Weight Loss The Healthy Way

Tjmer

Hi All I'm new to this but have read some Other posts and hope you can help me. I'm trying to lose weight the healthy way. That is through a healthy diet and excercise. I am female 5ft 4 and I weigh 153lb.

I began to change my diet a few weeks ago and in the first week I lost 4.4lb the second week I lost 4lb. Week 3 I fell off the wagon and piton 2lb but this week I dropped 0.5lb

I am looking for some advice on my diet and excercise. A typical days food for me is porridge for breakfast a low fat yoghurt mid morning a brown bread sandwich with tuna lettuce tomato and onion for lunch and chicken fajitas for dinner. I jog 3 times a week normally do 4 miles one night 5 miles next night and 8-10 miles on a Saturday.

Can anyone give me suggestions on how to improve my weight loss?

NaturalJason

Hello Tjmar, my name is Jason Nixon and i am a Teen Natural Bodybuilder. My advice for you is to do high intensity training i.e(sprints) in the mornings on an empty stomoch and cut down your carbohydrate intake throughout the day.

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cc87

Have a read of the Fitness The Basics Stick here
http://www.boards.ie/vbulletin/showthread.php?t=2055963342

You need to get your diet sorted if you want to lose weight.
Post up your diet here and leave people comment on it. Try to use as much detail as possible when posting it, especially portion size.

When you were weighing yourself those times did you weigh yourself at similar times of the day??

Also, i wouldnt go off doing too many intervals, they are tough for people with low levels of fitness and this makes people less inclined to keep them up. Find some form of exercise you enjoy and will continue to perform for a number of months, hopefully even years.

Tjmer

Thanks for the replies. Just to answer your questions. Yes I weigh myself at the same time each Monday evening.

My fitness is improving each week with the 3 runs a week.

A typical days eating is:
Breakfast - porridge with berries or special k or 2 poached eggs on brown bread at the weekend.

Morning snack - no fat yoghurt or banana or fruit salad (which I make myself)

lunch - has been brown bread sandwich with tuna lettuce onion and tomato or some salad

afternoon snack - no fat yoghurt or banana or fruit salad.

Dinner - fish and veg or chicken fajitaas or steak and veg or stir fry i'm trying not to eat many potatoes so I only have potatoes maybe once or twice a week.

Sometimes inthe evening after my run if i'm hungry I will have fruit salad or no fat yoghurt or a bit if both.

I am going to try to walk on my lunch breaks this week to see if that helps but any other suggestions on how to improve my weight loss would be great.

Tjmer

Hi All,

Has aonybody any advice on what I can eat for lunches? I work Monday - Friday and want to start brining my lunch to work with me. At the moment I am getting a sandwich everyday (tuna, lettuce, tomnoat and onion on brow bread). This is getting a bit boring. Any suggestions.

The weight loss is going ok. Since I was last on I lost 1.6lb the next week and last week I had a big loss (well for me anyway) of 2.8lb. I want to keep the weight loss going but need suggestions for what I need to be eating.

Also apart from running what other excercise would be good for weight loss and to tone my tummy?

gymfreak

Tjmer wrote: »

Hi All,

Has aonybody any advice on what I can eat for lunches? I work Monday - Friday and want to start brining my lunch to work with me. At the moment I am getting a sandwich everyday (tuna, lettuce, tomnoat and onion on brow bread). This is getting a bit boring. Any suggestions.

The weight loss is going ok. Since I was last on I lost 1.6lb the next week and last week I had a big loss (well for me anyway) of 2.8lb. I want to keep the weight loss going but need suggestions for what I need to be eating.

Also apart from running what other excercise would be good for weight loss and to tone my tummy?

Well done on the weight loss so far! Seems like you're really getting going.

Lunch ideas:
Tuna Salad/ Chicken Salad..loads of lettuce, onion, peppers, sweetcorn.
Just keep changing the meats and the veg and you won't get bored!

Soup-I make my own...just throw a few vegetables together and Voila!

Otherwise I'll have meat and about 5 veg..leftover from the night before..like chicken, peppers, onions, courgettes, aubergines or whatever you fancy chucking in.

I bascially just base my lunches around meat and veg..simple and it works for me:)

Frogdog

OP, are you lifting any weights or doing any resistance exercises?

cailin_donn

I'm also trying to lose weight- I'm 5"3 and weigh 149 pounds (or 10 st 9 lb). My weight has been constant for the last few weeks, even though I am dieting and going to the gym every day.

My usual day is

Breakfast- porridge with low fat milk or a 2 egg omelette

Snack-Yogurt or cashew nuts

Lunch- Ham Salad or a ham sandwich

Snack-Yogurt or nuts

Dinner- Chicken with Salad and (depending on what I had for lunch) a small baked potato or 2 tablespoons of rice or pasta. I only have the potatoes/rice/pasta on days that I didn't have any other carbs during the day

Snack- handful of nuts

That's my daily diet, although I do admit to sneaking a cookie or 2 some days, when I really can't help it. I'm so jealous of those who can eat what they want and stay slim!!! Also every day (except Sundays) I go to the gym, which includes 10 mins on bike, rowing machine and treadmill (power walking for 6 mins and jogging for 4) and 15 mins circuit training. I really don't know what else I can do!

Tjmer

Thanks for the lunch ideas I'll try them out this week.

I'm not lifting weights at all. I'm kinda scared of them to be honest actually probably more intimidated I have no idea what to do! I'm not a member of a gym at the moment are there abu weights I could do at home? I have some small handheld weights? Do you think weights will help ne with the weight loss? I am just running at the moment.

We are the same height and weight at the moment. I have been finding it ok to lose the weight so far but my aim is 10 stone so I have a bit to go. What is your aim? Maybe we can help each other along with tips and advice?

As usual guys all suggestions Welcome.

foxy06

I'm no expert but I believe weight training can build muscle which burns calories even as you rest so weight training is all good!

Tjmer

Thanks for that. Any suggestions on weights I could do at home? I have some small hand held weights but never used them. Tomorrow is my weigh in and I'm not feeling very positive about it so any tips I could use to help with the weight loss next week would be great

Glowing

Do a search for the women and weights thread - its really a fantastic way to increase your metabolism, burn calories and look fantastic! Get a weights program from the gym and u won't look back.

Think of it this way, when you loose all that weight, what's underneath? Lifting weights will give you that lovely fit, toned, shaply figure and by increasing muscle mass, you are also burning more calories. Its a win-win, simple as

Rovi

Glowing wrote: »

Do a search for the women and weights thread -

There's a link to it in the Index of Useful/ Interesting Threads thread, here:
Women and Weights

Tjmer

Hi All,

thank you for the info on weights. I'm not a member of a gym at the moment and won't be in a position to join one until after the summer. Are there any weights I could do at home in the meantime?

Weigh in last night. Down another 2 pounds. I booked a holiday yesterday so I am going in 9 weeks. The new aim is to lose 6 pounds in 9 weeks - wish me luck and keep the suggestions on weight loss improvements coming