Doctors calorie recommendations
ChubbyRose84
Posts: 48 Member
So I went to a doctor yesterday. I'm not sure if I should follow her recommendations of not. I have PCOS and insulin resistance.
She recommended:
1400 calories
140g carbs
80 g protein
No more than 30g sugar
And working out at least 40 minutes, 4-5x a week
I am so NOT on that level as of yet.
Ideas?
She recommended:
1400 calories
140g carbs
80 g protein
No more than 30g sugar
And working out at least 40 minutes, 4-5x a week
I am so NOT on that level as of yet.
Ideas?
0
Replies
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ChubbyRose84 wrote: »
I am so NOT on that level as of yet.
Ideas?
What does that mean?2 -
I didn't start out at that level, either.
I just started. Exercise doesn't have to be running or power-lifting. Just start somewhere. It gets easier quite quickly.
As far as food, those numbers are pretty close to what I eat, macro-wise, even in maintenance. During weight loss, I was close to that in calories (I ate 1500-1700 calories for weight loss.)
Again, just start logging. At the end of the day, study your food diary and make small changes for the next day. It's pretty easy to hit those macros.8 -
Just get started! I would just make a short term plan with some goals. for example, just for today, I will meet my 1400 cal goal and take a walk around the block. tomorrow there is a new goal, I will meet my calorie goal and go for a bike ride.
Baby steps will get you to the end goal as long as you just keep progressing.8 -
I actually eat very close to that (except I don't track sugar). That macro split is very manageable. I'm closing in on 'normal' BMI, so I don't have a lot of wiggle room. Exercise doesn't have to be running a marathon or power lifting. It can be walking, if that's what you can do. Just MOVE. And you should add back a few calories (on top of your normal 1400) for it. Nothing crazy, maybe 100-150.
An observation...Depending on where you're starting from, you very well might be able to eat more for now and still lose at a good pace. But I'm not here to advise against what your doctor has told you. They know you and went to medical school and I don't and didn't
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ChubbyRose84 wrote: »So I went to a doctor yesterday. I'm not sure if I should follow her recommendations of not. I have PCOS and insulin resistance.
She recommended:
1400 calories
140g carbs
80 g protein
No more than 30g sugar
And working out at least 40 minutes, 4-5x a week
I am so NOT on that level as of yet.
Ideas?
Seems like a good starting point
In regards to the exercise, nobody goes from zero to 4-5x per week overnight...you just build up to it. Just start with going for a walk most days and build up from there...get your body used to moving and go from there.4 -
echo what others said about building up exercise - go for a walk around the block; park your car in the back of the parking lot for the grocery store, when putting clothes away break it up into multiple trips (when I REALLY need steps, i'll take socks to my bedroom one pair at a time...each round trip is about 100 steps, but they add up)5
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Part of me is afraid of committing to 1400 calories because I don't think I can stick to it.
Right now I've been trying to get around 20% protein overall. It's harder than I thought it would be.0 -
do you think its too low?
what is your current weight? goal weight? activity level?0 -
deannalfisher wrote: »do you think its too low?
what is your current weight? goal weight? activity level?
I started at 270, I'm currently at 261 as of today. I'm trying to lose 10 pounds at a time.
My long term goal is to weigh what I did when I got married - 170.
I know that's not BMI friendly, but I've never been able to weigh my right BMI without going hungry.1 -
1400 calories is quite doable. Exercise can be something as simple as walking.4
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ChubbyRose84 wrote: »deannalfisher wrote: »do you think its too low?
what is your current weight? goal weight? activity level?
I started at 270, I'm currently at 261 as of today. I'm trying to lose 10 pounds at a time.
My long term goal is to weigh what I did when I got married - 170.
I know that's not BMI friendly, but I've never been able to weigh my right BMI without going hungry.
I wouldn't worry too much about your BMI - my understanding is that most people in the health community find it to be fairly outdated. For instance, if I had about a 20% body fat as a female, my BMI would still say I was just inside the overweight category - for reference, 20% body fat is considered fit and is typical of most female athletes outside of the body builders/fitness model groups who aim for slightly lower. BMI is extremely basic, so don't worry about it too much if everything else looks good.10 -
Has anyone here started at higher calorie range, and decrease over time? Maybe I could start with 1700 calories?0
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ChubbyRose84 wrote: »deannalfisher wrote: »do you think its too low?
what is your current weight? goal weight? activity level?
I started at 270, I'm currently at 261 as of today. I'm trying to lose 10 pounds at a time.
My long term goal is to weigh what I did when I got married - 170.
I know that's not BMI friendly, but I've never been able to weigh my right BMI without going hungry.
if you run your information through MFP - set to 1lb a week weight loss - what does it give you for calories? TBH 1400 sounds on the lower end based on your current weight (and remember that the MFP recommendations do NOT include purposeful exercise)4 -
deannalfisher wrote: »ChubbyRose84 wrote: »deannalfisher wrote: »do you think its too low?
what is your current weight? goal weight? activity level?
I started at 270, I'm currently at 261 as of today. I'm trying to lose 10 pounds at a time.
My long term goal is to weigh what I did when I got married - 170.
I know that's not BMI friendly, but I've never been able to weigh my right BMI without going hungry.
if you run your information through MFP - set to 1lb a week weight loss - what does it give you for calories? TBH 1400 sounds on the lower end based on your current weight (and remember that the MFP recommendations do NOT include purposeful exercise)
It has me at 1800 calories1 -
Also, I think my caloric range actually decreased by 50 calories since I began.0
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Sounds sensible (I actually braced myself and felt a great relief) - a goal for sugar is kinda redundant though, keeping carbs and protein at that level will reduce sugar intake by default - and exercise doesn't have to be exhausting yourself, you can walk, and split it into chunks.
You will have to tolerate some mild hunger, but eating this way is to not make you feel starved. Good doctor.1 -
ChubbyRose84 wrote: »Also, I think my caloric range actually decreased by 50 calories since I began.
This is normal. Your calorie goal will go down as you lose weight because a smaller body needs fewer calories than a larger body. You should have MFP recalculate your calorie goal every 10 pounds or so to account for this.4 -
ChubbyRose84 wrote: »deannalfisher wrote: »ChubbyRose84 wrote: »deannalfisher wrote: »do you think its too low?
what is your current weight? goal weight? activity level?
I started at 270, I'm currently at 261 as of today. I'm trying to lose 10 pounds at a time.
My long term goal is to weigh what I did when I got married - 170.
I know that's not BMI friendly, but I've never been able to weigh my right BMI without going hungry.
if you run your information through MFP - set to 1lb a week weight loss - what does it give you for calories? TBH 1400 sounds on the lower end based on your current weight (and remember that the MFP recommendations do NOT include purposeful exercise)
It has me at 1800 calories
TBH - i would go with that - unless your doctor actually calculated your caloric intake required specifically for you - its just a SWAG...you could keep the same rough ratios (its 22% protein; 41% carbs and 37% fat)
to hit your carbs, while being mindful of sugar - look to your starches - rice/potato/barley/farro/pasta etc; as well as veggies (although some like carrots have comparative amounts of sugar and fiber)4 -
If you hit that protein, the hunger will be lessened.
Hunger for me is driven by eating too many fast-metabolizing carbs. So I stay with two servings of whole fruit daily, one or two servings of whole grains and just some sugar in my yogurt (Greek, for more protein) and in my coffee. Hitting that protein goal will help you a lot.
Why don't you split the difference with Myfitnesspal and your doctor and go with 1600. 1600 is a good amount of food if you get that protein and fat and fiber and eat most of your food as whole foods. I was on that amount for about a year total when I was losing. If you get some exercise for that 45 minutes, you can add a couple hundred, too. That's how this site works.
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I'll see how much I'm eating before I decide for sure what to do. Most doctors are NOT nutritionists or dietitions.0
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