| Need Help, I am stuck ... |
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sonamohan
New Member
| Joined: | 24 September 2008 |
| Location: | |
| Posts: | 31 |
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Posted: 17 May 2011 05:58 am |
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Hi, I am 30 yr old female: height 150 cms, weight 53.5 kgs. I was at one point around 64 kgs. With exercise and some dietary control I managed to come down to 53.5 kgs over a period of 7 months.
For 5 days a week, I fast walk on the treadmill for around 45 min and on the elliptical for 15 min. The numbers on the treadmill and elliptical show that I am burning around 420 calories. The total km I cover on the treadmill and elliptical is around 7 km. On the treadmill I set a program for "hill run" and on the elliptical I go for the maximum resistance. I lead a fairly sedantry life style otherwise.
I want to drop to 50 kgs but instead I have been maintaining at 53.5 for 4 months now. Though the above routine helped me drop kgs initially I am now stuck. I know I have not been counting calories. I eat fairly healthy home cooked meals small portion 3 times a day. Only exception I can think of is that I eat out once in the weekend and I think that the calories there must be crazy high there.
Any suggestions? It is really frustrating to get stuck so close to my goal!
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Nir
Senior Administrator
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Posted: 17 May 2011 07:24 am |
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Hi. (Female, 30yo, 53.5kg, 150cm), sedentary maintenance 1448.
So if you are exercising an extra 420 calories but still maintaining your weight, you are probably eating approximately 1448+420=1868 calories
Or eating fewer calories during the week and undoing your efforts with much higher intake at the weekend.
I'd recommend daily intake in the 1200-1400 range, or if you want to think of it as a weekly budget to allow your weekend splurge, 8400-9800
To achieve this you either need to develop calorie awareness, so you know how many calories you are eating and where most of your calories are coming from
Or use one of the alternative non-counting approaches which can indirectly take care of calories by dictating what types of food you eat. For one example, look at this vegetable-based pyramid
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sonamohan
New Member
| Joined: | 24 September 2008 |
| Location: | |
| Posts: | 31 |
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Posted: 17 May 2011 07:35 am |
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Thanks Nir. I would have to go for the non-counting approaches as calories information for most Asian foods is not available. To make myself very clear, does the bottom of the pyramid represent what most of your calories must come from?
The other question I had was regarding snacking.. what are better options for snacking.. I want to end up snacking quiet a bit in the evenings when I return from work.... is there some snack that looks sizable but yet low on calories .. or is it just my wishful thinking? I somehow cannot feel satisfied having just 1 biscuit :)
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Nir
Senior Administrator
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Posted: 17 May 2011 01:32 pm |
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if you imagine your meal as a plate, the majority of it should come from food at the base of the pyramid and relatively little as you progress to the top.
Ideally you should snack on veggies (or fruit).
Among the calorie-dense options, I like snacking on air-popped popcorn. If you know how to prepare papad (poppadom) without oil (using a microwave oven, toaster, or by pressing it against a gridle) then this relatively few calories per unit area.
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