guidelines for a good healthy diet ? want to loose 10 lbs

Hi,

I am really surprised at your comment that you can't find any literature to help...? A basic search on the internet or at your local bookstore would yield more than you could read in a year! That either means that you are overwhelmed and just want someone to tell you what to do, or you don't want to do the work and just want someone to tell you what to do. Either way, I suggest going to a nutritionist or trainer to give you a detailed menu plan. I can't give you blanket advice that will work for you - you have to study your own body and find out what works. I would start with reading all the posts on this website.

Best of luck to you.

You are 5'4" and want to weigh 110? That seems a bit much. Even for my height at 2 inches shorter, my minimum weight according to charts, is 110 lbs. There's no way yours should be. Sounds to me you just want really be toned up and want to be healthy in general.

There's no reason to try to fit your body in a mod it shouldn't be.

1. How old are you?
2. What is your bone structure, small frame, medium, large?
3. How active are you? Sedentary? Active? Athletic?
4. Do you eat well? fruits, veggies, lean proteins and complex whole grain carbs?
5. Are you eating enough protein?
6. Are you drinking enough water?

Even looking at charts for your height and for a female you shouldn't weigh 110 lbs.

I'm technically "overweight" according to the BMI charts but they dont' go by a body fat perccentage either. I focus on that. My body fat percentage is low and my muscle mass is high so I weigh more but I don't look like I do.

There are a few factors and questions to ask yourself.

Why do you want to lose 7lbs that seemingly you don't need to at 5'4" if you were 4'9" Ok, I can see that - MAYBE - the thing is so many people focus on a number on a scale when that cannot and will not give you an accurate look at your overall health.

How do you eat, workout, and sleep? Do your clothes fit? What size are you wearing? I wear a 5/6 and am 5'2" and weigh 140lbs. So yeah, sooo not even close to fat.

You can't base life on a number on the scale. Message me if you have questions.

Ok, so work on muscle building exercises. Full body and focus on parts on different days.

You can do upper one day and lower another. Most people reccomend weight training at least 2-3x a week. That will help sculpt muscles and burn fat as well as doing consistent cardio. The combination of cardio and weight training will help you get what you are looking for. Don't worry so much about the number on the scale.

Trying to force your body into a weight that it may or may not be able to reach is not healthy. Of course I don't know your frame size or age so I can't base anything on the charts given for BMI and what your weight range should be. I just know at 5'2" I should be between 110 and 135.

So take that into consideration. Don't fret too much. It's going to take work and time. I finally am to a point after a year of working my butt off that I have the body and shape that I was looking for.

Not sure how you like to get cardio, pretty much anything you enjoy, baseball, zumba, dance classes, kickboxing, running, biking, swimming - find something you enjoy. Me, I run. I love it. But not for everyone.

Then find a resource that has weight lifting exercises you can string together for a 30-60 min routine. Make sure you do all parts in the week. Upper, lower, abs. I like to do abs every other day or whenever I weight train.

Mens health - yes men's health - has some really really great resources on exercises. I like their men's health exercise bible. Gives you just about every move you can possibly do with weights and body weight.

Can also pick up dvd's if that's your thing. Denise Austin is good for just about any of her workouts - just make sure you're challenging yourself with the weights. if you do 8 reps and it's super easy and you don't feel a good burn, up your weigh 2-5 lbs.

Also, lifting heavy will NOT make you a bulky body builder woman. Trust me, I lift 15/20 lb dumbells for biceps and triceps and I am far from She-Ra status.

Happy lifting and cardio

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OK that makes sense, sorry to question you. You are quite low in weight as it is, so you may find it tough. A lot of people will tell you it's just calories in calories out, but I personally have better success when I am keeping my carb intake lower than my protein intake. I am not talking about extreme like Atkins, I mean more balanced like the Zone or South Beach.
Different people's bodies react differently to various foods, (like oatmeal for breakfast makes me ravenous all day, others say it fills them up "shrug") so I am just encouraging you to play with your macronutrient ratios a bit to see if that changes things for you. Other posters had good advice too.
I do have two books I feel are with purchasing: Wendy Chant "Crack the fat loss code", and " the 17 Day diet" - the latter gets a bad rap because it has "diet" in the title, but really both of these educated me about carbs vs protein and how they make a difference to your body composition, energy levels etc.

Best of luck! And if you have success with something, come back and share!
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^^ She is right, play with your macros too. For Stpahnj it works to watch carbs. Me, I'm an eat eveyrthing in moderation. I limit my sugar a bit (not natural - can't take my fruit from me) and try not to eat anything too processed like pacakaged foods.

You do have to play around a little and find what works for your body nutrition wise, no two people are the same - that's why a lot of "diets" fail. Too restrictive, not applicable to all.

http://www.myfitnesspal.com/topics/show/912914-in-place-of-a-road-map-3-2013

Read that, all you need.

You are 5'4" and want to weigh 110? That seems a bit much.


Even looking at charts for your height and for a female you shouldn't weigh 110 lbs.

This. You sound like you are at a perfectly ideal weight. If you are unhappy with the way you look, I suggest lifting heavy weights (you will NOT get bulky, I promise) to tone and lift your muscles, but a lower number on the scale is not the answer.