Fitness Minutes: (0)
2 8/1/13 2:43 P
Thank you all for your wonderful support and suggestions. I do agree that I probably need data to back my claim of calorie intake, so I am on it and started keeping a food log. I have observed that when I eat high protein diet (eg. salad with lots of chick peas), I bloat like a baloon and have an uncomfortable stomach. So I am wary of doing this. I think I'll start with observing/noting for the first 2 weeks and then decide on where I can cut down the carbs and add in the protein. And yes, I am a south indian vegetarian who doesn't eat eggs (I have tried, but thanks to 30 years of conditioning, I can't tolerate the smell :|)
I have vowed to get more active, but I can't do it WHILE I am working. Being a researcher, frequent breaks kill productivity. Having said that, I am putting a reminder on my calendar to get off work at 6p everyday and go to the gym for atleast 30 mins. Not a morning person. So I am going to try this 6:30p gym for the first 2 weeks and later take baby steps to start my day earlier and add exercise at home.
I need to explore SP more to start using their tools. I just turned 30 and its time I put my body before my work.
Edited by: PROF_ENGG at: 8/1/2013 (14:49)
Fitness Minutes: (2,155)
8/1/13 2:11 P
Cherimoose, Indian vegetarians typically do not eat eggs, and must retain a fair amount of grains in order to get enough complete protein.
Otherwise, though, I agree in that relative to everything else in the diet of of an Indian vegetarian, the rice and breads seem to be the least useful for the calories they contain. When I cut portion size myself, most of the cuts came from those things and less from the lentils. I actually increased vegetables. The overall effect was a bit of a reduction in carbohydrate and slight increase in protein percentage-wise, though I still ate rice with most meals.
Look for ways to increase your near-motionless activity level, even if it means wiggling around in your chair at work, or getting a standing workstation. Set an alarm to stand up every 10 minutes and run in place for 30 seconds. That equals 30 minutes of cardio a day. Then add 10 minutes of cardio before & after work, and before lunch. You're going to need to become a more active person if you want to get lean.
It's mostly about calories in vs. calories out, but you do have a high-carbohydrate diet, and some body types seem more sensitive to that, especially those with an "apple shape" (store more fat in your midsection) or with PCOS (a medical condition). Try increasing your protein and reducing carbs. Maybe reduce the rice, crackers, and bread and replace with greek yogurt, eggs or egg whites, and higher-protein legumes like black beans.
You can burn more calories by trading the Zumba with HIIT (google it if the term is new).
Finally - do strength training every 2-3 days, to keep your metabolism up. You can do this at home, without weights, in 10-15 minutes. Focus on the larger muscle groups (legs, upper back, chest) and do multi-joint movements, not single-joint.
Edited by: CHERIMOOSE at: 8/1/2013 (13:02)
Fitness Minutes: (3,530)
8/1/13 11:37 A
We need to burn more calories than we consume.... I love eating black beans on a whole wheat tortilla ,topped with cilantro, lime, low fat sour cream. Very filling and tasty..
Fitness Minutes: (2,155)
8/1/13 11:03 A
Hi. I'm not Indian, but most of what I eat for lunch and dinner is South Indian vegetarian. (I do eat meat occasionally and eggs often; and yogurt less often than most actual South Indians do.)
Your diet is already pretty reasonable, so I get where you're coming from in being baffled as to what you can change. Most likely you are simply eating too much to keep from slowly gaining weight (or from losing). I don't know if this is the case for you, but for my family at least the portion sizes tended to be huge, and along with the junk food I did eat it was just too much.
I would suggest first trying to get a grasp of exactly how much (how many calories) you are taking in. It may be much more than you think. It sounds like you cook for yourself, so that should be do-able with the tools on Sparkpeople, if possibly annoying. It's possible you believe you're only taking in 1600 or so calories a day but are actually consuming over 2000; conceivably enough to gain on with such a sedentary lifestyle, especially if you aren't tall. And if that's the case, then creating the 500-or-so calorie a day deficit required to lose about a pound a week would be pretty straightforward: just reduce portion sizes wherever you can until you are in an appropriate range.
I'd also suggest trying to make your exercise more regular, more part of your daily (or almost daily) life. I'm a big believer in reducing the mental barriers to exercise and just doing whatever is the easiest thing to do to get yourself moving, whatever that may be. (And I know that a gym can be a pretty big barrier.) Maybe brainstorm it a bit until you come up with something that feels pretty easy or even appealing to do (even if it's as seemingly little as walking for 20 minutes on your lunch break every day, or something similar) and start there. You can always increase time/intensity later on. It's more important just to be doing something you can always keep up with/fall back on.
Good luck! There's plenty of other people here who were never eating that poorly, just eating too much, and they seem to lose weight the same as everyone else once changes are made. You can do it!
Fitness Minutes: (15,905)
9,717 7/31/13 7:19 P
WEight loss is pretty much the same for most people. It doesn't so much matter what you eat (although quality absolutely matters!) as *how much* of that food you eat.
You do need quality, whole foods for best health, but at the end of the day, what matters for most is the calorie intake they're doing. For you, with a lot of rice, nuts, fruits, etc... measuring is important.
You need to measure every single bite. Even those nibbles of dark chocolate bars! They can add up quickly without you realizing it. The reason people lose weight by cutting sugars or sodas is they are taking in vast amounts of empty calories when they do! It's trickier when you already eat healthy.
Have you entered your information into SP's tracker setup? It will generate a weight loss range for you. At your size, a goal of 1 lb per week is safe and attainable. You can also use SP's workout generator (in the fitness section of the articles portion of the website) to generate programs!
Fitness Minutes: (0)
2 7/31/13 5:14 P
I need help in figuring out my diet and exercise to traverse my journey from 180 lbs to 130 lbs. A little background: I am vegetarian that doesn't drink sodas, doesn't snack on chips/ other such fried food.. occasionally (3-4 times a month) drinks "Lite" Starbucks drinks.. Occasionally (3-4 times a month) has a bite or two of a dark chocolate bar. For years, I have been eating 1 bowl of fiber-rich cereal with 2% milk for breakfast, 3 phulkas (i.e. "lite" indian bread) with sauted vegetable curry (i.e. no creamy gravy or no fried paneer) for lunch,1.25 cup cooked rice with lentils, vegetables and yogurt for dinner, occasionally (3-4 times a week) I drink 1c of homemade chai with 2% milk in the afternoon with 1 light cookie. On days I get hungry between meals, I snack on nuts or fruits or crackers. I have a fairly sedentary lifestyle with ~10 hours in front of the computer, which sometimes extends into 12-14 hour work days. I occasionally (5-10 times a month) work out/ do zumba,i.e. when I can get away from work. Generally, I have good energy levels, just not enough time to head to the gym. This brings me to my questions: 1) I have worked out with personal trainers a couple of months and they have complimented my drive and form, but after the training period I cannot get back on track and working with a full time trainer is too much for my pocket book. I need help in figuring out how to design my own fitness program that I can stick to. 2) In addition to exercise, on the diet front what can I do to lose the 50 lbs excess weight I have put on over the past 10 years. I currently weight 180, which is 6 lbs more than what I weighed in April and there hasn't been any lifestyle or dietary change in these 4 months. (I have gotten myself checked and my throid levels are normal) I feel so hopeless when I read about people losing 20-30 lbs by cuting sodas and sugars from their diet. I don't have any such red flags in my diet.. what do i do? I believe being a lentil eating vegetarian with Indian body type has some correlation to my situation. All the fantastic trainers I worked with (all of them had degrees from leading US universities) could never really come up with a good answer on this front.. I would maintain my calorie intake to 1200-1600 but it's not like my regular calorie intake is much different than that. I would greatly appreciate any insights on this.