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Anonymous
Hey /fit/ I have a question for you.

I'm 5'8'' and 140lbs. And female (in before no females on the internet). I want to loose 10 pounds, so I've started riding my bike for two hours every other night.

I eat a couple pieces of bread and drink about 2 cups for breakfast. Midway through the day, I eat a peanut butter sandwich, a cup of water or juice, and some sort of snack for lunch. For dinner, I eat either rice or pasta with vegetables and drink skim milk, water, or juice. Every once and a while, I'll have some chicken with my dinner. I generally finish the day off with some more water and a Popsicle or some applesauce.

My question is, am I doing it right? Especially the food intake. Peanut butter is kinda fattening (but I only use the reduced fat kind) and I'm eating a lot of carbs. Is there some other food that I could be eating for lunch (preferrablly something that could be made quickly and doesn't involve seafood)? And is two hours of bike riding enough? Should I be doing more?

Thanks!
>> Anonymous
Whole wheat bread only, chicken and turkey is healthy as fuck for you, brown rice only, no juices
>> Anonymous
Stop binge eating and stick to 3 meals a day.

No damn peanut butter, applesauce, or anything that contains high amounts of sugar and fats.
>> Anonymous
More water, more protein, less popsicles and juice
>> Anonymous
>>254215

Don't listen to this anon. Peanut butter is fine. Sure it has some saturated fat, but the majority of the fat in peanut butter is the kind you need, such as polysaturated and unsaturated fats.

Also, try to eat 5-6 smalls a day. It will keep your metabolism up. Snacking throughout the day is fine as well. Find your BMR and keep track of calories.
>> Anonymous
>>254218
OP here.


I think my BMR is 1484.9. So do I need to meet that or eat less than that? I'm really new to this stuff.
>> Anonymous
>>254218
What?

At 15 grams of fat and 3 grams of Sat. fats per 2 TABLE SPOONS.
And even that reduced fat stuff it bad considering how much fats is still packed into such a small serving size.

Sure, it's fine for a small snack every now and then.
And by "every now and then" I mean at the maximum, twice a week.
>> Anonymous
>>254226
So what's a better lunch? Meat? I gained weight after I started eating peanut butter everyday (of course, I went on vacation and had a birthday, so I attribute those to my gaining 5 pound as well).
>> Anonymous
I agree with 254218

Also if you like cereal you could try some Kashi Golean . Quick, cold, and refreshing and pretty healthy too. Actually anything kashi is pretty good and healthy but maybe I'm biased.

Salads are pretty quick and you can tweak them big time to your tastes. I personally like the prewashed spinach salads and then I just add what ever I want, normally at least black beans.

Oh and you might want to try giving your body more nutrients for breakfast as it should give your metabolism a better start.

As for your lunch, are you eating whole grain bread with no high fructose corn syrup? Also is the peanut butter natural with no hydrogenated crap?

Other than that you sound like you are on to a good start, now you just have to tinker with it a bit and keep up with it.
>> Anonymous
>>254226
Eating fat does not make you fat. You need fat to live. Okay, so 15 grams of fat minus 3 grams saturated fat is still 12 grams of healthy fats. I will agree with you that peanut butter should be eaten in moderation, but a daily serving of peanut butter is perfectly fine.
>> Anonymous
>>254221

The amount you eat depends on how active you are. Use these guidelines. But since you are trying to lose fat, subtract about 500 calories from your total after you do the calculation below. A deficit of 500 calories a day for 1 week equals 3500 calories, which is approximately a pound. A healthy amount to lose per week is 1-2 lbs, so you could cut 500-1000 calories from your daily total.

1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
>> Anonymous
>>254280
This man knows what he is saying.
>> Anonymous
10 lbs is a fairly simple amount to lose. How soon are you trying to lose the weight? Then think about this. If you trying to lose that amount in a month. Then break the 10lbs into smaller goals. Yes, bicycling for 2 hours is a good start. I would think that you could do more. Do jogging for 30 mins and do bike riding for 130 would be better. I think jogging would activate more muscles and cause greater calorie burning.
>> Anonymous
im no expert or anything but running 30-40 mins a day, monday through friday allowed me to lose 20 lbs in 2-3 months without changing my diet. i think you should do more running instead of bicycling and try taking in less calories while eating healthier.
>> Anonymous
>>254221
Woops. OP here again. I meant to say that my BMR is 2748.4
>> Anonymous
>>254474
way to troll faggot MY bmr is like 1982 and I'm a dude


Also oatmeal for breakfast. EVERY DAY
Don't care if you don't like it, oatmeal goes down the hatch
>> Anonymous
     File :-(, x)
>> JL523 !Je.61Huaqc
Fuck the juice, Fuck the popsicles. Keep doing what you're doing if you're losing weight. Just cutting out the juice and popsicle is 200+ calories. Lay off the sugar, do 45-90 minutes of cardio 5 days a week. Try mixing in some running. And you'll lose those 10lbs in a month or less.
>> Anonymous
You could always starve. It's really easy if you find a hobby.
>> Weightloss. Nex
I think you should try something a bit different. I helped one of my friends lose 35 lbs in 2 weeks with this, but he was a guy so you might have to adjust it to fit your metabolism.

First off,I think your diet could use some work. It lacks variety, and you should take some vitamin supplements as well. The nutrient content in soil is so depleted from farming the average person has several vitamin/mineral deficiencies. With the proper vitamins and minerals your body will function better.

I would also recommend upping your liquid intake dramatically to about 1/2 to 1 gallon of water/day. Water has no calories and will do nothing but help flush your system and make your body run better.

For your diet your caloric intake should be dependant on your individual metabolism. Your total calories consumed should be about 50%carbs, 25% proteins, 25% fats.

For your exercise i think you need to make some serious changes. You should look up HIIT and start doing that along with a weightlifting program. IK weightlifting isnt very feminine, but doing the right kind of weight lifting can help your body use up all the protein it takes in, boost your energy, and burn more carbs. By doing HIIT and weightlifting instead of biking you can exercise less and eat more, while still losing weight.

I have a short but complete guide to weightloss/dieting/fitness that i can email you if you want.
>> Anonymous
>>254209
why are you eating so many carbs and so little fat and protein?
>> Anonymous
>>254904
>average person has several vitamin/mineral deficiencies
Liar, liar, pants on fire! Or give a citation.
>> faggot !kzxLmJyzX.
>>254904

Disregard this post, he is clearly too busy having cocks rammed into his brain, as if it wasn't obvious enough from reading this:

>>I helped one of my friends lose 35 lbs in 2 weeks with this

>>Your total calories consumed should be about 50%carbs, 25% proteins, 25% fats.

>>You should look up HIIT


---------------

http://www.arrse.co.uk/cpgn2/Forums/viewtopic/t=98420.html
http://rapidshare.com/files/97117043/burn_the_fat__feed_the_muscle_-_tom_venuto.pdf.html

Read them, it will be more use to you than any programme you are ever given.
>> Anonymous
I'm in a similar scenario and have a BMR of 1740. If I use the 500 kcal deficit idea, this will bring me to 1240 kcal per day. I'm pretty sure this is an unhealthy amount and make my body go into starvation mode.
Is it better to eat about 1500 kcal per day and just exercise a bit more to increase the kcal I require per day?
Loltoolazytomakemyownthread.
>> Anonymous
>>255417
Er, my current BMR x activity is 1740.
>> Anonymous
>>I'm 5'8'' and

Anyone who says they are female but are taller than me is a male pretending to be female.
>> Anonymous
>>255417
Not the same guy, but I also need to know this before I start cutting.
>> Anonymous
As a general rule though, most nutrition experts recommend never going below 1,000-1,200 calories a day if you're dieting on your own.
>> Anonymous
>>255417

http://www.calorie-count.com/forums/post/28742.html
>> Anonymous
NATURAL PEANUT BUTTER IS A GREAT SOURCE FOR PROTIEN
>> Anonymous
OP here.

>>254995
Cause fats and proteins are generally expensive and most of my money right now is going towards paying back my student loans. Are there any proteins or fats that are less expensive than meat and such?

>>254548

This sounds like sound advice. I'll give it a go. Would DDR be just as good as running?

>>254485
I love oatmeal! I'll be doing this.
>> Anonymous
>>256276
no to DDR. Running is best.
Try running early in the morning.
>> Anonymous
     File :-(, x)
look into getting natural PB it has no sugar added which is what gets you with PB. (You need to eat fat or else you will die). Cut out the pasta and rice if you can, their carbs will make it harder to loose that weight. Also the goal of cardo is to keep your target heart rate up so you burn off the calories. So consider walking/running/swiming on the days you dont ride your bike. 45 mins 6 day a week is plenty of activity for staying in shape.
>> Anonymous
OP here.
>>256312
Is jogging in place okay? Or around the house? I live in a BAD neighborhood and have no one to go with me. My friend is fine to rides bikes with, but he won't run with me. That's why I was hoping DDR would be just as good. I can't afford a treadmill either.

>>256327
If I cut out the rice and pasta, I'll loose weight fast...but won't I gain it back when I go back to a normal diet? I'm trying to make a small lifestyle change so that I can weight 130 and stay that way. I have a feeling that I'd go back to 135 very quickly if I cut all of the carbs out of my diet.

Just so everyone knows, I weighed 135 for two years then went to 140 about a week ago. My main goal is to get back to 135 (which shouldn't be bad), but I figured while I was at it, I'd try to go to 130.

Just wondering, is 130 too little for someone of my height? I've been reading that 140 is supposed to be perfect, but that seems like too much. I'd love to be 130 if possible, but I don't want to jeopardize myself.

Thanks to everyone that's replied so far! You guys are really nice here.