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Home >> Diet Forums >> I'm so confused! >.< Please Help!

I'm so confused! >.< Please Help!

thintowin said: "Also, [url]www.fitday.com[/url] is a great place to keep track of your calories and they break down the percentage of carbs, protein, and fat for you."

thintowin said: "I eat egg whites for breakfast and anytime I want a little snack. And diced eggs on my salad every day for lunch. Peanut butter on whole wheat crackers (YUM!) lite string cheese whole natural almonds chicken fish beef milk yogurt These are everyday staples in my diet. I make sure that any time I eat carbs, I eat some protein with it. It helps your body digest the carbs better. Dry beans are also a great source of protein but I do not care for them."

thintowin said: "Congratulations on your weight loss so far! It looks like you have been doing your research very well. I would definitely say to up your calories intake. I would try 1500-1600 per day to start. It's really weird, but sometimes when you work out so much, you really do need the extra calories to lose weight. And you should never go below 1200 calories a day for a woman. Also, I do believe that that 60% carbs, 20% protein, 20% fats is what is recommended. I find personally that this ratio does not work for me. I do about 50% protein, 30% carbs, 20% fat and most of my carbs come from veggies or fruit. It is fine for you to work out 6 days per week, but make sure to take the one rest day. And listen to your body. If it's telling you to take an extra day off, do it. Everyone reaches a plateau, but please do not get discouraged and quit. You will break through it! One more thing I might suggest is to change up your exercise routine now and again. If you are always walking on the treadmill, try mixing it up a bit and using the elliptical trainer or the bicycles. That will really make a difference to, because your body will be challenged. If yuo do the same thing all the time, your body gets too used to it. Well I hope this helps some and I wish you luck!"

wildlove said: "Thanks for the help guys! There is some good info in there. Thintowin, could you tell me what your sources of protein are? I'm not sure that I have been getting enough, so I'm looking for some healthy choices. Thanks again guys. :)"

wildlove said: "Hello everyone! I'm going crazy and need some opinions please. I’ll apologize now for the length of this post. Sorry! :dazed002: I've been doing some research about calories and the protein/carbs/fats breakdown and exercise and it's leaving me more confused then I already was. It seems there are so many opinions about what is the best route to go for dieting. :talk028: So, I have decided to ask people who I know are actually dieting and see what you guys have decided based on your experiences. Ok, first I'll give you some basic info. I started at 300lb in April 2006 and am now down to 230lb. Most of that time I have been eating 1000-1200 calories per day. Recently, about 2 months ago, I started a new exercise plan. I'm working out 5 days per week. Three days are strength and cardio and the other 2 days are just cardio. I work out for about an hour per day. Since I started this exercise routine I have found myself to be starving and not losing weight, which prompted my research... The first thing I checked was calories needed per day. Wow, was that annoying! Below are some of the calculators that I used and the calories per day they say I need. Here is my info if you would like to run it yourselves: Age=28 Height=5’4” Weight=230 Sex=Female Activity=Exercise/Weight Training 5 days per week. [url]http://www.msnbc.msn.com/id/15321646[/url] 3718 calories per day [url]http://www.mayoclinic.com/health/calorie-calculator/NU00598[/url] 2200 calories per day [url]http://www.muscletech.com/CALCULATORS/CALORIE/Calorie_Calculator.shtml[/url] 2646 calories per day [url]http://nutrition.about.com/library/bl_nutrition_guide.htm[/url] 2319 calories per day Ok, so that is ranging from 2319 to 3718 calories per day that I need to maintain weight. I’ve been eating around 1000-1200 per day. With the large range of suggested calories, I don’t know if I’m eating enough. I know women are never supposed to go below 1000, but I’m wondering if I still might be in starvation mode because of my exercise routine. (Q1) Is it possible to go into starvation mode while still eating 1000-1200 calories per day? (Q2) Any ideas on how many calories I should be eating per day? The next thing I started looking at was the breakdown of what I eat. I have read all kinds of combinations like * 40% carbs, 40% protein, 20% fats* and *60% carbs, 20% protein, 20% fats*. (Q3) Anyone have any good info on what is the best breakdown for an obese person with my exercise routine? Also, I’ve read that it is best to eat 6 mini meals a day. (Q4) How many calories constitute a mini meal? And lastly, exercise. I have read that it is recommended that people who are trying to lose weight should exercise an hour every day of the week. Well, I’ve been reading the weight loss portion of this forum [url]http://www.fitness.com/forum/[/url] and most of the people say that 45 min of cardio is about the max one should do and only 5 days per week because the body needs rest. I’m new to exercise and fitness in general, so I’m not sure who to believe on the subject. (Q5) Does anyone have any ideas on if my exercise program is suitable for my weight loss goals? I’m trying to reach around 130lb by the way. Here are the details on my exercise routine: Monday = 30min full body strength training and 25 min HIIT training (this is where you go 2 min at fast pace and sprint for 1 min doing this cycle for a full 20 min – there are variation on HIIT training) Tuesday = 45-60 min of steady cardio Wednesday = repeat Monday Thursday = repeat Tuesday Friday = repeat Monday Well, I think that is all for now. I’m just kind of freaking out because of the two month plateau and how many different things people say I should be doing. I just want to do things the best way and I can’t decide on what that is lol. I know that everyone is different, but I feel that there has to be some level ground somewhere. Sorry again for the long post, and thanks for taking the time to read it! :whacky011:"

help6363 said: "Hello It's all so confusing, isn't it? .... so much information.... so hard! I'm just going to tell you what worked for me: How much to eat per day To determine the calories I needed for weight loss I used the following link (it's FREE): [url]http://www.calorieking.com/freeprofile/[/url] I shaved 50 calories off the amount I was given per day. If I was losing more than 1 kg (after the first week or so) I put more calories on. If I did not lose any, I shaved more calories off or add more exercise. For a woman, I would NEVER go below 1,200 a day - bad health effects! Also, I am eating 1,200 because I am near the end of my weight loss journey - I was eating more calories than this when I first started. Be careful with going too low with calories - bad health effects. From what I have read try to lose 0.5 - 1 kg per week: anymore and I am not too sure about the negative health effects BUT I bet there are loads! You may be eating too few calories... that may be the reason you are not losing weight. As I lost weight I went back to the calorie counter to determine the number of calories that I needed to eat to keep losing wieght - does that make sense? You can buy a book with the number of calories in food and there are even websites that have the number of calories for free. I also went to my local doctor and asked her to give me a check up and explained what I was doing... so that it was medically okay... Also, I printed off a copy of the healthy food pyramind to ensure that I was eating the correct types of food and how much of each type of food should be in my diet. I did not follow 40% of this and 20% of that so I cannot tell you - sorry! I just used the healthy food pyramind as a guide. I wrote all the food that I ate down everyday to ensure that I had consumed the correct number of calories. It's hard at first but in no time ... it becomes habbit. I always included a small treat and included this in my calorie count. Also, I took a multivitamin tablet each day. Remeber to drink water. Mini-meals: I eat 5 meals a day and have a snack. Not too sure how the calories thing works with breaking it all up. Here's what I do: divide my calories by 6 and try and eat that number of calories for meals and snacks! Of course, if I'm going out to dinner - the calories change for each meal. Exercise: I just do what I like and what works well for me. I do cardio (RPM classes that last for 45 minutes) 5x per week and weights x3 per week. My suggestion is to find something that you like and then you have better chance of sticking to it! I believe that your body needs a rest and that weight training should not be done everyday, unless you are working different muscles... is that right everyone? Hence, I do cardio x5 per week and weight training x3 per week. Start off small and work your way up! You may hit a plateau during your weight loss - that's normal. When it does happen step up the exercise and drink more water. Also, start using a tape measure to monitor your progress - it's amazing how many inches fall off! Also, if the scales do not show up as weight loss then the tape measure will show you that you have lost weight... sometimes... well most the time! Well ... that's what worked for me ... I hope this helps! It has probably confused you even more... good luck! You can lose weight ..... I look forward to reading your success story! Have a great day! Cheers Michelle"