Trying to lose body fat

[swimmer23]

Hey, new user here

I joined this site cause i guy you guys have all the tricks and ideas on gaining the goals that you want in your body.

I work as a waitress in a cafe where i get free food.... so my diet is probably the main obstacle in the way of reaching my goal.

First of all I have no idea what my body fat percentage is, looked around on the internet and they just give you the crappy measurement things, different websites give you different answers.....

I'm about 66kg, 170 cm tall.

For exercise I go to the gym about twice a week, sometimes 3 times for atleast an hour doing cardio and toning exercises, and do swimming twice a week.

I also have a type of neuralgia which means that if i push myself too hard, my inflammation levels go through the roof and it just hurts like hell, so i try to stay away from heavy weights etc

I just cant seem to lose my belly fat!

Any ideas? :pray:

[Luigi]

welcome,

so how old are you and this free food - just typical cafe food ?

[swimmer23]

i mainly just pig out on the left over food taken out for orders. Fries, wedges etc.

just turned 23

[poos_n_wees]

Welcome Swimmer Online BF calculations can be out by as much as 10%, so I wouldn't put too much stock into them.

I'm not familiar with neuralgia (thank you Wikipedia..lol) but it seems like you deal with it like a champ! Are you taking any medication for this as well? What does a typical day of eats look like for you?

[Hennie]

Do you still swim, or do you swim at all?

[muscles_from_russels]

To lose bodyfat you have to lower the carbohydrates in your diet. Google information on low carb diets.

[Pseudonym]

So you're doing an hour's cardio 4-5 times a week? I hate to disappoint you when you're looking for clever tips and tricks, but I think the most effective thing you can do is to clean up the diet. Say no to the free food, and lay off the fries and wedges. Boring, I know, but that's the answer. :wink:

[teamfatboy]

Yep, all good advice.

Other steps to consider - apart from stepping back from the left-overs is:

- consider meal timings: eat little and often (6 times/day) so that you won't be tempted to graze

- consider cardio timing: first thing before breakfast, last thing at night, if you can fit in a walk, run, bike, that'll help

- consider cardio effort: although it seems strange, sometimes going too hard-out won't burn fat. If the cardio equipment has a HR function, or if you can afford to buy a heart rate monitor, aim for around 65% of your max (which for a 23yo would be around 195bpm, so 65% is 127bpm).

- cut the carbs: white bread and rolls will go right where you don't want them (and this one I know all too well !)

But like Pseudo says, if you're doing an hour's cardio 4-5 times a week, then all that's left is diet.

Good luck, keep us posted :-)

[swimmer23]

Welcome Swimmer Online BF calculations can be out by as much as 10%, so I wouldn't put too much stock into them.

I'm not familiar with neuralgia (thank you Wikipedia..lol) but it seems like you deal with it like a champ! Are you taking any medication for this as well? What does a typical day of eats look like for you?

Yeah, im taking anti inflammatory steriods for it, which don't help for the water retention!

A typical day:

7.30 - get up and rush because I'm late for work, chow down a bowl of hubbards cereal with trim milk

8.30-5.00 - i don't really sit down and eat lunch or anything, just pick at food when i'm hungry. Naughty me!

6.00-7.00 - gym or swimming for an hour

8.00 - dinner, whatever the husband cooks me

I think i might add in a run after dinner

11.00 - bed time

[Flamer]

1. Stop the Pigging out (by your own admission)

2. I assume you get regular breaks (it is a legal requirement of your employer) - use these breaks to get quality protein based food into you.

3. Go to bed earlier. Then you may not get up & be so rushed!

[swimmer23]

could you recommend a good food plan for me?

[Flamer]

could you recommend a good food plan for me?

I would say a good goal weight for you will be 60-62kg, as your about my height.

Have a good look through Big Gurl's, Poos n Wees or Small's workout journals as they put their food diaries in their too. I don't as no one should ever follow what I eat (by MY own admission - I'm appaling!)

Your breakfast is probably OK, but you could swap it for oats (cooked in water)

Approx 3 hours later you could look to have fruit or corn thins with tuna (morning tea)

Lunch - rice with tuna or chicken or red meat and salad/vegies

Approx 3 hours later - same as morning tea or you could have a handful of plain nuts

Dinner - cut the carb (potato, rice, pasta - none of these!!)

If you get 'peckish' later on try diet sodas or some of the weight watchers desserts - watch the carbs in these.

[marky65]

The other thing you should do as a suggestion is to start a journal in here.

The journal will keep you accountable and then spur you on to better and greater things.

I know from my own experience it is the best thing that I have ever done and the guys and girls on here 'rock'. They are full on information, support and very helpful hints.

If you can get your body fat tested at a gym or a nutritionist so at least you know where you stand and then you can set some goals and the skies the limit then.

Good luck and just go for it. You have nothing to lose. :nod:

[Pseudonym]

Hey Swimmer, I just split your workout log into a new topic, and put it in the Journals forum. Follow the link if you're lost.