Me: 68 inches, 160 lbs, supposedly 19% body fat
My goal: Lose fat
My exercise plan: previously ChaLean Extreme + 2 hours additional exercise + active lifestyle; starting TurboFire with some additional ChaLean Extreme, cycling (2-4 hours on weekends at a leisurely pace) and dance. ~45 minutes intense cardio 6x a week, ~30-45 minutes intense strength training 4x a week, intense intervals 45 minutes 1x a week, yoga 1x a week, low to medium cardio for about 2-4 hours/wk. Physical limits: weak knee
My current diet - estimate (daily): Eggs - 8 whites + 2 whole eggs Chicken breast ~ 1/2 lb a day Vegetables (broccoli, cauliflower, carrots, tomatoes, bean sprouts, spinach) ~ 2 lbs Fruits - about 6-8 servings - mostly apples 1 ear of corn or 1 sm-med sweet potato 1 serving protein shake Olive oil Peanut butter or almonds
I originally started with a Zone diet that I tweaked to make Paleo-esque over time. I haven't been so good about tracking food as I generally eat what's ready. I prepare all my foods beforehand and eat often (2-3 hours). The only time I don't eat something with protein is when I have fruit snacks, which I'm trying to change by incorporating protein shake (not paleo, I know) because I'm just over eggs. The above is based mostly on what I buy at the store each week. I don't eat dairy at all. Sadly, I live in E Asia; fruits, vegetables, seafood, poultry and meats are very expensive. Starches are ridiculously cheap.
- I find that when I try to cut back on fruits, I end up binging on something atrocious that I don't even really like. -
- I used to weigh about 90 lbs more than I do now and struggled to develop a healthy relationship with food and exercise. I find that food journals, weigh ins, etc., while productive for most, are a slippery slope to unhealthy behaviours. - - I have definitely plateaued. I am changing my exercise regimen and looking into changing my diet to lose fat. A bit from the abs, a bit from the hips but mostly from the thighs. -
My question: How do I alter my diet to promote faster, lasting fat loss without feeling deprived?
Make sure you are getting sleep and avoiding caffeine. Your cardio load is a lot and your diet is high carb in support of that. Any tweaks will have to be made carefully...
Here are some small tweaks...
For the intense intervals once a week. Try switching those out for 6-8 sprints in the 60-100m range with a 2 min break between each...
Have cardio work outs just 5 times a week. One of them being your sprints...
If you are eating soy protein that is not a good idea...
Change out one apple for one sweet potato... Or some small change like that.
Reduce the amount of peanut butter and almonds. The chicken is high in Omega 6 and adding peanut butter and almonds adds to the Omega 6 load.
Swap out the chicken once or twice a week for some wild salmon if possible.
Also intermittent fasting. Keep your eating window To 7-8 hrs and fast between. I had great results with 16-20 hr fats. Read up on it to see the benefits and methodical way of introducing.
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