I am having fun planning my meals and really getting into the groove. My plan is to lose 50 lbs relatively quick-- by september which gives me 6 months. My ultimate goal is to drop 85-100. I am weighing in at 225 now and am 5"5' I have started exercising at the gym.
Looking for suggestions on the best way to obtain my "september" goal.
Does anyone have any specific regemin that they use? I am watching calories and fat intake. I am keeping a food journal and weighing & measuring every monday. I am trying to keep carbs below 40g per meal fat below 40 g daily and calories around 1000 daily- initially.
I laud your goals of starting a new healthy lifestyle, my only questions are
1. What's the rush?
2. If your not at your September goal what happens then?
I have found that losing weight is a slow process and the more subtle the changes, those are the ones that are most likely to stick. Theres alot of knowledege out there and these ladies are glad to help!
but please remember... with so much to lose - and we're all there with you in THAT department - it's more about the JOURNEY than the RACE [like the divine Miss Chris says].
yes, you can lose the weight quickly, but if you haven't completely changed your life, it won't stay lost... it'll find you again. or you will find it.
soooo, join us all on the journey. one day at a time. one hour at a time.
Welcome! It sounds like you have all the tools to make this a success.
And what they said. I know I've gone at this losing weight business a bunch of times during my 50 years and it wasn't until I decided that I was going to change my habits for a lifetime that I've really been successful.
your plan sounds great - but don't be so strict and rigid with yourself that you 'burn out' and end up giving up. i think 1000 calories is too low for a woman weighing 225lb - you may lose rapidly at first, but your body may go into 'starvation' mode, and then your weight loss will stall - and you can't drop your calories further without it becoming dangerous. i think you should probably start on around 1500 a day - then you can drop it lower when your weight loss slows down.
Just looking out for you! We want you here for the long haul!
Thanks everyone.. Will my body stop burning calories on a low calorie diet even if I keep my metabolism up with daily vitamins and daily exercise regemin? I feel great, no fatigue and full of energy-- the best I have ever felt on a weight loss mission. I have lost 10 lbs and 2 in around my chest and waist!..
I have read about the too few calories making your body store calories because it thinks its in starvaton mode.. I really and truly feel great and full when I eat. Whats your input?
In my personal experience if i drop below 1200 calories my weightloss stops. If I eat about 1500 calories it comes off faster. If you exercise you will need the extra calories too. When i exercise i dont lose on the scale as fast because i am building muscle and it weighs more than fat. Just keep all these things in mind when you are looking at your weightloss.
I joined a wellness class here at work and the nutritionist gave us a calculation to gauge the BEE (Basal Energy Expenditure). Basically how many calories your body needs to exist at its present weight and activity level.
You then take that number and subtract 500 calories a day to lose one pound a week or 250 cals a day to lose one half pound.
Females
18-30 years 14.7 X weight(kg)+ 496
30-60 years 8.7 X weight(kg)+ 829
> 60 years 10.5X weight(kg) + 596
Males
18-30 Years 15.3 X weight(kg) + 679
30-60 years 11.6 X weight(kg) + 879
> 60 years 13.5 X weight(kg)+ 487
Activity Factor
Use 1.2 for sedentary to moderate activity (sitting, standing, light walking, cleaning)
Use 1.4 for moderate to high activity (continuous brisk walking, heavy cleaning)
Use 1.6 for very high activity (construction, heavy yard work for 6+ hours a day)
BEE X activity factor = ??
Plus activity calories per day _____________ = _______ calories for maintenance
Allow 80-100 calories for each mile you walk or run
allow 300-400 calories for each hour of continuous moderate aerobic activity
Adjust by subtracting the 250-500 calories for weight loss = _______ calories.
Water 8-12 servings
Grains 5 servings
Dairy Products 2 servings
Fruits and Veggies 6 servings
Meats and alternates 2 servings
Fats and Oils 4 servings
1600 Calories
Water 8-12 servings
Grains 6 servings
Dairy 2 servings
Fruits and Veggies 6 servings
Meats and alternates 2 servings
Fats and Oils 5 servings
1800 calories
Water 10-12 servings
Grains 6 servings
Dairy 2 servings
Fruits and Veggies 7 servings
Meats and alternates 2 servings
Fats and Oils 5 servings
2000 calories
Water 10-12 servings
Grains 8 servings
Dairy 3servings
Fruits and Veggies 8 servings
Meats and alternates 3 servings
Fats and Oils 5 servings
2200 calories
Water 12 servings
Grains 8 servings
Dairy 3 servings
Fruits and Veggies 8 servings
Meats and alternates 3 servings
Fats and Oils 6 servings
2400 Calories
Water 12 servings
Grains 9 servings
Dairy 3 servings
Fruits and Veggies 8 servings
Meats and alternates 3 servings
Fats and Oils 6 servings
2600 Calories
Water 12 servings
Grains 10 servings
Dairy 3 servings
Fruits and Veggies 10 servings
Meats and alternates 3 servings
Fats and Oils 6 servings
Remember to check the calorie calculation every so often as your weight decreases. I recalculated every 10-20 lbs to ensure I was in the correct calorie zone.
Thank you for the information. I will use it. According to the calculations, I would still be over 3000 calories a day which is way too many.. I do have my physician involved in the plan and she knows I am around 800-1000 per day. I am taking supplements to keep my metabolism going. Once I have lost the initial 50 lbs. I will gradually increase my caloric intake. I have lost 10lbs so far and I cannot wait to get on the scale on Sunday. I am really working hard in the gym and doing the walk away the pounds 2 mile walk every day. I really am tired of looking the way I do and I am bound and determined to make this work. I have decided that I can eat healthy all the time with occasional pieces of cake etc but I am not over doing it anymore. Ever since I got married I gained all the weight. My husband has too. I just don't know how I let it get this out of hand. I have always been a heavy girl but never over 200 lbs. When I hit 225 I had it. I can't continue to be that size especially with my height. I am a shorty. It's unhealthy. I noticed my fatigue a lot more and had a real problem with anything strenuous. Eventhough I only lost 10 lbs and a few inches so far, I feel much better and actually am beginning to care about my health and body now. Its wonderful. I am still eating good food that fills me up and I am now exercising daily. My skin looks better (from all the water) and I just feel so great.. Thanks everyone for all the input. This board is excellent.
hi-new member
Welcome Gretchen!
