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Please help me D:

BBBBennyandtheJets
BBBBennyandtheJets Posts: 79
edited November 2024 in Health and Weight Loss
Please help me lose this weight! I set my diary to public so you guys can take a look. My daily goal is 1300 calories and I'm 20, 5'5" and currently 228 pounds. I find it hard to meet my daily calorie intake sometimes but I'm never usually really that under unless I accidentally skipped a meal or forgot to add food. I usually eat every 3 hours starting from when I wake up to I sleep which is usually Breakfast -lunch- snack- dinner- snack. I work out 5 days a week on the stationary bike for 30 minutes which is 400ish calories. I work out 2 hours after my breakfast and one hour before lunch. The first month I dropped a lot mainly cause it was probably water weight, now for the past 2 weeks I have dropped 1.5 which isn't bad but I set my goal to 2 pounds a week. Please take a look at my diary and give me tips!

Replies

  • travelgirl96
    travelgirl96 Posts: 68
    Hi Ziggy513 - welcome and props to you for wanting to make changes and get support. I took a look at your food and exercise diary for the last few days. I think you need to eat more, especially protein. i do not think you are giving yourself enough to sustain yourself. you may want to increase your cardio to 45-60 minutes a day and maybe add strength training in there a few times a week. building muscle will help you burn more calories in the long run. there are some great fitness videos out there for strength training if you do not use a gym or you could consult with a trainer to help you put together a workout that would suit you. I hope this helps. I wish you the best in your quest. :smile:
  • carolyns19
    carolyns19 Posts: 51
    Hi Ziggy!

    Here are a few observations I made that might help you!

    -You should eat all your cals! I only scanned about 4 or 5 days, but you always come way under. Your body needs all those cals to survive. You don't want your body to think its starving.

    -You could try upping your water intake. I use a camelback bottle that is 24 oz and aim to drink it 3x a day.

    -You might want to add sodium, sugar, and fiber to your food diary and track those as well. With the lunch meat and white bread, I am guessing you many not be on track with those. Fiber keeps you fuller and helps digest more slowly and regularly. Sodium will make you retain water and make you crave saltier things. Sugar turns into fat and makes your body crave more sugar. You might be surprised how much sugar your bread, peanut butter, and yogurt have in it.

    -If possible, you could try exercising even before breakfast. I thought it was impossible to workout with out eating in the morning, so I used to have one banana. Then one morning out of time constraints, I just went to the gym without working, drank 24 oz of H2O while working out, and then came home and had a hearty breakfast-- it made me feel great! That way your metabolism is revving before you eat anything.

    -This was said before, but adding in some strength training. I recently bought a kettleball kit from Walmart, it has a kettleball and a DVD. Its great for beginners, but man can you feel it the next day. Plus it was split into 3 ~11 mins workouts so you can work up to a full workout. Its Danskin Now. Its not 30 day shred or anything, but a good starting point.

    Overall, your food looks awesome! I'm a real stickler about getting rid of "diet" and "low-fat" foods b/c they are really just tricks, in my mind. Keep up the hard work!!!
  • BBBBennyandtheJets
    BBBBennyandtheJets Posts: 79
    Thank you both!
    I appreciate your tips!! I'm going to try exercising before breakfast like you said, I usually eat my breakfast right after I wake up so does that mean I should get some water and go straight into my workout? I will be adding more food to my breakfast then since It's usually only a yogurt cup! And I will definitely look more into strength training :D
  • carolyns19
    carolyns19 Posts: 51
    That's what I started doing. I would wake up, brush my teeth, grab some water, and workout! Then, I would have chai tea (black tea steeped in almond milk) and an egg-based breakfast.

    Awesome high in protein breakfast:

    Ham and Egg cups!
    Line muffin tins with a slice of deli ham. Whisk together eggs (I would do 3 and split the final amount of cups with my partner), almond milk, shredded cheese, and sliced spinach (or other veggies-- sliced peppers, mushrooms, tomatoes, etc).

    Bake at 350/400 for maybe 15-20 mins (I would shower while they were baking to get ready for the day!)
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