I'm an Indian woman in my early 30s. I have been moderately active most of my life. Current fitness routine consists of yoga 3-4 times a week. Some form of moderate intensity cardio 3 times a week. Resistance training like Pilates or TRX once or twice a week. I'm happy with my fitness level, but I'm still not super happy with the way I look. I have never paid too much attention to my diet although I do try to eat healthy and I think this could be the gap. Wonder what other fit people, especially women from other cultures eat. Unfortunately I don't have a lot of other women who are non-Indian in my circles to compares notes with. At work I see most non-Indian women eat salads. #fitness #diet #nutrition
Hey DM , lemme share ideas
Only ideas okay? No pics
Sounds desperate
I guess this depends on your end goal but I suggest eating in a deficit, and focusing your macros on protein. This is the best way to lose fat and give your body shape with muscle.
Thank you. Honestly I’m not working towards a particular goal. But I do have some aesthetic goals. For eg, I would like to look more toned and maintain that look.
You would need to eat more protein and eat in a deficit. 0.8g protein by 1lb if bodyweight is enough. You should start tracking your calories and use a calorie calculator to figure out your maintenance and eat below that (can be just 150-250 kcals below that)
Nutrition is the largest part of the equation. You need to track your food intake and actually measure all ingredients to find out how many calories you are consuming. If this is not lower than the number of calories you are burning, you will not be able to reduce your body fat levels. Get an Apple Watch / heart rate monitor to measure calorie burn, track your calories, and create a slight daily calorie deficit (300-500 cals) to slowly lose body fat.
This makes sense, although it is hard to track what I eat because of what I eat. I don’t cook with a lot of oil or spices but my food is mostly Indian like - either rice with chicken or veggies, or lentils and roti( lighter version of nan). Most tracking apps don’t have accurate calorie values for these foods
My fitness pal app has accurate tracking for all Indian food - from biryani to gulab jamun, from roti to dal. Try it, I use it everyday.
If your goal is losing fat and building muscle, reducing your food intake and consistently being in a caloric deficit is the most important factor in changing your body composition. Try to eat simple, unprocessed food with a high protein nutrient mix, especially since you’re resistance training. I personally eat eggs, lean meats, fruits and vegetables. Try to prepare and consume these foods in a healthy way (maybe baked and not fried, without excess condiments that add calories, etc) The main key is being consistent and operating in a deficit over a long enough period of time. Good luck!
Thank you 😊
Eat Nothing. Thats the only way.
this is the way.
I tried this but have hit a plateau where I can’t go any lower than my skeleton’s weight. Do you have any advice to help me make further progress?
Hobbyist bodybuilder here. Hispanic 23M I’m a picky eater and I eat mostly the same stuff every day apart from eating out maybe 2-3 times a week at most. Breakfast: Greek yogurt, cereal, latte Lunch: either a turkey sandwich with like 5-6 oz of turkey or ~140g of ground beef and a cup of rice or mac and cheese if I’m feeling frisky Afternoon, pre workout: protein bar, another latte or cortado for a caffeine kick Dinner after the gym: pretty much always chicken in some form or fashion. Grilled chicken and rice, Asian style chicken and rice, sometimes pasta, sometimes a chicken quesadilla. Usually around 150g of chicken at least Second dinner/before bed: protein shake with: banana, yogurt, whey protein powder, Creatine, frozen berries, peanut butter That’s it. I usually eat between 2500-3000 calories when I’m bulking (fall/winter), and 1800-2200 calories when cutting (spring/summer to stay lean). I eat at least 150g of protein a day. The goal is to get to 1g per pound of body weight, I weigh 155-160 so I try to hit 150-170 grams of protein a day I drink about 3/4 gallon of water a day I’m know a lot of male and female fitness influencers around my age and they eat very similar to me. I’m not a big veggie guy but most of them eat a lot more greens than me. I can’t stand them lol I lift 5 or 6 times a week, 30 mins of cardio 4-5 times a week when bulking, 1h of cardio when I’m cutting. I consider myself physically fit. I’ve been lifting for 6 years, before that, I was a multi sport athlete in high school. I’m 5’6” and 155 ish, around 16% body fat
Thank you for sharing your diet and routine!
Yuck 🤢
I’m a male in early 30s with different fitness goals, so I’m sure our diets will be different. I’m 6’2, 185 lbs with 15% body fat and I’m trying to maintain. Post-gym breakfast is a whey protein smoothie that I blend with greek yogurt, veggies, fruit, and peanut butter. Lunch is baked chicken and veggies. Midday snack I’ll make an omelette. Dinner baked chicken and veggies. I will tweak the meals and I’ll eat red meat once a week, but that’s the gist of it. No processed foods and I don’t eat/snack after 7pm. I had to clean up my diet because I was starting to gain weight by keeping my 20s habits.
Resonate with that last sentence. I need to shed some of my 20s's habits too.
I got up to 210 lbs after 2 years of remote work. Had to make a lifestyle change. It’s a struggle cutting bad habits at first, but after a few months your healthy habits start to feel normal. Started to learn how bad processed food is for you, how bad fast food is for you, etc. Not eating/snacking after 7pm was tough initially, but now it’s no big deal. Obviously I’m going to have nights out, but above is my normal routine that I’m following most days.
45 yo bad news bearer here: it will require a stricter diet and much harder fittness routine as you get older :-)
Totally! I'm flexible with time and choices I can make. I don't have kids now. I don't know how older folks with kids, lesser time and options are doing it.
Qualcom, what is your diet like? I am similar age 44. Recently became a vegetarian. Cut out alcohol. Trying to cut carbs
Diet is matter but focus on your mental health (happiness) as well and little excersize it will change a lot your metabolism. Rest of things are misconception sold by health professionals and sponsors.
Chicken Biryani
This ^ . I have been on this diet. Heart burn after an intense Biriyani session is totally worth it.
Yes Adobe not only recommends it but serves in office once a week 😄