On the right track?

Question

A few weeks ago, I decided to change my lifestyle. I never ate poorly but decided I could eat healthier. I cut out all white products (white bread etc), eat more fruit and veggies and get my RDA of most nutrients now from whole grains, fruits, veggies and soy. I never drank soda and was never a big snacker either. I also do 20 minutes of vigorous aerobics 5 times a week. I started at 117 and now weigh 113 and would like to go down to about 108. I'm 5 feet 2 inches tall with a pretty small frame.

I don't find this change that life altering but I am on the right track right? : )

PS: Cutting out the white rolls, bagels, bread does really make a big differance doesn't it??

I should have clarified that I only eat whole grain and I am also vegetarian so meat is not an option. I do however eat light cheese (50% less fat and calories)

Great answers (from most of you!)

I have a very small frame and 108 would be healthy for me. I used to be able to eat whatever I wanted and never gained weight before I had kids ( I was 90 lbs and too thin )

Answer 1

You sound like you are on the right track. Cutting out processed flours in favor of whole grains is supported by tons of research and popular literature.

I agree with the person above who suggests you add fish and other proteins to your diet- your body needs protein and some healthy fats to build muscles. Fish, eggs, lowfat dairy and poultry can all be good sources. If you are a vegetarian, try almonds, eggs and dairy (if not vegan) and soy of course. But definitely make sure you have protein 3 times a day, and are getting a good supply of calcium and nutrients. In addition to building muscle, protein has a higher satiation rate and lower glycemic index than carbs or other nutrients. This means it makes you feel full longer and doesn't spike your blood sugar and cause blood sugar crashes. Hypoglycemic crashes are bad for your circulatory system and general health.

Your exercise plan sounds good- I have had great success with similar programs.

My advice would be:
Don't overdo it on the weight loss. You sound like you are at a healthy weight. Make your goals based on muscle tone and if needed- measurements. Weight is not a good guide because as you get more muscle your weight could go up even though you are getting more fit. Try adding a little light weight lifting for tone, but mainly make your goal feeling healthy and fit, not being super thin.
Otherwise sounds like you are doing great. Good luck!

Answer 2

you shouldn't just be aiming for a weight. There are a lot of other factors matter more, or example % body fat.

White bread isn't good for you...if you want to eat bread, eat whole grain bread only.

Also remember that muscle weighs more then fat

Answer 3

as long as you're getting the nutrients from the white bread from other parts of your diet, you're on the right track!

however, you didn't mention meat. you need to get healthy fats from somewhere in your diet. i would suggest adding some fish to what you eat, the added protein will be good for your muscles, which in turn are the fat burners on your body.

good luck!

Answer 4

sure, you are on the right track. sounds good to me. but aren't you a tad bit underweight if you go to 108? right now you seem to be the perfect weight. good luck with your goals, you seem to be accomplishing them just fine, no need to fret

Answer 5

Relax . . eat what you want & stop worrying about it. For all you know you will get hit by a bus as soon as you are 'fit'.

Answer 6

yes you are on the right track, you sound hot!

Answer 7

Please see ideal body weight calculators below.

The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:

*1) Burn more calories then you're consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm

Get an online, desktop, or cell phone diet and fitness calculator. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.

Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight:
Adults: http://www.halls.md/ideal-weight/body.htm
Teens/Children: http://www.kidshealth.org/kid/exercise/weight/bmi.html

It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound.

Here are two articles on how to break through a weight loss plateau:
http://www.webmd.com/content/article/86/99147.htm
http://www.webmd.com/content/pages/18/102117.htm

*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.

Do not try fad diets or diet pills. Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:
http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html

The following are food pyramids and several articles on what you should eat everyday:
Food Pyramids:
http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d
http://www.mypyramid.gov/
Antioxidant Superstars - Vegetables and Beans:
http://www.webmd.com/content/article/104/107638.html
Antioxidant Loaded Fruits:
http://www.webmd.com/content/article/104/107640.html
Good Carbs Mean Better Weight:
http://www.webmd.com/content/article/100/105783.htm
The Benefits of Protein:
http://www.webmd.com/content/article/85/98824.htm
Some Fats Are Good For You:
http://www.webmd.com/content/article/49/40075.htm
Antioxidants in Green and Black Tea:
http://www.webmd.com/content/article/104/107641.html
What You Should Eat Daily:
http://www.oprah.com/health/yourbody/slide/slide_yourbody_healthfood_201.jhtml
Best Foods to Fight off Disease and Keep You Healthy:
http://www.oprah.com/health/yourbody/slide/slide_yourbody_healthfood_101.jhtml

*3) Perform cardiovascular, core, and/or strength training on most days. Read a book or find a certified trainer to make sure you're doing all exercises correctly.

The following is a website and numerous articles on cardiovascular, core, and strength training:
Exercise Prescription on the Net
http://www.exrx.net/
Starting an Exercise Program:
http://www.primusweb.com/fitnesspartner/library/activity/startexercise.htm
Strength Training Basics:
http://www.primusweb.com/fitnesspartner/library/activity/trainbasics.htm
Cardiovascular Machine Workouts:
http://www.primusweb.com/fitnesspartner/library/activity/cardiowork.htm
Balance Your Way to a Stronger Body:
http://www.webmd.com/content/article/64/72314.htm
Understanding Your Training Heart Rate:
http://www.primusweb.com/fitnesspartner/library/activity/thr.htm
Exercise Errors:
http://www.primusweb.com/fitnesspartner/library/activity/errors.htm
Getting a Flat Stomach:
http://www.webmd.com/content/article/71/81365.htm
Weight Lifting - Does Order Matter:
http://www.webmd.com/content/article/80/96440.htm
Encouraging Exercise in Your Kids:
http://www.webmd.com/content/article/95/103524.htm
Strength Training Safe and Effective for Kids:
http://www.webmd.com/content/article/32/1728_81005.htm

*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.

*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A reputable test you can take to measure your biological age is at http://realage.com
Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier.

Send me an email or yahoo instant message to "gainbetterhealth" if you have any questions and good luck!

*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.