How Much Do I Need?

FitnessVixxen
FitnessVixxen Posts: 20
in Health and Weight Loss
Let me start off by saying that I have yo-yo dieted for as long as I can remember. But I want that to change.
I don't want to ONLY look good naked anymore (though that has always been a great motivation).
I don't want to ONLY lose weight. Because if that was the case, I could go into starvation mode for a few weeks/months (which I've done before. Lost weight. But gained it all back. Temporary fix.)

I want to get into shape. I want to be fit. I want to be able to run. I want to be able to go rock climbing one day. I want to go on a 10 mile hike one day. I want to be able to play volleyball/basketball/soccer/tennis/etc. without feeling like I'm going to pass out.
I want to be HEALTHY!

So here is my thing:

I am 5'7"
Current weight is 152lbs
I don't know my current body fat.
I will take measurements soon.
We don't have a lot of food in our house right now... money is somewhat tight. So I have to make due with what we have.

I want to know, how many carbs/proteins/fats/etc should I be consuming a day? Percentage wise.

I work out on the treadmill for about an hour a day. I am trying to get back into working out.

I would like to begin Insanity again in February.

If there is ANYONE who would be willing to help me, coach me, train and develop a plan for me... motivate me... I would greatly appreciate it!

Replies

  • AlyRoseNYC
    AlyRoseNYC Posts: 1,075 Member
    A lot of people have different views on this. I just go by my own preferences. I prefer to just count calories, because it's just easier for me. Also, I really really hate restricting anything. I used to be obsessed with counting carbs. I lost weight on a low carb diet. But I'm still losing weight now, sometimes with very high carb days.
  • Francl27
    Francl27 Posts: 26,371 Member
    Go to http://scoobysworkshop.com/calorie-calculator/ and enter your info. Pick lose weight 20% deficit and eat that every day. With an hour on the treadmill every day, you can probably put yourself in between lightly and moderately active, depending on what you do the rest of the time, how fast you go on the treadmill etc. Just recalculate every time you lose 5 lbs.

    Ratio, 40% carb 30% fat 30% protein works great, IMO. You need protein to preserve your muscle mass. I suggest doing strength training or lifting weights too though. And be sure to use a food scale to weigh everything you eat to make sure you're not overeating.

    Otherwise, just keep adding incline and speed on the treadmill. I still have too much fat but I can hike 10 miles np now... although insanity would probably be impossible for me, hah!
  • 1RBelle512
    1RBelle512 Posts: 53 Member
    Hi, Friend! So I totally relate to the yo-yo diet thing and wanting to quit it and get good looking AND healthy. I got a wake up call from nearly passing out playing tennis a couple of years ago! The key to doing those things, like a 10 mile hike, is just to start small. Walking 30 minutes a day is enough to get started, even walking 10 minutes 3 times a day will get you there. Over time your stamina will increase and you'll be able to go longer and enjoy it. Do you have the Runtastic app? I turn it on whenever I'm going out for a walk, even just a stroll with my dog, and it's integrated with MFP so it updates automatically.

    As for carbs/proteins/fats - your macros - I've found that I have the most energy for exercise if I do the "zone diet" of 40% carbs, 30% protein, and 30% fat. But really, try out different ratios and listen to your body. Some people get depressed when they cut carbs, while some people need more protein to not feel constantly hungry. One thing for sure: don't avoid fat. It is calorie dense, but we need at least a little.

    Being on a budget is challenging, but eating right on one isn't as hard as a lot of people think. I recommend this blog that I started out reading called CheapHealthyGood, it really taught me a lot about how to grocery shop thriftily, and how to cook nutritious and delicious meals. You'll have to monitor portions, of course, to make sure you're within your calorie goal on MFP.

    Finally, I would recommend taking your measurements to determine your body fat - I do mine once a month and keep a spreadsheet, so that I know where I am and where I've been to stay consistent. I can see when I start heading for a yo-yo moment and nip it in the bud. It also reminds me to do the occasional pilates routine to keep the core tightened up. My favorite is Crunch: Super SlimDown, which is on Amazon Instant Video. I like all the Crunch videos better than Insanity or any other I've tried, because they're easier to do for the long-term - you can get results from exercise without it being so incredibly painful that it's aggravating to do.

    Good luck! Encouraging motivation's headed your way!
  • kluvit
    kluvit Posts: 435 Member
    While I'm not an expert with any credentials to provide coaching, I am 5'7" with a starting weight of 155 lbs about two years ago, and for the last 1.5 years, I now fluctuate between 120 and 123 (far below my original goal of 128). I actually set my goals in MFP and ate according to the recommended calories; however, I did not pay close attention to fat vs. carb vs. protein as long as I was within calorie limits. I didn't always work out, but when I did, I typically ate back about 1/2 to 2/3 of the exercise calories.

    I didn't really eat any special food because I wanted to maintain long-term without "dieting." I delayed my first meal until hungry which typically meant skipping breakfast, small lunch...typically a frozen dinner under 400 calories (lots of low cost options if you read the labels and avoid the pricier "diet" meals), then for dinner, I ate whatever my family was eating in small enough portions to fit my calorie budget. If the family ate pizza, I would eat one slice plus a salad w/ low calorie dressing. If the family had fried chicken, I would eat a small piece such as a leg or wing and load up on veggies, and most of the time, I was able to include a small ice cream cone after dinner.

    I strongly believe in all things in moderation and have found that if I'm really craving something, then I eat it in small portion and either adjust other foods down accordingly or amp up the workouts to ensure that everything fits in the budget.

    Best wishes to you in your journey! Stick with it...it is so worth it!
  • sabianhunter
    sabianhunter Posts: 17 Member
    I started back in the beginning of October. I am 5'9" and was 167 lbs. So not incredibly off from you. So far I've lost 11 lbs.

    I try to follow the TDEE method of calorie counting, just cause MFP gets confusing with the eating back/not eating back, etc - i think the website that you were given above tells you how to find your calorie total. I found mine on iifym.com.

    But basically I eat about 1600 calories a day or so trying to eat higher protein and limiting carbs. But I just try to stay within my calorie deficit, some days it's more some days it's less. I don't want to be so strict with myself that I want to binge.

    I work out 2/3 times a week doing strength training and a couple of times I do cardio.

    What I think has made the biggest difference for me this time is the strength training. I've yo-yo dieted and tried cardio-only working out before but it never 'sticks'. I absolutely LOVE doing the strength training workouts, I just feel very powerful and motivated to keep going. If you can't get into a gym, I would suggest instead of just doing straight treadmill all the time to look up some videos of some circuit training workouts that don't require any equipment. Exercises where you use your own bodyweight for the resistance are just as effective as dumbells and weight machines. :) Plus the strength training will change your body more quickly than just the diet and cardio will. Your lbs won't go down as quickly, but your belt will loosen up!!

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