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Question
Posted by: Anon | 2009/03/23

Changing body shape

Wrote to fitness doc the other day and he assisted with the fitness questions I had, but suggested you could help further on the ‘ diet’  issue. Here was my question –  you can ignore the bits about the exercise if you need to:

I am a 32 year old female and up until a few weeks ago I was sure that I wanted to weigh a certain amount - am currently 61kgs and 1.61m tall, however I understand that there is no ideal weight, only a range.

My goal however is to ‘  change my appearance’  - trim the excess fat and become more defined and solid as far as the muscle goes - want legs like I had in my 20s and am not so far off now so I guess while I’  m not too old I can try to set back the clock a bit.

I have joined the gym and currently go 4 times a week (60min per session) –  cardio twice a week and machines twice a week. Would you say I am on the right track with the exercise as far as my goal is concerned? I believe I messed up my metabalism over the years starving, crash dieting and no exercise so I truly believe the exercise will make a big difference. It has been 4wks and no change at all –  clothes still the same, scale still the same –  last year I was exercising I dropped 2kgs in the first month. I’ m a bit confused as I also have my eating habits under good control - I have found what is achievable for me is to stick to a lower kilojoule, fat free, portion controlled diet 5 days of the week and then I relax a little more on the weekends. I don’  t want to go into huge diets, pills, cutting out food groups etc as I want something I can do for LIFE –  not just 2 weeks and then give up. A sample of what I eat in a day would be: cooked oats or all bran with fat free milk and sweetener for breakfast, coffee with fat free milk and 1 sweetener, lunch 4-6 provitas with scraping of lite marg, 2 mozarella cheese slices, tomotoes and 1 weigh less vienna or sandwich with peanut butter or marmite, snack later of fat free yoghurt, supper usually consists of veg and meat/chicken, steamed or grilled, but not a lot of carbs as I don’  t enjoy rice, pasta or lots of potatoes –  oh and I love red wine so at least 2 glasses a night –  should I opt to a lighter kilojoule white wine? Weekends I may have a slice of cake or chocolate bar, a steak etc –  am I relaxing too much over the weekend? Will the weekly strictness work for now to lose the excess fat? I am told that I don’  t have lots to lose so perhaps that’  s why I’  m finding it difficult? I have read all the advises on the website, but cannot see that I am too far off the track. Also, if I achieve what I want to look like, how do I maintain this? With exercise and diet? But do I have to be as strict on myself with the diet as I am at the moment or can I ease up a bit as long as I carry on the training? Please help - very confused. Thanks so much

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Our expert says:
Expert ImageDietDoc

Dear Anon
Your present BMI = 23,6 which is very close to the ideal of 22 for which you would need to weigh 57 kg, so you need only lose 4 kg. You are correct that the closer you are to your ideal weight the slower you lose, so you will have to be patient. I do think that you should reduce your wine intake because 100 ml contains approx. 300 kJ, thus your 2 glasses of wine a day could be contributing more than 600 kJ to your energy intake. Cut them out for a day and you 'save' about 10% of your daily energy intake when slimming. Try cutting out the wine for a month and you will probably lose those 4 kg. Once you have reached your goal weight you need to maintain it with a diet that is still low in fat and alcohol and by doing cardio exercise to burn kJ.
Best regards
DietDoc

The information provided does not constitute a diagnosis of your condition. You should consult a medical practitioner or other appropriate health care professional for a physical exmanication, diagnosis and formal advice. Health24 and the expert accept no responsibility or liability for any damage or personal harm you may suffer resulting from making use of this content.

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Our users say:
Posted by: Anon | 2009/03/23

FORGOT TO MENTION - I DON' T MIND LOSING SLOWLY OR DOING THIS SLOWLY AS I KNOW THE LONGER IT TAKES, THE MORE PERMANENT IT WILL BE. BUT, I WOULD THINK BY NOW I WOULD START TO SEE SOME CHANGE, ALTHOUGH LITTLE, JUST TO KNOW I AM HEADING IN THE RIGHT DIRECTION.

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