Hi. I am an 19 yrs old female. I'm 5'4'' tall and 165 lbs. I started a diet three weeks ago and I lost about 4-5 lbs. My diet is fairly healthy. For breakfast, I eat low fat cheese, max. 2 slices of whole grain bread, cucumber and tomatoes, sometimes hard boiled eggs. For lunch, I usually eat some sort of salad like tuna salad(without dressing). For dinner I make sure I eat something high in protein, like salmon, fish, beans, and sometimes meatballs, potatoes, pasta, pizza(I know, I know). I also eat healthy snacks like cucumbers, carrots, apples, low fat yoghurt, or oranges inbetween three meals(one serving). I also eat guilty snacks like chocolate, cake, ice cream in moderation-2 or 3 times a week, one serving. I want to speed imy weight loss up just a little bit more and be a little stronger, so I started exercising today. Normally I don't get much exercise besides a total of 30 minutes of walking in weekdays(campus is really big). I used the bike for 20 minutes and the elliptical for 45 minutes. However, I'd like to shape my upper body as well. Am I getting enough cardio? How many times in a week should I go to the gym? How many calories should I burn? Am I doing this right?

Okay Congratulations on getting started !!!

so, you're 5' 4" and 165....so your bmi is a little high.....I'd be happy if you could get down to about 130 or so....depending on your frame. If you have a small frame I would recommend you get down to 125 or so....but really you don't have that much to lose. Most of your diet looks good....I would stay away from Pizza and pasta though....Honestly both have Zero nutrition...and Nothing for you ! and JUst one slice of pizza is 300 calories....and who the heck ONLY eats ONE slice! seriously! so it adds up fast....and it causes so much Bloat.....Just not worth it!

I do not have a problem with you eating chocolate....as long as it's dark chocolate and you're only eating 70- 100 calories a day....that's about the size of medium sized strawberry.....that's it....Dark chocolate is very good for you...has loads of magnesium and anti-oxidants....so that's exciting news!!!

Walking 30 minutes a day is a great way to burn off a moderate amount of calories...and Heck I'm happy you're walking and not driving across campus...I mean, some people dont' even WALK to their mailboxes...so I'm happy you're walking.....now, you are probably only burning about 200 calories a day walking...300 calories if you're really moving and you're winded...you'll need to burn more if you want to continue to lose weight...

so, I would recommend you get back on your bike and or elliptical....you can burn up to 600 calories an hour on the Elliptical....

For your upper body I would recommend you start doing pushups....and you can do them every 3rd day....try to do 20....and if that is easy...increase it to 30....or you do as many as you possible can in 45 seconds.....The key is to challenge yourself each time...

At your current weight , factoring in your exercise regimen now, you need about 2300 calories a day just to Maintain what you've lost.......but you want to lose weight.....so you need to increase your cardio to AT least 3 hours a week....and do muscle strength training for 2 hours a week....PLus all your walking....and your caloric intake needs to decrease to about 1980 calories a day....

After about 24 days......you'll need to increase your workout .....in order to continue to see results...

You didn't mention Alcohol....so I hope you're not drinking....b/c that will definitely affect your weight loss goal....

I would limit eating meatballs to 1 day a week....they are REALLY high in calories and fat....and NO cake at all....or ice cream.....or chips, fried food, creams, sauces, chowder, cheeses, soda....notta...it's all crap....zero nutrition......You need to add citrus fruits like oranges and grapefruit....other power foods are almonds, asparagus, avocados, bananas, walnuts, sweet potatoes, mangoes, blueberries, broccoli, tomotoes, oatmeal, cantaloupe, brown rice, dark chocolate., yogurt....If you absolutely Have to have ice cream...I would limit it to one day a week....and only 1/2 cup....

Make sure you are getting about 90-100 grams of protein a day, 1100 mg calcium, 65 grams of fat, 25 grams of fiber, 250 grams of carbs, 190 mg cholesterol,...

I hope I helped you out......You're losing weight at a very healthy rate....about 1-2 lbs a week...so you're doing very well!

Keep in touch !
CheryL : )

__________________
Cheryl Greenfield

Former National Fitness Competitor & Finalist
AFAA Certified Personal Trainer & Aerobics Instructor
Fitness Choreographer and Consultant

http://www.exerciseforums.com

Okay, I started exercising after I posted this. I'm going three times a week, start with a 20 min light cardio(at a heart rate of 130 or so, with the bike), weights(upper body workout, five machines, 8 to 10 reps with 5-10 kg weights, three sets), and 40 min of intense cardio( heart rate at 165-I use the elliptical). I'm still walking and being relatively active during the day. I couldn't keep up with my 1200 calorie diet, it's about 1500 daily now. I am proud that I don't conform to college life standards. I've been sleeping regularly, eating my meals like clockwork, not being lazy, not drinking 24/7. I only drink red wine and that's once a month or two, if I have the time to enjoy it.
This is the fifth week of my diet and second week of exercise. I was about 170 when I started, and now I'm 165. I have a medium frame and my goal is to be about 130. I managed to reduce pizza and pasta, and I didn't eat any red meat since then. I switched to a low fat, salt free, high in calcium cheese-what I ate before was probably the fattiest of all chese, lol. I'm transitioning to dark chocolate only.
I might post new questions in the near future. Thank you for your advice