Staying Healthy & Shedding Pounds

[werhardt]

I am a female and I am trying to eat healthy. I am an average girl, looking to feel healthy with what I eat and to to feel bloaded! haha.

I actually would like to lose maybe 10 pounds, I am starting to work out again, 3times a week.

What is the best plan, I can do.

For breakfast I ususally have a yogurt and granoloa. Then for Lunch I have these vegtable medleys from Green Giant called steamers. Dinner it all depends.

[trainerty]

Hey-hey Royersford PA! I have family there.

Seems to me the women folk around these parts generally do the NROL4W. Just look for the thread here.

Best plan? Hmmm... I would imagine it is the one that you are persuaded by most. There really isn't a best plan.

Your nutrition seems to be lacking in the protein department and probably enough calories to allow you to lose "fat" weight.

I'm sure others will chime in. Definitely browse around. I'm sure this type of question has been answered plenty of times.

[werhardt]

Really? Alot of people don't even know where Royersford is, haha. I see that you are from FL, how is the weather down there? Thank you for your suggetions.

[bcbarnes]

werhardt,

You've really asked the "64 million dollar question". I think you'll find that diet is 80 - 90% of the battle. If you want to lose weight without losing muscle, you'll need to eat below your maintanance calorie target by 10 - 20%, and then make sure you do enough exercise to maintain the lean mass.

Use one of the calorie calculators to determine your maintanance calorie needs. You can then subtract 10 - 20 % from that to figure out how much you should be eating each day (although I would suggest not changing your current calorie intake by more than 100 - 150 calories a week since I have heard that you have to give your body time to adapt).

To get in those calories, choose good clean whole foods. You will find lots of recommendations on this forum for the types of foods to eat. Be sure you get enough healthy fat to keep your body satisfied (otherwise, it may try to hang on even harder to the fat you have already).

Since you will be eating below your maintanance values, your body will want to burn other sources for energy - namely fat and lean mass. You'll need to do some exercises (I would also suggest looking into the NROL4W forum for ideas) to keep your lean mass and burn fat.

Good luck, and keep us posted on your progress.

Brian.

[rachael24]

On a side not, I also have family in Pottstown and Phoenixville...I know there are really close to Royersford. Small world!

[sharsell119]

I eat whole grain cereal for breakfast most days, making sure it has at LEAST 3 grams of fiber per serving. (10 is better!) I love my luna bars after a workout, and then snacks are things like whole grain toast with peanut butter, almonds, an apple, veggies, etc. Lunch is often a turkey or tuna sandwich, but I also love the Lean Cuisine paninis too. They're pretty good, pretty filling for 300 calories. Dinner is often a grilled chicken breast with quinoa, etc. Lots of salmon, broccoli, fresh garlic, spinach, and I throw in ground flax seed wherever I can.

[Cynic]

Originally Posted by werhardt

For breakfast I ususally have a yogurt and granoloa. Then for Lunch I have these vegtable medleys from Green Giant called steamers. Dinner it all depends.

You'll need to get more organized than that, young lady. Since diet will account for 80% of your efforts, definitely start learning about it.

Here is what each macro contributes to caloric intake:

Fat: 9cals/g.
Protein: 4cals/g.
Carbs: 4cals/g.
Alcohol: 7cals/g.

Now, there are some essential fatty acids (EFAs): mono, poly and saturated fat.

The bad is trans fats, and you can usually recognize them on the ingredient list by anything hydrogenated to any degree.

Some items that contain protein don't have all the essential amino acids (EAAs), but are still good to have. Natural peanut butter is a great source for monounsaturated fat, and has protein, but that protein is not complete, unless mixed with grain, such as whole wheat bread.

In general, avoid over indulgence in simple carb sources and anything made with processed, refined flour. This is your donuts and cakes and such, but most breads fall into this group, as well as most cereals. Whole grain products are good, such as oat meal, whole grain breads and such.

Oh, and as a PSA, drink responsibly.