lower your calories intake

Hi Guys,
I'm been struggle my fat loss for about half year coz i hit a plateau,
I duno what to do. Below are my new diet and exercise routine.
I want a flat tummy, Can anyone help?
Thank you so much!

Height: 158cm
Gender: F
Weight: 58KG
BF:27

Exercise 6 days, 30 minutes HITT in the morning
Got 2 days is weight training Tues: Chest and Back Thurs: Shoulder and Arms.
Monday & Friday: Jog in Park at night (Maybe depend weather and work flow)

Example of my food intake:
Mor: Protein + Fruits (Banana/papaya) + Oat + Milk Powder 1/2 scoop + Water (Blend)
Mid Mor: 1 bread v Peanut butter (No Sugar)
Lun: Chicken breast, Vege 2 cup, Mushroom 1 cup, Mix bean 1 cup all in low oil stir fry
Mid Lun: Green Tea + Apple
Din: Mum's Cooking. half bowl rice

Does my Diet got problem? sometimes im feel hungry easily, is it im eating no enuogh?
Should i keep track my calories with fitness pal? coz sometimes is
quite difficult to track in accurately.

your help is most appreciate.

This post has been edited by silentpang: Jan 8 2014, 02:45 PM

yes, you need track you calories. it is quite difficult but from the way you eating. i believe not hard to count the calories.
what is you TDEE i may ask? Track your calories pls.

if want, u can skip you mid mor and lunch snack.
by the way, how often you have your cheat meal? do you know if you keep continues the deficit, the body will slowly adjusted to the deficit?

My BMR : 1360
My TDEE : 2108
Count on internet.

My fitness pal recommended me to stick on a 1280 Cal per day (base on the result i want) . It Is too little?
I'm hope i can skip the mid morning and lunch snack, but in between of the period i will feel hungry and my stomach is like so empty
I feel like wanna EAT! >__< How to solve this problem?

About Cheat meal... emm... coz i got many social gathering, birthday gathering on weekend or weekdays...
so i will order food in the restaurant is this count cheat meal? How can i avoid it? I can't be eating my own prepare food on my friend birthday,
is seems no good...

BMR is basic metabolism rate, this is the lowest calories you need for your metabolism to work on the right track.
TDEE is the calories needed to maintain your current weight ..

So i think 1280 is slightly lower ..

If i understand correctly via google, 1360 is the lowest calories you must consume daily, so your calories safe zone to lose weight is between 1360 to 1600. Keep 500 calories lowest from TDEE.
Someone mention before if you consume less than your BMR, you might not lose fat but GAIN some fat. Because your metabolism cant function, and to protect your body, it gonna change your intake into fat.

For your case, download myfitnesspal app in your device to count calories.
I eat outside 3 meal/day, and i count on it.

i thought in order to increase weight loss are by increasing ur metabolic rate as in doing lots of intensive exercise or am i wrong

This post has been edited by JavierC1995: Jan 9 2014, 12:59 AM

add some leg exercises into your weight training. squats and stuff. and. if you are not already. do heavier weights and lower reps. girls will not easily 'bulk' so dont worry about that. you may not lose weight, but if you take measurements you will get smaller.

my estimation for your calorie intake above should be around
breakfast ~350 cals.
mid morn: ~120 cals
lunch: ~350 cals
mid lun: ~ 30 cals
Din: >600 (cant really estimate mum's cooking )

Total: ~1350 cals

i think the range is ok. but i cant really tell cause i dont really know what brands/types you are eating. but is this maintainable? what protein are you using? it should be a lifestyle change and not just a temporary thing. so keep it maintainable and keep long term goals and actions in mind.

*edited* It is enough if you are not exercising. as mentioned below you should target 1400-1600 cals according to your TDEE and BMR. if you are doing HIIT you are burning around approx. 200-300 cals or maybe even more. so on those days should you target around 1600-1800 cals. you will have to somehow calculate the cal according to intensity and such. perhaps with an HRM or the gyms. HRM on the bikes and stuff if thats what you are using for the HIIT.

you should stick to around 1400-1600. as long as you are below your TDEE you will start to lose weight. Make sure you drink enough water each day. this will help curb hunger slightly. when you start you might put on some weight, but then will start losing as your body stops retaining so much water. you will get used to the hunger and later on you wont feel it. the hunger is more a response to habit. thats why if you ask several people during the middle - end of fasting month, they arent really hungry at all. their bodies have already 'reprogrammed' to the new food schedule. just blardy thirsty. but then again, as mentioned above, you might not be eating enough due to your exercise.

cheat meals are meals which are above your standard calorie intake, but are at your maintenance level (TDEE) calories. but live your life. dont feel bad going over as long as its not every day. skip the cake or 'grazing' as ways to cut calories. or eat smaller portions.

Dont eat below your BMR. as you dont have that much weight to lose (your BMI is in healthy range).

http://www.bmi-calculator.net/metric-bmi-calculator.php

weight loss is done basically by having better management of 'calories in vs calories out' its not exactly so basic as that, but for most people it kinda is. you can burn 1000 cals a day but if you are eating back all those calories then you wont see that much of an effect. most people try to keep calories around 20-30% below their TDEE and will see weight loss. but for those who are doing a weight lifting regime, its better to take body measurements. your weight might not change, but will lose inches around your body. body weight measurement is not really a good measurement. in the evening you can be up to 2kg heavier than you were in the morning.

as stevenX mentioned. get myfitnesspal. a lot of foods have a higher cal than one expected. surf the boards. a lot of good advice there. but of course choose carefully. a lot of freaks out there.

This post has been edited by panda-man: Jan 9 2014, 10:58 AM

Thanks for your info.
May i ask what you normally eat at outside? can give me a guide or reference?

I see most people never do any exercise and eats alot but their body never looks fat
by the way he always eats MCD mostly every morning and afternoon somestimes even 1 box of pizza

This post has been edited by JavierC1995: Jan 9 2014, 11:20 AM

hehe. well some people are very lucky and do have a high metabolism. but some people are just active but its just not apparent. actually for an average male the TDEE should be around 2300-2500 calories a day without exercising. one pizza is around 2000 calories or two big mac regular meals are around 2500 calories. so sometimes these people are still around or below their TDEE. so they wont put on weight. everyone is different. so if you want to lose weight you should calculate your BMI, BMR, and TDEE. a lot of people have this 'grazing' thing going, and think "im eating healthier by eating jacobs crackers and tea". but actually 2 jacobs crackers (~16 grams) are already around 70 calories. whereas a chicken breast (~160 grams) is only 130 calories. and will keep you full longer and more satisfied. 10 times the mass but only 2 times the calories. i think thats a good deal.

*edit - you should sign up for myfitnesspal. it helps you better understand eating habits and calories. its shocking how much some food has. even like that nice caesar salad = same calories as big mac meal. so yeah. its fun to take a look and also kinda shocking really.

This post has been edited by panda-man: Jan 9 2014, 11:36 AM

can i solve my leg exercises at HITT that i do every morning? Coz it involve squat and lunges.

About food brands, any brands that you think is good and cheap? Like wholesome bread i normally choose Massimo. Steffi's - Peanut Butter-No Added Sugar, etc... im on a budjet so sometimes i cant buy many food to cook or eat, and i will be hungry easy after my meal.
You are right is a lifestyle change, I cant cook for everyday, is very difficult decision and choice making when went out for dinner and lunch.
What's ur is diet plan? u normally eat outside? Can you give me some guide?

I drink Nutrilite Protein.

OK, i'm adjusted my CAL intake to 1500.



How much water should i drink? I normally drink 2Liter while on working days, if weekend will not enough. When im feel hungry I try to drink water but still can fight the hunger...

This Saturday night have a KOREA Dinner birthday celebration, OH NO! duno how to calculate those CALORIES! any advise for me?
In fact we cant count our calories for rest of our life, right? what should we do? Do u count for calories everyday?

Check my BMI is in normal range.

This post has been edited by silentpang: Jan 9 2014, 11:50 AM

for brands i dont really have any comment, but basically you should always check the nutritional information on the bags. like for bread. white bread and wholewheat normally have the same calorific value. however, wheat is more nutritional. some people just think 'if its wheat i can eat 3 slices as its healthy'. you dont have to always cook. actually im working in beijing now and will eat out for all my meals normally. its just inconvenient as i spend 90 mins going to work and 90 mins coming home. so i have no time for shopping or cooking if i want to still keep my sanity. when i eat out, i will reduce carb intake especially rice. i go for dense foods and low calories. 1 cup of rice = 240 calories. that is the same as eating 1-2 chicken breasts. so i will eat the chicken. i usually go to similar restaurants so i roughly know whats on offer and will control/adjust what i eat. of course everyday cant be perfect as sometime my wife craves a certain food and i have no choice but to join her and eat (if i dont eat, she gets grumpy and that just sucks) so i sacrifice some days as long as its under my TDEE. I dont think you are always going to new restaurants so just roughly figure out whats out there and their calories. like sushi, burgers, pizza, certain types of salads, etc. this will help you a lot.

For the protein. i just looked it up, and dont think its that good for the cost. im not trying to sell anything or judge nutrilife, but for me its not enough protein for its price. i use optimum nutrition (ON). It costs me around RM450 from GNC (with membership) for a 4.5 kg bag (150 servings). thats around rm3 per serving. and you get >20g of protein and BCAA's. if you are doing HIIT, i'd recommend this over nutrilife. one scoop with no-fat milk is around 230-250cals (depending on the milk).

For water. on your work days, i'd say you are getting about enough. but keep it up on the weekend. hunger is sometimes a reaction to boredom. thats why during boring movies we munch munch. but during exciting scenes you dont think 'i want to eat'.

If you are going for Korean BBQ. then you should be ok. just eat the grilled meats and vegetables. cut down your calories during the day. for me if i skip breakfast i wont feel hungry and can last the whole day without eating much. but the moment i eat breakfast, bam, 2 hours later. im hungry. maybe you can consider intermittent fasting (IF). that really trains the way you eat and think about food. its hard at first, but you get used to it. i tried it for a while and was interesting.

i count calories every day. its become a habit and quite enjoyable (at one point i tracked for 250 days in a row), but thats just me because i like to look at numbers and calculate stuff. but yeah its life. sometimes you go over, just let it pass. some people freak out about it and thats just not healthy. for me i used to crave food. but now its just 'thats not worth it' sometimes food tastes like crap but we still eat it cause its there...

anwyays these are just some tips, because everyones different (and you are much lighter than me. hahah.) but hopefully it will help you reach some better understanding and success.

wow! Thank you very much! u teach me alot...! Thank you! Thank you! Thank you!
I will try to learn and continue count calories! Thanks!
Hope I can have a good result~ Have a great day to u too!
Hope can keep in touch again

Agree with pandaman.

Breakfast part, i will still prefer to have some light one. Such as black coffee + oat crunch/half or hard boil egg. I do get hungry in around 2hour, and that's when my protein take in during week day if weekend will go out take second breakfast. I read somewhere that breakfast is the best time to kick start your metabolism, and black coffee do the best part.

Nutrition part, dont buy from GNC, the same thing i bought RM100 cheaper than you.

Myfitnesspal, yeah it's the best thing to start learn from. And you will still able to eat like others.

Dont too stress, eat what you want during weeked, just put yourself on the threadmill on saturday and sunday for 30-40min is good enough to burn off some calories and eat again lol.

pandaman show us some pictures of ur healthy body can ? == ?

where you bought? share lah i was in kl for a week so quickly just found that and cabut back to beijing for work.

hahah. not there yet. when i get there you will see hahah. but so far i lost 26kg following those small changes to lifestyle

http://musclemaniaclub.com/Optimum%20Nutrition/onwheygold10

http://www.musclefactorysupplement.com/ind...&product_id=189

just bought 1 from muscle factory setia walk last weekend.

Both are well known in lowyat. Both also can go their store and buy over there.

By the way, how you control oily food over there in CN ? I hate it when i have to do factory visit to CN, their food so oily but damn tasty especially during this winter.

This post has been edited by stevenX: Jan 9 2014, 05:44 PM

trying to find a recommended supplement
so far i think creatine is most suitable for fat burning and muscle gaining any recommendation for getting it this product cheaper since u guys say GNC product is expensive

I think I've heard of that before. Will check it out when I get my next supply hehe.
For food it is damn oily. Makes me feel like throwing up sometimes. No real method to control. As I live here its a little easier. Kinda get used to it or use the chopsticks and squeeze the oil out. Especially from the vege. Squeeze the vege while eating like squeezing water out of a towel. Sometimes really so ridiculously oily.


Unless you are going to put in some serious effort and time to weight lifting. Not sure how much creatine will have an effect. But I guess check out that muscle factory shop mentioned above.