Re: Is this enough to lose weight ?
1 kg per week is too much. It is recommended to loose about 2 lbs per week. So maybe have your goal to loose 4 kgs instead. :)
Re: Is this enough to lose weight ?
If you are losing half a kilo a week you are doing everything right!
Re: Is this enough to lose weight ?
1 kg per week is too much. It is recommended to loose about 2 lbs per week. So maybe have your goal to loose 4 kgs instead. :)
Mizsani 4kgs in a month is what I aim for but what i actually loose is far less :D
Re: Is this enough to lose weight ?
I am following the same routine + i remain super active on weekends in house chores etc.. though quite slowly but i think this is working for me now !!
Re: Is this enough to lose weight ?
If you are losing half a kilo a week you are doing everything right!
can you please share with me your food diary. i just want to have an idea whether i am filling my diary right !! because i eat pait bhar k but MFP always tells that i am are taking too few calories..
Re: Is this enough to lose weight ?
Mizsani 4kgs in a month is what I aim for but what i actually loose is far less :D
Well you cannot keep following the same routine and loose the same amount. Your body gets used to it. Thus, you have to increase the intensity. Since you walk, keep increasing your speed and distance. Eventually you should be running. Additionally, lift weights to build more muscles and do sit-ups. The more muscle you have, the more calories you burn no matter what activity you are doing. Plus, muscle weights more than fat so your weight might me the same one week, but you would have lost fat so measure inches too for a better way to measure change. :)
can you please share with me your food diary. i just want to have an idea whether i am filling my diary right !! because i eat pait bhar k but MFP always tells that i am are taking too few calories..
Make sure you are entering the right servings. Measure using a measuring cup so you know exactly how much you are eating. Do not forget sauces, sides etc. Ex: a tablespoon of hummus has almost 200 calories. If you forget to enter that, then it will tell u that u r eating too few.
Plus, rot is are not right on MFP. It says 90 calories for two rotis and I know the way I make rot is, it must have at least 100-150 calories in each. If something is simple, I add the ingredients and save my own recipes instead.
Re: Is this enough to lose weight ?
can you please share with me your food diary. i just want to have an idea whether i am filling my diary right !! because i eat pait bhar k but MFP always tells that i am are taking too few calories..
Sure, First of all, you should have a food measuring scale and measuring cups. I don't know where you are located (I am guessing Europe or Pakistan due to the Kgs instead of lbs) but I am sure you can get these even in Pakistan esp. the measuring cups. It made a huge difference to me when I started to use these. If you just look at your food portions and guess you are likely to make mistakes. Also, in the beginning weight goes down fast but then the weight loss slows so if you had been seeing a kilo a week loss before less you may not see that for 2 weeks now.
Remember it didn't take a few months to gain all that weight so it won't take the same to lose it. 1 kg is equal to 2.2 lbs so 1/2 a kilo is roughly a lb. Weight Watchers says that people are likely to lose 1/2 a pound to 2 lbs a week or their diet. As long as you are losing steadily that should be good. I am sorry this diary that I Posted below doesn't have any salan roti but if I do that and can't find beef salan I put in lamb curry instead or I put in the meat and add the oil and/ or yogurt if there was any there, depending on how much gravy/ shorba I consumed. Hope this helps
Breakfast
Steel Cut Oatmeal 1/4 cup (cooked not dry) the kind you cook on the stove
1/2 tsp chia seeds (pre soaked in water)
ground flax seeds 1/2 tbs
1/2 cup milk fat free / skim (I put 1/4 cup in tea and 1/4 in the oatmeal)
10-20 blueberries
splenda packets 6 tsp (in tea and in oatmeal)
all teh above go into the oatmeal
1 cup of spinach salad or other salad greens
light salad dressing 1/2 tsp
1/2 tsp evening primrose oil
1/2 fish oil (this and the above I take as supplements but they do have calories )
Lunch
2 slices of 35 calories 100% whole wheat bread
1 cup of frozen vegetables from Aldi (a store here , it could be any vegetables realy), the count is 40- 50 calories per cup
1/2 tsp light ranch dressing
dal cooked 1/3 cup (this had no oil/ tarka/ baghar but if you do then add oil separetaly like 1 tablespoon or so , more or less if you think it was less). I usually put in 1 tablespoon or half tablespoon as I take out the dal that has been pre cooked for everyone sometimes. But in this case I removed some dal and put in in the fridge for myslef before adding oil baghar)
Sardines in oil 1/2 can
Cherries (fruit) 1 cup fresh
Dannon peach yogurt light 1 container
Dinner
3 egg whites
Onions chopped 1 tbs
cooking spray (pls be careful with this and don't spray liberally, I put on one spray that lasts about a second and that is 7 calories) You can just add it as quick calories if you can't find it or let it go as 7 calories is not much but if you are doing 2-3 sprays then you should).
shredded cheese part skim I can't find 1 tbs so I put in 1/12 of a cup something like .12 or so)
100 calories multi grain flat bread. This is great as its just like roti.
Snacks
Banana
Sunade Cone from Aldi triple chocolate
Total calories 1254
reaming calories for me 312 as I earned 366 calories from working out as well)
I don't work out very much as I have bad knees and a bad back. When my knees start hurting then I switch back to walking and that too not very brisk).
Re: Is this enough to lose weight ?
^ what bread are you using? I tried looking and the lowest calories I found was 50.
Re: Is this enough to lose weight ?
^ what bread are you using? I tried looking and the lowest calories I found was 50.
I am using 100% whole Wheat Bread by Healthy Life that is the company's name is Healthy Life. I can find it at Walmart and local grocery stores easily. One slice is 35 calories
Re: Is this enough to lose weight ?
Well you cannot keep following the same routine and loose the same amount. Your body gets used to it. Thus, you have to increase the intensity. Since you walk, keep increasing your speed and distance. Eventually you should be running. Additionally, lift weights to build more muscles and do sit-ups. The more muscle you have, the more calories you burn no matter what activity you are doing. Plus, muscle weights more than fat so your weight might me the same one week, but you would have lost fat so measure inches too for a better way to measure change. :)
Make sure you are entering the right servings. Measure using a measuring cup so you know exactly how much you are eating. Do not forget sauces, sides etc. Ex: a tablespoon of hummus has almost 200 calories. If you forget to enter that, then it will tell u that u r eating too few. Plus, rot is are not right on MFP. It says 90 calories for two rotis and I know the way I make rot is, it must have at least 100-150 calories in each. If something is simple, I add the ingredients and save my own recipes instead.
this is indeed a good idea to buy a scale for exact measuring of food. i'll definitely do this inshaAllah. but on the exercise side i think its very difficult for me to go into weight training etc. i hardly take time out to go for a walk. wo b batchon se chupp k :) but what do u say about rope skipping ?? i can manage it at home whenever i get 10-15 mins away from kids. but is it really beneficial like running etc ??
Re: Is this enough to lose weight ?
Sure, First of all, you should have a food measuring scale and measuring cups. I don't know where you are located (I am guessing Europe or Pakistan due to the Kgs instead of lbs) but I am sure you can get these even in Pakistan esp. the measuring cups. It made a huge difference to me when I started to use these. If you just look at your food portions and guess you are likely to make mistakes. Also, in the beginning weight goes down fast but then the weight loss slows so if you had been seeing a kilo a week loss before less you may not see that for 2 weeks now.
Remember it didn't take a few months to gain all that weight so it won't take the same to lose it. 1 kg is equal to 2.2 lbs so 1/2 a kilo is roughly a lb. Weight Watchers says that people are likely to lose 1/2 a pound to 2 lbs a week or their diet. As long as you are losing steadily that should be good. I am sorry this diary that I Posted below doesn't have any salan roti but if I do that and can't find beef salan I put in lamb curry instead or I put in the meat and add the oil and/ or yogurt if there was any there, depending on how much gravy/ shorba I consumed. Hope this helps
Breakfast Steel Cut Oatmeal 1/4 cup (cooked not dry) the kind you cook on the stove 1/2 tsp chia seeds (pre soaked in water) ground flax seeds 1/2 tbs 1/2 cup milk fat free / skim (I put 1/4 cup in tea and 1/4 in the oatmeal) 10-20 blueberries splenda packets 6 tsp (in tea and in oatmeal) all teh above go into the oatmeal 1 cup of spinach salad or other salad greens light salad dressing 1/2 tsp 1/2 tsp evening primrose oil 1/2 fish oil (this and the above I take as supplements but they do have calories )
Lunch 2 slices of 35 calories 100% whole wheat bread 1 cup of frozen vegetables from Aldi (a store here , it could be any vegetables realy), the count is 40- 50 calories per cup 1/2 tsp light ranch dressing dal cooked 1/3 cup (this had no oil/ tarka/ baghar but if you do then add oil separetaly like 1 tablespoon or so , more or less if you think it was less). I usually put in 1 tablespoon or half tablespoon as I take out the dal that has been pre cooked for everyone sometimes. But in this case I removed some dal and put in in the fridge for myslef before adding oil baghar) Sardines in oil 1/2 can Cherries (fruit) 1 cup fresh Dannon peach yogurt light 1 container
Dinner 3 egg whites Onions chopped 1 tbs cooking spray (pls be careful with this and don't spray liberally, I put on one spray that lasts about a second and that is 7 calories) You can just add it as quick calories if you can't find it or let it go as 7 calories is not much but if you are doing 2-3 sprays then you should). shredded cheese part skim I can't find 1 tbs so I put in 1/12 of a cup something like .12 or so) 100 calories multi grain flat bread. This is great as its just like roti.
Snacks Banana Sunade Cone from Aldi triple chocolate
Total calories 1254 reaming calories for me 312 as I earned 366 calories from working out as well) I don't work out very much as I have bad knees and a bad back. When my knees start hurting then I switch back to walking and that too not very brisk).
oh thank you so much eastern11.. where i make mistake is that when i add in my food diary like e.g " home made indian daal masoor " i dont add oil seperately in diary.. i considered it to be already counted !!
i think what's still helping me is that my food is super simple and does not include things like suaces, dressings and sweets of any type etc like yesterday my breakfast was 2 bran Bread slices= 1 cup sugar free tea with low fat milk + 1 fried egg (fried in 1/2 tsp olive oil).. same is with lunch 3-4 types of fruits + sugar free whole wheat biscuits... dinner at around 6:30 pm 1 medium size chapati, fresh green salad 1 cup, very small amount like 2tbsp of sabzi salan(regular home made) .. and as per MFP these are hardly1000 calories :(
Re: Is this enough to lose weight ?
Instead of cutting down on nutrition even further, I'd highly recommend trying interval training as an exercise routine. It worked like magic for me - all these years I was running for 30-40 mins with not much to show in terms of weight loss. I switched to interval training and I've lost 9 lbs in 3 months. Diet wise I haven't made any drastic changes in terms of what I eat - just how much and when.
Re: Is this enough to lose weight ?
I am using 100% whole Wheat Bread by Healthy Life that is the company's name is Healthy Life. I can find it at Walmart and local grocery stores easily. One slice is 35 calories
Thanks! I found one for 40 calories so I just bought it. I am still keeping a look out for the 35 calories one for next time. :)
this is indeed a good idea to buy a scale for exact measuring of food. i'll definitely do this inshaAllah. but on the exercise side i think its very difficult for me to go into weight training etc. i hardly take time out to go for a walk. wo b batchon se chupp k :) but what do u say about rope skipping ?? i can manage it at home whenever i get 10-15 mins away from kids. but is it really beneficial like running etc ??
I think any exercise is better than none. If you are moving around and doing something, then it is better than doing nothing. Maybe you can do some crunches, squats, lunges, jumping jacks, etc at home as you find time so your muscles would get toned.
oh thank you so much eastern11.. where i make mistake is that when i add in my food diary like e.g " home made indian daal masoor " i dont add oil seperately in diary.. i considered it to be already counted !! i think what's still helping me is that my food is super simple and does not include things like suaces, dressings and sweets of any type etc like yesterday my breakfast was 2 bran Bread slices= 1 cup sugar free tea with low fat milk + 1 fried egg (fried in 1/2 tsp olive oil).. same is with lunch 3-4 types of fruits + sugar free whole wheat biscuits... dinner at around 6:30 pm 1 medium size chapati, fresh green salad 1 cup, very small amount like 2tbsp of sabzi salan(regular home made) .. and as per MFP these are hardly1000 calories :(
I never knew we had to add oil separately too… hmmm. Well, IMO you should add two small snacks in the middle of your three meals. It will keeps your metabolism up and you will not have cravings.
Re: Is this enough to lose weight ?
oh thank you so much eastern11.. where i make mistake is that when i add in my food diary like e.g " home made indian daal masoor " i dont add oil seperately in diary.. i considered it to be already counted !! i think what's still helping me is that my food is super simple and does not include things like suaces, dressings and sweets of any type etc like yesterday my breakfast was 2 bran Bread slices= 1 cup sugar free tea with low fat milk + 1 fried egg (fried in 1/2 tsp olive oil).. same is with lunch 3-4 types of fruits + sugar free whole wheat biscuits... dinner at around 6:30 pm 1 medium size chapati, fresh green salad 1 cup, very small amount like 2tbsp of sabzi salan(regular home made) .. and as per MFP these are hardly1000 calories :(
Well, it seems like you are consuming 1000 calories a day to me as well and counting them correctly as well. And you are losing weight so you are doing the right thing! You are not going to lose 5 kgs a week, sorry, that might have been true if you weighed 400 lbs and ate 650 caloires a day. If you follow a 1200 calorie diet you should expect to lose 1-2 lbs a week that is half kilo to a kilo.
Things like" home made masoor ki daal" are tricky, they may have oil added to them or maybe not. You can check the calories in masoor ki dall, cooked or urad dal (these don't have oil added to them)etc. and see if the calories are the same as home made masoor ki dal.
Your exercise is fine too. Not everyone can exercise a lot. Yes, its good too but people may have medical issues like I have and may not be able to exercise at a moderate pace and still lose weight. Its all about will power and consistency.
And oh yes, if you can jump rope, that is much better than just walking. It burns a lot of calories.
Re: Is this enough to lose weight ?
i have started rope jumping .. lets see how it helps me !! .. though my scale is really slow in showing progress i am indeed losing inches. :)
LucyMay! I have never heard if interval training. i'll definitly find out.. thanks :)
Mizsani! do u know any specific exercise to lose belly fat ?? rest of my body though not exactly toned but its not flabby as well.. but my belly !! :(
Re: Is this enough to lose weight ?
If you want to loose the fat, then u have to do cardio… It goes away from different areas at different times so just be patient. However you could try different types of abs exercises/crunches to tone. I honestly do not know any other abs exercises except crunches. However, my belly is oddly the last place I gain weight so I do not focus on it that much. Maybe someone else could recommend something. I gain the most and fastest weight at my thighs, chest, and arms… but my stomach remains flat. It is a mystery to me but i hate having huge thighs :( and I mainly focus my workout on cardia and toning my arms and thighs.
Re: Is this enough to lose weight ?
If you want to loose the fat, then u have to do cardio… It goes away from different areas at different times so just be patient. However you could try different types of abs exercises/crunches to tone. I honestly do not know any other abs exercises except crunches. However, my belly is oddly the last place I gain weight so I do not focus on it that much. Maybe someone else could recommend something. I gain the most and fastest weight at my thighs, chest, and arms… but my stomach remains flat. It is a mystery to me but i hate having huge thighs :( and I mainly focus my workout on cardia and toning my arms and thighs.
You are probbaly pear shaped. A better shape to be in medically than aplle shaped where the belly is bigger.
Re: Is this enough to lose weight ?
i have started rope jumping .. lets see how it helps me !! .. though my scale is really slow in showing progress i am indeed losing inches. :)
LucyMay! I have never heard if interval training. i'll definitly find out.. thanks :)
Mizsani! do u know any specific exercise to lose belly fat ?? rest of my body though not exactly toned but its not flabby as well.. but my belly !! :(
What's the scale showing now?
Re: Is this enough to lose weight ?
by this definition my body is pear shaped then !?? i have read here on GS that to reduce fat on belly we must cut our carbohydrate intake. i am trying on this like no simple carbohydrates ast all.. rice intake to minimum and chapati 1-2 in whole day .. now my plan is first to improve my fitness by brisk walk and rope jumping and then, like after 2 months i'll start doing 30 days shred.. Hows it ??
eastern11 my scale is fluctuating between 82 n 83 kgs.. in morning its always 82 and in evening its 83 :( i like to think that i am now weighing 82 kgs.. not bad i think!!
now i am looking forward to ramzan :)
Re: Is this enough to lose weight ?
Weigh yourself once a week and in the morning before eating anything-and before your shower. After shower your body will be water logged and the scale will show more. Pick a day every week and every week hopefully your scale should show a half kilo weight loss at least. Try to get a scale that has pounds as well as kilos too. That way you will be able to see a half a pound weight loss too. The way you are dieting I think you may be able to see half a kilo at least ( one pound )weight loss , if not more.
As long as you are eating what MFP recommends and stick to it reasonably you will be losing weight IA.
Your fitness goals seem fine too.