Concerns about deiting and exercise balance

alright, I'm pretty new to this site and I've never actually had a good talk with anyone about exercise and proper deiting. I really want to be healthy but I feel a bit lost.

I've gotten a few blurbs here and there from via internet/friends but I need some more help. It was always about either deiting or exercise- never at the same time.

I've done some calculations here and there (just in case it'll help with estimations?) Is there anything else I should research that wasn't included on this list?

weight 175-180lbs     height= 5'11"

hip/waist measurements 30in waist/42in hips= 0.71 ratio

bmi= 24.4 (some people have told me this is absolutely useless?)

I also used a daily calorie calculator through not only this site but also a reader's digest site. I recieved two different results. (I'm aiming to go down to 160lbs-ish)

on the one I found CC, it was suggested that I go on a 1700 cal diet

the other suggested I go on a 2246 cal diet

these were both set for light activity.

I'm almost always walking to and from work- all together 40mins- three days a week, I usually run at the gym for 30mins.  I occassionally do weights with a coworker as well but I should probably consult someone about it (as far as the female form is concerned- my work out buddy is a man)

I want to tone myself a bit but I don't want to starve myself or overtrain. I need a good balance because not only do I want to lose weight, but I want to keep it off too. I suppose my best bet would be to see a nutritionist? Just wanted to see what I could get from here first off.

thaaaaaaaaaaats about all I got for now.

thanks in advance.

A BMI of 20 - 25 is normal and healthy... So 24.4 is at the top end of that range but it's a long way from 'absolutely useless'!

The activity you describe would make you 'moderately active'... If you redo the calculation on CC with that setting I think you'd get a more realistic target that would enable you to tone up without being starved to death.  If you focus on getting a healthy balanced diet you'll find that slightly fewer calories goes quite a long way and your body-shape changes for the better.

A nutritionist may not be necessary.....  If you aim to get at least 5-a-day vegetables, 3-a-day wholegrain foods, plus a good selection of different fruits, meat/fish, beans, oils and other good foods then you'd be getting a balanced diet.  The CC food log is a good way to see if you're making good choices.

Good luck

I think she meant she (the OP) has heard that the BMI is a useless guide, not that hers made her useless!

You've probably been told that BMI is useless because it doesn't take into account a person's body composition. Muscle weighs more than fat, so a musclular person could tip the BMI scales as 'overweight' but not really be overweight. I think measuring your bodyfat is a much more helpful tool to set healthy goals.

How many times a day do you run? You didn't really specify that.. but even so, I agree with G.I. Jane that you're probably moderately active rather than lightly active. I plugged in your numbers into a calories needs calculator and at your activity level, you can eat between 1800(for about 2lbs per week loss) to 2300(for a 1lb per week loss) and still lose weight.

As far as the weight lifting, that's great for toning, and you definitely don't have to worry about getting bulky, even if you're doing a "man's" workout. But it might be a good idea to check on form to make sure you won't cause any injuries.

Good luck!

You sound like you're starting off from a good point: you're already active and interested in making more conscious food and fitness choices.

One way to learn correct form without the expense of going to a trainer would be to take yoga or sculpting classes (esp if your gym offers them as part of the membership.  They're often taught by trainers).  The results might not be as immediate as you might get from changing your body with cardio/weight loss (and you won't be getting as individualized attention as you would a personal trainer), but the changes will be long standing and inclusive of the "wanting to get more toned" aspect of being fit.  Altering your body takes time.  Focusing on the act of doing the exercises and the satisfaction that brings is far more enriching than viewing it in a solely goal focused way.

If you experiment with your diet and find that the lower end of 1800 calories has you feeling hungry too often (even with lots of veggies) go up in increments until you feel it's tenable.  The changes will come with effort and time.  Just keep showing up for yourself and tinkering until you find the spark of energy you're looking for.  Whether the focus is exercise or food or classes or weights or an amalgem of all them.  It feels good to work hard!  Good luck and remember that everything, even when you get off track - is all part of learning new habits!!!  Don't let set backs keep you down.  We all have hard days and every day is a new start.

just wanted to say thanks to all of you for the great tips so far. They're proving to be very helpful and I'm going to put a few plans in motion asap

as far as BMI goes, I was refering to body types, muscle to fat ratio, and other such things like that. I'm sure it can give me a decent estimate but at the same time it doesn't really give me enough information.

I alway thought I'd be doing "light activity" because although I do walk frequently and occassionally run (3/7 days/30min/around5-6spd on tred mill, etc etc) I am sitting on my rear quite frequently, as I am an artist (a digital one at that) so...yes :) it's good to know that I'm in the moderate zone.

I think my next step is to search for some good diet programs- and foods that'll give me energy before a good run/workout.

I suppose during off days I should skim a few cals from my usual diet (say if I was doing 2200 I'd go down to 1800 or something?)

but yes, I'll draw out a plan and get my facts straight

thanks again!