dimanche 29 mars 2015

Please check my diet and exercise to see where I am going wrong or what I can tweak

I weigh 91 kgs and after 21 days of watching what I eat and exercising moderately, I am still the same weight. I have subclinical hypothyroidism and have always found it hard to drop kgs. I have been here before , but I aim too high or just give up after I see no change in me and then become a silent reader of this forum.

But this time I decided I will continue and forget about the scale for 3 months.

I am trying to see the number of days I worked out as a motivation, rather than worry about dropping of the weight. But that’s easier said then done.

So now after 21 days, I have typed down what I eat and what I exercise. Please tell me if you see any red flags that are hindering my weightloss and what I can change or tweak to make it more effective.

Some general things:



  1. I drink more than 2 lts water everyday.

  2. I use official measuring cups for measuring ( the kind you get to buy for making cakes)

  3. I don’t take water with my meals but leave a 30 min break after the meal and 15 min break before the meal.

  4. Stretch for 15 min after every workout video which I have not included in the list below.

  5. I sleep for 2 .5 hours in the afternoon ( I know its bad, but that’s next in trying to change), and 7 hrs in the night




Diet -


Morning (7 am) – 1 glass hot water with lemon and honey, and I cup Triphala powder soaked water only for a week.

Breakfast (9 am)- 3 brown bread , 1 of which I put butter, 1 egg poach

Or

2 roti with omlette

Or

½ cup cornflakes (measuring cup)with ¼ cup home made yoghurt, salt and 1 small fist haldiram bhujia

Or

3 tablespoon oats made upma style with lots vegetables and water to make it soup consistency.

Plus

1cup black coffee without sugar

11am – I skip this most days. Sometimes half guava or half cucumber


Lunch (1 pm) – ½ cup cooked rice ( measuring cup), ½ cup dal, ½ sabzi (sometimes 2 sabzi or 1 sabzi with chicken gravy or 1 small fish piece)

Seven seas tab or vit c tab ( Limcee) after lunch


Evening (5 pm) – 1 cup green tea without sugar or during weekend milk tea with 1 teaspoon sugar


Any one of the next - 1 big katori masala muri with cucmber and onion / ½ cup chiwda(store bought)/ 2 thin arrowroot bicuit/ 2 methi swali (around 150 cal as per pack)


Dinner( 830 pm) – 1 cup dal with 2 table spoon sabzi with or without 1 roti depending on if I am hungry.( I used to have1 cup or more rice again before or 2 rotis)

Or

1 cup tomato soup with 1 spoon dalia added to it


I cup triphala powder soaked water before going to sleep


I have cheated on weekends with home made tehri or chicken yakhni pulao or store bought (1 tandoori roti, 1 piece tandoori chicken, 4 spoons chicken briyani and 2 piece chicken with gravy. TOTAL DAYS I CHEATED ARE 3 days IN 21 days.


Exercise


Week 1 - 2 days no exercise, 1 day 1 mile LS, 4 days 2 mile LS

Week2 - 1 day no exercise, 1 day 1 mile LS, 1 day 1 mile LS + 30 min yoga, 4 days 2 mile LS

Week3 - No day exercise missed, 1 day 1 mile LS, 1 day 2 mile LS, 3 days 3miles LS, 3 days 2 miles +10 min cardio infused standing abs


Please help me figure out what i can do better and roughly how much calorie this is. I tried to do it myself but i got confused.

I am thinking i need a 1500 cal diet , and with even LS 2 mile i burn 200 cal ( at around 200 lbs, i will burn roughly 100 cal per mile)


Thanks

Aditi


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Please check my diet and exercise to see where I am going wrong or what I can tweak

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