Help Me Tweak My Diet!

It is hard to maintain my weight, let alone lose... But now I am gaining weight and I am so confused. Here is a typical menu for my day and exercise schedule. Any advice on what I can do to make it better or why I might still be gaining weight after putting in so much effort to be healthy?

Exercise: 5-7 days a week, for 25-90 minutes a day, usually comes to 4-5 hours a week. At the gym, I use the treadmill and fast walk at 4mph and then every 30 second interval I run at 6 mph or higher for a minute (sometimes less or sometimes more depending on how I feel that day) and then back to 4 mph for a 30 second recovery. I also walk on inclines. I do at least 2 miles and at least 30 minutes. At home, I do pilates DVD's, toning DVD's with weights, Jillian Michaels 30 day shred and some other various activities.

Food: Every morning I eat Quaker Instant Oatmeal (made with water) and add a full cup of blueberries. Later, I have another full cup of fruit (either strawberries, blackberries or raspberries). For lunch I usually have a variety of fresh vegetables with a small container of plain greek yogurt. For midday snacks, I usually have popchips or nuts. Dinners always vary but they usually have protein and carbs and vegetables. It is either ground turkey, or chicken breasts for the meat and then usually pasta or rice for the carbs and vegetables. I use a lot of beans. I usually use low calorie condiments, like soy sauce, or canned tomatoes, as to not add a lot of calories or non-natural ingredients into the meal. I barely eat dessert, but if I do it is usually a small piece of candy or chocolate. I only drink water and sometimes cranberry juice.

Message edited 5/23/2011 12:25:18 PM.

Re: Help Me Tweak My Diet!

I would definitely cut out the pasta and rice at night...

If you want a carb with dinner, maybe try a sweet potato, or brown rice...

Also, are you just gaining on the scale, or do your clothes feel tight?

My weight has been fluctuating like crazy since I started working out more, but my body def feels much leaner...

Re: Help Me Tweak My Diet!

I suggest adding some protein to your morning meal. A few egg whites or if you dont have the time add whey protein powder to your oatmeal. I start my day with 30 grams of protein and then an hour later do my carbs. I found doing this helps.
The other thing I would suggest is skipping the heavy carbs in the evening meal and have it with your lunch instead.
I only get my carbs from veggies in my eve meal and have my starchy carbs for breakfast and lunch....more time to work it off.
Condiments....careful of the sodium content...if you like soy try Braggs Liquid Aminos instead...same flavor but a natural occurring sodium.

I dont know what your stats are but you seem to workout enough so maybe you arent taking in enough calories and proper macronutrients to sustain that level of activity so your body is at a standstill and when you eat a little bit more than usual it can actually show a physical gain. I know once I increased my food intake to 6 smaller meals a day I started to see a difference.

Alot of women on here do WW and have had great success with it. I personally havent done it but I think that the old and new plans are both worth looking in to.

Re: Help Me Tweak My Diet!

This is what I would do personally, take it or leave it...

Swap out your Quaker instant oatmeal for steel cut oats, organic if possible. It's easier for your body to take in nutrients/break down the rest.

It looks like you're currently only eating 2 servings of protein a day, so add more protein to your diet (eggs, cold cuts, tuna, beef jerky, protein powder in your oatmeal, etc.).

Eliminate the carbs at dinner, so you're eating protein & veggies only. Have the pasta or rice with your lunch instead.

Adjust the size of your meals so that you're eating more earlier in the day, and less later in the day.

It sounds like overall, you're doing things right... is it possible that you're already within an ideal weight range for your size, so your body is comfortable where it is and that's why it's resisting the weight loss?

Re: Help Me Tweak My Diet!

Thanks for all of your advice so far. I am def. going to take most of it and use it!

Yes, I am a healthy weight but still have quite a few vanity pounds I would like to lose.

I see it in the scale and in clothes though. I used to be 36-23-36. Then I gained weight. Then I lose weight but almost entirely in my chest and became 34-24-38, but now I am currently 34-25-38, which is bigger than both of those.

I have a lot of options i can still try, I have to just keep putting in the effort and changing around when I eat and swapping some items in and out.

thanks again and if you have more advice please don't hesitate.

Re: Help Me Tweak My Diet!

also make sure you are eating enough, because eating too little can backfire as well when your body goes into "starvation mode"

Re: Help Me Tweak My Diet!

I appreciate these posts/helpful hints as well!!!! Mary

Re: Help Me Tweak My Diet!

I'd try to get in more protein (I'm guilty of not getting in enough as well) especially if you are working out as much as you are. Like a PP mentioned, swap out the oatmeal for something else- maybe eggs whites and low fat cheese? Also, it might be a good idea to either cut or limit the nighttime carbs...how much are you eating? 1 cup? Half? You can always swap out and have the carbs earlier in the day. For example, with your lunch with sounds kind of small. I'd track your calories for a day at least to see how many you're getting in. Make sure you're getting in enough!!

Also, your body might not want to lose anymore weight. You sound like you're in great shape. I know it can be hard to want to lose those extra vanity pounds or inches. I'm currently obsessed with losing a half inch off my waist. But you sound like you're in great shape already!

Re: Help Me Tweak My Diet!

The biggest thing, IMO is to change it up! Swap out the oatmeal for an omlette once in a while. More protein, less carbs, less fat.

Also, change up your workout routine. First thing I noticed is that you are doing 30 seconds high intesity and 30 seconds rest, but you're not going very fast. Put the incline on 2 (to start, anyway), walk on 4 for 5 minutes. Do 30 seconds at 7, then do at least one minute on 3.5 or 4. you want your heart rate to come down completely. You should continue this for at LEAST 6 times. Only then will it truely be a HIIT workout. The point is to play with your heart rate. If you feel like you can't run on 6.5 or 7, then run on 6 for a longer time, 45 seconds instead of 30.

Also, you should incorporate some circuit trainings into those workouts. You should be doing cardio with all of your workouts, so if you are doing a strength workout, if you do it in a "circuit" style, then you will also be incorporating the cardio. It's like 2-for-1

Also, don't be afraid to lift heavier weights. Lean muscle burns more fat.

ETS: also, it seems as if you are very "all over the place" (sorry, lack of better term). You want to create a routine and play with that. There really is never any need for a 90 minute workout. Unless you are including stretching in that time. But, think of your goal. Create a routine. Know what you are going to do before you get to the gym. I'm not saying do the same thing every day. But something like 2 days strength train (one day upper one day lower), 1 day 30 min moderate rep total body with 30 min HIIT, and 1 day circuit style and the other day pilates style. Then, in a few weeks, switch that up.

Message edited 5/23/2011 4:44:37 PM.