle014 Posts: 88 Member
    I had an absolutely terrible diet before January 1st 2014 when I finally woke up one day and was sick of feeling like crap all the time.

    once you start eating veggies, fruit, chicken, salmon, spinach and fresh foods your body will thank you. I didn't like any foods but junk food pretty much until I started eating cucumber/carrots/veggies with hummus, and rice cake with a tblspoon of peanut butter and banana... its small changes like this that will make a HUGE difference.

    if you need any tips or ideas on healthy snacking ideas you can feel free to add me and view my diary.. you CAN do this and your body will thank you.... give it time your taste buds will adjust

    good luck !
  • Mr_Knight
    Mr_Knight Posts: 9,532 Member
    SO basically, all it comes down to is my eating habits. How do I break them? How do I resist?

    It's no different than any other challenging goal in life - you have to want it bad enough.

    It all boils down to that.

    When you want it bad enough, you will find the needed discipline.

    Good luck!
  • ninerbuff
    ninerbuff Posts: 48,990 Member
    Okay, so I'm a 5'5" female, 192 lbs, and looking to lose at least 20 lbs by the end of April, preferably more, but trying to be realisitc...

    My plan is to try and lose at least 2 lbs one week and then 1 lb the next, and so forth. Sometimes I lose more thanI expect, but sometimes I end up gaining a pound back...

    My ultimate battle plan is this... Gym no more than four times a week, 45 minutes a day (60 minutes if I skip a day) and since weight lifting is an important factor in weight loss I am told, do four weight training machines 2 times a week after a workout.

    My success depends on my motivation. Usually it works for me, and I lose a little more than I expect. Though if I slip up even ONCE, I end up gaining 2 lbs...

    Another thing is my eating habits. While I am learning to try new things, ultimately I am a picky eater and I prefer the usual comfort foods. I also can't take small portions. If I see pizza, I HAVE to have two slices. And that kills me. The only "clean eating" I will do is small-calorie snacks and caeser salads.

    SO basically, all it comes down to is my eating habits. How do I break them? How do I resist? I would really appreciate some advice, be it eating or the workouts. If I'm doing something wrong with the workout, please tell me how to fix it.

    Thanks XD
    Eating habits are like other habits. Repetition conditions one to learning that habit. You may not do it right off the bat, but continual repetition will teach you how to form a better habit. Again that goes with just about anything.

    A.C.E. Certified Personal/Group FitnessTrainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
  • TR0berts
    TR0berts Posts: 7,739 Member
    Okay, so I'm a 5'5" female, 192 lbs, and looking to lose at least 20 lbs by the end of April, preferably more, but trying to be realisitc...

    My plan is to try and lose at least 2 lbs one week and then 1 lb the next, and so forth. Sometimes I lose more thanI expect, but sometimes I end up gaining a pound back...

    My ultimate battle plan is this... Gym no more than four times a week, 45 minutes a day (60 minutes if I skip a day) and since weight lifting is an important factor in weight loss I am told, do four weight training machines 2 times a week after a workout.

    My success depends on my motivation. Usually it works for me, and I lose a little more than I expect. Though if I slip up even ONCE, I end up gaining 2 lbs...

    Another thing is my eating habits. While I am learning to try new things, ultimately I am a picky eater and I prefer the usual comfort foods. I also can't take small portions. If I see pizza, I HAVE to have two slices. And that kills me. The only "clean eating" I will do is small-calorie snacks and caeser salads.

    SO basically, all it comes down to is my eating habits. How do I break them? How do I resist? I would really appreciate some advice, be it eating or the workouts. If I'm doing something wrong with the workout, please tell me how to fix it.

    Thanks XD


    Overall, a solid plan. The one thing about your workouts that I might (OK, I guess I am :tongue: ) advise you to change is the bolded. I'd say to do a quick light warmup of biking/walking/elliptical/whatever of 5-10 minutes, then do the strength training, then go back and do whatever other cardio you like. You'll likely get more out of the day's workout (especially the strength training) that way. You don't have to, as it's personal preference, but I think you'll find that you'll improve your strength capabilities (and be happier with results) if you do it that way.


    You've gotten some good feedback regarding your eating habits, so I won't repeat that here, other than to agree with what's been said.
  • deksgrl
    deksgrl Posts: 7,237 Member
    Weight loss is not linear. Your weight is going to fluctuate for many different reasons. The idea is to move toward an overall downward trend.

    2 pounds a week is probably too aggressive of a goal.
  • To agree with another post, it's really as simple as obtaining your goal. If you want to lose weight, you need to understand what needs to be modified in your diet to aid in your weight loss, otherwise your gym time will be all for not. Depending on what you're doing, 40 minutes may only knock off 2-300 calories, so if you aren't matching your workout with a healthy diet, it'll be a waste of time.

    If I were you, I'd use a reputable source to educate myself on cleaner, healthier eating.. ie: caesar salads aren't clean eating.

    You don't have to go all celery sticks and water but portion control and calorie watching definitely lend a hand.
  • mereditheve
    mereditheve Posts: 142 Member
    I used to eat donuts, cookies, bagels loaded with cream cheese, hot chocolate and massive amounts of soda every day. And that was just while I was at work.

    Here's how I broke my bad eating habits.

    1 - Redefine comfort food. All the things you think are "comforting" actually make you feel bad after you eat them. Make healthy foods your comfort food. You could also substitute comfort foods with comfort activities... e.g., instead of eating ice cream, go for a brisk walk listening to your favorite music.

    2 - Don't substitute low-fat, low-cal foods for foods you enjoy. Ok, I need to give that more explanation... if you want pizza, don't go get the low calories, low fat version of pizza. You won't enjoy it, and you'll think "oh, but it's healthy... I'll just eat more of it." Have the real deal, but just don't eat as much of it and don't have it so often.

    3 - Cut out most sugars. I don't drink soda anymore at all, after drinking at least 6 cans or more every day back when I was younger. I recently discovered I like Kombucha (which is mildly effervescent, but not as much as soda). Unlike soda, it has only 2g of sugar per 8oz serving and it actually has vitamins in it. I noticed after I stopped consuming as much sugar that I just didn't have a taste for it anymore and don't enjoy sugary desserts or candy.

    4 - Read nutrition labels! I went to KFC for dinner last week and no, it was not a cheat day. Each drumstick is 120 calories. So I went with healthy coleslaw for a side, right? Actually cole slaw has the same # of calories as a side of mac & cheese and has more calories than a side of mashed potatoes and two sides of green beans combined! Glad I read the label and went with sides I wanted than picking sides that sound healthy.

    Hope these tips help!
  • mschicagocubs
    mschicagocubs Posts: 774 Member
    Make your own pizza! Use whole wheat crust or cauliflower crust. Load it with veggies. Use Feta cheese or if you really want the creamy cheese just find a lighter cheese made with fat free milk or 2%.

    When I was on WW I made my own pizza and I could have 2-3 pieces for the amount of 1 store bought or delivery!

    It isnt always about eating just fruits and veggies...just being smarter about the ingredients in comfort foods!