Need help with diet for fat loss

[bluebaby3]

Hi there,
I am very new here and was hoping to get some advice for fat loss.
I am 5ft 2inches
57.5kg
body fat% - not sure but I'm guessing around 23%
I weight train 4 sometimes 5x a week and do cardio 4x a week.

I'm a full time student and a mother of 3 so my days are pretty busy. I am getting married in 3 months and would like to loose as much body fat as I can in this given time. I eat pretty healthy but was wondering if I needed to tweak my diet to help me more.

I eat on average about 1300ish cals a day ( sometimes I wonder if this is too low?)
This is a normal days diet for me:

Breakfast: 1/2 cup cooked rolled oats made with water and eaten with no milk & a protein shake ( Balance lean ultra ripped brand)

Then I train and have another protein shake and a small banana ( was wondering if the banana is a good idea of not?)

Lunch: 120g protein of chicken or fish etc ( baked ) natural spices such as paprika
1/2 cup cooked brown rice OR 100g cooked kumra
fibrous veges OR salad and apple cider vinegar

Afternoon tea: 85g tuna and 15g almonds or maccadamia nuts

Dinner: 120g protein, natural spices again if needed, fibrous veges, 1 tablespoon of olive oil as dressing.

Supper: protein shake.

I drink lots of water and green tea and also have black coffee a couple of times a day..

Thanks for any advice that you can give me, I really apprectiate it.

Cx

 

[CSB]

Some great ladies here and gents to help , firstly I think your layout I great as is an you have obviously put alot of research into it , I would drop carbs from lunch and add 20g almonds , also increase almonds to 20g next meal

Beyond that I would increase cardio to 6 days a week 30 to 35 min a session not sure how much you doing now

Good luck ! And congrats on getting married !

 

[bluebaby3]

Some great ladies here and gents to help , firstly I think your layout I great as is an you have obviously put alot of research into it , I would drop carbs from lunch and add 20g almonds , also increase almonds to 20g next meal

Beyond that I would increase cardio to 6 days a week 30 to 35 min a session not sure how much you doing now

Good luck ! And congrats on getting married !

Thanks so much for responding, I will take all the help I can get!! I have wondered about my carb intake - I research alot but there is nothing like talking to people and getting their in put.

 

[CSB]

Your carb intake isn't high , and structured well , I personally when dieting down, like to only keep carbs pre and post workout , then fibrous carbs remainder of the day

As said main thing that can help is an increase in cardio slowly at first , so say you were doing 20 min increase this to 25 min 6 days a week for 1 to 2 weeks then increase to 30 min and so on

Do just enough to lose 1 to 2 pounds a week your liver can't process more bodyfat than that I believe , doing to much to early and you will eventually stall as you can't keep increasing cardio to make up for it , that's when I believe one would need to back off a few days , eat alot , to jump start again !

 

[bluebaby3]

Your carb intake isn't high , and structured well , I personally when dieting down, like to only keep carbs pre and post workout , then fibrous carbs remainder of the day

As said main thing that can help is an increase in cardio slowly at first , so say you were doing 20 min increase this to 25 min 6 days a week for 1 to 2 weeks then increase to 30 min and so on

Do just enough to lose 1 to 2 pounds a week your liver can't process more bodyfat than that I believe , doing to much to early and you will eventually stall as you can't keep increasing cardio to make up for it , that's when I believe one would need to back off a few days , eat alot , to jump start again !

Great advice! I find after my weight training I am pretty knackered but that's the only time I have to do cardio as well, I will just have to try and push through it. Are maccadamia nuts ok to use instead of almonds? I need to mix it round a bit as I get over almonds on a regular basis

 

[CSB]

I usually use cashews and almonds , not sure on the macadamia nuts whole but I use macadamia but oil in my shakes that require more omega 3 and olive oil for 6 and 9

 

[slat1]

On a side note: I put my oats and whey in a blender together. It saves time in the morning and tastes pretty good.

 

[Jen10]

On a side note: I put my oats and whey in a blender together. It saves time in the morning and tastes pretty good.

do the oats give the shake a weird texture? i have texture issues with food

 

[dmk777]

Something I learned off EF, if you take some olive oil with your shakes just 1-2 tea spoons per day is a good thing as its good fats ,same with almonds , giving your body these will let it part with the bad fats.
Good luck with your goals. You came to the right place.

 

[bluebaby3]

On a side note: I put my oats and whey in a blender together. It saves time in the morning and tastes pretty good.

My partner does that - I don't think I could do the texture either! I'll give it a shot though Thanks

 

[bluebaby3]

I am also wondering about my claorie intake. I have approx 1300 cals per day. I highly doubt it's too high but could it maybe be too low? I'm 30yrs old, 5ft 2inches and 57.5kgs. I am working out pretty much 5x a week plus just every day activity. My weight doesn't seem to be changing. I have considered that my calorie intake could be the reason why nothing seems to be happening. I know muscle weighs more than fat but I'm pretty sure I haven't lost any fat yet either. Opinions?

 

[CSB]

Blue baby how often do you have cheat meals ? And what are they generally ?

 

[bluebaby3]

Blue baby how often do you have cheat meals ? And what are they generally ?

Well I have only been dieting for about a month now and have lost 2kg so far but that was in the very beggining ( water weight I'm guessing ) and nothing since - I haven't had a cheat meal yet as I didn't think I would stall so quickly. I have given up alcohol too ( man I miss wine! ).

 

[CSB]

Finally someone talking in kg lol , 2kg is spot on for a month works out to 500g a week , body also takes a few weeks to adjust , well done on giving up the alcohol it really does hamper your efforts

I would look into introducing a weekly cheat meal to boost metabolism , choose a meal you enjoy example pizza , then afterwards try get in a decent amount of simple sugars no fats like chewy gum sweets etc

If not weekly try every 7 to 12 days

 

[bluebaby3]

Finally someone talking in kg lol , 2kg is spot on for a month works out to 500g a week , body also takes a few weeks to adjust , well done on giving up the alcohol it really does hamper your efforts

I would look into introducing a weekly cheat meal to boost metabolism , choose a meal you enjoy example pizza , then afterwards try get in a decent amount of simple sugars no fats like chewy gum sweets etc

If not weekly try every 7 to 12 days

LOL pounds just confuses me ;-) OK cool I will do the cheat meal - Thanks again

 

[dmk777]

Yeah I'm a KG girl too lol...

 

[slat1]

do the oats give the shake a weird texture? i have texture issues with food

It feels a little different. My feeling is I could eat dog crap if it gave me results. Eventually you get used to everything.

 

[slat1]

Finally someone talking in kg lol , 2kg is spot on for a month works out to 500g a week , body also takes a few weeks to adjust , well done on giving up the alcohol it really does hamper your efforts

I would look into introducing a weekly cheat meal to boost metabolism , choose a meal you enjoy example pizza , then afterwards try get in a decent amount of simple sugars no fats like chewy gum sweets etc

If not weekly try every 7 to 12 days

Great post. Studies show that having a cheat meal once ever week to 12 days will increase your fat loss. Everything in moderation.

 

[figurechamp]

It feels a little different. My feeling is I could eat dog crap if it gave me results. Eventually you get used to everything.

Lmao on the dog crap. Ironically, right now for me, it feels like everything I am eating IS dog crap. But you're right-- I'm 7 weeks into diet and it's boring and blah and full of some dog crap I wouldn't even consider eating off season-- and I've gotten used to it, even the morning oatmeal which absolutely makes me want to barf!

 

[bluebaby3]

It feels a little different. My feeling is I could eat dog crap if it gave me results. Eventually you get used to everything.

Yeah it's amazing what we would do to achieve our goal! It's all worth it. Well an update on my diet ~ my weight was still not doing anything so I upped my calories too 1400 to see what would happen and like magic it's started falling off again. My body is a pain in the arse is I haven't got the calories spot on! Looking forward to a cheat meal....

 

[slat1]

I drink Green Vibrance in the morning. At first I almost puked and I had mixed it with tea. Essentially it tastes like a fine grass/dirt mixture, has the same consistency too. Now I drink it in water and it doesn't bother me. We can be such drama queens when it comes to changes. Its kind of comical looking back at how I loathed drinking it but now I actually love it.

 

[bluebaby3]

I drink Green Vibrance in the morning. At first I almost puked and I had mixed it with tea. Essentially it tastes like a fine grass/dirt mixture, has the same consistency too. Now I drink it in water and it doesn't bother me. We can be such drama queens when it comes to changes. Its kind of comical looking back at how I loathed drinking it but now I actually love it.

What is Green Vibrance? I have never heard of it