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2005/10/26, 04:57 PM
For the record I am a 5'5 118lb female. I was 145lbs at last August. I have made quite a change already, I just wanted to get an update on advice, since I am no longer interested in losing weight. I have remained steady between 118-125lbs in the past 8 months (down to 118 since I have begun training for police fitness exam).
Breakfast
Smoothie- 1 banana, 1/2cup yogurt, 1/2cup skim milk, ice cubs
Omelette- (3 eggs, a bit of diced red peper, onion, 1 mushroom)
Diet root beer
OR
Smoothie (same)
1 piece of flaxseed multigrain bread w/peanut butter
Snack
Handful of olives (usually everyday)
Mocha-type drink (powder w skim milk/water)
Lunch
Usually some sort of soup, such as oriental (noodles, powder beef broth, egg, lots of vegetables, some soy)
Snack
A cup of cottage cheese OR a yogurt
Dinner
2 cups of rice
1 fillet of salmon or chicken
side of steamed broccoli
Dessert
1 cup of frozen chocolate-cherry lowfat yogurt (tastes like icecream!)
I don't count calories anymore, haven't in months. I throw in the odd piece of pizza or bowl of chips every other day (small portions), that seems to work well!
ANY tips?
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2005/10/26, 04:59 PM
BTW, if I had to estimate, I'd say my calories are around 1200-1500 when working (I work 15 hour shifts with the police - it's hard to find time to eat) and about 2000 when not working.
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2005/10/27, 07:48 AM
positives:
-6 meals a day
-good food selection
-good distribution of calories per meal
-plenty of protein
-you are eating veggies
possible changes:
-I would skip soup during lunch and get something more solid...chicken salad with vingeral or olive oil,a whole wheat/rye(100%) with chicken/turkey/lettuce/tomatoes sandwich, etc....something along these lines....
-are you drinking enough water? aim for about a gallon
-cheat days are essential...but every other day might be too often
-I would even out the calories on all days...remember body likes consistancy....and I would not eat 1200 calorie...I would say 1500 is bare minimum and more like 1500-1600...generally tho 1800 is better...considering you're quite active...
-your breakfast is on the light side, I would definitely eat more....if you eat 1 piece of bread with peanut butter, I would add couple eggs to that mix and maybe a banana...
-if possible give up root beer even if it's just diet...or drink it only once or twice a week on cheat day...
make food to go and cut it up into bite size pieces to eat in a hurry...sanwich cut into 4 pieces....or carry energy/protein bars on the job and much durign the day on 1-2 of them...
hope this helps
gl
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2005/10/27, 07:49 AM
vinegar*
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2005/10/27, 08:13 AM
Seems like a lot of rice at dinner time.
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2005/10/28, 11:34 AM
good catch hec...
Try to switch to lower glycemic index foods....carbs that break down slowly and don't spike up insulin quite as much. Yams, sweet potatoes, brown/black rice, buckwheat are all great sources.....so are beans...also try to have dinner few hours before sleep....and have a protein type snack before going to bed...
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2005/11/01, 07:00 PM
Thanks for your replies. I took the rice comments to heart, I have cut it down to 1 or 1/2 cup.
Today was:
Breakfast- 2 slices sourdough bread w/low fat cream cheese, crystal light rasberry drink
Lunch- 1/2 cup rice, 1 chicken breast stir fried with bbq sauce, spices, red peper & onion
Snack/dinner- 1 cup tomato basil spaghetti w 1 cup scallops, 1/2 cup red sauce, 1 kiwi
I'll probably have a small dinner later
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2005/11/05, 02:02 AM
1st off, sourdough is the worst kind of bread for you, i dont know if this is a regular part of your diet or a special thing, but try and stick to whole grains, natural breads.
in my opinion it seems that you are following a good diet and eating good portions and a wide variety of foods. However, if you did decide that you were going to change anything i would say get rid of these drinks you are having throughout the day. Soda is really bad for you, try switching to tea or natural fruit juices. Try to aviod these highly caffinated, and high sugar drinks. The best thing to do would be to replace these drinks with water, but i understand that the transition is hard. I also agree with Menac about the soup, you really should try and keep that lunch something hardy that is high in nutrients, Nov. 1st lunch is much better. The soups you had talked about earlier all seemed very processed, try to more towards less processed foods, they contain much more nutrients.
good luck
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