Please critique my plan!

Hi all,

I dont know if anyone recognizes my username but I have posted a few times. Been lurking forever.

Anyway, I would say Im pretty knowledgable in nutrition (even though I dont always practice what I know is right). But I know we have some real experts on this site and I just dont feel like Im losing any.  I mean dont get me wrong, I have lost a few lbs (but I feel like its water weight because I dont see a difference at all.)

Heres my info:

Age: 18
Starting weight: 138
Highest weight: 145
Current weight: 129

Goal weight: 121-125 (depends on how I feel I look best)

So in about 2 months since really starting my weight loss journey I have dropped about 7 lbs but I dont see ANY difference, maybe except less bloat. Ugh. It quite depressing. I mean I have been attempting weight loss since I was 15 (ofcourse in all the wrong ways). But this year I decided to just do it the way I know is right.

So my diet and exercise regimen looks like this:

Breakfast
A fat free yogurt with a fruit or almonds and coffee or tea

Snack
Either a fruit or just some tea

Lunch
Either a veggie pattie sub with loads of veggies OR assorted veggies with tuna and crackers OR left overs from dinner (usually tofu or black beans, brown rice, n veggies)

Snack
Granola bar or a fruit or a slice of golden wheat bread with peanut butter

Dinner
Either fish, tofu, or black beans with brown rice or a potato and vegetables

Ofcourse thats not what I eat EVERYDAY, because some days I cheat and have something fatty and delicious that I want but I dont eat **** all day, id still try and stick to my healthy plan. Thats just a basic idea.

(Also, on the weekends I tend to either over-eat or under-eat. Its hard to stick to a plan because I never know how my days are going to turn out. And I also tend to drink alot on the weekends- which I know hinders weightloss.)

I try and drink atleast 2 liters of water per day and I drink diet soda probably everyday. I also do crunches on my exercise ball thing (I dont know what its called- but the big bouncy ball to do crunches on lol) and I jump rope maybe 10-15 mins or Ill go for a 35-45 min walk. I do these mayeb 4 times a week, but its nothing too much to make me sweat or feel like im exercising ya know?

Anyway, some feedback on what Im doing will be great.

Edited: I also want to add that I have really bad acne (oily skin) and Ive been getting sick alot and getting infections on my piercings. Yet Ive been eating healthier. I dont know what it is but any advice on this would be great too. Like should I start taking a multi vitamin? Or add/take away something in my diet?

Well, are you actually counting calories? They can be hiding everywhere, you know.

This tuna..is it made with mayo? and veggie patties sound healthy, but if you go to subway's web site and look that up, add your cheese, mayo/sauce..it can actually be as bad as a burger, believe it or not.

Vitamins are definitely good. Trying to minimize refined sugar is good, too.

You're young, so the skin issues probably come with the territory. Lots of water can be good, so can taking flax or fish oil pills, eating good fats in general like avocado and trying to minimize the bad fats like french fries and burgers.

And of course, the right skin products work wonders = )

Your exercise sounds good.

Use CC's tools and figure out your calorie needs, then don't change a thing for a week, but write it all down, and see how many calories you're currently taking in just doing what you always do.

Once you've done that, you'll know what you're working with, and can plan the changes from there.

 

 

I wonder how tall are you?   129lbs (9st 3lbs) isn't heavy.  At 18 your body is still growing and developing and sometimes, simply put, it doesn't want to be any lighter.  Your diet looks reasonable but I don't know how many calories it adds up to.  A 'poor diet' can include lots of individually healthy foods but if it doesn't contain enough calories, it's still poor.   And low-level malnutrition can be responsible for all kinds of minor ailments e.g. weakened immune system, poor complexion.

If you've been on some kind of diet since you were 15 that can have implications for metabolism... it's a hazard for long-term dieters.  If your weight has yo-yo'd up and down 15lbs more than once in that time that won't be helping your health either

It may be time to step back and accept that 129lbs is a healthy weight (I'm guessing it is) and instead of carrying on 'dieting' instead to aim to maintain your weight on a reasonable number of calories (say 2000-2100), good quality food choices, eating/snacking when you're hungry, keeping active and maybe toning up through exercise.  Currently, I think you're headed for a lifetime of yo-yo dieting.... losing a little, gaining a lot..... otherwise.  And that's a recipe for obesity in the long run.

 

raychelc- No I dont count calories because I have a past with calorie counting that just leads to obsession. But I can safley say that daily I consume between 1300-1800 calories (depending on the day). Believe me, I watch those little sneaky calories. I know what to eat and to avoid when it comes to things like that.

But I had no idea about the veggie pattie from subway :O. See. I do not eat meat, only fish. But I assumed the veggie delite wasnt really too balanced :S. I guess Ill check out their website.

I had a feeling the skin might be my age but believe me I stay away from the burgers n fries (like I said-dont eat meat).

 

gi-jane- Im 5'8" and yes I know 129 isnt heavy- butttttt Im whayt you'd call "skinny-fat" and I just feel more comfortable at a lower weight. And I always hear on this website that my body is still growing until I hit 21 but I just dont feel it lol. But like I said I eat between 1300-1800 calories a day (averaging- probably more or less on weekends).

I know the yo-yo dieting has probably affected my metabolism but Im working on fixing it. Like I said in my first post- Im doing the weightloss this the healthy way this time.

I hate sounding like the typical "Im so fat at this already healthy weight blah blah blah"...but thats not what Im saying.  I mean I know 129 sounds good for me, but I personally feel better and more confident at a lower weight (but which is still in my healthy bmi range).

You think Im headed for a lifetime of yo-yo dieting? Well I dont think so. I have done this for a while and Im sick of the dieting. I have changed my eating habits for the better and I really dont see myself "crash dieiting" anymore.

You've got to wake up and smell the coffee.... 129lbs and 5'8 gives you a BMI just below 20.  People who think they are fat when everything else says they're not have a problem.    If your body is out of shape it is because it is not being given sufficient energy to create muscle.  It's eating up your muscle to compensate for the lack of energy.   You have loose skin because your muscles are not developed enough to hold it up... like a saggy balloon.   Further weight-loss is only going to make that worse.  At 125lbs your periods are likely to stop.  At 121lbs you would be clinically underweight.... not healthy in the slightest.

If you don't feel 'comfortable' when you're already very thin then there's something wrong that has nothing to do with your weight.

You need 2200 cals a day average to give you sufficient energy and nutrition for your size and your level of activity.  Unless you go for that on a regular basis you'll get skinnier, weaker, sicker and you'll have no muscle tone either.  You're risking depression and symptoms of malnutrition... anaemia, skin problems, lowered immune system. (Some of which you've already got)   You will eventually yo-yo because you are trying to maintain an artificially low weight by persistently undereating.  Sorry, but that is the forecast if you carry on as you are.

gi-jane- First off- I never said I was fat. I do not have loose skin and believe me I have muscle (primarily leg muscle seeing as I played alot of soccer in highschool).

I dont think you can say im "very thin" because you have no idea what I look like. Some people carry their weight well, some dont. I do not look 129 lbs. If you read my first post- I dont look any different than when I was 138.

I have entered my stats in the calculator than lala normally refers too for teens and not even that calculator tells me that I need 2200 cals.

But tell me, what would you suggest I add to my diet then? Obviously you think I should up my cals- fair enough. But in what foods?

And to be honest- I dont care about shaping up so much. I only do exercise cuz its "healthy" not really to tone up. Even tho I guess I should.

Original Post by santana90:

gi-jane- First off- I never said I was fat.  You said you were "skinny fat" and that's  a direct quote.

I dont think you can say im "very thin" because you have no idea what I look like.  You're 129lbs, 9st 3lbs you're 5'8", your BMI is below 20... by any measurement you are very thin.   If you don't see that then something is wrong with your self-perception.

I have entered my stats in the calculator than lala normally refers too for teens and not even that calculator tells me that I need 2200 cals. http://www.kidsnutrition.org/bodycomp/bmiz2.h tml  With low activity you need 2160 calories.  That's close enough to 2200.

But tell me, what would you suggest I add to my diet then? Obviously you think I should up my cals- fair enough. But in what foods?  Any foods... carbohydrates, fats, proteins.... you're knowledgeable about nutrition, you know the kind of thing.

And to be honest- I dont care about shaping up so much. I only do exercise cuz its "healthy" not really to tone up. Even tho I guess I should.   To be honest,  I don't care about you shaping up either.     But you'd be  a lot healthier if you exercised and ate an appropriate amount for your size,  than your current strategy of exercising and eating too little which is very unhealthy.

 You originally asked for a critique.  

Ah, I see. I didn't think you were eating burgers, just using them as a nice example for bad fat lol.

You sound fine. If you want to tone up, then maybe that's different than losing much weight, you know? You can try some resistance or light weights a few times a week to tighten up and build some lean muscle.

Just eat the healthiest things you can most of the time, and the bad things some of the time, and you're right..obsessing is bad. Driving yourself crazy wouldn't do you much good.

Unless you're like me..and you can't eat when you're stressed..lost a few pounds that way once or twice.

 

Original Post by raychelc:

Ah, I see. I didn't think you were eating burgers, just using them as a nice example for bad fat lol.

You sound fine. If you want to tone up, then maybe that's different than losing much weight, you know? You can try some resistance or light weights a few times a week to tighten up and build some lean muscle.

Just eat the healthiest things you can most of the time, and the bad things some of the time, and you're right..obsessing is bad. Driving yourself crazy wouldn't do you much good.

Unless you're like me..and you can't eat when you're stressed..lost a few pounds that way once or twice.

 

 Ah. Thank you. Guess Ill just keep at it until I see some difference. And Ill work on the resistance.

And Im very stressed currently in my life right now, And it is affecting my eating- loss of appetite. But Im still eating.

Thanks for your advice though. :)

Original Post by santana90:

Original Post by raychelc:

Ah, I see. I didn't think you were eating burgers, just using them as a nice example for bad fat lol.

You sound fine. If you want to tone up, then maybe that's different than losing much weight, you know? You can try some resistance or light weights a few times a week to tighten up and build some lean muscle.

Just eat the healthiest things you can most of the time, and the bad things some of the time, and you're right..obsessing is bad. Driving yourself crazy wouldn't do you much good.

Unless you're like me..and you can't eat when you're stressed..lost a few pounds that way once or twice.

 

 Ah. Thank you. Guess Ill just keep at it until I see some difference. And Ill work on the resistance.

And Im very stressed currently in my life right now, And it is affecting my eating- loss of appetite. But Im still eating.

Thanks for your advice though. :)

 Sure. = )

When I was hitting the gym a lot, and seeing low numbers on the scale, but not necessarily the changes I wanted in say, my thighs or my butt, sometimes it was just a matter of re-working the work outs..you can reshape your body in different ways with different things.

It's one of those things..play around with different ideas until you find what works best for you.

 

Original Post by gi-jane:

Original Post by santana90:

gi-jane- First off- I never said I was fat.  You said you were "skinny fat" and that's  a direct quote.

I said I look "skinny fat"....as in on top of the muscle I have..there is fat. Which means I dont look as small as I would if say I had more muscle and less fat?!

I dont think you can say im "very thin" because you have no idea what I look like.  You're 129lbs, 9st 3lbs you're 5'8", your BMI is below 20... by any measurement you are very thin.   If you don't see that then something is wrong with your self-perception.

I still stand by what I say. You dont know how I look. And you say that I would be "clinically underweight" if I was 121. Ugh isnt that a bit much? come on now...Id be underweight by what? 2 lbs?...and besides, my range was 121-125.

I have entered my stats in the calculator than lala normally refers too for teens and not even that calculator tells me that I need 2200 cals. http://www.kidsnutrition.org/bodycomp/bmiz2.h tml  With low activity you need 2160 calories.  That's close enough to 2200.

But tell me, what would you suggest I add to my diet then? Obviously you think I should up my cals- fair enough. But in what foods?  Any foods... carbohydrates, fats, proteins.... you're knowledgeable about nutrition, you know the kind of thing.

Yep. I am, I was just asking what you think since you feel as though I should be eating more. Because out of all you have had to say- you havent really commented on my actual meal plan.

And to be honest- I dont care about shaping up so much. I only do exercise cuz its "healthy" not really to tone up. Even tho I guess I should.   To be honest,  I don't care about you shaping up either.     But you'd be  a lot healthier if you exercised and ate an appropriate amount for your size,  than your current strategy of exercising and eating too little which is very unhealthy.

And I dont care if you dont care- so we're even.  But please do not exaggerate that my current "strategy" is exercising and eating too little. Oh please. I barely exercise (10-15 mins jump rope and some curnches I dont count- like I said before- I dont even break a sweat) Id be surprised if I burn 150 calories doing that 4 times a week. So really, dont make it seem like im exercising to an extreme while eating a 500 calorie diet.

 You originally asked for a critique. - I know that! Never said I didnt.

 

Some posters seem to post only to jump on young people, or those with little weight to lose, to accuse them all of having eating disorders, or otherwise 'starving themselves'

While that might be true for some who post here, don't let it get to you.

 

It clearly doesn't apply to you. 125 is a perfectly healthy weight, you know about healthy BMI, and sound like your head is tightly attached to me.

That same person told me 110-115 was underweight at my height, 5'3.

Funny..that seems to put me in an acceptable BMI range, and..was my weight for over ten years running, so..just don't worry what anyone else says about your goals.

You're not one of those people looking to drop half their body weight in a week or who wants 'permission' to live on 300 calories a day or some insanity like that.

 

I don't think there's any need to judge "some posters." She posted a topic, and gi-jane tried to help. While I also disagreed that 110-115 was underweight for 5'3", 121 for 5'8" IS underweight and MAY cause health problems, even if it is "only a couple pounds."

The point that gi-jane seemd to be trying to make and which I agree with is that at 18, even if you feel like your body isn't growing, it still is. At that age, it's more important to nourish yourself than to lose a couple vanity pounds. If you don't see a difference between 138 and 129, how do you expect to see a difference from 129 to 125? I tend to think you may have a skewed body image mentality as well.

For the record I would have told someone 110lbs and 5'3"... BMI 19.5 that they are 'below a normal, healthy weight (BMI 20)'... which is different to being 'clinically underweight' which kicks in at BMI 18.5.

Encouraging anyone to get to an unhealthy weight goes against the principles of CC which are to encourage healthy and sustainable weight-control and not to promote 'pro-ana' or similar behaviours.

Ok. ok people. I am not trying to be underweight. Calm down.

18.5 is not underweight. Especially for a teen. Where does it say that 18. 5 is underweight?!!?!

But fair enough. Would it be better if I said ok Im trying to get to 123?!?....better? Thats smack dab in between my goal weight range of 121-125.

Geez.

And I am NOT in anyway trying to promote any type of eating disorder or disordered behavior!!

I'm a new poster, but I am not a new dieter. Your diet sounds fine.

I came from a place where I obsessed about calories and binging and all that crap. Also I was forced to work out at home by my mom, so I can understand your issues with exercise.

I hate to break it to you, but that might be where you are goingto find acceptance with your body.

Sure cutting down more on "bad foods" like french fries is going to help with your skin and your overall health because french fries have hydrogenated oil, which is really horrible. You might even cut down those last four pounds.

But your body will always be supple and squishy unless you do some sort of toning exercise. Weight-lifting and Yoga (out of the two you might like yoga more...it feels less like working out) are the best. There are other kinds of work outs to tone up.

But don't listen to anybody else, listen to your self. You know what your body needs without anyone telling you. Maybe you just needed someone to agree with you and back you up on what you were already sure of. You said in a previous post that you know that you should be doing more to exercise...

I had the worst acne ever...it was horrible. I did a juice-fast cleanse for health and my acne has been gone ever since. Don't do a fast/cleanse like that without consulting your doctor, but the moral of the story is that unhealthy food (i grew up a junk-food vegitarian, I should know) will make you unhealthy inside and out. So ditch the subway and the fast food fries and make time to make a lunch for yourself...a good organic veggie sandwhich with veganaise and organic kettle chips. And make fries at home out of organic potatoes, tossed in oil and baked in the oven, not deep fried in mild plastic passed off as "food".

I'm sure nobody around you thinks that you're flabby like you do, but you are not trying to impress or satisfy anyone but yourself, so satisfy yourself...use your body for its potential and respect what you put into it.

I hope I don't come on too strong. Your post really spoke to me that I should reply to it.

Seriously don't worry, about it.  The "just a few lbs" topics are always attacked.

On the other hand, I'd say that just based off of what you've said, you'd be a lot happier toning up than losing a lot more weight.  Even if you don't want to be buff or have defined muscles, there's no way to get rid of the "flab" unless you replace it with lean muscle at least partially.

What I'd say is, keep doing what you're doing.  Your diet sounds fine, but don't be too hard on yourself if you mess up etc.  It's not the end of the world.  I'd suggest you get yourself a few workout DVDs on sale at Marshall's or Ross or wherever your local discount store is.  Pilates or something.  And try to do that 3-5 times per week instead of jumping rope.  You'll probably see much better results for your 30 minutes.

Original Post by santana90:

Ok. ok people. I am not trying to be underweight. Calm down.

18.5 is not underweight. Especially for a teen. Where does it say that 18. 5 is underweight?!!?!

But fair enough. Would it be better if I said ok Im trying to get to 123?!?....better? Thats smack dab in between my goal weight range of 121-125.

Geez.

And I am NOT in anyway trying to promote any type of eating disorder or disordered behavior!!

 

BMI Calculator

Based upon your current Body Mass Index (BMI) of 19, you are currently classed as underweight.

and if you are trying to get to 121 your:

BMI Calculator

Based upon your current Body Mass Index (BMI) of 18.4, you are currently classed as underweight.

That is where it says it.  If you dont' believe me go to Tools on this website and then to the BMI Calculator and enter your stats. You are underweight.

Also, If you never said you are fat what is skinny fat? Isn't that saying you are fat? I just wanted some clarity. I am not jumping on you.

 

P.S. Since you ARE a teen you should be eating more because you are still growing and you are active.

 

Original Post by poofyball:

I don't think there's any need to judge "some posters." She posted a topic, and gi-jane tried to help. While I also disagreed that 110-115 was underweight for 5'3", 121 for 5'8" IS underweight and MAY cause health problems, even if it is "only a couple pounds."

The point that gi-jane seemd to be trying to make and which I agree with is that at 18, even if you feel like your body isn't growing, it still is. At that age, it's more important to nourish yourself than to lose a couple vanity pounds. If you don't see a difference between 138 and 129, how do you expect to see a difference from 129 to 125? I tend to think you may have a skewed body image mentality as well.

 Well, this is why I pointed out that while 125 is actually fine, she may see the results she's going for by upping the work outs. Some cardio, resistance training, etc.

A lot of times, it's not the few pounds that make the difference, but the muscle tone and shape. That can be when you see yourself as 'thinner' even though you've only tightened up.

 

And, thanks. I'm 114 now, down from 120, and feeling much better.

I've lost 16 pounds total, and am now happy. Sure, I could do 4 more pounds to hit 110, but..that's okay. I don't need perfection I just needed to feel myself again, and I do.

 

Original Post by gi-jane:

For the record I would have told someone 110lbs and 5'3"... BMI 19.5 that they are 'below a normal, healthy weight (BMI 20)'... which is different to being 'clinically underweight' which kicks in at BMI 18.5.

Encouraging anyone to get to an unhealthy weight goes against the principles of CC which are to encourage healthy and sustainable weight-control and not to promote 'pro-ana' or similar behaviours.

 Yes, I know..you say that in many posts, but who here is encouraging this girl to be anorexic?

I don't see a single person doing that. No one old her to live on 500 calories or to stop eating, and she isn't aiming to do that either, so just what is the fuss?

Aso, according to the BMI chart I've used, 110 pounds at 5 ft 3 is 19.5, normal range being:

Normal weight = 18.5-24.9

So, no..I don't see a problem. Anyway, I'm currently 114, so that's a different number.

I'm curious, what advice would you give to a friend who presented you with the same problem?  Since you claim a certain knowledge about nutrition that you then say you frequently don't exercise I'm puzzled as to why you are asking for more advice not to follow or are you looking for some hidden little known nutrition fact?  If so, here's the golden one from calorie count, eat enough, but not too much, at least the minimum for your height, age, and weight and more if you're active a bit more if you're taller than average.  So 1500 + a bit for your activities even if they're sedentary + a bit for your height makes about 1800 what you should be eating most of the time.  I'm sure you've seen this, but perhaps my wording is sufficiently different for you to consider using the advice instead of arguing about why it doesn't apply to you.

As far as the acne goes, I'd consult with a beautician about your skin. If there's a Sephora near you they generally have knowledgeable employees who can steer you towards the right products.  Generally drink enough water, avoid eating tons of junk, wash your face twice a day with a gentle cleanser and apply the appropriate moisturizer for your skin.