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Exercise and Diet

Dear All,

I exercise regularly since I'm trying to lose weight. I'm 157cm and currently weight 59kg (went down from 66kg). I want to get down to like 55kg. I'm almost there but I'm afraid my new diet plan is not helping. I now eat alot of fruits and veggie and only have one serving of meat a day (usually a chicken cutlet the size of my palm). I run almost every alternate day and cycle occasionally. The average distance I run each time is between 5km to 7km; sometimes 8km on a good day. I usually complete my 5km runs in 40-45 minutes. Do you think I need to increase my meat intake to build more muscles so I can burn off more fat?? Thank You. :))
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Avatar universal
Roger that! :)
Helpful - 0
1273871 tn?1326224858
With the amount of exercise you do, I'd say you need to increase your protein; try to aim for a serving at every meal. However, every body is different and if you're losing well on the plan you're following right now then there's no need to change it, as fruits and veggies are definitely healthy. Bear in mind that protein may only make a difference to your body composition and not your overall weight, ie, your bodyfat percentage may decrease (which is good and healthy) but your weight may stay the same as your muscles continue to thrive. Once you're within "normal" BMI range, it's healthier to concentrate on body fat levels and clothes size (take your measurements so you can see the changes), than continue to fixate on a specific number of pounds you want to be.
Helpful - 0
1809109 tn?1331803777
Good luck! Let us know what works- I'm dropping weight like flies, but I recon it'll get much harder the closer I get to my ideal weight. (I still have 30kgs to go)
Helpful - 0
Avatar universal
Hey Ducky,

alright I do get dairy. I love eating avocadoes, cereal and milk so yeah. Guess i'll scale back abit on the fruits and up my protein and wait for like two weeks and update you again! THANK YOU!
Helpful - 0
1809109 tn?1331803777
It's very possible you're not getting enough. I do think you need a bit more protein in a day- do you ever have beans, lentils, or diary? If you do, your protein and fat consumption might be just fine.

How many fruits are you having? You should be aiming for 2-3 serves. Do you have more than that? That's a lot of carbs so if you have more than 2 serves you might want to cut down on them.

Keep in mind that running creates good, strong, bulky muscles in your legs. And since muscle has a different density, your jeans may fit slimmer but you could have tons more muscle. So try not to get too focused on that number and just aim for a healthy you.
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Arlington, VA
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