I'm not very strict at all with myself so my weightloss has been pretty slow. I've been thinking about setting a lower limit during the week and a higher one on the weekends. What do you all do? Do you have a strict line you won't cross? What is your range?
My range is 1200-1500 calories. I find that an easy range to stay within. I'm usually closer to the low end during the work week and closer to the high end on the weekends.
I stay within the 1300-1800 calorie range. I vary it depending on my workouts. On days where my workouts are regular I stay within the 1300-1600 range, but on days I attend an all day workshop (which means I am dancing for 4-6 hours!!!!) I fuel myself more and go closer to 1800.
I am pretty strict. The day of the week doesn't matter much to me, weekends are just as strict as weekdays. I don't write anything down anymore - its all estimates in my head now and paying attention to what my body tells me.I'm to the point where my weight loss has really slowed, and I can't really lower the calories any further without getting unhealthy so I try to walk more. The weight is still coming off, but it's slow.
Breakfast:
Toast (100 calories) or english muffin (120 calories)
with peanut butter (95) or whipped cream cheese (60) and jam (50)
sometimes I add a banana, sometimes I add soy milk.
Lunch is either a SmartOnes meal (290), or natural oatmeal (145) with splenda and cinnamon - sometimes I take another serving as snack.
Dinner is usually rice (100) or pasta (150) with tofu (150) and/or veggies (100) and a sauce (50), sometimes some cheese (100) or a piece of bread (50) with butter (50).
Snack is popcorn (200), or a few crackers (120) with some cheese (100). Sometimes nuts (100)
I try to track everything on Fitday mostly to try to be sure I am not too far under 1300 cals a day (doctor recommendation).
Jman-
I have read some of your other posts concerning your diet/calories/exercise-and think that you may have a little more progress maybe alternating days of eating between 2000-2500 calories. Maybe 2000 one day, 2200 the next, 2500 the next, and so forth. Kindof "cycle" the calories. You may find that you want to eat the higher end (2500) on the days that you have your sports commitments.
If you can, try that for a couple of weeks, and let me know how you do. If you have any questions for me, feel free to ask.
Good luck,
Aphil
If I go over 1600 calories one day, I definitely stay more strict the next day. That way it averages out over the week. I have heard that people have luck with altering their calories from day to day - mix it up so your body has to keep guessing.
For me I like to have a routine, and if I eat out I like to have the same thing every time and have a plan before I go. It just takes the stress out of eating out.
I just wanted to clarify that Jman's caloric intake per day will be higher than most of ours-because he is male. I know for you ladies on 1400-1600 plans that suggesting 2000-2500 a day may seem a bit high-that is why.
Yes-but the metabolism and how much someone actually burns per day isn't an exact science.
How many calories to gain/lose a pound may be...but there are so many variables-genetics, height, age, muscle mass, what line of work you are in...so many things. Two women who both weigh the same weight may very well both be losing eating a different calorie range from one another.
For the most part, men also naturally have more muscle mass and less body fat than women of the same size-so they burn more calories per day. So-a man with a goal weight of 160 and a woman with a goal weight of 160 can have different eating plans.
I say that you have to do what works for you personally. I easily lost the first 10 pounds of my weight (starting at 211 pounds) eating about 1900-2000 calories a day with only about 20 minutes of exercise a day.
A lot of the females here, especially in the strength training section-eat at around 1800 calories a day as well-it is just the intensity (rather than length of their workouts) and WHAT they are eating as well that makes a difference.
Thanks everybody. When I do average close to 2500 cal/day, I lose about 1 lb/week. (I burn up to 1000 calories exercising by playing two hours of basketball.) Aphil, I've sort of been cycling in the natural course of things, but it might be good to do it more intentionally. Unfortunately, I've been doing 2500-3000 mostly due to a lack of discipline. If I get much under 2500 I start getting too hungry and it's so easy to slip to 3000 or worse if I'm not careful. Maybe I'll try cycling between 2300-2600 or something.
How hungry is everybody on their plans? Maybe I'm just not letting myself get hungry enough -- I start to worry that I'm going to eat too much if I get really hungry. Eating a lot of protein mitigates the hunger some, but I still have trouble keeping my calories much below 2500.
How strict are you?
I know for you ladies on 1400-1600 plans that suggesting 2000-2500 a day may seem a bit high-that is why.
