Hi I wrote yesterday almost24 hours ago. I'm 5'5 139 pounds. i want to weigh 125. I exercise 3-4 x a week. According to BMI I'm fine I feel better at 125.

Here is my delemna. I choose the 1200 calorie and 15 fat gram. Following is a list of what I ate.

I have for many years eaten this way, basicly low fat. Can you tell me judging from my journal.

Am I eating to much? Should I stay around this amount. I'll do the work but need the sdvice....

PLEASE!!!!!!

Breakfast Margarine: stick, 1 tsp Blueberries: fresh, 1 cup Thomas English Muffin Activia yogurt Fiber One Lunch Salad: green tossed, 1 cup Ranch Light hershey's SF syrup Soy Slender Cherries nutriststem shake Dinner Butter: salted, 1 tsp Mixed vegetables: frozen, 1 cup Salad: green tossed, 1 cup Salmon: fillet, baked/broiled, 1 oz x 8 Potatoes: baked, medium, flesh only Dressing: ranch, 1 tbs Snacks Strawberry shortcake bar

Nutrition Information Breakfast Lunch Dinner Snacks Daily Summary Last 7 Days Your Nutrition Information Actual Target Calories 1,610 1200 Calories from Fat 400 350 Total Fat 45 g 39g Saturated Fat 10 g <= 13g Cholesterol 155 mg < 300mg Sodium 1,780 mg < 2400mg Total Carbohydrate 214 g 135 - 195g Dietary Fiber 48 g >= 25g Protein 108 g 30 - 105g Vitamin A * * Vitamin C 140% 100% Calcium 100% 100% Iron 190% 100% Water 0oz * Your Diet Exchange Information   Other Carbohydrates 0.0     Very Lean Meat 8.0     Fat 3.0     Milk 0.0     Vegetable 5.5     Fruit 1.5     Lean Meat 0.0     Bread/Starch 3.0   Green Within target range Blue Borderline Red Not within target range Black No recommendation

Hi ,

This was the second time I asked for help on this. Can you please answer my question?

Hi Joefs,

I'm no expert but your diet looks pretty good to me. There are a few changes that might need to be changed. I don't know what your using the butter on but could you maybe use carnola oil instead? I know your suppose to have some oil in your diet. Your chart shows that the calories and fat grams are higher than what they should be. I'm new at this too and don't know to much about dieting, but I'm told by my daughter that I need to stay at my calorie and fat gram range. Also If you work out and it's the same workout that you've been doing for a while, your body might be use to it and you need to throw something different in there to challange the body. I hope this helps in any way. Hang in there you'll make it.

carter

You're right that you're BMI is fine.  In fact it's 23.3 which is clearly in the "normal" range. 

The best way for you to lose weight is to stay around 1,400 calories with a diet that has lots of fruits, vegetables, cereals and grains along with lean protein and LF diary products.

In addition, you can try to increase the intensity of your exercise; not necessarily the duration.  That might help burn more calories.

With your BMI you're definitely not a candidate for Alli.

I hope this helps.

Pat Baird, MA, RD, registered dietitian

Carter,

Thank you for taking the time to look at and answer my question. The funny thing is I usully eat less and tried to eat more to get the fat content up,and I ended up going over.

Hi Thank you, I kind of figured that. I have been eating healthly for most my life. I had a hysterectomy in my late 30's, and now I'm in menopause. It is difficult for me to take off the 15 pounds I put on. I just feel and look better at the lighter weight. I'm going to continue to take the Alli. It will be a week on Monday. I haven't lost any weight yet, but it helps keep me out of the sweets with all the fat in them. I didn't eat them a lot but, who needs to any time?

I do appreciate you getting back to me Pat. I'm going to continue to get back to 125.

I hope it was helpful.  I realize this is a challenge and I think you can do a good job of it with an improved diet and some exercise.  Depending on how you feel about it, you might speak to your gyn about some hormone replacement -- especially the bio-identical form.

I hope this helps.

Pat Baird, MA, RD, registered dietitian

Joefs:

Hi Thank you, I kind of figured that. I have been eating healthly for most my life. I had a hysterectomy in my late 30's, and now I'm in menopause. It is difficult for me to take off the 15 pounds I put on. I just feel and look better at the lighter weight. I'm going to continue to take the Alli. It will be a week on Monday. I haven't lost any weight yet, but it helps keep me out of the sweets with all the fat in them. I didn't eat them a lot but, who needs to any time?

I do appreciate you getting back to me Pat. I'm going to continue to get back to 125.