I limit (try to anyway) myself to 1200c per day and 30f (fat). I take it week by week, so I basically give myself 8400 calories and 210 fat every week.

I track everyday what I eat and also include my exercise time for that day.
At the end of the day, I calculate how many calories and fat I have left for the rest of the week (I even divide it by how many days are left in the week) which gives me an idea of what I can have daily. Some days I am under, other days I am over...as long as by the end of the week, I am within my allowance.

Here is a copy of what I keep tract in my journal on my computer:

7 Days at 1200c per day = 8400c/week allowance
7 Days at 30f per day = 210f/week allowance

Sunday Day 1
November 8, 2009
(2) Egg Beaters 120 0
(2) Slices of toast w/FF butter 140 1.5
(2) Apples 160 1
(3) pkgs of oat meal 480 6
(4) Slices of toast w/FF butter 280 3
Milk in oat meal 100 3
20 min workout w/Jillian
Total 1280 14.5 Remaining 7120c 195.5f 1186/day 32.5/day

Monday Day 2
November 9, 2009
LC Beef & Mac 310 9
3 pc Stuffed Shells 240 6
Sauce 80 2.5
1 pc Texas Toast w/cheese 170 10
40 min workout with Jillian
Total 800 27.5
Remaining 6320c 168f 1264/day 33.6/day

Tuesday Day 3
November 10, 2009
Yoplait Ban Crm Pie 110 0
Yoplait Ban Crm Pie 110 0
LC Brkfst Panini 280 7
Yoplait Bos Crm Pie 110 0
Spag w/meat/sauce 260 5
1 Slice Texas Toast No Cheese 150 9
Vanilla Pudding 60 1
Yoplait Bos Crm Pie(? cant remember) 110 0
40 min workout w/Jillian
Total 1190 22
Remaining 5130c 146f 1282/day 36.5/day

Wednesday Day 4
November 11, 2009
Yoplait Ban Crm Pie 110 0
(1) Egg Beater 60 0
LC Chkn w/Alfrado 270 6
1/2 Cup Chili (homemade) 125 4
1/6 Corn Bread 170 5
Vanilla Pudding 60 1
40 min workout with/Denise
Total 795 16
Remaining 4335c 139f 1445/day 43.3/day

Thursday Day 5
November 12, 2009
McD Pancakes/But/3pc bac/syrup 720 25.5
HM cheeseburger & tator tots 735 32.5
Vanilla Pudding 60 1
60 min cardio and WT w/step
Total 1515 59.0
Remaining 2820c 71f 1410/day 35.5/day

Friday Day 6
November 13, 2009
(2) Egg Beaters - no toast 120 0
(4) pcs Fox's Den Pep Pizza 992 36
Yoplait ban crm pie 110 0
Lt nt snack 2 pcs pizza 496 18
20 min workout with Jillian

Total 1718 54
Remaining 1102c 17f 1102/day 17/day

Saturday Day 7
November 14, 2009
(1) mcd hotcakes,syrup/1but 570 13.5
LC turkey,stuff,apples 260 2.5
10pc fish stick 350 15
1 Svg FF - baked 120 4


Total 1300 35
Remaining -(198)c -(18)f



So as you can see, I exceeded my calories allotted for the week by 198 and my fat by 18....but overall, not bad since I was only allowing 1200c and 30f per day.
Friday night is my "free night" in which I love pizza, so that is what I had. Unfortunately, I was up late and gave in to the craving of (2) more late night pieces....ugggg! Without that, I would have been really good for the week...but I will try harder next week not to give in to those late night cravings. I also have a weakness for McDonalds pancakes and thought "hey, I can have it once, which turned into twice this week. By putting it on my daily log, I can see where those calories and fat really weren't worth it. Keeps me motivated and thinking..."hey, I really don't NEED those pancakes...I could've used those calories and fat for something else more satisfying".

This is how I did it last year (actually a year and a half ago) when I started originally with my WL and I was able to drop 20# over 2 months. (2.5#/week on average)

I have just now started back with my calorie reduction and exercise routine as I am turning 40 in 72 days.....so that is a HUGE motivator for me. Being OW for the last 10 years is 10 years too long! I do not want to be OW and 40 something.

Well, that's what I am doing, and so far it is working for me.

I am 5'-4", currently weigh 168.5#. I lost 3# this week which is my 1st week back on this routine. My goal is 135#which I think is good for my height and body structure.

The one thing I am doing differently this time around is adding in much more exercise with cardio/weights. I have looked at pictures of me when I weighed around 130 and had absolutely NO definition in my arms/abs/legs....so no wonder I thought I was fat back then....GEESH!

Since the post doesn't come out here on the forum in the same way it looks on my journal on my computer, when I list a food that I have eaten, the first number is the amount of calories, the second number is how much fat.
Same with the total for the day.
Under remaining,
1st # is remaining calories;
2nd # is remaining fat;
3rd # is remaining calories per day I can have if I divide them by how many days are left in my week
and the 4th # is the remaining fat per dayI can have if I divide them by how may days are left in my week.

Weight loss mode - 1200-1500 per day - averaged a loss of 1.71 lbs/week over 53 weeks.

Maintenance - 1400-1600 per day

I exercise moderately 6 days per week.

That's an interesting idea. I was losing a small amount of weight steadily when I was having more calories per day, but the loss has dropped to nothing for about four weeks now with fewer calories per day (and more exercise). For anyone who says, "losing weight is easy - eat less and exercise more," well, they have obviously not been there. :)

Sometimes I just think the change to the body shakes it up enough to say HEY! I should be losing weight not holding on to it! :)

Calories 1500-1700
Gym 4-6 times weekly
weight right this moment 201.6
height 5'7"

I eat about 1800 calories a day right now, but I burn 3800 before any exercise.

I eat between 1400 and 1600 calories a day. I work out 5 days a week, about an hour a day. I am 5'2", 127lbs, and trying to lose a lb a week.

Just wanted to say I think it's awesome that you're doing this. Congratulations!! And I love your RENT quote! :)

i'm 5' 8.5'' and weigh 160
four times a week i have yoga or pilates, plus if i'm not lazy hour of cardio on fridays
my daily calorie intake is ~800 kcal and i lose 2-4 pounds a week
for the last five months i've lost 73 pounds with daily intake of 1200 kcal (my doctor's suggestion), but with that intake weight loss has recently stalled, so i cut it down to 800 kcal (in no way i am starving myself - i'm vegetarian so i consume lots of veggies and fruits - they're low in calories but fill up the stomach pretty well, so i just don't want to eat more than i do, i just cut out my guilty pleasures like candy bars or chocolate pudding and that's it)

At 5'8.5" and 160 pounds, a daily calorie intake of 800 kcal sounds extremely low to me, even without your frequent exercise. If you want your weight loss to be permanent, it has to be slow and sustainable, and this doesn't sound sustainable (or healthy) to me. I support your desire to lose weight, but I'm afraid you're setting yourself up for failure here.

25 years old, 2200 calories per day (1900 before pregnant), and I was 122lbs prior to being pregnant (maintained for five years). I work out 3-4x per week.

berrybell, 800 calories is certainly starving yourself. Your BMR (what you would need to sustain your body in a coma or bedrest) is about 1300-1400 calories. Anything less than that, and you are just wasting away muscle. I would recommend you google the BMR and how eating below that will cause serious damage to your body.

Weight loss range - 1300-1600, was losing 1.5-2 per week on average
Mainenance range - 1800-2200

Age: 37
Female
5'5.5"
Small Frame

Thank you twobluebirds. I apologize for taking so long to reply to this. I was having some trouble with my laptop but I think I have it all sorted out now.

I'm 235 lbs and I eat 1,500 calories/day. I also exercise 2-3x/week (although I want to bump that up to 4-6x/week). I'm currently losing about 15 lbs per month at my current weight.