Newbee :)

Hi guys,

    I just joined calorie count 2 days ago and i am looking for support from you all :). I am 5'2 and 126 lbs, and my goal is to be 110 by august. About 2 yrs ago i did the crash diet and dropped my weight to 105 but all the lost weight came right back in, with few extra pounds. Since after the weight gain i am really trying to lose weight and its been so hard. I am really trying to lose weight the right way this time. I don't want to go through that nightmare ever again. I started going to the gym  about a month ago and lost about 4 pounds. I work out about 5 to 6 days a week because that's the only exercise i get whole day. I eat about 1400 calories a day i guess that's enough? Most of the times i go way over my calorie limit and i don't know what to do ? Am i not getting enough calories??

I need some help you guys :)

Thanks,
Sonu

no one :(

Hello.   Assuming you're over 21 and that your workouts are half an hour to an hour a session then you need about 2200 cals a day to maintain your weight and be healthy.  (If you're under 21 or you work out for longer than an hour you'll need more than that.)  You should be able to start losing weight on 1500-1600 cals a day.  You're not overweight currently so any progress will be very slow.  110lb could be too low a weight to maintain if you've only got there in the past by starving. 115-120 could be more achieveable for someone who works out and is therefore muscular.

To make your calories spin out further here are some tips...

• Base your meals around several portions of vegetables or salads.  These are low cal but nutiritious and filling
• Eat regularly starting with breakfast and try not to skip meals.  Snack intelligently. If you let yourself get too hungry you'll overeat
• Choose wholegrains & wholefoods in preference to ready-made, 'diet' or heavily processed products.  Wholefoods need some preparation and cooking but they are more satisfying to eat because they contain more nutrition and things like fibre.
• Be well hydrated...  Fluids are temporarily filling and also keep your digestion moving efficiently.  Being well-hydrated also reduces the risk of fluid retention
• Avoid sugary/starchy foods... the effect these tend to have on the body is to trigger cravings and cause energy slumps
• Empty your home of foods you'd rather not eat at the moment. 

Good luck

Thankx gi-jane
       &nb sp;               I really appreciate for your informative post :)...  I guess once i start to lose weight n come around 115 then i will see if i feel comfortable in that weigh or not. Since i turned vegetarian 1 an half years ago i do eat tons of veggies but the sweets and sugary snacks are my weekness. I live with my family so i can't stop them from bring sugary snacks at home, it is really hard to control but i just need to be strong i guess.... :):)

Thankx again :)