Questions (Vegetarian for 20 yrs and working to shed 20 lbs)

jenniferwithmk

As a single 31 yr old woman that has no kids and a flexible schedule, I feel there is no excuse to not be in the best shape of my life. I was 135 in high school and 145 in college, then got up to almost 180 before joining a gym 10 years ago. I have found a love to exercise, but my food choices have kept me at 155-165+ for years. I curently mix up my workouts-kickbox, bike, jog, walk and yoga. Since joining MFP I have lost 10 lbs and and at my average lowest weight in years, but I hear so many ideas I'm a little overwhelmed since it's different for men and women. I do eat a lot of soy (fake meat products), but don't like tofu and have whey protein shakes to up my protein at times. I've always ate more carbs than protein, but reduced them a lot (30%) since starting on here. I hear the last 10-20lbs can be hard, so looking for answers.

Obviously not eating meat limits a lot of protien options, but I'm wondering about all the rumors...
1-Is it bad to eat a lot of soy? How much should I have daily?
2-What's a good carb vs protien % ratio for women?
3-Should you eat carbs and protein together?
4-Should I eat 6 small meals vs 3 traditional meals?
5-Is it good to have a cheat day weekly?
6-Should I keep my nutrition intake the same or change it with more exercise?
7-My calorie intake goal w/o exercise is 1200 to lose weight, once I reach my goal will that change?
8-Any good receipes or foods that taste cheesy, spicy and salty without all the fat, calories and sodium?
9-What's the best exercises to lose the fat?
10-What's the best exercises to tone up?

Thanks!
Jenny

marycmeadows

1 - soy - I've heard that this increases estrogen in women - which makes us hold weight - obviously not good for weight loss......
2 - I'm not sure about a ratio - but I always just try to eat a good amount of protein any time I'm having a good amount of carbs (especially starchy carbs, which I try to avoid at all costs)
3 - yes, eat carbs and protein together - why not? but I try to eat only good carbs from veggies & beans.
4 - I think the advantage of eating smaller meals vs 3 big meals is you don't get too hungry in between, thus there is easier/better portion control.
5 - cheat days are great because that spike in calories doesn't allow your body to get too used to the calories you eat on a daily basis.
6 - you should increase your calories if you are working out - your body needs those calories for repair/recovery. and post work out snacks are great because your body is totally open to absorb that protein and those nutrients at that point. (have within 30 minutes of working out)
7 - your goal will change, because you are eating a deficit, so obviously maintenance is higher. 1200 is the bare minimum that a woman should eat for proper body functions - so don't ever eat lower than that.
8 - I love spicy, i put hot sauce on my salads!
9 - strength training is something that is overlooked, especially for women -- building muscle helps you burn more calories when at rest, so you should do cardio, yes, good cardio, and it should be varied (i.e. don't do the same thing every day) -- I personally love running on the incline trainer, doing the stair master, and doing the arc trainer! - and you should strength train (heavy weight) 2-3 days a week!
10 - strength training - BEST for toning up -- and you can't start strength training too early - it was put to me this way - you want muscle under the fat you're shedding so you don't look skinny fat!

Good luck!!