Look over my daily food intake - suggestions

Posts: 77
5/2/12 11:47 A

I would say WAY more veggies, definitely. Add a salad to lunch.

SparkPoints: (113,105)
Fitness Minutes: (58,347)
Posts: 9,971
5/2/12 11:44 A

Your meal plan looks great, a lot like mine. It is always very difficult to lose those last stubborn lbs. I've been battling it for years. Now it is a constant fight to stay at my maintenance weight!

Posts: 2,066
5/2/12 11:17 A

Your fruit and veggie intake is pretty low, looks like maybe three or four servings a day. Maybe try swapping out some of your lower-value carbs (like the bread) for extra freggies. While it ends up the same calories, the freggies are higher in fiber and nutrients than the bread. Good luck.

Posts: 11,050
5/2/12 11:07 A

At 5'1" and 122, you're not even close to being overweight. That doesn't automatically mean you can't lose any (although you definitely need to have some tests done to see if you can). But it does mean you can't predict when it will happen and you can't do it by dieting alone. Walking four miles a day is perfect for health and maintenance, but it's not enough for weight loss in a person who's not overweight. Since you cannot cut any more calories at all, the deficit is going to have to come from exercise.

Unless you're a very slight person, you probably don't actually need to lose weight. It's more likely that you need to hold your weight steady while adding muscle. You don't mention strength training, and it looks as if you've lost a significant amount of weight already through calorie restriction and light cardio. That means you've probably lost muscle and fat in roughly equal proportions. Each pound of muscle takes up a lot less room than a pound of fat, though, so if you can get that muscle back, you'll look thinner at the same weight. It would be a very good idea to get a reliable body fat test to see what you're made of and whether you still have excess fat to get rid of. If your fat percentage is high, you reduce it through adding strength training while making sure you get *enough* calories. When you're trying to change your balance of fat and muscle, the rest of your nutrition becomes more important than just the number of calories. You'll want to keep up or even increase the cardio as well, but strength training is probably key.

Posts: 40
5/2/12 9:32 A

5'1 and Female

Posts: 2,699
5/2/12 9:31 A

At 122, another 15 pounds may not be doable. How tall are you? Are you male or female? You're very likely not eating enough, to be honest.

Posts: 40
5/2/12 8:57 A

I'm walking 4 miles a day, I currently weigh 122 lbs but want to drop an additional 15 lbs & so far the scale isn't moving. I'm female and 5'1

Breakfast:
1 Serving of Kasha Go Lean with ½ cup skim milk
1 Grapefruit (if hungry)

Lunch
Sandwich on Pumpernickel bread, 4 oz turkey, mustard, cucumbers & carrots
1 serving of Chobani Greek Yogurt

Dinner:
Usually a lean protein like grilled chicken or pork
Roasted sweet potato
Sautéed Spinach

Snack: maybe a 60 cal pudding cup or string cheese




Edited by: RUPERT_LILLY at: 5/2/2012 (09:33)