HELP! What's a healthy eating routine? And if you can share your weight loss story please do! Answer?

[BlazeCatGirl]

I want to eat less than 1,500 calories a day, or around that much. I exercise 4 hours on every other day and then the next day I would walk for 4 hours, and then the next day I would take a break than exercise again the next day. (I would prefer not to take a break but my legs literally KILL ME on the third day). I'm 175 cm though. I'm trying to figure out an healthy eating routine. I always forget my protein and it makes me feel weak when I exercise. Here's what I had for breakfast: 1 piece of White bread (I want whole grain, but I accidentally bought white, but I'll change that), 4 raspberries, 1 cup of 0 percent milk, an apple. Lunch: 5 raspberries and an apple. Dinner: A bowl of rice and some tofu, eggs and some lean meat. (Well I had that yesterday, but the other days I forget it). Sometimes I eat less than this, one day I only had a banana for breakfast, a banana for lunch and tofu and bread for dinner. No snacks at all. Can you please tell me an healthy eating routine? Also make sure it doesn't add up more than 1,500 calories (but I'm okay with like 1,525 calories, just not past 1,600). And share your weight loss story (when you share it, include your exercising routine too, don't just say "head to gym") Thank you! :) Please answer, I really want to know!

[snowangle]

Well my weight loss story is barely a story lol, since I only started a month ago and have lost 2 pounds (although to be fair, I'm pretty sure I put on weight in muscle because I look and feel much slimmer than only 2 pounds).

I downloaded the app My Fitness Pal, which asked me a few questions (age, current weight, goal weight, average activity level, etc) and calculated a daily calorie goal based on that, which was 1,270. And let me tell you, it was HARD to stick to at first, and being an emotional eater in the middle of a 2 year breakup did not help. I had to get used to feeling hungry, and before long, my stomach adjusted to the new changes and I didn't crave food so much. For breakfast nowadays, I usually make myself a smoothie (with frozen berries, coconut milk, chia seeds, honey, and Greek yogurt) and some sort of protein like eggs or peanut butter toast. For lunch I usually have a sandwich or a chicken and rice bowl. And for dinner it varies, but I try to keep it protein-rich and add a vegetable if I can. And most days, I'm under my calorie goal enough to where I can indulge in some ice cream or gelato for dessert (I have to allow some sweets in order for me to stick to it).

As for exercise, I took up running because a couple of my friends do 5ks and I wanted to join them. I jog 2-3 times a week - usually around 2k each time and I'm slowly building up endurance (this is pretty much the first exercise of my life, so I'm taking my time so as not to injure myself). And then once or twice a week, I go to the gym. I start with 15-20 minutes of cardio (I love the Arc Trainer - it's like a lovechild between an elliptical and a stairclimber and it can burn 600-700 calories an hour). Then after that, I weight train. I've pretty much only been focusing on upper body because I'm tired of having no arm strength lol. And stretch stretch stretch!! Otherwise I'm so sore.

Also, I'm lucky to have just started a job at the local Humane Society, so walking dogs all day gets me in an extra 100+ calories. :)

Good luck!

[BlazeCatGirl]

Thank you! I lost 2 pounds in 3 days. But I exercised my legs too much so I pulled a muscle. So now I feel fat and I'm sitting on my couch. My parents don't send me to a gym and I don't have weights. Do you another way to train cardio with an injured leg?

[snowangle]

That's a tough one! When I first started running this year, I promptly strained both my knees and couldn't walk for nearly 2 weeks. I tried doing the bike machine at the gym thinking it'd give my knees a break but it only made it worse 😭 I ended up just going on couch rest until the pain was gone, but it sucked watching me lose the ground I'd gained.

So yeah, it may be better just to go on rest until it's healed. It sucks but you definitely don't want to make it worse!

[BlazeCatGirl]

Thanks though! I think I already made it worse though. I ran for another 4 hours... darn it

[Josht13]

(I linked a great fitness guide at the end that covers it all make sure you read it.)
Wow I think when I was losing weight I was on like 2200 calories and I didn't do 4 hours exercise. Honestly I think you are eating not enough calories your body will enter danger mode and will cling on to as much fat as possible to keep focusing. Many people just think it's all about calories but nutrition really is more than that you need to manage your macros e. g. lots of protein. YOU NEED TO KNOW YOUR BMR and maintenance calories and then have a defecit of 500 calories with all good healthy food with lots of micro nutrients. For excercises you want a mix of cardio and lifting weights, do not worry about getting muscly women can't put on muscle anything like men and it will take ages to even get to that level, lifting is important because it will help you keep your lean muscle you don't want to reach your body weight goal and still be flabby or not lean. Cardio 1 day then lifting another 6 days a week is about optimum. I will link this amazing guide that I used to help lose weight it is massive but goes over everything and is well worth the read it links to maintenance calorie calculators and allows you to then do your own research on products with your knowledge, if you are stuck or need advice just pm me and I can tell you what I did.
https://liamrosen.com/fitness.html

[Josht13]

*to keep sustainable

[Josht13]

I am curious about this 4 hour excercise it sounds like you have lots of volume but not enough intensity.

[BlazeCatGirl]

Thank you so much for your comment! I have a question, what do we do if we don't have weights? I'm asking my parents for some for AGES (well actually a month), and they still haven't bought any. Do you know what I could do as a replacement until they buy it? Also, I'm really afraid of eating more than 1,500 calories a day too.

[Josht13]

I just go to the gym daily and have got no idea what to do if you don't have weights I imagine google would be better than me for this, I would recommend some kind of membership tbh if feasible for you especially one that allows you to go swimming as well as that is great cardio. Why are you worried about consuming less than 1500 calories? a 14 year old girl needs like 2342 calories a day and that's maintenance you are going to want to have about 1850 although that's for 1lb loss a week you are also extremely active I honestly don't think going below this number is fine I lost a bit more than1lb of fat a week on 2275 calories a day and that was about 40-50 min (lifting or cardio) and 50 minute leisurely walk.

[BlazeCatGirl]

I only lose 1 pound every 3 days no matter how hard I try. I ran so much that I pulled a muscle and now I want to exercise but I can't. Since I pulled a muscle 2 days ago but I still went to run for another 4 hours the day after that and now it hurts to stand up. What do I do to exercise? On these days I want to eat less than 1200 when I'm not exercising or else I will feel really anxious.

[Josht13]

You aren't losing a lot because your body is probably in a catabolic state which explains your intense fatigue and sleepiness you probably are losing fat and muscle in decent amounts trust me just up the calories have lots of protein and moderate carbs and do a good excercise routine and you will lose 1lb or more a week which is HEALTHY I don't know why you want to lose more than 1lb in 3 days that's unhealthy fitness is a lifestyle not a quick thing to do and then stop your body will get used to this amount of excercise level so if you stop you will have a lot of hunger and you will probably put some weight back on thanks to the yo-yo effect. You cannot sustain this level of excercise and nutrition before you burn out but if you up the calories to a good amount (based on maintenance calories) and do 1-2 hr excercises that is sustainable and then when you have lost your weight you can easily continue the excercises and then decide if you want to maintain or add muscle.

[BlazeCatGirl]

I see your point. The only problem is I'm used to feeling hungry and I have a habit of eating as little as possible. Last night at dinner, I ate more than usual (one bowl of rice) and I felt fat and heavy. Even though I was just not hungry. So I went to walk for 20 or 30 min even though my leg is injured.

[Josht13]

your injuries would be less severe and recover faster if you increased calories and track macros.

[Casstiel]

Well human body is complicated. Its not work like "Eat less lose weight"you should take what you need. For an example: In routine I've always taking 2000 calories daily. I don't eat bread and I don't use sugar on my foods because sugar is everywhere. Vegetables and fruits already have. So to be honest there is a lot of things you should know how to create a diet list. Go gym and they can create personal diet for you.

[BlazeCatGirl]

They do! That sounds awesome! :) My parents don't send me to the gym though :(

[Casstiel]

They have to send you because its not about them, its about your health. Maybe you should talk with them as an adult 😆

[Josht13]

Only if they have personal trainers I imagine cos my gym wouldn't do shit for anyone that goes there.