Help with Toning Up/Losing Fat

Pretty Polly

Basically im going on holidays in 6 weeks and im looking to tone up the tummy and legs. Im going to post my new diet here and i would appreciate some feedback. From what i've read low carb is the way. I've cut out the pasta/rice/bread in the evening. I know the porridge, bread and veggies are also carbs but i haven't been able to cut back on those yet. Maybe i could have an omelette for brekkie instead of porridge?

7am: porridge
11am: apple
12.30pm: 2 slices of bread with ham/chicken, cheese, rocket
3pm: apples and handful of mixed nuts and seeds
6pm: Could be a chicken/turkey/prawn stir fry with veggies, an omelette- 3/4 eggs with veggies, a chicken salad with mozzarella + tomato+ rocket+ mixed seeds, or fish eg salmon with veggies.

Exercise: Spend about 30 minutes in total walking every day to work. I will go to pilates once or twice a week also. Will the pilates make a difference though?
Edit: Current weight 9.7stone, height 5ft.3.

Thanks in advance:)

Stench Blossoms

Your diet doesn't look too bad. If you could drop the bread it would more than likely help if you've got any bloating around the tummy.

I don't think pilates will help too much but It's not going to deter weight loss.

Would you consider running? The couch to 5k program is good.

Are you a member of a gym?

Pretty Polly

Stench Blossoms wrote: »

Your diet doesn't look too bad. If you could drop the bread it would more than likely help if you've got any bloating around the tummy.

I don't think pilates will help too much but It's not going to deter weight loss.

Would you consider running? The couch to 5k program is good.

Are you a member of a gym?

Thanks for your reply Stench Blossoms.

I had thought of getting a protein shake, possibly Slender Pro and replacing my porridge with this. Yey or nay would you say?
Carbs do make me feel bloated and heavy so for lunch i could make a chicken salad with tomato, mozzarella, rocket and maybe an egg?

I had come across the couch to 5k programme on the ladies lounge and i have downloaded the NHS popdcast for this. I might try and start that tomorrow or Monday.

No i'm not a gym person I have tried it though.

gymfreak

They key to losing fat (which is essentially what you mean by toning) is to take in less kcals then you spend. The easiest way of determing proposed kcal intake is to
1. Multiply your weight in lb my x 12.
2. Try to ensure your getting 1g of protein for lb bw.
3. Track your kcal using something like myfitnesspal or fitday.

I eat really healthily most of the time but I could easily put on weight from eating too much fruit and veg if I didnt track kcals....(but Im one of those weird veggie and fruit lovers though).

As for the protein shake it's completely unnecessary if you are already getting adequate protein in your diet. I take a protein shake now and again if I'm rushing from here to there and I dont have time to sit down to a meal...you mustnt forget that shakes have kcals in them too!

El_Dangeroso

gymfreak wrote: »

I eat really healthily most of the time but I could easily put on weight from eating too much fruit and veg if I didnt track kcals....(but Im one of those weird veggie and fruit lovers though)

Off topic, but I bet you couldn't, as in I'd like to see you try, I have tried to gain weight from fruit and it's damn near impossible, I actually lost weight! Veg (non-starchy) would be even harder I would imagine.

Not saying that's it's impossible, just highly highly unlikely.:)

gymfreak

El_Dangeroso wrote: »

Off topic, but I bet you couldn't, as in I'd like to see you try, I have tried to gain weight from fruit and it's damn near impossible, I actually lost weight! Veg (non-starchy) would be even harder I would imagine.

Not saying that's it's impossible, just highly highly unlikely.:)

Nope, I'd disagree. I'd say for the vast majority of people it's damn hard to put on weight eating veg and fruit but anyone who knows me as an eater knows I have to limit it as I'd happily much down as much fruit and veg a day as possible.

Whenever I've to watch my weight for competitions. The fruit has to go/be extremely limited and the vegetables are watched also. Everything has kcals in it..so how couldnt I gain weight if I'm consuming more kcals than I use?

Just consider it, if i munched on 3 apples as snacks and had a banana postworkout that'd be about 3 x 80kcal + 150kcal that Id have added to my diet...an extra 390kcal a day so how could I not gain weight??

At the moment Im watching my weight as I've a comp coming up but I'm not too strict yet. But every main meal would consist of a lean meat and then brocolli, aubergine, mushrooms, courgettes, peppers, red onion, mangetout and spinach. In between that Id snack of apples, oranges, grapes, berries, raw carrots.

Alternatively we could look at it from the opposite angle- why do I lose weight when I limit fruit and veg consumption?

...obviously Id be delighted if I WERE able to eat an unlimited supply of fruit and veg:)

Pretty Polly

gymfreak wrote: »

They key to losing fat (which is essentially what you mean by toning) is to take in less kcals then you spend. The easiest way of determing proposed kcal intake is to
1. Multiply your weight in lb my x 12. 1596kal
2. Try to ensure your getting 1g of protein for lb bw. I'm not getting near that at the moment.
3. Track your kcal using something like myfitnesspal or fitday. I occasionally use MFP

As for the protein shake it's completely unnecessary if you are already getting adequate protein in your diet. I take a protein shake now and again if I'm rushing from here to there and I dont have time to sit down to a meal...you mustnt forget that shakes have kcals in them too!

Would it not be ok to substitute the porridge for the protein shake?

El_Dangeroso

gymfreak wrote: »

Whenever I've to watch my weight for competitions. The fruit has to go/be extremely limited and the vegetables are watched also. Everything has kcals in it..so how couldnt I gain weight if I'm consuming more kcals than I use?

Are you super-duper low body fat? In which case fair enough! But for us mere mortals I think counting cals in fruit and veg is a waste of time, fruit is very filling in general.

gymfreak

El_Dangeroso wrote: »

Are you super-duper low body fat? In which case fair enough! But for us mere mortals I think counting cals in fruit and veg is a waste of time, fruit is very filling in general.

I'd be fairly lean alright for most of the year. (Please never ask that question around Christmas time tho:( I have a tendancy to gain fat super quickly around that time of the year!!:pac::pac:) Currently sitting at 53-54kg with a fair bit of muscle but I generally compete at 52kg so it is kind of a case of every kcal counts!

I can fully understand why people say not to get too bogged down with counting kcal of fruit and veg but having spoken to quite a few people about my diet and getting leaner it always comes back to...count kcals in everything as I eat a copious amount of fruit and veg.

gymfreak

Pretty Polly wrote: »

Would it not be ok to substitute the porridge for the protein shake?

It'd be perfectly acceptable to substitute porridge for a protein shake. I just prefer to consume kcals through food than through liquid! Another option would just to be to have a protein rich breakfast-omlette with 6/7 veg, chicken stirfry etc...I'm well known for having beef/chicken stirfry for breakfast:pac:

Stench Blossoms

I'd stick with the porridge. The only time I'd substitute a protein shake is if I have literally no time to eat.

Pretty Polly

Thats a good point that gymfreak made about consuming the kcals through food rather than liquid. I am trying to keep track of my food on myfitnessplan and i don't seem to be getting the protein that i need per lb. Thats why i was going to substitute the porridge for the protein shake. I don't have berries or nuts with my porridge.

Stench Blossoms, what would be the cons of having a protein shake in the morning?

Stench Blossoms

Pretty Polly wrote: »

Thats a good point that gymfreak made about consuming the kcals through food rather than liquid. I am trying to keep track of my food on myfitnessplan and i don't seem to be getting the protein that i need per lb. Thats why i was going to substitute the porridge for the protein shake. I don't have berries or nuts with my porridge.

Stench Blossoms, what would be the cons of having a protein shake in the morning?

Well for me I don't feel like i've eaten anything so I'd be inclined to nibble between then and lunch.

I like the sensation of eating

noah45

Pretty Polly wrote: »

Basically im going on holidays in 6 weeks and im looking to tone up the tummy and legs. Im going to post my new diet here and i would appreciate some feedback. From what i've read low carb is the way. I've cut out the pasta/rice/bread in the evening. I know the porridge, bread and veggies are also carbs but i haven't been able to cut back on those yet. Maybe i could have an omelette for brekkie instead of porridge?

Prettypolly-snap, I'm going on holidays in 6 weeks and have decided to start a low carb diet from today.


Edit: Current weight 9.7stone, height 5ft.3.

I am 9st 13lb and 5ft 3 I have a tiny frame and weight really shows on me. My tummy, bum amd thighs are huge, flabby and full of cellulite.
I cannot wear my summer clothes as nothing fits! horrible feeling.

How are you getting on?

Pretty Polly

Stench Blossoms wrote: »

Your diet doesn't look too bad. If you could drop the bread it would more than likely help if you've got any bloating around the tummy.

I've ditched the bread since Monday and my tummy is definitely flatter. It just means that i need to be more organised in making my lunch the night before.

noah45 wrote: »

Prettypolly-snap, I'm going on holidays in 6 weeks and have decided to start a low carb diet from today.
Edit: Current weight 9.7stone, height 5ft.3.

I am 9st 13lb and 5ft 3 I have a tiny frame and weight really shows on me. My tummy, bum amd thighs are huge, flabby and full of cellulite.
I cannot wear my summer clothes as nothing fits! horrible feeling.

How are you getting on?

I'm getting on great. Haven't done much running but im going to go out in an hour. I will go to pilates on Thursday also. Low carb seems to be working for me and im enjoying the food which is great. Down to 9.5 stone.