Why do you think i'm not shifting??

geekymom57

Love sweet potatoe...great idea there. I used to eat a fair bit of quinoa too so going to start back on that. I feel almost excited about this...how sad!!! haha.

With regards to a treat day...i love love love chocolate and treat myself to a couple of squares of green & blacks but sometimes i really want a bar of dairy milk or a snickers...just one! When is best to just have a treat...i don't want to drive myself insane!

I am quite fond of chocolate as well (understatement) but find that if I have a small amount every day, I avoid the binge craving almost completely. I can't tell you the last time I had a full chocolate bar--probably years. A small amount of really good chocolate at some key point in the day is all I need. As for having it at breakfast--why not? People eat chocolate-flavored cereals, chocolate-covered pastries, chocolate milk, chocolate chip pancakes, etc. The appropriateness of food for a particular time of day is arbitrary.

The Lindt truffles are a great choice for me--not a huge amount of calories, pre-portioned so I can easily limit myself to one,, etc.

psuLemon

BTW, what is your exercise routine? I don't believe i saw it.

DizzyLinds

Psulemom: I'm 5ft, approx 53.7kg at the mo. A couple of months ago i was more like 52.7. My chest is 27, waist 27, hips 37.

I tend to do 45 minute spin classes 3 times a week followed with an hour of bodypump. I lift pretty decent weight when i'm doing it to the point of fatigue. On other days i might do 5k runs or body combat or aerobis for an hour. I tend to run for 15 minutes too before i start my 'proper' workout. I aim to exercise 4-5 times per week.

psuLemon

OK, based on your very active lifestyle and being about 25% body fat (if you can get an official rating, we can improve your caloric needs), you should be eating around 11800 calories.

Your BMR is around 1271 calories, your TDEE factor is 1.725 (very active) and using 300 calories as a deficit, it would put you at 1800 calories for you daily caloric needs.

Generally what I suggest is slowing increasing. So this week try to eat 1400 calories (same with next week) and then the following week increase to 1800 calories. Now, you should eat this every day regardless if you workout or not. No you won't gain weight by eating more the days you dont' work out. This will allow you to build muslce by doing so. In fact, to stress muscle building, lets set your ratios at 40 carbs, 40 protein and 20 fat. That should help you shred some fat. And keep lifting heavy. The more the better.

DizzyLinds

This does all sound a bit scary with increasing my calorie intake by that much. Can you give any advice on where i can add thos calories in and what i should be consuming to reach that goal?

I understand what you mean with the BMR, i think i've been in this routine for so long of starving my body that it has become used to running on empty. I'm planning on having something like peanut butter on a slice of wholemeal before training, is this enough?

psuLemon

This does all sound a bit scary with increasing my calorie intake by that much. Can you give any advice on where i can add thos calories in and what i should be consuming to reach that goal?

I understand what you mean with the BMR, i think i've been in this routine for so long of starving my body that it has become used to running on empty. I'm planning on having something like peanut butter on a slice of wholemeal before training, is this enough?

My best advice, eat throughout the day. I eat 7x a day (breakfast, 2 - 3 snacks, lunch snack, dinner, post workout protein shake). I woudl suggest doing something similiar. Also, look to eat slighly larger quantities. Over time that will become easier. Eventually, you will train your body to eat more regularly. If that is tough, then you have to eat higher calorie foods; avocado, nuts, cooking with olive oil, etc...


But you want to know what is really scary, if you don't eat enough calories, your body will lose weight by losing muscle, which in turn slows your metabolism which makes it easier to gain weight and harder to lose/maintain. Also, why would you not want to eat more calories? Food is fuel and the more you have, the better your body will perform. It's no different that filling your gas tank before you go on a long road trip. You wouldnt do that on "E" would you? NO! So why do it to your body?


The best is to get enough protein throughout the day. There has been studies that have shown there isnt' much of a difference between pre an post workout. If it gives you extra energy, I would say go for it. Whatever you decide to go with, make sure you are getting calories. One good way to do it is muscle milk (whey protein) which can be a good post workout drink. It's higher in calories and fats than EAS but still provides good nutritional value and it takes awesome!! I love the orange cream.

DizzyLinds

Thankyou for all the replies.

I know this sounds too good to be true but i upped my cal intake yesterday, weighted myself this morning and some weight had come off!? I was astonished!!!

ljbhill

I know how you feel Dizzy. We eat less to lose for so long that it becomes a habit and when we get to the last few kg's you just can't wrap your head around eating MORE to lose. I'm at almost the same point as you. I'm 5 foot 3 and weigh 55kg. I want to lose another 2 pounds. I've plateaued for the last 4 months. 4 MONTHS!!! I've upped my cals to 1300 and I'm starting to incorporate 're-feeds' into my diet this week. Add me if you want to know how I go!

Oh and I gave you the wrong macro's. Mine are set to:

35% carbs

40% protein

25% fat

Good luck!

psuLemon

I know how you feel Dizzy. We eat less to lose for so long that it becomes a habit and when we get to the last few kg's you just can't wrap your head around eating MORE to lose. I'm at almost the same point as you. I'm 5 foot 3 and weigh 55kg. I want to lose another 2 pounds. I've plateaued for the last 4 months. 4 MONTHS!!! I've upped my cals to 1300 and I'm starting to incorporate 're-feeds' into my diet this week. Add me if you want to know how I go!

Oh and I gave you the wrong macro's. Mine are set to:

35% carbs

40% protein

25% fat

Good luck!

Well unfortunately i feel most people feel they have to eat less to lose weight so they start their weight loss program like that. Unfortunately many people dont realize when you do that a lot of the weight lost is muscle which affects you in the long run. I have lost 20lbs so far, only have 10 more to less to lose, but have maintained lean muscle mass the entire time and actually have increased calories throughout my program.

Its really peoples mindset that has to change but its hard to do that while they see a scale loss. Its when it stops working that gets people to start thinking different. Or at least this is what i see happen.

DizzyLinds

Just thought i'd update on this.

I made sure i ate a fair bit today and upped my cal intake. Must admit there hasn't been a part of the day where i've been overly hungry or anxious to have something. As bad as it sounds i was kind of enjoying that empty feeling...bit of a weird feeling. However, i have felt fuller and happier today...been to the gym and am at home and not feeling the urge to pick at crap after dinner.

I'm hoping this view to my diet is healthier, more sustaiable and will gradually support in shifting a couple of pounds. Only time will tell!