I am on the sixth day of my diet/exercise thingy (to lose 14 pounds) and I woke up feeling a little light-headed. Am I not eating right?

Diet Info

5'4", 136 pounds.

Typical Day:

Breakfast: 2 slices of toast + fruit (melon/kiwi/grapes)
Lunch: Prawn, cucumber, avocado salad + toast/bread/fruit
Dinner: spaghetti bolognese + salad
Drinks: Only water.
Snack: Banana
= Around 1000 calories.

Exercise:
- 20-35 minutes on the treadmill, jogging and fast walking, burning 200-350 calories.
- Skipping, not much at the moment, trying to build that up. (You might call it 'jump rope')
- Crunches, 100-150.

Going to add press-ups and bodyweight squats.

that's not nearly enough.
you should probably eat atleast 1600 calories if you are going to exercise that much.

Originally Posted by Sagitar

that's not nearly enough.
you should probably eat atleast 1600 calories if you are going to exercise that much.

Ok, thanks.
I'll make sure to snack/have larger meals.

I would say, since you're not really overweight, that you should have at least 1,500 calories for the amount of exercise you do. You should definitely add protein to your breakfast. Carbs just make you hungrier. Add some peanut/almond butter to your toast, and that should be good.

I'd also recommend a second snack in there somewhere. You're really supposed to eat 5 times a day, so a mid-morning and mid-afternon snack are a good idea. :yes:

^xcept that peanut butter is unhealthy, so stay away from that one..

I agree that you should get more proteins.
just try to avoid thins that are high in carbs. :3

I don't exercise and I eat less than you, and I have yet to get light-headed, but I've had moments where I feel weak that go away once I eat something.

But yeah, If you're exercising, you definitely need to eat more. Or exercise less. From what you've posted above, it doesn't seem like too much, but maybe it's too much for your body to handle? I don't really know about exercise..>.< I only know how to diet.

Here's a site where you can calculate how many calories you need based upon how much you exercise, your height, and your weight:

http://www.freedieting.com/tools/cal...alculator.htm#

Hope it helps! Good luck with losing weight, too. I know how hard it is. (for me anyways! XD)

Peanut butter is not unhealthy if you get the natural peanut butter without added sugar. FATS AREN'T BAD FOR YOU! Fats are better than carbs, in MODERATION of course. :)

Thanks for the advice, guys.
Lost 4 pounds so far! (9 days)

Hmmm most of my advice has been said: just one more thing that kinda ties it together.

I'm meeting with a personal trainer and he told me that within a half an hour of each work out I need to have some protein to replenish the energy of my muscles otherwise they will eat themselves (there's a more medical term but i forget it at the moment lol). Obviously if you want to be Ms. Universe then it doesn't have to be too much lol but the more weights and stuff the more you need (BUT even after cardio work is needed).

that's all i got ^_^

Oh jeez, seems like you're trying to kill yourself. The average human being who exercises at least 1 hour vigorously a day, should eat 2000 calories. So, since you're trying to lose weight and not doing extremely strenuous work out, I would say eat 1600 calories? Yes, that sounds about right. But if you feel light headed you should definitely eat more, that probably means you're not getting enough energy that your body needs to do normal functions. You know how if people don't eat enough they faint, so this is probably close to that so you should definitely eat more or just increase the portions of what you're eating.

Originally Posted by Pearl

Thanks for the advice, guys.
Lost 4 pounds so far! (9 days)

Fantastic!

Just remember Pearl, two pounds a week is a safe rate of weight loss. :yes: Be careful not to overdo it!

Um... if you work out everyday you need to have 2000 - 2200 calories a day. I know this because it's something that I struggle with daily. My nutritionist gave my a hard time when I told her I was working out everyday (30 minutes plus just running whatever), because I only usually eat about 800 - 1100 calories (bad day versus good day). The average person not spending time to work out is supposed to get 2000, and if you're a young adult then you need more because you're still developing.

Hope this helps.

Angelic, based on your avi I'm guessing your a guy.. And guys should have around 300-500 calories a day more than a girl of the same height and weight.

Pearl ~ Like the others said.. I agree you need about 500 more cals/day since you're working out so much. You have to be careful about under eating because your body can go into starvation mode and you won't lose anything. I would also suggest adding more protein to your diet. Especially right after workouts. Good luck!

According to the Baylor College of Medicine, a 20 year old who is 5'4'' and weighs 136 lbs needs about 2400 calories a day if they are going to be active for about an hour a day.

It does say that a guy needs about 400 more at the same height and weight. But still you should be eating way more than 1600 calories.

Cites Informtation

Originally Posted by angelictraces

According to the Baylor College of Medicine, a 20 year old who is 5'4'' and weighs 136 lbs needs about 2400 calories a day if they are going to be active for about an hour a day.

It does say that a guy needs about 400 more at the same height and weight. But still you should be eating way more than 1600 calories.

Cites Informtation

that site gave me (5'3'' and 116lbs) over 1850 calories a day without any exercise... o_o
another site gave me 200 calories less than that when.
that site seemed more accurate and it gave more info.

shame I can't remember the site.