How strict are you?
 

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.

Wow, I did not know this group was here!!!

I am pretty strict, but if I fall off the wagon I get back on the next day, and try not to fall off more than once a month...

I stick to 1200-1400 a day and exercise 600 a day.

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.

KTNA, what do you usually eat during the day?

:)

It varies from day to day.

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).

Well looks like I need to be more strict... I'm not making any progress. :(

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.

I just wanted to add that as your weight declines you have to also lower your calorie intake as well or add more exercise.

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.

:)

I am not even hungry, I eat out of being bored or when watching TV, I have to find something with 0 calories to pop in my mouth or something???

Jman-
If you find that you are getting hungry eating in the 2000-2500 range, I think that you may try incorporating some foods with a high water content into your diet. Foods like watermelon, cantalaupe, strawberries, baby carrots, and so forth. With their high water content-they are pretty bulky for the low calories. I cup of sliced strawberries is about 45 calories...a cup of watermelon is about 50 calories. A small sized apple is about 80.
Protein does take a little longer to digest so it is beneficial, as you stated, to eat protein to feel fuller-but it is also important to eat low calorie fruits and veggies to "fill out" the meal or snack with low calories so you feel fuller and more satisfied.
I find that when I stay in my calorie range-if I eat too many high calorie foods-I don't eat as much "food" so I feel hungry. If I eat lean protein and healthy low calorie foods like oatmeal, fruit, etc. I eat the same amount of calories-but have more FOOD in the day. So...maybe you can look at what it is that you are actually eating.
Feel free to pm me if you want to discuss the nuts and bolts of your diet.
Digital Girl-
I agree that as you lose and get to a lower weight that you have to do more-either increase exercise duration or intensity-or lower your calorie intake to progress further. This is why I suggest eating the highest calories that you can get away with and still lose. (Jman-if you are losing a pound a week eating about 2500 a day-DO IT!!! :lol: ) When I plateau, I do a few things. I increase my exercise intensity-either by walking faster in the same amount of time, rehearsing (dance troupe) longer, increasing my weights during strength training, walking a longer distance-whatever I can to burn more calories and add muscle. I eat "cleaner" for a while-staying away from junk even if I am staying in my calorie range. If all else fails I will lower my calories a bit-but not drastically-like going from 1600 to 1200. If you drop it too much at a time and then plateau again later-you don't have anywhere to drop it further without being unhealthy.

Thanks Aphil. :) You're absolutely right - I need to add more fruits and veggies. I think that'll really help. 60 calories of salad goes a long way towards being full. It's funny, I feel like I'm kind of wasting calories when I eat fruit because I could be using those calories for "real food," like cereal or a protein bar. :) I need to change that in my head - I've got it backwards.

A bit off topic here, but I know the sound of Brown Rice is "Yucky" for some but it is really yummy if you mix it up a bit and it is darn good for the tummy and makes it work! Although calories are the same white rice to brown, but I love the nutty smell when it is cooking in the rice cooker!

I make about 2 cups for 2 days or 3 and pan fry it with 2 tablespoons of olive oil, a hand full of garlic, a pinch of red pepper, one carrot 2 tablspoons of Soy Sauce and it is just yummy. When I plate it i put one slice of regular cheese on the bottom and hot rice on top with a side of salad, it taste a bit like risoto (sp)?

I am doing calorie counter with a mock Macrodiet, limited processed food, and hope to get to my goal by the end of the summer so I can eat my "Creme Burlee"!

;) ;) ;)

I'm very strict. I use FitDay and track everything I eat. I stay in the 1200-1300cal range and under 40 grams of fat. I'm loosen my grip a little on the weekends because I like to drink some. When I'm really busy during the week, at the end of the day I'll sometimes find I've eaten less than 1000 which I don't like to do.

Hey everyone!

I hope you don't mind me popping in here. This is an interesting thread and I've gotten some great ideas about upping the intake of more filling foods like veggies, fruits, and other non-processed stuff. I was slacking on that and not feeling full enough, leading me to overeating in the evenings.

I just wanted to comment on the calorie intake thing. I definitely now believe that it is very individual and Aphil you are absolutely right to take advantage of the highest amount you can get away with! I believe that if you lower it too much just because you think you will lose weight faster, it will backfire. Take myself for example. I was trying to eat 1200 calories a day because that seemed pretty average amoung 'losers'. I would never stick to it long b/c I would lose weight, then get SO hungry and gain it back. Last week I tried a different approach wherein I didnt weigh myself all week, ate reasonably and when I was hungry, writing it ALL down. One week later I had incredibly lost 3.5 lbs and eating an average of 1800 calories per day. I was astounded that at 137 lbs I can eat that much and lose weight! Metabolism and the way our bodies function can be a very complicated thing. And on a side note, I wasn't heavily exercising at all, maybe 2 or 3 times that week about 20-30 minutes speed walking on the treadmill.