Please help me
My wife has quit smoking, but has put on some weight switching her vice to another vice (eating). She is 26, 5-9, and weighs 185. I need some help developing a nutrition plan. Not sure whats more important for the ladies to lose weight.
What would be an appropriate amount of fat, carbs, and protein for her? Thanks!!! |
Hard to say about calories, but if she cuts out the sugar that will make a huge difference. It not so much that she's eating too much, just too much of the wrong thing.
Have her right down what she is eating (for atleast 3 days) then we will have a better idea of how to help. |
Will do.....thanks
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K I will have a list in a couple days. BTW she's lost four pounds so far in two weeks.
Shes cut out all soda, chips, processed foods, and alcohol. Basically I have her portioning out her meals. For each meal I told her to have a serving of protein, carbs, and a couple servings of fats. She is taking her multivitamin and Omega 3-6-9 capsules. |
There really isn't much of a difference between developing nutrition plans for men and women. Women just tend to need fewer cals, and most women seem do better with a moderate or low carb level with more fats.
For your wife, I'd say start her off at 13xBW for total cals, then reduce from there based on progress (13x181 = 2353 cals) 1-1.5g protein/lb BW (1.5x181 = 271g P [1084 cals]) 0.5g fat/lb BW (0.5x181 = 90g F [810 cals]) Fill in the remaining allotted cals with carbs (2353-1084-810 = 459 cals [459/4 = 115g C]) |
2300+ cals seems high to me. I'm 230 and have a few days were that's all I eat. ( when I'm not training).
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Without knowing everything about what she's doing, what her body type is, how she handles carbs, it's tough to make a dead set diet for her. If she starts at this, and after a week isn't getting changes, then she can drop the cals down some more. |
Gotcha.
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