some advice and guidance

PenelopeWeb
PenelopeWeb Posts: 12 Member
edited December 2024 in Introduce Yourself
Hello, Could someone please look at my food diary and tell me if I am eating well enough. I some times have those protein shakes 3 times a day.. is this too much? I have heard a few people tell me never to have them with skim milk because it has too much sugar...is it better to have them just with water? I want to lose 2 kilos a week. I can only exercise 3 times a week because of a busy life with kids etc. I am 42, 5 feet 3 inches tall. I want to get down to 50 kilos. I am 58 or 59 kilos now. I am eating 1000 calories a day...should I have less? I don't feel I have lost enough weight since I started this 1000 calorie plan.

Replies

  • ejohndrow
    ejohndrow Posts: 1,399 Member
    1.) Why in the world are you on a 1000 calorie diet (unless directed to do so by a medical personnel)?
    2.) What does kangaroo steak taste like?
  • hailzp
    hailzp Posts: 903 Member
    Hello. Apparently it is a lot harder to lose the last few kgs. If I was you I would eat above your BMR. I think 1000 cals is too low. You may lose at first then stall and not be able to get any further. Your food is great, but you should definitely have more!
  • lisa28115
    lisa28115 Posts: 17,271 Member
    I agree

    You are a 42 year old woman...you need to eat!!!
  • PenelopeWeb
    PenelopeWeb Posts: 12 Member
    Kangaroo meat taste really nice..a bit gamy , it's really lean meat with hardly any fat in it and lots of protein.:smile:
  • PenelopeWeb
    PenelopeWeb Posts: 12 Member
    I am on 1000 calorie plan because I am doing an 8 week challenge and thats what the trainer told me to get on.
  • kdeaux1959
    kdeaux1959 Posts: 2,675 Member
    Generally should never get less than 1200 calories. Less than that you are not getting a balanced nutrition. FOOD is really your best source... 3 protein shakes seems a bit much...
  • mumof5
    mumof5 Posts: 328 Member
    I am on 1000 calorie plan because I am doing an 8 week challenge and thats what the trainer told me to get on.

    yr training on only 1000 cals??? ditch the trainer, he/she does not know what they are talking about. I'm not claiming to be an expert but all the research says that this is just wrong. whats your height? current weight?

    you look healthy in your photo, dont lose that just to win a challange. 3 protein shakes is not too much if you are working out hard, but these are just supplements, like vitamins, you cant live on them. do you feel tired?? headaches?? no energy??

    Kangaroo meat? are you a fellow ausie :)
  • PenelopeWeb
    PenelopeWeb Posts: 12 Member
    Thank you all for your comments! yes, I am an Aussie:happy:
  • PenelopeWeb
    PenelopeWeb Posts: 12 Member
    My current weight is 58 or 59 kilos, I am 5 feet 3 inches tall. I don't have headaches nor do I feel a lack of energy..I actually have never felt healthier.
  • foxbat2828
    foxbat2828 Posts: 391 Member
    Being below 1200 on most days is going to make it pretty hard to shed those pounds. You should at least be eating around your BMR at a minimum to keep your body from going into conservation mode where it takes even the few calories that you give it and starts hoarding them almost from the start. You may also find a bigger danger in that your body starts going after your muscle to make up the difference. We want our bodies to eat off of our fat reserves ... we don't want it going after our muscle.

    I would bump your intake at least to your BMR or slightly higher. Look at getting some protein early in the morning to kick off your metabolism. If you have a choice between cereal and eggs in the morning take the eggs ... or some turkey in the morning versus a bagel, take the turkey. Protein in the morning is a good way to jump-start your metabolism for the day. Even something as simple as a handful of almonds in the morning, mixed with some raisins will get your engine started early and, the earlier you start that thing going, the better it bodes for you in the rest of the day. I got to a point where I stalled out on weight loss for a couple of weeks and when I went back and looked at what I was doing differently, I was still eating the same number of calories, but had started skipping out on breakfast. Changed that by grabbing a handful of almonds and a couple of turkey sausage patties in the morning and things have gotten back to old weight loss scheme. I've been able to drop about 30+ lbs. just since the first week of the year eating my allotted calories plus exercise as long as I've paid special attention to not ignoring breakfast.
  • mumof5
    mumof5 Posts: 328 Member
    my fellow Aussie, I'm not great at feet, is 5ft3 short? it's great that you are feeling good. I looked at yr diary and I'm think from the burns that it's weights that your doing?? this is good bit cardio burns fat, weights increase the metabolism so you burn more fat! Im not sure how long you can keep this food plan up. it really isn't healthy and could be doing you more damage than good. you must have your reservations about it or you wouldn't have asked for advice. I think you should consult a diatectian. she will really put you in track to whatever yr goals are.

    of my tone sounds rude, I am sorry it is not my intention, I'm just concerned :)
  • PenelopeWeb
    PenelopeWeb Posts: 12 Member
    Hello Fellow Aussie!

    No, you didn't sound rude at all! Thanks for taking the time to respond to my questions. 5 foot 3 is 163. So yes, pretty short lol! I dont write down all my exercise....I do once a week aqua arobics, I do a personal training session with my trainer, and I do a boot camp class. I also do some exercise here in the house for about an hour trying to keep my heart rate up. You are looking good! great to lose 14 kilos and get toned! I can't wait
  • mumof5
    mumof5 Posts: 328 Member
    thanks :)
    i am 173cm so a bit taller than you, when i first started i ate 1200cals - that lasted about 2 weeks, i was starving so i went up to 1400, i was exhausted all the time, so i went up to 1500 and that was good. i eat back most of my exercise cals, with about 200 to spare each day - just incase i didn't log something or my exercise cals were off. Then i hit a plateu as we all do eventually - so i put the cals up to 1600 and felt great. my diary is a bit off at the moment (dont even look at today, i've stopped logging it was getting soooo bad) because i have been on a bulk cycle, so eating more and doing half the cardio. i workout 6 times a week for about 1.5hrs, 3 days weights 3 days cardio, when i cut i do 3 days weights, 6 days cardio.
    i agree with your trainer that you need loads of protein, but i think you will burn out if you eat so little. think long term :)
  • Fatbuster205
    Fatbuster205 Posts: 333 Member
    I would suggest that you introduce some fruit and veg into your diet - essential for ensuring a healthy diet. I would also ask why you want to lose 2 kilos a week - that is 4.4lbs and to me seems unsustainable. I would agree with some of the other comments - eat more and aim for a better balance. Personally I don't do shakes - I prefer real food! Aim for 0.5 kilos per week, enjoy life and as long as you stick with it you will get there. I started this journey in September and have lost 32lbs (c14.5 kilos) which works out at about .75 lb (0.6 kilos) per week average. I find that much easier to maintain. Too little food always causes problems!
  • childofbodom123
    childofbodom123 Posts: 175 Member
    Hi there!

    Okay so as a rough guide from the details you have provided.

    For your height, weight and age your BMR is 1,319 calories per day, this is just to maintain weight.

    You work out 3 days a week so lets say you are lightly active which means for your TDEE we need to times your BMR by 1.375 which equals 1,813 calories per day.

    So you should be eating 1,813 calories per day just to maintain weight. You are eating 813 calories less, that is 5,691 calories less per week. Giving your goal, this is a huge amount of calories to be losing!

    With your target weight I would recommend losing 1 pound per week.

    So, your BMR (Including TDEE) is 1,813 calories. To lose 1 pound per week you need to eat 500 calories less per day, so I would say eating 1,313 calories and any extra with exercise will be a lot healthier for you and will help you more in the long run.

    Hope that helps you.

    I can not possibly comment on protein shakes as I have never had one, sorry, however 1,000 calories is too low for your activity levels and as a daily amount you should eat 1,313 calories.

    Hope this helps :smile:

    EDIT - Just realised you work in KG, so where I have said lose 1 pound, lose 0.5 KG! Sorry!
  • lorraine311
    lorraine311 Posts: 127 Member
    You shouldn't be having more than 2 meal replacement Protein shakes per day. You can add water or lo fat or skim milk. I prefer almond milk in mine with some fruit or yogurt. Let me know if you have any questions.
  • Lesa_Sass
    Lesa_Sass Posts: 2,213 Member
    Hello, I am 5"3' as well and I recently got to my goal weight by upping my calories from 1200 to 1400 and eating most of my exercise calories back.

    I have one shake a day and it is after exercise, in addition to my meals and then I have afternoon snack and a snack after dinner. I eat a lot of fruits and vegetables and generally get a good amount of protein.

    Do not be scared to eat more, it does work, I promise it does. It was so hard for me to wrap my head around but when I did, I have not been happier.
  • PenelopeWeb
    PenelopeWeb Posts: 12 Member
    Thank you all Very much for all your advice and for taking time to answer me. This has all been very helpful! I will keep you posted on my progress! :happy: :happy: :happy: :happy: :happy:
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