1

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Female, 18 years old-main goal, overall fat loss!

Answered on September 12, 2014
Created September 14, 2012 at 1:43 AM

Hi, my name is Kami, i am 18 years old, 5 foot and 115 pounds. for the last 4 years i've been "dieting"/ eating very healthy. i eat 1000-1200 calories a day. small meals, 2-3 oz of meat per meal, lots of vegetables and fruit, and healthy fats. i work out 3-4 days a week for an hour at a time. workouts have around 2o minutes of low weight training and 30 minutes of cardio/intervals. im not huge, but i can't lose the fat i have around my thighs, obliques and belly. its been a very long and stressful process and no one seems to want to help, or can help. also, i went to a nutritionist and i think i taught him more than he taught me... needless to say, his "diet plan" was already what i was doing. if anyone could help, i would be FOREVER great full! thank you! :)

77877f762c40637911396daa19b53094

(78467)

on September 15, 2012
at 05:24 AM

To reiterate try playing with the composition of your diet. Skip cardio, lift heavy and double your protein and you will muscle up and be more tone and carry less body fat.

77877f762c40637911396daa19b53094

(78467)

on September 15, 2012
at 05:22 AM

15 kcal per pound of bodyweight is reasonable to lose weight if active. Lower is not good. Please, if you go lower make sure you are eating lots and lots of lean protein and some healthy fat. I don't condone crash dieting but if you insist make it high protein.

A913bf93cf3bb8351481414d1218c441

(170)

on September 14, 2012
at 02:17 PM

I think it's really irresponsible for nutritionists to recommend such severe calorie restriction to teenage girls, the most vulnerable group for eating disorders and body image issues. Also, every CW diet thing I've ever read says not to go *UNDER* 1200 Cal for females.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on September 14, 2012
at 11:35 AM

Kami!! "after 4 years..." Kami you are 18 years old. So since you were 14? Your body has completely changed in the last 4 years. Nothing about your body then has anything to do with your body today. Also you said you knew more than your diet coach, yet you believe them when they say not to eat over 1200 calories. Your BMR is 1345!!! My advise is that you (1) read up on paleo and/or primal and understand the underlying tenants; and (2) focus on your health

Medium avatar

(3213)

on September 14, 2012
at 04:52 AM

Good point LikesLardinMayo, I meant, she needs to substitute fruits for foods higher in protein and fat, and lower in fructose

61f9349ad28e3c42d1cec58ba4825a7d

(10480)

on September 14, 2012
at 04:14 AM

@Mscott - I noticed that too, but forgot to go back and mention it after my list of yay. Perhaps margarine? (aaaaagh!) Definitely none of that, either.

Fd70d71f4f8195c3a098eda4fc817d4f

(8014)

on September 14, 2012
at 04:00 AM

Thank you. The ladies on the Balanced Bites podcast have spoken ad nauseum about young women (and older ones too) and body image. It's a jungle out there. Man, I thought it was bad what *I* was a teenager... I'm not saying the OP is completely off base...she needs to feel comfortable in her own skin, but I *do* worry about all the young ladies coming here looking for help to lose body fat that is likely already at a healthy and gender appropriate level. Working out for an hour on 1000 calories a day? Must be nice to be 18... ;-)

A2c38be4c54c91a15071f82f14cac0b3

(12682)

on September 14, 2012
at 03:38 AM

What is "butter with no saturated fats"?

00e763773582d586a24841ed27f470d7

(1)

on September 14, 2012
at 02:59 AM

alrighty! and i do use coconut oil, forgot to mention that one

61f9349ad28e3c42d1cec58ba4825a7d

(10480)

on September 14, 2012
at 02:52 AM

There we go! Problem #2! Good on the EVOO though, and the nut fat isn't bad. Definitely nix on the mayo (unless you are making your own from olive oil or animal fats), especially reduced-fat. Store mayo is made with soybean oil (at least every single kind I have ever seen) which, as a soy product/seed oil, is a definite no. Try some schmaltz, lard, tallow, bacon fat, more butter with all it's saturated fatty goodness, ghee, coconut oil, palm oil... all these are better options.

00e763773582d586a24841ed27f470d7

(1)

on September 14, 2012
at 02:46 AM

my healthy fats are these: fish oil, ground flax seed, EVOO, butter with no saturated fats, reduced fat mayo, raw almonds or walnuts

61f9349ad28e3c42d1cec58ba4825a7d

(10480)

on September 14, 2012
at 02:41 AM

... eaters consider healthy fats.

61f9349ad28e3c42d1cec58ba4825a7d

(10480)

on September 14, 2012
at 02:40 AM

I think you are on the right site if you want to learn - and it seems you do! Based on one of your answers (which I did downvote, please don't be discouraged) it seems you are still on the grains. Take a look-see at some basic Paleo stuff (here's a cute quick infographic http://greatist.com/health/the-ultimate-guide-to-eating-paleo-022012/) and try eliminating the grains. I think that could make a big difference right there for you. Also, when you say healthy fats... what do you mean by that? There's a big difference between conventionally "heart healthy" fats like canola oil and what Paleo...

00e763773582d586a24841ed27f470d7

(1)

on September 14, 2012
at 02:38 AM

got it. thanks!

0e2bd01a4b24c10af91033fe5dcf3b07

(324)

on September 14, 2012
at 02:36 AM

IMHO if you can do more than 5 reps with good form then you're not using enough weight.

00e763773582d586a24841ed27f470d7

(1)

on September 14, 2012
at 02:34 AM

i don't drink alcohol, and not too much coffee either. however for me to lose weight at my age and height, everyone ive talked to (including nutritionists) have said not to eat over 1200 calories a day to lose the weight.

00e763773582d586a24841ed27f470d7

(1)

on September 14, 2012
at 02:31 AM

how many reps? and i do sprint, 1 minute walking, 30 seconds jogging, 30 seconds sprinting. for 10 minutes, then do weights, then i do another 20 minutes of the intervals again that i said above.

77877f762c40637911396daa19b53094

(78467)

on September 14, 2012
at 02:31 AM

You aren't suggesting she eat less than 1,000-1,200 calories a day are you?

00e763773582d586a24841ed27f470d7

(1)

on September 14, 2012
at 02:29 AM

thank you :) and okay, i will do that!

00e763773582d586a24841ed27f470d7

(1)

on September 14, 2012
at 02:26 AM

and i also do eat for health. that's what is most important.

00e763773582d586a24841ed27f470d7

(1)

on September 14, 2012
at 02:25 AM

i do eat when i am hungry, about 4 meals a day and some snacks. however, after 4 years of eating 1500-1800, that didnt work.i also used to do 30 minutes of high weight, low reps, that did nothing but bulk me instead of lean me out. nothing seems to work for me. however, i do believe i AM on the right site. i believe someone can help me or give me some advice, thats all i'm asking for.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on September 14, 2012
at 02:24 AM

Also I should add, I think you should eat for health, not for weight loss.

Medium avatar

(3213)

on September 14, 2012
at 02:20 AM

I disagree, i think she is on the right site, Primal/Paleo is for everyone, you just need to fine-tune it according to your needs

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6 Answers

9
6120c989fd5b69f42a0834b69b87955b

(24553)

on September 14, 2012
at 03:33 AM

This probably isn't what you want to hear, but the fat on your thighs and lower belly is supposed to be there if you are female, considering your weight it is most certainly within the healthy range. If you work hard enough to get rid of it, you can threaten your future fertility before that even becomes something on your radar.

Eating very low calories can throw your body into starvation mode, especially if the time when you are doing that is during prime developmental years, and will try to convert EVERYTHING to sub-femoral fat. I would highly recommend shifting from dieting, to eating to satiety while you still have some plasticity in setting your metabolism, unless you want to be on restricted diets for the rest of your life.

Fd70d71f4f8195c3a098eda4fc817d4f

(8014)

on September 14, 2012
at 04:00 AM

Thank you. The ladies on the Balanced Bites podcast have spoken ad nauseum about young women (and older ones too) and body image. It's a jungle out there. Man, I thought it was bad what *I* was a teenager... I'm not saying the OP is completely off base...she needs to feel comfortable in her own skin, but I *do* worry about all the young ladies coming here looking for help to lose body fat that is likely already at a healthy and gender appropriate level. Working out for an hour on 1000 calories a day? Must be nice to be 18... ;-)

5
77877f762c40637911396daa19b53094

(78467)

on September 14, 2012
at 02:26 AM

Too few calories. Way, way too few. You need to eat to satiety. If you insist on counting 1500-1800 from Paleo foods, emphasis on meat and veg, severely limit fruit and nuts.

Lift heavy, keep cardio to hit only.

Sleep 8-10 hrs a night

Watch the booze and coffee, you don't need to throw it out but just watch the amount.

77877f762c40637911396daa19b53094

(78467)

on September 15, 2012
at 05:22 AM

15 kcal per pound of bodyweight is reasonable to lose weight if active. Lower is not good. Please, if you go lower make sure you are eating lots and lots of lean protein and some healthy fat. I don't condone crash dieting but if you insist make it high protein.

00e763773582d586a24841ed27f470d7

(1)

on September 14, 2012
at 02:34 AM

i don't drink alcohol, and not too much coffee either. however for me to lose weight at my age and height, everyone ive talked to (including nutritionists) have said not to eat over 1200 calories a day to lose the weight.

A913bf93cf3bb8351481414d1218c441

(170)

on September 14, 2012
at 02:17 PM

I think it's really irresponsible for nutritionists to recommend such severe calorie restriction to teenage girls, the most vulnerable group for eating disorders and body image issues. Also, every CW diet thing I've ever read says not to go *UNDER* 1200 Cal for females.

3
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on September 14, 2012
at 01:57 AM

Kami, I think you are on the wrong site. Your "very healthy" eating and "low weight" training for an hour at a time is fairly contradictory to the way most around here would recommend.

I suggest that you read up on paleo and/or primal and understand the underlying tenants.

It's not that what you suggest doesn't work OR couldn't work, it's just not the way I think most would recommend.

For example.

I think eating when you are hungry is better than eating small meals.

I think your problem is you are eating to few calories, and would rather see you in the 1500-1800 range

I think you should workout 3-4 times a week for 20-30 minutes with high weight, low reps and HIIT.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on September 14, 2012
at 02:24 AM

Also I should add, I think you should eat for health, not for weight loss.

00e763773582d586a24841ed27f470d7

(1)

on September 14, 2012
at 02:25 AM

i do eat when i am hungry, about 4 meals a day and some snacks. however, after 4 years of eating 1500-1800, that didnt work.i also used to do 30 minutes of high weight, low reps, that did nothing but bulk me instead of lean me out. nothing seems to work for me. however, i do believe i AM on the right site. i believe someone can help me or give me some advice, thats all i'm asking for.

A2c38be4c54c91a15071f82f14cac0b3

(12682)

on September 14, 2012
at 03:38 AM

What is "butter with no saturated fats"?

00e763773582d586a24841ed27f470d7

(1)

on September 14, 2012
at 02:46 AM

my healthy fats are these: fish oil, ground flax seed, EVOO, butter with no saturated fats, reduced fat mayo, raw almonds or walnuts

61f9349ad28e3c42d1cec58ba4825a7d

(10480)

on September 14, 2012
at 04:14 AM

@Mscott - I noticed that too, but forgot to go back and mention it after my list of yay. Perhaps margarine? (aaaaagh!) Definitely none of that, either.

00e763773582d586a24841ed27f470d7

(1)

on September 14, 2012
at 02:26 AM

and i also do eat for health. that's what is most important.

61f9349ad28e3c42d1cec58ba4825a7d

(10480)

on September 14, 2012
at 02:40 AM

I think you are on the right site if you want to learn - and it seems you do! Based on one of your answers (which I did downvote, please don't be discouraged) it seems you are still on the grains. Take a look-see at some basic Paleo stuff (here's a cute quick infographic http://greatist.com/health/the-ultimate-guide-to-eating-paleo-022012/) and try eliminating the grains. I think that could make a big difference right there for you. Also, when you say healthy fats... what do you mean by that? There's a big difference between conventionally "heart healthy" fats like canola oil and what Paleo...

00e763773582d586a24841ed27f470d7

(1)

on September 14, 2012
at 02:59 AM

alrighty! and i do use coconut oil, forgot to mention that one

61f9349ad28e3c42d1cec58ba4825a7d

(10480)

on September 14, 2012
at 02:52 AM

There we go! Problem #2! Good on the EVOO though, and the nut fat isn't bad. Definitely nix on the mayo (unless you are making your own from olive oil or animal fats), especially reduced-fat. Store mayo is made with soybean oil (at least every single kind I have ever seen) which, as a soy product/seed oil, is a definite no. Try some schmaltz, lard, tallow, bacon fat, more butter with all it's saturated fatty goodness, ghee, coconut oil, palm oil... all these are better options.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on September 14, 2012
at 11:35 AM

Kami!! "after 4 years..." Kami you are 18 years old. So since you were 14? Your body has completely changed in the last 4 years. Nothing about your body then has anything to do with your body today. Also you said you knew more than your diet coach, yet you believe them when they say not to eat over 1200 calories. Your BMR is 1345!!! My advise is that you (1) read up on paleo and/or primal and understand the underlying tenants; and (2) focus on your health

Medium avatar

(3213)

on September 14, 2012
at 02:20 AM

I disagree, i think she is on the right site, Primal/Paleo is for everyone, you just need to fine-tune it according to your needs

61f9349ad28e3c42d1cec58ba4825a7d

(10480)

on September 14, 2012
at 02:41 AM

... eaters consider healthy fats.

1
0e2bd01a4b24c10af91033fe5dcf3b07

(324)

on September 14, 2012
at 02:22 AM

Eat more fat and protein. Eat less fruit. Squat & deadlift heavy. Sprint.

00e763773582d586a24841ed27f470d7

(1)

on September 14, 2012
at 02:38 AM

got it. thanks!

0e2bd01a4b24c10af91033fe5dcf3b07

(324)

on September 14, 2012
at 02:36 AM

IMHO if you can do more than 5 reps with good form then you're not using enough weight.

00e763773582d586a24841ed27f470d7

(1)

on September 14, 2012
at 02:31 AM

how many reps? and i do sprint, 1 minute walking, 30 seconds jogging, 30 seconds sprinting. for 10 minutes, then do weights, then i do another 20 minutes of the intervals again that i said above.

0
9a5e2da94ad63ea3186dfa494e16a8d1

on September 14, 2012
at 03:22 AM

More protein, try to make at least one meal a day mostly protein (i.e. only eggs for breakfast, salad & protein for lunch or dinner, etc). Don't worry so much about eating less, instead try to find foods that are satisfying and thus lower your appetite. Make sure your workouts are high intensity, brief, and strength-building. If you can't make workouts that are intense enough (you should be completely exhausted after 20-30 minutes), join a class or group.

This approach helped me lose more than 20 pounds and 6 inches off my waist, Good luck!

0
Medium avatar

(3213)

on September 14, 2012
at 02:21 AM

I think what you're doing is great, i would only intensify your workouts and cut down on the fruits

00e763773582d586a24841ed27f470d7

(1)

on September 14, 2012
at 02:29 AM

thank you :) and okay, i will do that!

77877f762c40637911396daa19b53094

(78467)

on September 14, 2012
at 02:31 AM

You aren't suggesting she eat less than 1,000-1,200 calories a day are you?

Medium avatar

(3213)

on September 14, 2012
at 04:52 AM

Good point LikesLardinMayo, I meant, she needs to substitute fruits for foods higher in protein and fat, and lower in fructose

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