Wellness5 - Member

Wellness5

Joined March 2017

Posts

Following

Followers

Weight History

Start Weight

97.6 lb

Lost so far: 10.0 lb

Current Weight

107.6 lb
Performance: losing 0.5 lb a week

Goal Weight

108.0 lb

Still to go: 0.4 lb

Wellness5's Weight History

view Wellness5's complete history

Following

	Ravantar
	only visible to followers

	Ingria
	last weighin: gaining 0.9 lb a week

	Phoenix84
	last weighin: N/A

	Linda Gober
	last weighin: gaining 0.1 lb a week

view all

Wellness5's Latest Posts

What Should I do
Hello Melissa,

Just calm down for a minute...stress only raises your cortisol level which is not good for weight, health, blood pressure etc. ---so destress Smile

Did your Dr. specify how many calories he/she would like you to be consuming or the level of sodium? This would be helpful in determining a plan.
Also, the key is eating more foods, not less...more whole foods and less processed ones.
Sample Meal Plan:
Breakfast:
1 Slice Ezekiel Low Sodium Bread
1 tbsp Nut or seed butter
1/2 cup fresh fruit
1/2 Greek yogurt
Total Cal: 280
Total Sodium:2mg
SNACK:
Apple
1 tbsp nut butter
Total Cal 180
Total Sodium 2mg
LUNCH:
2 boiled eggs
2 cups of spinach/mixed lettuce
1/4 cup sliced avocado
1 medium tomato
Apple Cider Vinegar
tbsp olive oil
Total Cal: 376
Total Sodium: 180mg
SNACK:
1/4 cup almonds
1/4 cup raisins
Total Cal 280
Total Sodium: 6mg
DINNER:
1/2 skinless chicken breast
1 sweet potato
1 cup cooked broccoli
Add lemon juice to chicken if desired
1 tbsp Tahini butter
Total Cal: 387
Total Sodium: 153mg
DESSERT:
1 cup so delicious vanilla ice cream
Total cal: 240
Total sodium: 20mg

GRAND TOTAL CALORIES 1743
GRAND TOTAL SODIUM 363mg
This is a reasonable amount, you could probably even go up to 2000 calories with no problem. The goal should never be fast weight loss as it is not sustainable and you mostly loose muscle which slows metabolism. It is better to just eat whole foods that your body knows how to handle. If any of these foods seem foreign to you just give me a sample of what you normally eat and I can offer suggestions to help things out...

As far as exercise it really only counts for 20% of your overall health so get your food in check first. Start with a short ten/15 minute walk everyday until you feel like you are physically able to handle more.
For quick exercises that you can do at home (under 20 minutes) I recommend ballet beautiful...but blogilates and lumowell both have good routines as well.
Hope this helps!

posted 14 Jun 2017, 11:03

What Should I do
Are you saying that I eat a lot of fruit (fructose)? I don't feel bloated most of the time...I just know it can be a side effect of increasing calories so I don't want to really experience it!
I want to keep my body healthy and fit for dance...sometimes I can't eat certain foods because they make me feel too "heavy" when dancing. As for all the yogurt bowl..I love fruit and yogurt that is why I eat it. Due to my families schedule I normally eat lunch around 3:00 and dinner around 9:00...but I don't usually go to bed until about 11...going to bed full doesn't really bother me...it is only in the day when I am moving about that I don't want to feel bloated.
I don't demonize foods...but eating simple carbs does not always work very well for my body so I don't eat the normal breakfast foods (i.e pastries, cereals etc.) and try to stick to more natural foods.
I have thought of eating more protein but I normally only eat meat for dinner unless it is a can of salmon...frankly I haven't been craving protein...just peanut butter and cheese the past three days! lol
I hope this helps.
Thanks!

posted 29 May 2017, 13:24

What Should I do
Thank you for your reply.
Not one for excuses, but my family is naturally of slender build so it is a bit more normal to be a little underweight...that said, my weight is too low but I want to take it a step at a time.
I follow the "recommended" guidelines of eating when hungry and stopping when full, but I am trying to increase my intake as currently 1200 is not really enough (I love fruits and veggies so, though I eat a good amount of those, it is not really calorie dense). My GW is 49kg, from there I will see how I feel and if I need to gain more...but from now I am looking to gain about 5kg.

Love nuts! I will keep eating those too...thank you for your help!

posted 29 May 2017, 07:30

What Should I do
Okay. I am still working up to that amount and really concerned I am going to start ballooning up...but I just can't think like that!
I don't really use condiments, I only drink water, and alcohol is out of the question so I do not have too many "hidden calories" unless you count all the almonds I have trying NOT to count...lol
What is an HR based activity monitor? Ideally I would go to a dietitian but I am on my own for now...Thank you for your help.

posted 25 May 2017, 15:31

Midnight munchies
Try plain popcorn with a little sea salt on it. It has a mild flavor so you probably can't eat a whole lot of it...not to mention it has a good amount of fiber to keep you full and blood sugar stable.
Another suggestion is more of a lifestyle change, try to read a book. Watching TV at night inhibits melatonin, is linked to depression, and even burns less calories than sleeping as it is very mindless...so try to read!

posted 09 May 2017, 07:13

Wellness5 has submitted 5 posts

Wellness5's Recent Food & Exercise

	1/2 cup diced Watermelon
	10 Sweet Cherries (Queen Anne, Bing)
	1/4 serving Planters Salted Peanuts (1 oz)
	Calisthenics (light, e.g. home exercise)
	Aerobics

view diet calendar

Wellness5's Groups

Getting Fit the Healthy Way!
This is the group for people who understand the science behind fitness and want to do things the correct way.

view all Wellness5's groups

Wellness5's Weight History

Following

Wellness5's Latest Posts

Other Related Links

Members

Wellness5's Recent Food & Exercise

Wellness5's Groups