i am 5'4" and 139lb. last year, i finally lost the 30lb i gained when i started college. this loss was based mostly on diet alterations and not exercise. now that i have maintained that initial loss, i'd like to focus on really getting into shape. i'm not technically overweight, but i'm definitely overfat.

this is my plan
calories ≈ 1250
fat ≈ 28g
carbs ≈ 200g
fiber ≈ 25g
protein ≈ 50g
sodium ≈ 2400mg
1 women's multivitamin

i have a few of questions:

1. because of my reduced calorie diet, should i reduce my fiber intake proportionately?
2. ditto for sodium
3. how do these numbers look overall... is the cal intake too low?
4. what form of cardio is most efficient for burning calories? my knees really hate running.... i love to swim but i've heard its not the greatest for weight loss. thoughts?

I think the calories are a bit low. I also recommend a regular strength training routine and cardio program. I regularly post 5 tips to fat loss. Here they are for you.

1) Eat 5-6 small meals throughout the day. Each meal should be 2-3 hours apart. Each meal should contain one protein and one carb. The first meal should be eaten within an hour after waking.


2) Drink a cup of water at each meal.


3) Rest properly. This means taking at least 48 hours between strength training the same muscles, and it also means getting at least 7-8 hours of sleep per night. Lastly, it means taking 1-2 days off from exercising per week.


4) Cardio. This should be done at different intensity levels and different session lengths. Consider doing a low intensity/long session, a high intensity/short session and a few medium intensity/medium length sessions.


5) Strength Training. Strength train each muscle 1-3 times per week. You should lift a proper weight and perform the proper amount of sets/reps for your strength training method. If you need more guidance or exercise ideas you can head over here.


All of the above things combined will result in fat loss. I am thinking you should eat around 1500 calories and workout regularly instead of eating 1250 calories.

I'm in agreement with Lynn, and simply wanted to add more emphasis to your protein intake..it needs to go up. at least double what it is now...100g a day. a couple of protein shakes as mid morning/afternoon snacks is a simple way to boost your intake.

unless you're hiding a pair of testicles, protein + weights does not = 'gross female bodybuilder look'...so don't be afraid of giving your muscles what they need to grow stronger and more defined.

Malkore said

Heh, well my point being, without all that testosterone, you just won't have what it takes to pack on enough muscle to 'look gross'.

I agree with what everyone said. Definately don't decrease your fiber intake. Fiber is so important! You may want to think about increase your calories, bit by bit to a healthier level. However, I don't know that much about you and the needs of your body either.

All types of cardio burn fat. Nothing wrong with swimming. It's a good wrkout. If you don't like to run, there is no need to. Do cardio that you enjoy, because then you're more likely to stick to it. Also, vary the type of cardio you do and the intesity. You can do long, steady state cardio sessions, shorter, higher intensity sessions, and interval sessions.

Hope that helps!

Sarah