I went to a calorie calculator online...I've followed it and have lost what I wanted to each week. (But I took 1000cals off each day to lose weight.) You have to take into consideration your age, height, weight, and activity level.
I think the best way is trial and error-since the calculators are pretty much "guestimates". Start at 1600 for a week, and then weigh in, and see what happens. If you lose a 1/2-2 pounds at every once a week weigh in, then you are at the perfect level. If you do 1600 for a couple weeks and nothing happens, then try 1500 for a week or two...etc.
You don't want to start out too low (like starting at 1300 or 1200) because those are the "low" levels, and if you start at them, and find that you need to drop calories after you lose a few pounds, then you don't really have anywhere to drop them TO. It is best to start higher, and go lower as you need it.
Also, I recommend exercise 100% if you are not doing any. You will be able to lose on a higher calorie level (due to more calories being burned by your body) if you are active. I like to eat, so for me, if exercise means I get to be on 100-200 more calories a day than what I would have to be without it, then I'll take the exercise!
Just posting to second all of the wise Aphil's suggestions!
I love the flexibility of calorie counting and find I have to write everything down and weigh everything I can! Just to give you a sense of someone's numbers, when I started calorie counting I weighed a little over 280 and started with 2000 calories/day (on average). Now at 205 I am closer to 1850 or so on average, but also a lot more exercise! 1600 seems like a great place for you to start!
For me, exercise is the hardest part, so I have to set monthly goals to keep myself going, but it really does make a difference! As you can see from my sig info, I have built up the amount of exercise slowly... that was the only way I could do it!
And, for all these efforts, my weight loss has been pretty consistent -- 1 1/2 pounds a week now or so, more when I first started (and weighed more!)
Thanks ladies. Next question is do you all eat what you want as long as it doesn't go over your calories for the day? Last...if it is the end of the day and you have only eaten 1400 cals for the day and you are allowed 1600 , do you eat 200 more cals so you are at 1600? I hope this makes sense. As far as exercise, I am getting ready to order turbo jam. It looks fun and something different to do.
Next question is do you all eat what you want as long as it doesn't go over your calories for the day?
No. I am a huge believer in quality of food. I try to eat as many whole, nutritionally powerful foods as possible, while limiting foods with little nutritional value. That doesn't mean there isn't a place for treats, but that's what they are, treats.
Last...if it is the end of the day and you have only eaten 1400 cals for the day and you are allowed 1600 , do you eat 200 more cals so you are at 1600?
I normally use Fitday to plan out my day several days in advance. If I notice I am a little too low, I plan adjustments (maybe add nuts to my salad). If I notice I'm a little too high, I make adjustments (maybe I cut back on the cheese on my veggie tacos).
I'm a big fan of eating before I get hungry (this is just a personal thing, I feel I make better food choices when I'm not ravenous), so it's not a problem for me to add a little more food during the day to meet my goals. But, if I were really not hungry and didn't hit 1600 every now and then, I wouldn't be bothered. It's a goal, not an absolute.
Next question is do you all eat what you want as long as it doesn't go over your calories for the day? ... for me this was a progression. I used fitday from the start so I could see how quickly some foods added up. I cut back on added fats and sugars, started using low fat things ... tweaking as I went
Last...if it is the end of the day and you have only eaten 1400 cals for the day and you are allowed 1600 , do you eat 200 more cals so you are at 1600? ... no. there are enough days that I go over so I don't worry about being low ... unless it's too low like 500 cals ... then I try to find something very healthy
~No, I do not eat whatever I want, as long as it is under my daily calorie quota. You are doing absolutely nothing healthy for your body, if your 1600 calories a day consists of fat free pudding, fat free Pringles, a bowl of Froot Loops and milk, and cheeseburger.
Calorie counting (and WW Points counting) gives you the freedom of having no foods that are "forbidden" like on some plans, but with that in mind, any treat foods should be "treats" and not every day, or multiple times a day.
You shouldn't be eating the junk just because it is in your calorie range, or because it is reduced fat/sugar free-if it is still junk. The time for these treats are every once in MODERATION when you would normally occasionally have the real thing-and you want a slightly less evil alternative.
Say it is your birthday, and you go to dinner. You order one of the two low calorie desserts that Applebees offers-that is just fine. You had a wonderful treat on your birthday/anniversary/whatever-and you chose a better alternative than the full calorie/full fat desserts offered there and in other places. This was a great treat-but you shouldn't be going there and ordering their low calorie cake 3x a week.
There is a big difference in the freedom of having an occasional treat-and eating a good portion of your calories each day in junk.
~As far as my calories are concerned-if my limit were 1600, and I ended up having 1500 for the day instead-I wouldn't worry about it, unless I was hungry before bed, and then I would grab a piece of fruit or something to get it up a bit.
If I ended up though, at a really low level (below 1200) then I would make a point of having my evening snack/bedtime snack a healthy "mini meal" to get it up above 1200.
The advantage of eating on a schedule (like every three hours) and eating a certain amount each time is that you won't find yourself over or under your calorie goal at the end of the day.
For example, I eat five meals every day: around 7 am, 10 am, 1 pm, 4 pm, and 7 pm. Since I'm trying to lose a few pounds, I stick to 250 - 300 calories per meal. If I eat my five meals and stay in my calorie range, I'll end up between 1250 and 1500 calories at the end of the day without having to think about it.
I'd like to underscore two fabulous pieces of advice in this thread: what Glory said about eating before you're too hungry and what Aphil said about not spending your calories on junk, even 'diet' junk food. IMO, both of these concepts are key for successful weight loss.
Hi Melissa, good to see you again. Yes I joined this group about a week ago and have lost 3 lbs. I am keeping in some of the 3 hour diet rules like eating every 3 hrs and drinking all the water.
I am trying for 1500 cal./day and most days I make it but some I hit 1800 which I just read was a good starting point if you want to weigh 150. I know there are many opinions on that theory.....read it on Calorie Queens. My being older it is much harder for me to lose weight. And no I don't try to make up any cal. I don't eat....I will go over other days, it averages out.
Main thing is I feel good and when I am hungry I will eat some fruit, cheese, etc. I really like this site, lots of nice people for support and I am with the group doing WI on Mondays.
Go to FitDay....it is a bit confusing at first but gets easier and prints out all the reports each day.
where to start...
