Dazed & confused... nope, mostly just confused.

SerenitySage_x3

Hi everyone! I'm new to the MFP community, and to the world of healthy living. I want to thank you in advance if you're reading this, because I am aware it is an incredibly long, obnoxious, and perhaps tedious post - I'm sure you read posts like these every day! So, here's my story (basically):

I have not worked out since high school, almost 4 years ago. When I was younger, and in school, I had a fast metabolism and was usually in a very good weight range and in shape. When I graduated, I took on two jobs working 50-80 hours a week, while going to college full-time, but I was not working out. Since most of my jobs have been - and currently are - in the food industry, I would typically eat out at my place of work, and that was usually all I had for the day. I guess after 4 years this has finally caught up to me.

I recently saw a nutritionist this past Thursday because I was interested in vegetarianism, and slightly about weight loss. It wasn't until she weighed me that I became alarmed and realized that I needed to stop saying that I would make healthy lifestyle changes and just do it; I weigh almost 15 more pounds than I thought I was.

Now I am in school for about 13 hours a week, and working two food service jobs for about 30 hours a week. I walk just about everywhere I go on campus (I attend the University of Illinois, which is humongous) and my walks are usually about 15-20 minutes each way.

After seeing the nutritionist, she requested that I eat 5-6 times a day (3 meals, and 2 snacks) in smaller portions and every 4 hours. (My gastroenterologist said the same thing, however the nutritionist is unaware of my health conditions, so I am not sure what her basis was for this, other than her claiming that my body has been in starvation mode?). She also asked that I eat one piece of whole fruit a day and to cut my juice in half with water. She has very little faith in me, needless to say.

I have several health problems which may, or may not, effect my weight gain/loss such as depression, gastroparesis, an iron deficiency, and several other issues.

According to MFP, I should be netting 1200 calories a day in order to lose weight. So, here is my proposed plan:
I will exercise once in the morning after breakfast, and once in the evening before bed; both exercises will be cardio, strength training is optional (at the moment). My goal is to burn all excess calories so that I reach the 1200 net goal for the day. If for some reason my food intake does NOT reach 1200 for the day - which I doubt - I will skip cardio and only do strength training in the evening.
I will eat 5-6 times a day (3 meals and 2 snacks, one of which will be a piece of whole fruit), roughly 4 hours apart and in small portions.
I will drink a minimum of 4 cups of water a day, while aiming for a total of the recommended 8 cups.
I will only eat one dessert a day.
I will buy low-fat, fat-free, low-calorie, and zero-calorie foods when applicable.
I will reduce eating out to a twice a week maximum.

Also, I started taking vitamins in the morning and evening.

So, that's the game plan - for now! Over the summer there may be slight changes, as well as when I return to college in the fall semester.

Sunday will be weigh-in day.

I am 21 years old, 5'3", and currently 141lbs, and I would like to be 115 - or so I thought. I'm slightly confused now, after reading the forums on MFP for a few days. I am fine with having curves , but I would like to have a flat, toned body - not the flabby one I have right now. I would like my thighs and stomach to be smaller also. I just have no idea what I am doing, and all the research I read is so controversial, so I am really looking for some good advice from people who have experienced similar issues and know what they are talking about.

Obviously I am new to this which is why I am posting here, so feel free to offer any suggestions or input you have - whether I'm doing things incorrectly or not. I appreciate all positive feedback and constructive criticism! No rude comments, however, please.

Have a great day all, and may you reach your goals!

Kristine

tonytoo

That all sounds perfect.

"I will buy low-fat, fat-free, low-calorie, and zero-calorie foods when applicable. "

Be careful with that, sometimes they replace the calories / fat with man made chemicals. Just buy natural, un-processed food.

SerenitySage_x3

That all sounds perfect.

"I will buy low-fat, fat-free, low-calorie, and zero-calorie foods when applicable. "

Be careful with that, sometimes they replace the calories / fat with man made chemicals. Just buy natural, un-processed food.

Ahh, good to know! (See, I'm learning already!) Thank you. (:

StarDust36

I just wanted to wish you the best of luck, and also wanted to let you know that before eating out you may want to check the calories of what you intend to eat. I didn't and was shocked at the amount of calories I consumed with one restaurant hamburger. I'm pretty new to this too, but your plan sounds good.

jestersand

I stopped losing weight when my irons levels declined. I take prenatal vitamins every day now which helped me. I have had your schedule too. As soon as I graduated out of school I dropped weight out of no where, so I am assuming stress contributed to it. As long as you make healthy choices from this day on, you will be okay. Get your medical problems under check first. You already move around a lot with your two jobs and walking in campus, so the diet change alone will show. Since you have low iron, find foods that will help you with that. You really need that to be healthy. if your internal body struggles, whatever you do will be worthless. Also try to get 8 hour sleep if you can. Make sure if you go vegetarianism, that you will get all the nutrition you need to sustain a healthy you.

SerenitySage_x3

I just wanted to wish you the best of luck, and also wanted to let you know that before eating out you may want to check the calories of what you intend to eat. I didn't and was shocked at the amount of calories I consumed with one restaurant hamburger. I'm pretty new to this too, but your plan sounds good.

Thanks Stardust! I was equally surprised! I currently work at Potbelly and I had a sandwich the other night and could not believe how many calories it was when I logged it! Checking nutritional info for menus is definitely a great idea to do before going out somewhere to eat - thanks for the advice! Best of luck with your goal as well!

neandermagnon

Sounds like you are determined to succeed and that's fantastic

1200 cals/day net may actually be too low, depending on what you set your goals as, MFP sometimes gives you too few calories. I lose on 1850 cals/day. There's a thread called "in place of a road map" which explains step by step how to calculate how many calories you need to eat to lose weight the healthy way, and for what you lose to be all fat (i.e. not losing lean tissue along with the fat). As you only have a few pounds to lose, this is all the more important as the leaner you are already, the greater the risk of losing lean body mass. The road map thread explains it all. (also 1200 cals net (i.e. with eating back exercise calories) may be correct for some people, I can't say without punching your numbers into the calculators, but if it is then the road map thread method will give you a similar number) - it's actually healthier, easier and more sustainable to lose the fat more slowly by eating a few more calories. It takes longer, but you stand a better chance of keeping the fat off for life.

Also, don't go low fat, your body needs fat. Just keep within your calorie goals. Fat does not make you fat, too many calories do. Healthy fat sources give your body omega 3s and other essential fatty acids, plus fat soluble vitamins. It's more a question of which fats to eat, than trying to avoid them altogether. And even with the less healthy fats, if you're under your calorie goal, they will not make you fat (but you should make sure you're getting enough of the healthier ones, so you get your essential fatty acids and fat soluble vitamins) - I set my fat, protein and carbohydrate targets in custom goals, about 40% carbs, 30% fats, 30% protein. This is to ensure I get enough healthy fat. It's a common pitfall that people think you should eliminate most or all fat from the diet...this then leads to cravings for fatty foods as the body tries to get the healthy fat it needs, which screws up the diet.

Your other plans sound great regards starvation mode, the nutritionist sounds a bit confused, it's not necessary to eat so often just for weight loss, so long as you stay within your calorie goals meal timing doesn't matter so much.... but as your gastroenterologist recommended that because of your medical conditions, then stick with it. I just wanted to correct what the nutritionist said.

vcfervc

Welcome. Sounds like you're taking some good first steps.

Cr01502

Sounds like you are determined to succeed and that's fantastic

1200 cals/day net may actually be too low, depending on what you set your goals as, MFP sometimes gives you too few calories. I lose on 1850 cals/day. There's a thread called "in place of a road map" which explains step by step how to calculate how many calories you need to eat to lose weight the healthy way, and for what you lose to be all fat (i.e. not losing lean tissue along with the fat). As you only have a few pounds to lose, this is all the more important as the leaner you are already, the greater the risk of losing lean body mass. The road map thread explains it all. (also 1200 cals net (i.e. with eating back exercise calories) may be correct for some people, I can't say without punching your numbers into the calculators, but if it is then the road map thread method will give you a similar number) - it's actually healthier, easier and more sustainable to lose the fat more slowly by eating a few more calories. It takes longer, but you stand a better chance of keeping the fat off for life.

Also, don't go low fat, your body needs fat. Just keep within your calorie goals. Fat does not make you fat, too many calories do. Healthy fat sources give your body omega 3s and other essential fatty acids, plus fat soluble vitamins. It's more a question of which fats to eat, than trying to avoid them altogether. And even with the less healthy fats, if you're under your calorie goal, they will not make you fat (but you should make sure you're getting enough of the healthier ones, so you get your essential fatty acids and fat soluble vitamins) - I set my fat, protein and carbohydrate targets in custom goals, about 40% carbs, 30% fats, 30% protein. This is to ensure I get enough healthy fat. It's a common pitfall that people think you should eliminate most or all fat from the diet...this then leads to cravings for fatty foods as the body tries to get the healthy fat it needs, which screws up the diet.

Your other plans sound great regards starvation mode, the nutritionist sounds a bit confused, it's not necessary to eat so often just for weight loss, so long as you stay within your calorie goals meal timing doesn't matter so much.... but as your gastroenterologist recommended that because of your medical conditions, then stick with it. I just wanted to correct what the nutritionist said.

I agree.

You sound incredibly motivated, optimistic, and determined. All good things.

Just remember it really is just calories in vs. calories out so there's no need to make it complicated. Eat a healthy balanced diet, allow for some treats every now and again, and do some resistance training to improve body composition.

Best of luck.

Paganrosemama

1200cals seems very low for how active you are, especially if your nutritionist is concerned about a "starvation mode". MPF is notorious for giving most everyone 1200 cals to start with. I am 5'2 140 lbs- and eat about 1600 cals a day and still lose weight. I would suggest that you make sure you have activity level active, or see the following thread to set your own goals.

http://www.myfitnesspal.com/topics/show/912920-in-place-of-a-road-map-3-2013

Otherwise talk with your nutritionist about how many calories you should be consuming.

Junken_Diraffe

I, too, would suggest NOT buying low/no fat foods. You need GOOD fats. Sounds like you have a solid plan, but I would suggest some strength training. That is how you're going to get the look you want. You will not get it by JUST cardio and losing fat. You'll need the strength training to keep the lean body mass while you're losing the fat.

Good luck!! Stick with it, and be patient. Those are the best tips I can give you!

Elleinnz

Few things - you say your nutritionist is not aware of your health problems - not a smart move - the first thing you should have told her is exactly what other issues you have - any nutritional plan that does not consider your health issues is fundamentally flawed, and could potentially cause further issues - especially if you are going extremely low calories (which 1200 potentially is)

I just want to check that you understand the concept of NET - if you are planning to exercise twice a day ( which IMHO is overkill) , and you burn 400 calories each time you will have to eat 2000 calories a day.......which will be great - I actually eat even more than that.....

If you are going to eat 2000 calories a day you definitely don't need to go " low fat" , you should have enough calories to eat healthy fats - which also helps to satiate.

Oh - and lastly - if you want to get nice and firm - ditch the cardio, and do strength training - you will see much better changes in your body

AllTehBeers

TL;DR

but I'll just leave this here

SerenitySage_x3

Thank you to all of you who read my ridiculously long post - it means a lot to me that there are so many kind people willing to help others, especially helpless newbies like me! :P & thank you for the well wishes, warm welcomes, and awesome advice. You're all great people; I hope each of you reaches your goal! (:

Now for some responses/ more questions...

I stopped losing weight when my irons levels declined. I take prenatal vitamins every day now which helped me. I have had your schedule too. As soon as I graduated out of school I dropped weight out of no where, so I am assuming stress contributed to it. As long as you make healthy choices from this day on, you will be okay. Get your medical problems under check first. You already move around a lot with your two jobs and walking in campus, so the diet change alone will show. Since you have low iron, find foods that will help you with that. You really need that to be healthy. if your internal body struggles, whatever you do will be worthless. Also try to get 8 hour sleep if you can. Make sure if you go vegetarianism, that you will get all the nutrition you need to sustain a healthy you.

Thanks! I think the iron deficiency has certainly taken a toll on my weight, but I started supplements a few months ago, and I finally seem to have enough iron at the moment (it tends to fluctuate, however). What foods do you typically have to get your iron? I try to eat spinach when I can, but other than that and chicken I'm not really sure what is rich in iron.

There's a thread called "in place of a road map" which explains step by step how to calculate how many calories you need to eat to lose weight the healthy way, and for what you lose to be all fat (i.e. not losing lean tissue along with the fat).

Thank you! I will definitely be looking into this to try and calculate the specifics. Others have also suggested some Scooby thing, which I may look into also.

Also, don't go low fat, your body needs fat. Just keep within your calorie goals...

That's also great to know, thanks! I was always under the impression that non-fat and low-fat were better, so glad I got this cleared up before I went shopping! :P

Your other plans sound great regards starvation mode, the nutritionist sounds a bit confused, it's not necessary to eat so often just for weight loss, so long as you stay within your calorie goals meal timing doesn't matter so much.... but as your gastroenterologist recommended that because of your medical conditions, then stick with it. I just wanted to correct what the nutritionist said.

Thanks for clarifying that as well, it's good to know regardless.

Just remember it really is just calories in vs. calories out so there's no need to make it complicated. Eat a healthy balanced diet, allow for some treats every now and again, and do some resistance training to improve body composition.

Here's my naive question of the day... what is (considered) resistance training?

"Sounds like you have a solid plan, but I would suggest some strength training. That is how you're going to get the look you want. You will not get it by JUST cardio and losing fat. You'll need the strength training to keep the lean body mass while you're losing the fat."

&

"Oh - and lastly - if you want to get nice and firm - ditch the cardio, and do strength training - you will see much better changes in your body"

I've been looking on some exercises to help target fat in the belly/thigh area, but it's very controversial it seems - as far as what's "best". Do you have any suggestions? Thanks for sharing! And I'll keep doing research to see what I find.

whozurdaddy101

Here's my naive question of the day... what is (considered) resistance training?

Any kind of weight lifting, whether it be with weights at the gym or with your own body weight.

I recently started taking "Uni-Liver" by Universal and it has heme iron in there. From what I have read, it is one of the best sources and the most easily processed by the body. Of course, I encourage you to do your own research on that to confirm