lose weight

[bestone]

I'm new to this site - was wondering what to eat to lose weight. I am 38, 5'2" 113lbs. would like to lose 7lbs. I do appox 30-40 min of cardio 6 days a week, and lift 5-6 days a week but can't seem to shake the weight.
I have a active lifestlye, have always worked but need some advise on how to shed the extra lbs.

[Big Mike]

It's all about the diet.

Post your current diet and workout routine and we will be able to tweak it to fit your needs.

[bestone]

A typical day goes goes like this:
5:30am - 30-40 min walk/run
6:15am - 1/2 cup oatmeal w/ cinnanmon & splenda, a cup of tea w/ splenda
8:30am - cup of tea or diet coke
9:30am - 4 eggs (1 whole egg, 3 whites) w/ 2tbls low fat cheese 1 slice whole grain toast (dry)
12:00pm - salad w/ soup or sandwich, maybe a fruit, water
3:00pm - afternoon snake time gets me most days, chips, chocolate, you name it
6:00pm - grilled meat and salad, occasional carb (rice, roll), water.
7:30pm - 30 min weights, water

[.V.]

I was going to crunch the numbers for you, but where it just says salad or soup or sandwich without portion sizes that's not possible.

Just at a brief glance though, it appears you may not be eating enough and your body is struggling to hold on to what fat reserves you have in order to survive.

I like the walk/run early before breakfast because that helps with direct fat burning. I think the carbs before the workout are also not a bad idea - if you aren't on a properly designed low carb diet then you should be having them before every workout, not occasionally. The days you aren't eating them for energy you are going to catabolize muscle for fuel. Your fat needs to go up too. So at snack time, substitue some nuts instead of the junk food. Maybe even consider changing those egg whites to 2 whole eggs.

Perhaps adding a protein/carb feeding after the weight workout would be a good idea too.

Try this, get a free account at FitDay - Free Weight Loss and Diet Journal and use that to track your food intake with. Shoot for 1100 to 1600 calories/day and be consistant. Probably should start around 1500 and tweak based on results.

I don't know what your weight training is like but I hope it's not less than 3 times a week and no more than 5 times a week. The body does have to have some recovery time you know.

Oh yeah, at your height and weight you can't possibly have much fat to lose. And here at DF we do concentrate on building lean mass or burning fat in our various routines (aka toning and I really hate that word). It won't be long before somebody tells you to stay off the damn scale and concentrate on the tape measure, how your clothes fit, and how it all looks in the mirror.

[.V.]

And stay off the damn scale and concentrate on the tape measure, how your clothes fit, and how it all looks in the mirror.


told ya somebody would say it.


p.s. welcome to discuss fitness. Lots of knowledgable folks here who will help you out. They've certainly helped me a great deal.

[bestone]

I just went to fitday.com & signed up. Looks like I consume about 1500-1600 calories a day.

[.V.]

Then for your height and weight it's a bit much. Cut the portion sizes back. Switchin to whole eggs will increase your fat intake a little (4 would be too many though) and allow you to eat less without being hungry. Changing that snack time food will help too.

[Lady C]

I disagree - 1500-1600 calories is about right with that much activity.

I would make sure you are eating approx 30% of your diet in protein and you are not. I would make sure each meal has a lean protein source.

I agree with Welch - eating before and after the workout is critical.

[bestone]

But what specifically should a woman my height, weight and activity level eat to lose 7lbs (of fat, and believe me it's there) and acheive a lean, toned body?

[Lady C]

I hate to sound vague but there is no one right answer. Did you read this? Are you doing all of these things? If so detail out your diet and exercise and we can try to help you.