Need help with a diet! asap

[covergrl80]

Many of you may remember me and my recent Hospital say's with Pancreas Issues.

You see I have more issues now.....ever since I was able to eat again I have put on some weight. While I was sick I was 94 lbs and now that I am better my weight has went up to 101 or maybe even higher. I know some of you may be thinking "WHAT THE HELL IS TALKING ABOUT,her weight is fine!!!" Now you see I am only 4'11 and every pound I put on you can see it very well. I do tae bo a few time a week and mess with the free weights on the days I am not doing tae bo.

LORD my ass is getting fatter!!!! and my legs are starting to look like Doo Doo! catch my drift? not to cute on the beach this summer if I can not get this little bit of weight off.

So if someone could help me out with a a good simple diet I would be very greatfull!!!!!!!!

 

[Sassy69]

Hey girl - can u start by giving us a run down of what you are eating now? Possiibly just a couple tweaks to that will get you what you need. Also take a look at the stickies at the top of the board -- there are several sample diets on the "TOP THREADS - MUST READ" sticky. THose may give you an idea of where to go and any comments the girls can post up relative to your meal plan that you can post up will be a good place to start.

 

[covergrl80]

For breakfest I may have a begal,yogart,fruit, and every now and again the Pop tart comes in my mornings.

Lunch: Salad,Wraps with turkey mushrooms,or even tuna

Dinner: Just about anything. Most of the time it is chicken some kind of veggie and maybe pasta.

My down fall maybe the Italian food I eat. Let me know if this helps

 

[musclemom]

Many of you may remember me and my recent Hospital say's with Pancreas Issues.

You see I have more issues now.....ever since I was able to eat again I have put on some weight. While I was sick I was 94 lbs and now that I am better my weight has went up to 101 or maybe even higher. I know some of you may be thinking "WHAT THE HELL IS TALKING ABOUT,her weight is fine!!!" Now you see I am only 4'11 and every pound I put on you can see it very well. I do tae bo a few time a week and mess with the free weights on the days I am not doing tae bo.

LORD my ass is getting fatter!!!! and my legs are starting to look like Doo Doo! catch my drift? not to cute on the beach this summer if I can not get this little bit of weight off.

So if someone could help me out with a a good simple diet I would be very greatfull!!!!!!!!

Well, first of all, you're healthy weight range is between 98 and 123 pounds, seriously (I looked it up).

Honestly, dear, the first thing that comes to my mind is NOT that you're overeating. You were sick, you lost a lot of weight the wrong way, you've probably still lost MUSCLE. You're also probably digesting your food better, or eating more foods you're more easily digesting, or you're skinny fat.

You seem to have a diet heavy in carbs with low protein -- pop tarts, tell me you didn't say that You need to take in sufficient protein to build/rebuild muscle.

But I'd rather that, instead of trying to lose weight, you increased your muscle mass a little (in other words, maybe gain some weight in lean muscle). That way your metabolism would go up and you'd have an easier time maintaining your weight. Also, at 4'11" and with a petite frame, and some health problems, seriously, honey, the best thing you could do for your body is do a little more than MESS with the free weights. Doing a deadlift is better for your body than any glass of milk. You're at the age where you're still building bone mass if you put your bones under some stress.

HAVING said that, what Sassy said, dear Read the stickie. You need to figure out what you want to do (lose, maintain, gain) you take those calories, you decide on what percentage you want to eat (40/30/30 is common) so you know what the daily total should look like, then you divide by four or five to get what you should be eating at each meal. Refined sugar and flours are EVIL, your diet should be foods close to the way they are found, whole grains, fresh vegetables, unprocessed meats, some fruits. White bread, white pasta, sugar, and preprocessed/prepackaged foods are not good for you, and are more like empty calories.

 

[Daisy_Girl]

You are not eating enough.

Check the stickies at the top - Links to Top Threads have several sample diets in them.

Weight means nothing - it is bodyfat that is important. Stop focusing on the number.

 

[covergrl80]

I have this problem with making a diet the fits my life style,I find it to be to much and then I can not get it together. are there links that have pre made diets?

 

[Sassy69]

You are not eating enough.

Check the stickies at the top - Links to Top Threads have several sample diets in them.

Weight means nothing - it is bodyfat that is important. Stop focusing on the number.

We all have to spend a little time to get the right combination of things that fit into our lifestyles - spend the time up front, make it a habit & it becomes second nature. I've prepped, packed and carried food for 6-7 meals during contest prep for 4 months on a schedule where i leave the house at 4:45 am and return after 9-10 at night, and in bed by 11 pm.

 

[Daisy_Girl]

We all have to spend a little time to get the right combination of things that fit into our lifestyles - spend the time up front, make it a habit & it becomes second nature. I've prepped, packed and carried food for 6-7 meals during contest prep for 4 months on a schedule where i leave the house at 4:45 am and return after 9-10 at night, and in bed by 11 pm.

Exactly.

Don't expect to meet your goals if you cannot WORK to meet the goals. Results don't happen when you half-as it. It takes dedication, sacrifice and CHANGE.

Eating clean is not hard. Prepping meals is not hard. Take 1 day (Sunday usually works for most) and do it.

*Cook the meet you will need for the whole week. Put it in Tupperware, or even in separate containers for the days.

*You can even cook the veggies for the week and put them in a container - or cook the veggies for the first half of the week on Sunday and the rest of the veggies on Wednesday.

Most of the work is now done. All it takes is sitting down, planning out your day and putting all the food in a container the night before. It takes about 15 minutes a night.

If I can do it for me AND get my daughter ready for the day - essentially planning the day and food for two people - then you can do it for just yourself.

 

[alltheway123]

I have this problem with making a diet the fits my life style,I find it to be to much and then I can not get it together. are there links that have pre made diets?

There are lots of sample diets in the stickies at the top of this forum. Im trying to figure out a diet for myself, also finding it too hard to put together.
What ive been doing is writing down my food on Fitday (www.fitday.com) and adjusting as needed.
Eventually it will be done and if i can do it anyone can lol

 

[musclemom]

I have this problem with making a diet the fits my life style,I find it to be to much and then I can not get it together. are there links that have pre made diets?

What alltheway said about the stickies, sweetie pie.

It's just that dietary choices are so individual. Another thing to keep in mind, if you want to see how other people are eating, putting it into action, so to speak, you can read the logs.

Put it this way, I can already tell you what I'm probably going to eat today, every meal will consist of some combination of: grilled chicken breasts coated with EVOO and seasoned with salt, pepper, ground garlic, sage; brown rice (I cooked a big pot Friday night); and either broccoli or green beens or swiss chard and probably some 1% cottage cheese. I consider food variety changing the way I cook the chicken

What Daisy_Girl said about pre-prepping food is right on the mark!!! Think in terms of protein/carbs/veggies (veggies are carbs but this is how I think). So one thing I'll do is have a cooking marathon, takes a total of three hours or so, start to finish including prep. Rice cooks in its pot, chicken and yam bakes in the oven and I'm peeling/trimming then steaming/lightly boiling green things on the stove top.

It's a great feeling to snap the tupperware lids on stuff and know you're done, all you have to do is measure and nuke

Works if you have allergies, are bodybuilding, or cutting.

The basic framework is:

Breakfast: oatmeal and protein source (e.g., protein powder, egg whites, I would use chicken breast, I liked savory oatmeal -- have since realized I can't eat oatmeal, it was contributing to my rash).

Meal Two through Six: Protein source/carb source/veggie

Some folks sub out one or two meals with a protein shake, or instead of six meals they eat five. Adding healthy fat can be done with flaxseed oil, ground flaxseeds, hemp oil or having nuts like almonds as one small meal.

A good digital food scale is a REALLY helpful, seriously.

It's just food, honey, not rocket science. The big think is you really need to get rid of the concept of "diet" you need to find a way of eating that works in your lifestyle. This isn't something you do for bathing suit season, it's life.

 

[The_Monster]

Youll never do it if you expect IT to fit into YOUR lifestyle.
You have to make YOUR lifestyle fit into IT.

I guarantee you that loads of people have a lifestyle more hectic than yours and they make it work.
I was doing computer support for multiple businesses and had 6 meals in a cooler, and had to eat cold chicken and rice because I didnt have access to a microwave. I had to make it fit into my life.

Its the same as people who know you go to the gym and say "Thats great! I would go to the gym if I had the time."
As if we're going to the gym because we have no other resposibilities in life and have these vast amounts of free time. I had a friend who said that, and yet everytime I would call after work he was just sitting and watching TV. This is the same thing... you have to make it work.
Once you get rolling with it it isnt as hard as it sounds. Its mostly a matter of making it a part of your routine.

 

[caligirl]

Exactly.

Don't expect to meet your goals if you cannot WORK to meet the goals. Results don't happen when you half-as it. It takes dedication, sacrifice and CHANGE.

Eating clean is not hard. Prepping meals is not hard. Take 1 day (Sunday usually works for most) and do it.

*Cook the meet you will need for the whole week. Put it in Tupperware, or even in separate containers for the days.

*You can even cook the veggies for the week and put them in a container - or cook the veggies for the first half of the week on Sunday and the rest of the veggies on Wednesday.

Most of the work is now done. All it takes is sitting down, planning out your day and putting all the food in a container the night before. It takes about 15 minutes a night.

If I can do it for me AND get my daughter ready for the day - essentially planning the day and food for two people - then you can do it for just yourself.

Good post. It will turn into a regular routien and you wont think twice about it, IF YOU STICK TO IT!!
I have two kids and a husband I have to take care of and I manage it too. I can only imagine having to cook for just myself...ahhhhhhhhhhhhhhh.
You can do it, just plan like DG said!

 

[msam76]

Youll never do it if you expect IT to fit into YOUR lifestyle.
You have to make YOUR lifestyle fit into IT.

Funny, I am learning that very same lesson VERY good point!

 

[The_Monster]

Funny, I am learning that very same lesson VERY good point!

Most people experience it at some point, especialy those of us who arent living at home still!
The important thing is to not stop trying. If you mess up, try again. If you slip on your diet, just get right back on it. If you miss the gym, get back the next day. Dont beat yourself up over it too much, just try again and try and avoid the situation that caused yo to fail.

It gets easier as you go on. Once it becomes an ingrained habit its like second nature, its just a matter of getting to that point.

You can do it, covergrl can do it, anyone can do it. It just takes a little work

 

[nycgirl]

Most people experience it at some point, especialy those of us who arent living at home still!
The important thing is to not stop trying. If you mess up, try again. If you slip on your diet, just get right back on it. If you miss the gym, get back the next day. Dont beat yourself up over it too much, just try again and try and avoid the situation that caused yo to fail.
It gets easier as you go on. Once it becomes an ingrained habit its like second nature, its just a matter of getting to that point.

You can do it, covergrl can do it, anyone can do it. It just takes a little work

Well said.

It does get easier. After falling off the cutting wagon, I got back on, and made it through a weekend with no cheat meal. Cheat meals, I finally figured out that's what I need to avoid. Yesterday, I completed my first week. Started week two, 4.2lbs lighter (water, yes, I know), and taking it one day at a time.

 

[bicepts101]

ive given her the same adivise. once it becomes a routine its like u dont even have to try. the problem is just getting there. she can do it, i know she can. her body is amazing now i can only imagine what it would look like then. i probably wouldnt match standing next to her..LMAO......Love ya baby

 

[Sassy69]

ive given her the same adivise. once it becomes a routine its like u dont even have to try. the problem is just getting there. she can do it, i know she can. her body is amazing now i can only imagine what it would look like then. i probably wouldnt match standing next to her..LMAO......Love ya baby

Awwww! Its just gettign that routine figured out, doing it a few times and then you forget about it and your body just pulls you thru it. Its soo cool when you see it work!

 

[cindylou]

Well said.

It does get easier. After falling off the cutting wagon, I got back on, and made it through a weekend with no cheat meal. Cheat meals, I finally figured out that's what I need to avoid. Yesterday, I completed my first week. Started week two, 4.2lbs lighter (water, yes, I know), and taking it one day at a time.

Thats great!

I too, cut out my cheats for a month, and then I stopped losing! i added TWO small cheats a week and i broke my plateau, its a nice feeling when you get to the point where you need em! You wont have to do that forever. Good luck! To get there though, I had to cut em out cuz they were getting outta control.....

 

[covergrl80]

Lets just say I have been working out everynight,some day's harder then others but I can feel it. Now I can not see anything but I am sure that will come.

I do not have enough time to make it to the gym with the crazy life I have so I make due with the tae bo DVD's and free weights. There is going to come a time when that is not going to cut it,but I will worry about that later.

MM: your right about me losing weight so fast... and not in a good way! I put it back on very fast! lets just pray that i get backin shape and my body does not fail me again.

Thanks lady's for all the info.I will keep you up to date.

 

[Sassy69]

 

[bicepts101]

I do not have enough time to make it to the gym with the crazy life I have so I make due with the tae bo DVD's and free weights.

i know i hate our new schedule, its driving me insaine.