Weight reduction advice

[Smoothie]

hi. i've just started running twice a week in this special programme, which claims to make me able to run for at least half an hour in three months. i'm gonna run three times a week. i've also just started doing half an hour yoga two times a week. besides from that, i bike at least five times a week for 40 -60 minutes per day.

i really wanna lose some weight, but do any of you clever people know how many calories i should eat per day, with this exercise-plan, to lose weight in a healthy way? i know that i'm probably gonna lose body fat and gain muscles instead, but still i wanna have my diet on it too.

i'm about 138 lb and i'm 5'8''.

thanks!

[Ara]

Heya i'm not much help with the how many calories you should eat, but you could try down sizing your meal portions so you're only eat 3/4's of what you did before? This worked for me :)

Also, that running plan sounds very interesting do you mind telling me the details? I've been thinking it's high time i got fitter...lol

[Tigerlily]

I wish I weighed your weight and I'm only 5'2. :o

[absentmindedfan]

i really wanna lose some weight, but do any of you clever people know how many calories i should eat per day, with this exercise-plan, to lose weight in a healthy way? i know that i'm probably gonna lose body fat and gain muscles instead, but still i wanna have my diet on it too.


I run 2 miles, swim and do yoga 3 times a week and cycle and row for about 15mins each 2 times a week. I eat between 1500 and 2000 cals a day and after a period of steady weightloss I have stopped losing weight, I think I am building muscle. Bear in mind if you eat too little your metabolism will slow and you'll stop losing weight, which has happened to me to some extent as I'm not really topping 1500 cals a day.

Here (http://www.caloriecontrol.org/calcalcs.html) is a good site for calculating roughly whatyour calorie intake should be, and advice on how to lose weight with it too.

[RachelJune]

As I understand it, the recommended daily calorie allowance for women is typically 2000 calories. In order to lose weight you should aim to take 1200 to 1500 calories a day in addition to regular exercise, to lose around 1-2 lbs in a week. I

'm afraid to admit I'm a bit of a serial crash dieter so if I want to lose weight quickly I cut down to 1000 calories a day. The weight comes off rapidly during the first couple of weeks, but it is only a quick fix as you're metabolism inevitably plumets as a result. 1500 is probably sensible for steady and healthy weight loss, and you're less likely to feel hungry and binge!

[Smoothie]

i was thinking i was gonna eat between 1200 - 1800 cals a day - just to keep my metabolism up. other than that i'm gonna eat loads of "negative calories" food, and cut out all refined sugar and other nasty things.
you think that's gonna work?

for tigerlily: i bet you look prettier than me, anyway, since you're probably more womanly looking, and more "ethnic" - my hair is an inch, i don't shave, and i don't want to, i have blue eyes and boringly brown hair and freckles. i just wanna be stronger, fitter, and able to do fantastic things with my body.

and for ara:





1. day (F.x. monday)

2. day (F.x. wednesday)

3. day (F.x. saturday)
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week 1
day one
5 min. walk
1 min. run
5 min. walk
1 min. run
3 min. walk
day two
5 min. walk
1 min. run
5 min. walk
1 min. run
3 min. walk

day three
5 min. walk
2 min. run
4 min. walk
1 min. run
2 min. walk

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week 2
day one
5 min. walk
2 min. run
4 min. walk
1 min. run
2 min. walk

day two
5 min. walk
2 min. run
4 min. walk
2 min. run
1 min. walk

day three
5 min. walk
2 min. run
4 min. walk
2 min. run
1 min. walk

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week 3
day one
4 min. walk
3 min. run
4 min. walk
2 min. run
1 min. walk
day two
4 min. walk
3 min. run
4 min. walk
3 min. run
1 min. walk

day three
3 min. walk
4 min. run
3 min. walk
3 min. run
1 min. walk


week 4
day one
3 min. walk
4 min. run
3 min. walk
3 min. run
1 min. walk

day two
3 min. walk
5 min. run
3 min. walk
4 min. run
1 min. walk

day three
2 min. walk
8 min. run
5 min. walk

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week 5
day one
3 min. walk
5 min. run
3 min. walk
4 min. run
1 min. walk

day two
2 min. walk
6 min. run
2 min. walk
5 min. run
1 min. walk

day three
2 min. walk
10 min. run
5 min. walk


week 6
day one
2 min. walk
6 min. run
2 min. walk
5 min. run
1 min. walk

day two
2 min. walk
7 min. run
2 min. walk
6 min. run
1 min. walk

day three
2 min. walk
12 min. run
5 min. walk


week 7
day one
2 min. walk
7 min. run
2 min. walk
6 min. run
1 min. walk

day two
2 min. walk
8 min. run
2 min. walk
7 min. run
1 min. walk

day three
2 min. walk
14 min. run
5 min. walk


week 8
day one
2 min. walk
8 min. run
2 min. walk
7 min. run
1 min. walk

day two
2 min. walk
9 min. run
2 min. walk
8 min. run
1 min. walk
day three
2 min. walk
16 min. run
5 min. walk

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week 9
day one
2 min. walk
9 min. run
2 min. walk
8 min. run
1 min. walk

day two
2 min. walk
10 min. run
2 min. walk
9 min. run
1 min. walk
day three
2 min. walk
20 min. run
5 min. walk

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week 10
day one
2 min. walk
10 min. run
2 min. walk
9 min. run
1 min. walk

day two
2 min. walk
11 min. run
2 min. walk
10 min. run
1 min. walk

day three
2 min. walk
23 min. run
5 min. walk


week 11
day one
2 min. walk
11 min. run
2 min. walk
10 min. run
1 min. walk

day two
2 min. walk
12 min. run
2 min. walk
11 min. run
1 min. walk

day three
2 min. walk
26 min. run
5 min. walk

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week 12
day one
2 min. walk
12 min. run
2 min. walk
11 min. run
1 min. walk

day two
2 min. walk
13 min. run
2 min. walk
12 min. run
1 min. walk

day three
5 kilometre or
30 min. run



-remember to strech out every time you do it!

my boyfriends mom did the whole plan, and she's now able to run for 30 min. straight out:)

[Wishin986]

i was thinking i was gonna eat between 1200 - 1800 cals a day - just to keep my metabolism up. other than that i'm gonna eat loads of "negative calories" food, and cut out all refined sugar and other nasty things.
you think that's gonna work?


Not to sound negative but "negative calorie" foods are a myth. There is no way that your body can burn more calories than the calories in most of the foods on the lists that these websites provide. the closest thing to a "negative calorie" food is celery bc its mostly water and cellulose, which cant be digested so it just passes through. However, the foods that are usually listed on these "negative calorie" foods won't hurt you as they are generally relatively low cal fruits and veggies. In the end, a calorie is a calorie so I would still count them in your total number.

I think 1200-1800 is a good idea - if you start running a lot more, in the later weeks I would definately make sure to get more around the 1800 for energy etc. but I think its a good healthy plan. I hope it works out well for you! :) I had noticed before, though, I think you suffered from eating disorders? be careful not to fall back into bad habits through dieting if you have :o

[Ara]

Lovely thank you smoothie! I'm going to start doing this after i get back from ym holiday i think :D

[sugarmouse]

I do believe negative calorie foods work.I eat lots of them whenever I lose weight.I know the concept is misleading as all foods have calories.but i do believe the more of them you eat as a percentage of your diet,the more weight you will lose.

[Smoothie]

yeah, that's my thoughts about it too.

and for wishin: yeah, i have suffered from an ED, but now i'm trying to get to know my body better, to make myself more comfy about it, and i'd love to be able to run when i need some time for myself, instead of just getting annoyed at everyone:) and the yoga part is to get my body more fit and healthy.

[Maisiepaisie]

Isn't the idea with negative calorie foods that you burn off more calories eating them than the calories they contain? I remember reading that somewhere and it seems to make sense.

[Wishin986]

and for wishin: yeah, i have suffered from an ED, but now i'm trying to get to know my body better, to make myself more comfy about it, and i'd love to be able to run when i need some time for myself, instead of just getting annoyed at everyone:) and the yoga part is to get my body more fit and healthy.

sounds good! ive heard running and yoga really help in that department :)

[Smoothie]

yeah. it feels good too.

[treehugga]

Vary your exercise routine. Our bodies adapt to the same routine day in day out.

Include adequate protein or your body will hang on to fat stores. 2 seves a day EG porridge for breaky and tofu with another meal and/or nuts and seeds, lentils, beans etc.

Include weight training in your routine. This will NOT make you bulk up, but will firm up your body quicker and studies have shown that if you weight train you burn calories for twice as long than with cardio alone. Aim for 2-3x per week.

Consume 5-6 smaller meals per day instead of 3 main meals.

Drink lots of water!

[sugarmouse]

Isn't the idea with negative calorie foods that you burn off more calories eating them than the calories they contain? I remember reading that somewhere and it seems to make sense.

yes.And I believe it to be right.If it is not, then for whatever reason,eatin the foods that are supposedly negative calorie, as a major part of my diet..makes me lose weight.thats good enough for me! theyre healthy foods aswell..

[thecatspajamas1]

I've heard that 1,500 calories is a good amount, but it depends on your specific body. You could try eating as you normally do for a few days, and calculate how many calories you NORMALLY eat, and then subtract calories according to how much you want to lose. I think a pound of fat is 3500 calories, and to lose faster than 2 lbs/week is too fast.

[sindii]

Im regularly have to get my weight down for competition and a good routine of long steady and short fast cardio ie running or biking really does the trick.
Also add some weights or body resistant excercises to keep toning the body.
You also need to maintain a good balanced diet which keeps your metabolism high. If you eat too little you really slow down your metabolism and when you actually eat proper you pack weight back on so easily.
Also if you want to burn fat you need to eat fat so the body learns to use it as a fuel source, that way when you are running low on fat from food the body will take it of your ass :)

[thecatspajamas1]

Smoothie, I'm wondering how much you plan to lose because according to this height-weight chart, your weight is really good:

http://www.healthchecksystems.com/heightweightchart.htm

[Kitiara]

I seem to be gaining weight since going vegan. I started out 8stone and over the past two or three months I've managed to gain another stone.

Im not overweight but I am very self concious.

I don't know the cause of this but I keep putting it down to the amount of bread I am consuming, the thing is I seem to keep going back to it.

I'd like to get back down to 8 stone. Any advice?

(Im sorry if there are other threads like this but it seems most vegans are loseing weight rather than gaining)

[fiamma]

Increase the amount of physical exercise you do, maybe get checked out by your doctor to ensure there are no underlying symptoms, try to eat less bread and more fibre-rich beans and veggies maybe. Drink more water. Just some suggestions off the top of my head. Let us know how you get on.

[herbwormwood]

1 stone is quite a lot to gain over 2 or 3 months.
Were you underweight to begin with?
8 stone does not sound like a lot.
Do you have a history of weight fluctuations?
I agree it would be a good idea to get checked out by a doctor.
I think any doctor would be happy to check over someone who had suddenly gained a stone.

[PygmyGoat]

Are you eating a lot of bread because you are stuck for meal ideas?. There are tons of recipes about, here, and other online places. Try and eat more imaginatively than you used to, and experiment! :D .
Wish I was 9 stone again! :( ..........

[sugarmouse]

I agree.experiment more with cooking, bread always makes me pile the weight on if I eat a lot of it:( but its so easy to!

[harpy]

The other thing about bread is that it can be very more-ish, especially the non-wholemeal kind: something to do with its glycaemic index (burns up fast so that you get a blood sugar spike followed by a dip). Eating a few nuts is likely to satisfy you for longer.

[flycat]

I actually lost 10 pounds during my first months.... Whole grains/bread is actually the basis of a vegan diet. The bottom of the food pyramid so to speak. Just make sure the grains your eating are whole and not "white". I found I gained weight (recently) from cutting out artificial sweetner, which means I was drinking sugared drinks.. OMG I gained 10 pounds back! So sugar is definitely something you should try and restrict!!