Am I on the right path?

[JnS Mama]

The last few days I've been skimming the forums here and I've learned a lot. However, I don't know if I'm currently 'doing' the right things. Some say running is fine, others not, some only within limits. It's confusing. So, I thought I'd lay out my current plan and see if you more knowledgeable folks can see anything glaringly off in my plan.

Stats: 5'3, 198.9lbs. (ETA: forgot age! I'm 27). Started out at 201.1 Sunday, Oct. 11. Weighed 198.9 this past Sunday, Oct. 18. A daily weigh-er, currently up a couple pounds, but it's almost that time of the month for me, so no biggie. I want to lose 70lbs. 130 is at the higher end for my height, but my family is pretty muscular. At 160, for example, I fit into a 10/12 pants.

Diet: Currently dairy and grain free. No dairy because I'm allergic. No grains because my husband has been having weird symptoms eating them (sudden bloat and 5+lbs gain overnight, plus others). We're trying to get them out of our diet until he stabilizes a bit, then start trialing them. I do eat lots of winter squashes, potatoes, and fruit, so not low carbing. Am definitely eating more protein nowadays, thanks to reading NROL4W.

Exercise:
Cardio: A modified Couch to 5k plan. 2min walking at 3mph, 1 min at running at 5mph. For 20 minutes. Then walking for 40 minutes (2min 3mph/1min 3.5mph to keep is somewhat interesting). This gets done MWF.

Strength: Currently still in Phase one of NROL4W. Tuesday and Thursday.

Is this enough? I used to a be a 'cardio queen' pre-babies. I guess I've had the whole 'need 60min+ of cardio a day to lose weight' drilled into my head for a long time. Should I up the cardio? Up the weight training? Do different cardio? Honestly, after doing a weight workout, my legs are jello. The thought of running afterwards--umm, no thanks! But I keep reading how I need to do this to get rid of the fat.

Also, diet wise, I haven't been keeping track (eating to hunger). I know I *should* but the thought of writing things down all the time--ugh. I have no processed foods at all in my diet, except for 2-4 squares of super dark chocolate at night (65%). And, yes, right now, I need that chocolate!

Am I doing okay? I really, really want this fat GONE. Preferably in a week. Knowing that's NOT possible and that from previous experience I'm a 'slow' loser averaging around 1lb a week loss exercising 5 days a week, hard, I just want to know I'm doing things right this time. Last time I only focused on cardio, lost tons of weight, oh, and MUSCLE too. Ended up severely anemic and weak and tired all.the.time. I don't want to do that again, so any help to get to my goal while avoiding those pitfalls would be lovely.

Ami

[LisaS]

You said:

But I keep reading how I need to do this [run] to get rid of the fat.

But where are you reading that and in what context? Is it for someone at your weight & frame & circumstance? Is it here or elsewhere?

It is easier to not eat 300 calories a day than to run them off. Most people who are successful find that most of a deficit should come from diet.

If you aren't losing on what you are doing and what you are eating then you have to make a change.

I think you would benefit from some planning if not tracking. If you plan your meals in advance and work out all the nutrition in advance - then just eat to your plan. For some people it is a way to still control intake without the mental issues of tracking every bite as it is eaten (not that people do that).

As an exercise, keeping a detailed food log of every bite for 2-3 days might be eye-opening. Just for you. And not necessarily to look up the nutrition but just for the awareness factor of what you are really doing each day.

You might be able to jump start things just by cutting non-protein portions on what you are eating by 1/3. Something easy like that. Because if hunger were a reliable guide for us we wouldn't be here would we?

[JnS Mama]

Originally Posted by LisaS

You said: But where are you reading that and in what context? Is it for someone at your weight & frame & circumstance? Is it here or elsewhere?

Elsewhere. Remember, I've had 27 years of the 'conventional' wisdom drilled into me: lots & lots of cardio=tons of calories burned. I don't know about running in and of itself. I'd like to get back into running. I used to do 3 miles 3 or 4 times a week and I liked the 'runners' high I got. Eventually I'd like to do a 5k or even a half-marathon. Eventually. I am also working with time constraints. I only have 1hr at the gym, that's it. If I'm going to burn lots of calories, have to do hard cardio.

It is easier to not eat 300 calories a day than to run them off. Most people who are successful find that most of a deficit should come from diet.

I guess. Should I just diet then, and not exercise? I find cutting (big) calories while exercising very difficult. I can keep going for a while, but eventually I wear down.

If you aren't losing on what you are doing and what you are eating then you have to make a change.

I think you would benefit from some planning if not tracking. If you plan your meals in advance and work out all the nutrition in advance - then just eat to your plan. For some people it is a way to still control intake without the mental issues of tracking every bite as it is eaten (not that people do that).

How do I do that on completely unprocessed foods? Should I weigh the squash before cooking it? How would I go about calculating something like 'mishmash' soup (aka left over veggies and meats with broth)? I am going to start writing down what I eat, and when. But calculating calories/grams of protein, etc is difficult. I'm familiar with Weight Watchers, but can't do that program. I don't get enough 'points' to feel satisfied. I end up physically hungry (hurting stomach, growlies) on it, so even though I'm losing weight, the hunger pangs drive me insane and make it difficult to stick to.

As an exercise, keeping a detailed food log of every bite for 2-3 days might be eye-opening. Just for you. And not necessarily to look up the nutrition but just for the awareness factor of what you are really doing each day.

I will start doing that. Thanks!

You might be able to jump start things just by cutting non-protein portions on what you are eating by 1/3. Something easy like that. Because if hunger were a reliable guide for us we wouldn't be here would we?

True, but I used to binge a lot on junky carb foods, like pasta. Without the grains I actually feel satisfied on a LOT less food. It's also difficult for me to OD on fruit or veggies. I do find though that my biggest cravings come from being tired. Rather than taking a nap (ha, I wish! with a 2yr old not going to happen) I find myself craving carbs. I think I need to be much more intentional in my eating. Or at least aware of my pitfalls.

In terms of keeping as much lean muscle as possible while I shed fat, do you know of any protein calculator/intake to shoot for? I know I may seem a bit stuck on this issue, but I've lost a lot of muscle mass since becoming pregnant (lots of required bedrest for both pregnancies, and a c-section the last one, so weak core even now). I can feel that I'm weak. I don't like this feeling. I'm 27, not 97!!

Thanks!

Ami

[missjane]

I wouldn't call pasta a "junky carb food"!

Shoot for 1 gram of protein per lb of bodyweight. For those that are quite heavy, I've heard to go for 1 gram of protein per lb of LEAN body mass.

[mac38]

Remember just one thing. Your body tells you when you are doing something wrong to it. Anything in excess and you know it. To stay healthy just keep everything in balance.