So I weigh 66 kg (approx. 145 pounds), I'm 5'5 and apparently my BMR is 1451 and so my fat loss range is between 1162 - 1326 calories a day. I'm on my way to losing 10 kgs. hehe positive energy!
Does that sound about right, the fat loss range? I'm targeting 1200 cals/day. I don't want to eat too little and not shift any weight. So far my 1st day counting calories is going pretty well. I don't feel hungry and I actually like knowing exactly how much I'm eating.
Is that your BMR without any adjustments for activity level? If so, that's the amount of calories you need just to stay alive while bedridden. Most people aren't and so you burn more calories that that in a day even if you work a desk job and don't exercise.
If you're not bedridden, then I would suggest eating 1450 calories (or close to it) a day and see how well your weight loss goes. Maybe try it for a couple weeks (it takes at least 2 weeks to a month to actually see a trend in weight loss for most people), then if you aren't losing, lower it by 100 calories a day and test that out for a while.
1200 calorie is pretty low. I did that for a while and it was fine, then my body went nuts and I regained like 20 lbs (I had enormous cravings and hunger for like 6 months - it was rough).
But this is all just advice. You have to do what you know is best for your body.
LiannaKole, I'm sure I will not have any problem making room for another 250 calories. Thanks for the advice, I'v been a professional disastrous dieter for about 10 years and find your post quite informative. Will see if I lose any weight in a couple of weeks aiming for about 1400 - 1450 calories/ day (I gain and lose pretty fast, my discipline, or lack thereof, is my downfall) and will adjust my caloric intake accordingly.
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Originally Posted by LiannaKole
1200 calorie is pretty low. I did that for a while and it was fine, then my body went nuts and I regained like 20 lbs (I had enormous cravings and hunger for like 6 months - it was rough).
But this is all just advice. You have to do what you know is best for your body.
Lol, ok I definitely dont want to lose just to gain again - done enough of that. Willl take your advice and see how it goes!
Welcome! A big part of calorie counting is getting to know your own body, so for most people it's trial and error at first. How many calories your body will let you limit is very personalized. That's the reason you'll get so many different responses to a question like this. I suggest trying a middle number at first (maybe 1300?) and then adjusting according to how you feel. Some people are able to stick to around 1200 all the way from 300+ to goal, others will react by feeling frenetically hungry after a while. It all depends on your body; just get to know it a bit.
Hey Kelly. Thanks for your input. I'm averaging about 1400 to 1450 at the moment and so far so good. A few very brief hunger pangs now and again but for the most part I'm pretty comfortable. I will try to incorporate exercise, just to go with my new healthy lifestyle and will see how that affects my hunger levels. But yeah, like you said will be sure to keep track of how I feel and whether the calories I'm taking in are helping me reach my goal. Thanks again!
I agree with what the others recommend. What your doing now sounds low enough to work.
Being hungry is horrible though. Instead try to find some filling meals that are low calorie and delicious. This can take experimentation but you should have some notion of what fills you for a long time. For me porridge mixed with stewed fruit (160kcal healthy and tasty) or something with egg for some reason fills me for a long time.
Drink a glass of water when you're first hungry. It will probably ease the hunger for half an hour, enough time to cook.
Try splitting a meal rather than snacking. For example if I plan to have dinner at 7 but I'm hungry at 5.30 I will cook my dinner at 5.30 but only eat half. Then eat the second half at 7. This works so well for me. I eat the same calories and I don't need to snack at all. Even later after the smaller dinner. I do this with lunch sometimes too and again it works really well for me.
Try not to drink calories or drink less calories so you can eat more food which is always more filling.
You could also try one high calorie day per week. Still count them. It will stop you from feeling deprived and will help your leptin levels. (You can check this out on zig zag diet, refeed etc)
Intotouch - great advice which I'm going to take. This is my 3rd week cal counting. Lost 1 kg odd the first week, stalled the second week but I'm still on plan. I might have that re- feed day you speak of this weekend. P.S iv been reading up on your past posts (stalkish I know but I'm hungry for knowledge to beat the beast once and for all) and I love how you really dig deep for tested and proven info! Thanks for taking the time to post - appreciated!
1200 is rock bottom for metabolic function for women. I would recommend some daily exercise to "earn" a few extra calories AND to build fat burning muscle in the process. You will be a lean, mean fat burning machine!
I eat smaller meals every 2 to 3 hours which is really helping me stay on track. I average about 1300-1400 calories a day but I am allowed to go up to 1800 calories a day if I need to. I have been at this for almost a month and never reached 1500 calories simply because I am not hungry.
Hey!
I don't want to eat too little and not shift any weight.
There's no scientific evidence for this. The less you eat, the more weight you will lose, although you may lose a little less than predicted from mathematical formulas when you eat a very low-calorie diet. Your metabolism goes down a little when you significantly reduce your caloric intake, but NEVER enough to completely stall or reverse weight loss -- unless your eating regimen leaves you with so little energy that you virtually stop moving.
You're very welcome Carry on Losing. Something I should have mentioned is do you have a plan for what you could do when you fall off the wagon? Having a plan for when I fail has worked very well for me over the years. It's something that has kept me from giving up for months or entirely.
1st day counting calories! Help pls!
Thanks for the advice, I'v been a professional disastrous dieter for about 10 years and find your post quite informative. Will see if I lose any weight in a couple of weeks aiming for about 1400 - 1450 calories/ day (I gain and lose pretty fast, my discipline, or lack thereof, is my downfall) and will adjust my caloric intake accordingly.
