I need lots of help with losing weight

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posted by Momo5

I am knew to this so any help would be great. I used to be very active and could eat whatever I wanted. Then I got married and hed 3 girls and that was the end of that. Now I am 5'2" at 180lbs. I still have a lot of my muscle but have a lot of problems with my mid section. Any suggestions??

posted by shortz

First place to start is to assess your diet. Post what a typical day of eating is for you. This next one is going to take some thinking, but it's very important. Try to figure out how many cals you are eating. We can help you out with your example of a typical day of meals, but it's also good for you to get in the habit to keep track.

Second, what is your activity level? We can give you suggestions that will help you.

Lastly, when was the last time you have been to the doc's? It's important to make sure you have a clean bill of health so that you know your imitations, if you have any. He should do a Lipid panel, Thyroid check, check your lungs and heart and if you are close to 40 years old, maybe it would be a good idea to have an ECG done. Although, an ECG is generally done when you have sysmptoms or signs of cardiac problems, it's just nice to have a basline when/if you ever do have problems.

BTW, what is your age?

posted by Momo5

A typical day of eating is a banana or bagel for breakfast, Soup or a frozen lean cuisine meal (or something simialar), and then dinner is usually steak, chicken, fish, or pasta of some sort with veggies or sometimes a potatoe.

My activity level is moderate, I baught a treadmill and I started using that about a week ago, I am trying to find time to start getting back to the gym. I was thinking about going on my lunch, is that a good time to workout or is mornings better?? I like to run but have to build up my stamina again, I played soccer for 13 years so I have no problems with being active.

I went to the doctor about a year ago and I have a low thyroid but I am now on meds for that. Everything else, cholesterol, tryglicerids etc., are just where they need to be and some are low so I am actually healthy for my weight. My heart is healthy too.

I am 27, too young to be this over weight:)

posted by shortz

Perhaps another trip to the doc's is not a bad idea. Having a yearly physical is a good thing. He can order new blood work and make sure your thyroid levels are where they are supposed to be jut in case your meds need adjusted.

It seems that your cal intake is pretty low, but their has to be something. In order to lose weight, you must expend more cals than you consume. So, Before messing with an already low cal diet, begin with low intensity exericsing. Walking is a great way to start. Start ith a moderate pace and keep your target heart rate at the recommended area. It will go up fast at first, but as time passes, you will be able to pick up the pace and be at your target heart rate. Yours may only be at about 110bpm. Remember, this is low intensity, not cardio.

As for your diet, stay awy from breads, pasta and those potatoes. They are very starchy and more difficult to burn. Oats would be a good alternative. Also, vegies also contain carbs, so that is usually enough as a carb source for dinner.

Make sure you are also not eating less than 3-4 hours before bed.

posted by Momo5

I will definately try walking at a moderate pace and keeping my heart rate where it should be. I will definately cut out the starchy carbs too, the only thing I can't cut out comepletely is milk if that is okay. All I drink is milk and alot of water.

I am going to try and refine my diet so it is a little easier to eat 5-6 meals a day instead of 3-4?? Do you have any good food suggestions?

posted by shortz

Meats should include fish, steak/ very lean beef, Chicken breasts, Eggs, Turkey...

Vegies-Most leafy vegies have fiber, so that's ok. Stay away from califlower though and I think there are a couple others that are high on the glycemic index. Carrots are good too.

Legumes- Don't forget these. There are alot of beans that are good for you. Some are high in protien, some are high in carbs. Make sure you know which ones you are buying. Peanuts are in this group too and are def good.

Fruits-You need fruits, don't let anyone tell you differently. You can get away with one or two fruits per day, but don't go over that until you know that ti won't effect your weight, which it probably will

Carbs-Eeek!! Just kidding. Stay away from starches, as stated above. Sugars are really bad for your weight, so stay away from those. Eat carbs according to your activity. If you decide to sit and watch Tv all day, you shouldn't eat any carbs that day (or VERY little) Bananas, oats, wild rice, and certain vegies are all ok.

Milk- I love milk. I can't stop drinking it either. Try some carb solutions milk and see if you like it. If so, you just did yourself a BIF favor. Milk has quite a bit of sugar in it all things considered.

posted by Momo5

Okay, I will try the carb solutions milk. Legumes?? What do they taste like and how would you cook them? Those would definately be knew to me!:)

Now it's only fair that you tell me your age so I know how much experience you have at this bodybuilding sport.

posted by shortz

Legumes are the technical term for things in the bean family. Peanuts are also considered legumes.

I am 25 years old. Been lifting for over 3 years now. I dunno if I know what I am doing, but I have gone from 158lbs to 230lbs in that time frame, 90% of it is muscle. You tell me if I know what I am doing. ;)

posted by shortz

http://www.bbforums.com/showthread.php?t=605

posted by Momo5

It sounds like you know what your doing. I have changed my diet around a little and I have started walking and some light weight lifting for now. I will keep in touch to let ya know how I am doing.

Thanks a bunch for your suggestions and help. If I run into some stopping points or any other questions I will deffinately let ya know:)

posted by serious newbie

Shortz knows how to work out, but getting a flash to work on a camera...

posted by A.B

good advice shortz. your top notch!

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