I'm an 18 year old female who weighs 140 lbs and would like to weigh somewhere around 120-123. I've done tons of different "crash diets" but i really wanna lose this weight healthily and slowly, and keep it off. For the first couple of weeks, i was tracking everything i ate and trying to stay under 1600 calories and managed to lose around 5 lbs in about 3 weeks (i weighed 145 before). Last week, i decided to make a change and it has really affected my diet. I went from not working out at all, to spending 1 to 3 hours a day at the gym. My week usually consists of: Monday- 1 hr muscle pump class (hard!), 1 hr step class, 15 min ab class; Tuesday- 1 hr spinning, 15 min ab class; Wednesday: Muscle pump, abs, 1 hr hip hop dance class; Thursday- spinning and abs; Friday- Step circuit (cardio and weights). All of these workouts are really intense and now I am ALWAYS HUNGRY! I was trying to eat the same amount but just add the exercise and as im writing this i feel so weak but i've eaten more today than i usually do! I'm just frustrated and want to know any advice people have for a change i should make in my diet to accompany this change in exercise. Thanks for any advice!
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Sport huge increase in exercise; change in diet?
- Thread starter bball4ever
- Start date
Sport Fitness
First of all, 1600 calories is not nearly enough calories! And now that you are exercising so much, you will definitely need to up. I work-out a total of 1 1/2 hours a day (swimming, spinning, and weight lifting) and I lose weight on 2000 calories.
If you're hungry, and really, truly hungry, then your body is telling you that you need to eat more. Here are some healthy foods that will keep you full: oatmeal, WW toast w/ natty PB, chicken stir-fry, grilled chicken salads, tuna salads (w/ lemon juice instead of mayo), egg whites - scrambled or hard-boiled, basically lots of fibre and lots of protein. Apples are great, too - 4 grams of protein and only 80 calories - I eat 3 apples everyday! They taste great w/ PB, too!
If you're hungry, and really, truly hungry, then your body is telling you that you need to eat more. Here are some healthy foods that will keep you full: oatmeal, WW toast w/ natty PB, chicken stir-fry, grilled chicken salads, tuna salads (w/ lemon juice instead of mayo), egg whites - scrambled or hard-boiled, basically lots of fibre and lots of protein. Apples are great, too - 4 grams of protein and only 80 calories - I eat 3 apples everyday! They taste great w/ PB, too!
Entz said:Thats the secret to those commercials that say "eat more and lose weight" hehe. You are doing a very intense workout program it looks like, so you will need more calories in you in order to have energy. Also make sure you stay away from junk food and candy, and coffee.
Entz: i agree with the fact that you should stay away from candy and junk foods but coffee has proven to be a good stimulant and has good effects on the metabolism. In moderation i'd say. Maybe half hour to an hour before workout to increase energy levels
i also exercise an hour to an hour and a half every day (more on weekends) and i started out at 133 lbs. but i'm 40; and metabolism and age make a difference.
now, i'm 116, which is a good weight for me, i'm 5 feet three inches and petite. it took me aboput 6 weeks to lose the first 10 lbs, the rest trickled off over the next few weeks. then i started building muscle.
i don't count calories, i just try to eat most of my meals from lean proteins and fresh greens. carbs if any are complex - whole grain cereal, whole wheat bread, brown rice.
so most of the time breakfast is a diet yogurt, a healthy cereal, and two cups of coffee with skim milk. lunch is a great big green salad with a fat free orange dressing that i make myself, with a handful of nuts and/or some chicken or tuna.
dinner is whatever i make for my hubbie & teens, just a smaller amount than i would usually eat. i drink only water, and lots & lots of it!
if i'm hungry, i keep apples in the office. and i take vitamins. losing weight doesnt mean starving yourself, it means listening to your body.
I am careful most of the time, so when i go out i can have a drink or some other goodies. maybe some people can eat cheesecake or candies on a regular basis and get away with it, but i think those years are over for me...........the important thing is to feed your body good nutrition to keep it running well. like an engine!
now, i'm 116, which is a good weight for me, i'm 5 feet three inches and petite. it took me aboput 6 weeks to lose the first 10 lbs, the rest trickled off over the next few weeks. then i started building muscle.
i don't count calories, i just try to eat most of my meals from lean proteins and fresh greens. carbs if any are complex - whole grain cereal, whole wheat bread, brown rice.
so most of the time breakfast is a diet yogurt, a healthy cereal, and two cups of coffee with skim milk. lunch is a great big green salad with a fat free orange dressing that i make myself, with a handful of nuts and/or some chicken or tuna.
dinner is whatever i make for my hubbie & teens, just a smaller amount than i would usually eat. i drink only water, and lots & lots of it!
if i'm hungry, i keep apples in the office. and i take vitamins. losing weight doesnt mean starving yourself, it means listening to your body.
I am careful most of the time, so when i go out i can have a drink or some other goodies. maybe some people can eat cheesecake or candies on a regular basis and get away with it, but i think those years are over for me...........the important thing is to feed your body good nutrition to keep it running well. like an engine!