Hi,
I've been losing weight for 8 months. I started in June 2006 weighing 160
pounds. For the first 3-4 months I started doing about 30-45 minutes of
cardio daily and quit eating junk food, fried food, candy, cookies, sodas, etc. My daily calorie intake was about 1500 then. As I lost weight I continued lowering my calorie intake. For the following 4 months or so it was around 1000-1200 and I extended my
cardio sessions to 60 min per day.
The result: general tiredness and losing about 2
pounds in the last month. I want to lose another 10
pounds, but it's clear to me that I need to change what I've been doing.
I'm now trying to bump the
calories up gradually. I've also been doing 30 min of
cardio instead of an hour daily and some
strength training. Any advice on what to do/change/stop doing to reduce my
body fat % and shed a few more
pounds. I'm open to suggestions.
My stats:
Female, age 33
Height: 5'1"
Current Weight: 116
pounds
Starting weight: 160
pounds Goal weight: 105-106
pounds
BF: 28%
Sample menu (around 1350 cal)
Breakfast
Old Fashioned Quaker Oatmeal- Plain, 1 serving
Skim Milk 2%
fat, 1 cup
1 Banana
Flaxseed 1 tbsp
Lunch
Tuna canned in water, 6 oz
Brown rice, long grain, 1/2 cup
1 Egg white
Tomatoes, 2 slices
Romaine Lettuce
1 Orange
Dinner
Yam 1/2 cup
Broccoli
Cauliflower
Romaine Lettuce
Tomatoes
1/2 chicken breast, bone and skin removed
1 carrot
White rice, medium grain, 1/2 cup
Red kidney beans 1/4 cup
Water
~60-64oz
Exercise
30 minutes stationary bike (Monday to Friday)
30 min basic bodyweight
exercises/weight training with 10-
pound dumbbells & 10-
pound ankle
weights (Mon/Wed/Fri)
