calories and weight loss

Question
Hello, I have a few questions about weight loss. First of all, I'm 5 feet 6-7 inches tall and 225 lbs at 24 years old. I would like to lose weight so I've been looking up online how many calories to eat per day. Going by my age and weight and all the math, I learned that to lose weight, I should eat 1400-1500 calories per day. I have 2 kids and a boyfriend to cook for and I am in love with food. I love lean pockets especially. They're my guilty pleasure after the kids go to sleep. I've also bought some slimfast shakes and snack bars, not meal bars. If I eat 1 lean pocket a day, will this ruin my diet? Today I had a slimfast shake 190 calories, a small yogurt 100 cal, a hotdog 170 with a bun 120 cal, a pepsi (bad, I know)150 cal, a slimfast snackbar 120 cal, and a leanpocket 290 cal.  I know hotdogs and leanpockets aren't all that healthy, but if I have a salad later, will I be wasting my time? I reduced the calories, but is that cancelled out by the foods I had? I'm really bad at eating healthy as I hate vegetables (feed em to my kids though). I've also been doing crunches on a big exercise ball and trying not to sit on the couch so much. Am I on a decent track? Any input would be great.  Thanks

Answer
Melinda,

You have asked some great questions.  

First, let me commend you on your desire to lose weight by exercising and eating healthy.  1400-1500 calories is not a bad daily intake, however, we want to avoid obsessing over the calories.  There is nothing inherently wrong with having a Lean Pocket everyday, as long as you account for it in your daily calorie count.

I'm sure you know that eating one everyday is not the best plan, but most of us (myself included) have to take baby steps as we replace one behavior with another.  So, let me tell you that you should not beat yourself up over what cancels out what food.

Also, a salad is really never a bad idea.  You may want to switch to meal-sized salad during the day and if you want to have another, then I would have a side salad before you eat dinner.

You mentioned that you bought some Slimfast and shakes and snack bars.  Again, these are not inherently bad, however, read the label to make sure that you are not taking in loads of sugar with these shakes and bars.  Sugar tends to make us feel hungry, even when we are not, and then we go eat more than we wouldn't have normally.

One more thing, and you know this is going to be about the vegetables! I know you said you do not like them, but there are literally hundreds and thousands of vegetables most of us have never tried.  I am willing to be that there are vegetables out there you could like, you just have to be willing to try.  Since the weather is getting better, check out your local farmers market for great produce at a good price that is probably also low on pesticides and other harmful stuff.  Plus, you get to meet the people who bring the food to you.  That's so much more fun than picking over produce at the supermarket.  Good on you for feeding the veggies to the kids, but if you don't eat them, eventually they will stop and that's not good either.

You are on a good track (more than decent).  If you were my client, this is what I would tell you to do:

1. Eat 5-6 small meals each day that are about 3-4 hours apart.  At each meal make sure that you are combining lean protein with complex carbohydrates to keep you full longer.
2. When possible, eat wholesome foods and drink at least 64 oz of water (more when you exercise and when the weather warms up).
3. Ensure that your exercise program includes both weight/resistance training and cardio to maximize weight loss.

That being said, try not to rely on the Slimfast too much as you want as many whole foods as possible.  Also, get your kids and boyfriend involved in what you do.  You all can eat healthy and you all can be active together.  As you all support each other, you will find your weight loss journey to be much easier.

Slow down, take a breath and regroup.  You're doing fine.  With a few modifications in what you're already doing, I'm sure you'll see success soon.

I wish you the best!

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