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I know a lot of you are going to say I don't need to lose weight, but for myself, I'd like to, but only a little bit. I'm 5'4" and weigh about 123 lbs. This is about an 8 lbs weight gain for me and honestly, I got to my lower weight from a bout of "depression" (I put in quotes because I was never diagnosed and it was situational, not really a health issue) I suffered from a few years ago (I weighed between 135-140 lbs before which was all through high school to a couple years after) and my appetite and the way I eat hasn't really been the same since I got through the "depression", so that might explain why I haven't really gained much of the weight back. It took me about almost 2 years to gain 8 lbs back, but it doesn't mean I'm happy with it (I'm very small boned so it doesn't look right, to me at least). I was a very thin child and my highest weight was only what I stated above in high school so I have no idea how to lose only a small amount of weight. I feel like if I had 30 lbs or more to lose, it might take bigger adjustments that would be more obvious, though maybe I'm wrong.
I already don't drink soda (haven't really my whole life), have an occasional alcoholic drink from time to time, sometimes I have coffee and tea, but mostly I drink water. My biggest culprit is my sweet tooth and getting enough protein in my diet and also I love salty/spicy food (though that can be good or bad I guess). I love veggies, I like fruit but I don't love it aside from a few that I love. I'm not a big bread person and I have never really liked fast food or any greasy food. I guess the reason I can't figure out how to drop this small amount of weight is because I don't eat that bad to begin with especially since I do love healthy food and I don't eat out hardly ever, I just don't know how to cook. My mom and a lot of my friends make most of the food I eat since they're better cooks (bad I know, I'm working on learning!). Also, my sweet tooth makes me crave something sweet at least once a day (I don't like candy though, mostly chocolates and cookies are my weakness). I'm trying to weed myself off of sweets to the point where I have only one day a week where I will allow myself a couple of cookies or something, and I only buy sweets myself if I'm absolutely craving it (time of the month usually), but its really hard. My other dilemma is that I'm lactose intolerant .
Oh and I'm slowly building up my fitness level and I have dance practices for a show I'm dancing in and I just started running a few times a week.
So based on that, how do you safely lose such a small amount of weight? I've only ever lost my weight by accident, as I stated above, and not actively tried to do so, so I'm really lost..
Dropping 3500 calories a week (500 per day) is usually good for 1-2lbs of weight loss per week when combined with regular exercise. That's completely safe and easily attainable. You just have to be sure to actually exercise and not just cardio. Include strength and resistance training as well.
Using protein shakes as meal/snack replacement should be help you lose some of those calories. Shop around to find one that won't upset your lactose intolerance and has a calorie level you're comfortable with. You can find them in powder, candy bar and ready to drink form.
If you can find some, you might consider picking up some L-Carnitine and Amino Acid supplements. They will help increase your metabolism and provide some energy.
Dropping 3500 calories a week (500 per day) is usually good for 1-2lbs of weight loss per week when combined with regular exercise. That's completely safe and easily attainable. You just have to be sure to actually exercise and not just cardio. Include strength and resistance training as well.
Using protein shakes as meal/snack replacement should be help you lose some of those calories. Shop around to find one that won't upset your lactose intolerance and has a calorie level you're comfortable with. You can find them in powder, candy bar and ready to drink form.
If you can find some, you might consider picking up some L-Carnitine and Amino Acid supplements. They will help increase your metabolism and provide some energy.
Thanks david! that sounds very doable! I start dance conditioning next week and there is a lot of resistance training with that. Once I learn more exercises I can even do them on my own as well. Are those supplements expensive?
Thanks david! that sounds very doable! I start dance conditioning next week and there is a lot of resistance training with that. Once I learn more exercises I can even do them on my own as well. Are those supplements expensive?
Sounds like a good plan. No, L-Carnitine and Amino Acids are pretty cheap. I generally prefer to take my carnitine in liquid form, but pill and powder are effective too.
I would just South Beach and walk/jog/run or dance that amount off. You'll have those pounds gone in no time!
I've tried the south beach bars and they make my stomach hurt, bad. I think they use some odd sugar alcohols or something. I grew up on a middle eastern/meditteranean diet and that's food my body likes the best it seems. But ya, been walking/running. Hopefully I'll tone up some more with conditioning too.
First off, the reason why you want sweets all the time is because they put high fructose corn syrup in most processed foods. Studies have shown it has addictive qualities unlike real sugar. Eat your sweets....just avoid anything with hfcs in it and your cravings will go away.
First off, the reason why you want sweets all the time is because they put high fructose corn syrup in most processed foods. Studies have shown it has addictive qualities unlike real sugar. Eat your sweets....just avoid anything with hfcs in it and your cravings will go away.
makes sense! Everything is processed in this country though so how do I avoid it?
I've tried the south beach bars and they make my stomach hurt, bad. I think they use some odd sugar alcohols or something. I grew up on a middle eastern/meditteranean diet and that's food my body likes the best it seems. But ya, been walking/running. Hopefully I'll tone up some more with conditioning too.
I've done South Beach before (low glycemic foods - veggies, lean meat, fish, lentils, whole grains), and it does take off the weight pretty quickly, but I've never tried the SB bars.
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