Over the past three years I've gained quite a lot of weight as a side affect of taking a particular medicine. I've finally been switched to a different one and told that this has far fewer side affects so I shouldn't gain any more. Naturally my first thought was 'yay time to lose some weight.' I have a lot of will power and am willing to stick at it. Since my metabolism (again because of the drugs) has slowed, I am on a pretty low calorie diet- averaging about 700 calories a day. I know this is much too low, but I want to give myself a kick start in the weight losing stakes.Currently I am keeping very low on carbohydrates and calories- eating no bread, pasta, rice etc. What I want to know is how do I prevent muscle loss? Will taking protein shakes with high amounts of protein and exercising, mean that on a low calorie diet I will lose fat, and gain a bit of muscle (not a lot- since I'm a woman I don't want huge muscles obviously) ?
Thanks for any help or advice you can give me.
P.S. In terms of exercise I can do about thirty-forty minutes a day, though generally in two blocks of twenty minutes each. Timewise I can't do much more
I'm taking Berocca and fruit as well so I'm keeping my vitamins and minerals up
Roshelle G - i think your on the right track...keep it keep
ReplyDeleteManjit - Losing weight is simple. Eat less fat and exercise more and you will lose weight. And why are you on such low carbs for? if it's that Atkins nonsense then that is not good.
ReplyDeleteJust eat less fat, exercise more, and if you are eating a healthy diet you will lose weight but no muscle
arrietty - I'm sorry but I don't agree with eating less fat. Fat is essential in the diet for the absorption of certain important vitamins and nutrients. Eat healthy fats like omega-3 (salmon!).
ReplyDelete"Too much of a good thing is not a good thing"
Basically, just eat everything in moderation and you'll be fine :-)
Fist-sized portions of each food group - meat (preferrably fish), vegetables, carbs (preferrably brown rice to keep you fuller and more nutrients and fibre) - in each meal. Don't forget fruits for desert!
Nuts have a lot of healthy unsaturated fats and proteins too! Eat them for snacks. It is both calorie and nutrient dense; thus a hand-full a day will suffice.
Drew - 700 is way to low because of one thing. you are putting your body into what is called starvation mode. you will lose a couple pounds instantly, mostly water, than your body becomes used to the extreme calorie deffiency and will stop losing weight and eventually start gaining at a very fast weight. stick to 500 calories below your estamated daily intake and the rest is from exercise. you can find that online. to prevent muscle loss is to workout. the only way your body knows to keep your muscles is to keep them in use. every person ones someone his is your height and at your goal weight who still looks 25+ pounds over weight. because they do not have enough muscle left after extreme dieting. 30- 40 mins is plenty, just keep them consitantly difficult and change up your ruetine once every 2 weeks. your diet will be fine, just eat clean, carbs are OK if they are complex carbs like whole wheat gains and such. stay away from protein shakes because they tend to make yourself bloat. just stick to it, every day counts. do not expect much change from day to day, but week to week. thats how people become successful at weight loss. good luck
ReplyDeleteFarzin - Don't worry about proteins. Seriously proteins are in pretty much everything you eat. You may need to add more protein to your diet if you are looking to gain muscle mass.
ReplyDeleteHere is my advice: Start eating whole foods. That means no more processed food for you, I mean it NON! make sure fruits and vegetables make more than 80% of your daily intake. This will not only ensure that you will have all your vitamins and minerals taken, but it will also speed your fat loss up dramatically!
Other than that make sure that you drink 1+ big cups of milk everyday, which ensure you have enough protein, calcium, amino acids, and so on...
Eat rice, once a week and for a little amount. It contains vitamin A and a couple of other vitamins that are essential.
Eat carrots, oranges, and apples at least once every 3days!
At last, remember that the less you eat the less you burn! Your Body stops burning calories as fast once you go on a strict diet, so if you think you can handle working out everyday (two 20 mins are more than enough) you could add a little to your calories intake in order to balance your daily calorie burn (perhaps 1000 to 1200 calories a day).
Working out is very very important. Your body will not look good even after you lose weight, if you have done it only and only by dieting! You need to be strict with you working out as much as you are with you diet.
I have nothing more to say, good luck and have fun!