Last few kilos!!

[fitnessgirl20]

I'm struggling to lose the last few kilos I'm aiming to lose. I'm 165cm and 60kg. Wanting to get to 58kg. My eating goes as..

7am: 5 x egg white omelet, 1/4 cup oats, banana, coffee with 'drop' of trim milk.

11am: Handful of almonds, 1/2 apple

12.45: 180g tin of lite tuna, tomatoes, capsicum, mushroom, cucumber, 1 Tbspoon of cottage cheese.

3.30pm: Handful of almonds, 1/2 apple

5pm: Whey protein shake with milk

7pm: 150g chicken breast with green beans, zuchinni, brocolli

I appreciat any advice what so ever!

[mike27]

whats your training like?

just decrease your daily cals a little. take a little off each meal so you drop 500g-1kg per week

or increase cardio or do you have cheat meals?? maybe throw in a couple to rev up ur system

[teamfatboy]

Something I noticed, there's twelve hours between last meal at night and breakfast... perhaps look at re-spreading your calories to have something last thing before bed. Folks often recommend a protein (casein, for preference) shake, or even cottage cheese.

If you could do that within your current calorie allowance, that might help.

[fitnessgirl20]

whats your training like?

just decrease your daily cals a little. take a little off each meal so you drop 500g-1kg per week

or increase cardio or do you have cheat meals?? maybe throw in a couple to rev up ur system

I do cardio workouts for 45mins and then a few light-ish weights..don't want to bulk to much muscle..?

As a 'cheat' meal, I may have a chicken and salad wrap or sandwich on saturdays. But nothing too major. But as I'm seeing..every little thing matters! you suggest to have more cheat meals.. or just worse cheat meals if you get me!

[train hard]

take your weight training more seriously it wont give you "bulky muscles" it will increase your lean mass giving you a more toned body and the more muscle you have the more fat you will burn during training and at rest nothing wrong with your diet. do weights 3 times a week and split it into upper and lower body workouts and then after your weights do your cardio and then on the other days just do cardio by itself. worth a try if nothing else is working

[Dontrunwithknives]

whats your training like?

just decrease your daily cals a little. take a little off each meal so you drop 500g-1kg per week

or increase cardio or do you have cheat meals?? maybe throw in a couple to rev up ur system

don't want to bulk to much muscle..?

You don't have to worry about that at all. Putting on muscle does not happen over night and you have to try very hard to put on muscle.

[Peachy]

I would cut the milk out of your protein shake and just have it with water. And cut out the little bit of cottage cheese and the milk in your coffee. I dont know about everyone but I seem to lean up when I cut out dairy. And id switch you morning serve of almonds to a protein shake with water (low carb one). Nuts are good but even a handful is a lot of calories. Maybe something better to add back in when your in maintenance.

But thats just what I would do!!

[Phedder]

If she gets rid of the nuts there'll be almost no fat in her diet, which is just asking for trouble. Dropping the milk may not be a bad idea, but I'd change your lite tuna to either normal tuna or salmon for a bit of extra 'good fats'. Put more effort towards your weight training and you may notice your body composition change favourably without as much of a bodyweight drop (muscle gain and fat loss)

[bob26]

I'm struggling to lose the last few kilos I'm aiming to lose. I'm 165cm and 60kg. Wanting to get to 58kg. My eating goes as..

7am: 5 x egg white omelet, 1/4 cup oats, banana, coffee with 'drop' of trim milk.

11am: Handful of almonds, 1/2 apple

12.45: 180g tin of lite tuna, tomatoes, capsicum, mushroom, cucumber, 1 Tbspoon of cottage cheese.

3.30pm: Handful of almonds, 1/2 apple

5pm: Whey protein shake with milk

7pm: 150g chicken breast with green beans, zuchinni, brocolli

I appreciat any advice what so ever!

ditch the milk out of your protein shakes, ditch your 1/2 a apple & 1/2 a apple, ditch the drop of milk in your coffee.

Do that for a couple of weeks & then if you can ( i know it is hard ) get rid of the banana out of your breakfast for a couple more weeks & you will be there.

Lift some heavy weights ! you not going to get to bulky. Most guys struggle putting muscle on let alone getting to bulky & you only have a 1/10 of the testosterone we have.

Also have 125g lite cottage cheese when you go to bed by itself.

Hope this helps.

Bob

[fitnessgirl20]

Thank you all so much for your advice. I'll definitely be taking it into account, heavier weights and cutting out some of that dairy. Will let you all know how I go in the next few weeks!

[fitnessgirl20]

I'm struggling to lose the last few kilos I'm aiming to lose. I'm 165cm and 60kg. Wanting to get to 58kg. My eating goes as..

7am: 5 x egg white omelet, 1/4 cup oats, banana, coffee with 'drop' of trim milk.

11am: Handful of almonds, 1/2 apple

12.45: 180g tin of lite tuna, tomatoes, capsicum, mushroom, cucumber, 1 Tbspoon of cottage cheese.

3.30pm: Handful of almonds, 1/2 apple

5pm: Whey protein shake with milk

7pm: 150g chicken breast with green beans, zuchinni, brocolli

I appreciat any advice what so ever!

ditch the milk out of your protein shakes, ditch your 1/2 a apple & 1/2 a apple, ditch the drop of milk in your coffee.

Do that for a couple of weeks & then if you can ( i know it is hard ) get rid of the banana out of your breakfast for a couple more weeks & you will be there.

Lift some heavy weights ! you not going to get to bulky. Most guys struggle putting muscle on let alone getting to bulky & you only have a 1/10 of the testosterone we have.

Also have 125g lite cottage cheese when you go to bed by itself.

Hope this helps.

Bob

AHHH I'll definitely have to work up to cutting out that banana. I love that with my omelet! But I will get there!

[ThePman]

When's the last time you took a diet break? Cheat meal, time off, etc? I'm going to guess that it's been awhile, but fill me in.

What kind of cardio are you doing? Typical walk on a treadmill stuff?

Out of curiosity: the fat you're trying to lose, is it mainly on hips/thighs?

[fitnessgirl20]

When's the last time you took a diet break? Cheat meal, time off, etc? I'm going to guess that it's been awhile, but fill me in.

What kind of cardio are you doing? Typical walk on a treadmill stuff?

Out of curiosity: the fat you're trying to lose, is it mainly on hips/thighs?

Not so much on my hips.. but butt and thighs!! Legs in general! I hardly ever walk on a tredmill.. Half an hour of running, 20mins cross trainer.

Yeah, it has been a while, maybe since mid october?? I don't know if thats 'a while' in body sculpting/building terms. But I've more or less been eating the same thing each day except for Christmas day! :wink:

[ThePman]

Women seem to need, and benefit from, regular cheat meals more than men. It's probably a hormonal thing, or maybe just because women have to eat less, but regardless, having a 5-hour cheat window once or twice a week would be a good idea IF it doesn't turn into binging.

Have some "bad" foods, eat some things that aren't "healthy", and then get back on track the next day.

On that same note it'd be a good idea to take a week off the diet after six weeks or so, just to let your system reset a little. Constant restriction doesn't work out well over the long run.

I also made a post here which is worth reading.

[fitnessgirl20]

Women seem to need, and benefit from, regular cheat meals more than men. It's probably a hormonal thing, or maybe just because women have to eat less, but regardless, having a 5-hour cheat window once or twice a week would be a good idea IF it doesn't turn into binging.

Have some "bad" foods, eat some things that aren't "healthy", and then get back on track the next day.

On that same note it'd be a good idea to take a week off the diet after six weeks or so, just to let your system reset a little. Constant restriction doesn't work out well over the long run.

I also made a post here which is worth reading.

Thanks so much for the advice!

[fitnessgirl20]

I was also wondering.. how many servings of fruit are you supposed to have? I heard fruit before bed is a no-no?

[ThePman]

I don't think it matters that much really.

[VampireChick]

I was also wondering.. how many servings of fruit are you supposed to have? I heard fruit before bed is a no-no?

Hmmm yeah I've often been told to ditch it because of the sugar, so I did and I was left feeling really strung out and hungry (cause I LOVE fruit). Then I got back into at least one serving per day with brekkie (berries, or fruit salad) with maybe a few grapes for morning tea and it actually made a huge difference. My weight loss also improved because my energy levels improved and I wasn't this grumpy monster anymore. You just have to see what works for you.