Fat Loss Questions????

[snyland]

I have been doing cardio for 25minutes in the morning 3-4times per week, 30minutes cardio in the evenings 5 times per week, and lifting 25 minutes 5 times per week in the evenings for 3 weeks and haven't lost a pound!!! I have been watching my fat intake with some slip ups of course. I was wondering if anybody had some tips for me and or diet plans to follow. I have 3 months to lose 15 lbs for my wedding.

[enforcerlady]

You are doing too much cardio. I would say don't do more than 30minutes 5 or six times a week. Others would even say that's too much. Weight loss and body composition is 75% nutrition 25% working out. So you should really focus more on your diet. Focus on increasing your intake of proteins, vegetables, and fruits. Stay away from processed carbs and junk food, keep fat intake low (about 20% of calories), and watch your intake of grains like bread, cereal, pasta, and rice.

[ozigal]

i agree way too much cardio and 25mins of lifting is not all that much. Also why are you watching your fat intake? It is the biggest misconception that "eating fat makes you fat". You should be getting at LEAST 20% of your total calories from fat. There is a link under my signature, i suggest you read it to find out why fat is soooo important if you want to lose fat (i cannot stress it enough). Over-doing cardio is never a good way to lose fat since your body can adapt very quickly and if you're eating too little calories your body thinks it is being starved which means it's going to start using muscle as a preferred source of fuel when your glycogen stores are depleted. Read the stickies in the fat loss section.

[snyland]

What foods would you recommend I get my fat from?

[enforcerlady]

flax oil, fish oil, nuts, even olive oil is OK as is avocado

[snyland]

Thanks for your help. I'll try that. I love avocado!!

[BuffedStuff]

all natural peanut butter is one of my favorite forms of fats just dont go overboard with it.

[lorabeann]

Post up your daily diet and we could help you out more. Post when you eat, how much you eat (grams, oz) and the total calores. You could also try www.nutridiary.com to log your intake for the day.

[ozigal]

egg yolks as well

[snyland]

This is what I have changed my diet to....
730 am- protien shake 150 cal, 1gram fat, I blend a banana in the shake as well.
930am- apple
1200- 1 can of tuna with 2-3 wheat crackers
200pm-yogurt non-fat 100cal
400pm-peanuts or protien bar 2.5gram fat, 160cal
600pm-steak or chicken with salad
I feel alot better eating every 2 hours. I wasn't eating often enough and not eating enough protien. How does this diet plan look to you. I've only been eating like this for one week now.

[twinnett]

Not very balanced...what are the grams of fat/carbs/protein? Each of your meals should have fat, carbs and protein...a piece of fruit is not really a meal

[ozigal]

This is what I have changed my diet to....
730 am- protien shake 150 cal, 1gram fat, I blend a banana in the shake as well.
930am- apple
1200- 1 can of tuna with 2-3 wheat crackers
200pm-yogurt non-fat 100cal
400pm-peanuts or protien bar 2.5gram fat, 160cal
600pm-steak or chicken with salad
I feel alot better eating every 2 hours. I wasn't eating often enough and not eating enough protien. How does this diet plan look to you. I've only been eating like this for one week now.

twin is right it's not balanced. A piece of fruit= not a meal, a yogurt= not a meal, some nuts=not a meal. Like twin said protein+fat+carb with every meal.

[snyland]

Whats your diet like??? Maybe I can get some ideas off of your plan.

[lorabeann]

check out the journaling section. twinnett has a journal and has meal ideas and so do many other women! i check out journals to get meal ideas too!!!

[twinnett]

Check out Sherdi's journal...until very recently, she listed her diet, and it's really really good!