Help Me Get Started: What Am I Doing Wrong?
TooMuchOatmeal
Posts: 15 Member
Hello! I am a 23 year old 5"2 (on a good day) female, weighing in at approximately 140lbs right now. I am in graduate school for childhood education, grades 1-6 and just started as a teacher's assistant for a class I am in, a position that will last until November 22. I began it on October the 28th and it has thrown off my schedule (especially my time to exercise!) immensely and I feel like any progress I made over the past three months has been severely backtracked. I haven't been to exercise or eaten particularly well since, due to the changes in my limited time availability. In addition to my mornings in a 6th grade classroom, I work two jobs throughout the week in order to try and not hemorrhage as much money as possible. Between unpaid work, paid work, class, and class assignments, I have had a lovely 1.5 weeks of disrupted and shifted time. I am trying to get back on track and, since I never did quite succeed wildly on my own, make progress in my weight and lifestyle goals.
Essentially, I am at a loss. I am trying to figure out how to make it to my goal of 125lbs. I'd prefer to bounce between 120 lbs and 125lbs but know that I will more realistically be able to bounce between 125lbs and 130lbs. Since just before I hit puberty I have never been in an ideal weight range, always being overweight by a few pounds. In the past few years, however, I have hit as high as 150lbs. I do not want to battle between being overweight and very overweight. My main area of disgust is with my thighs, which is where I hold most of my weight, and my chest. I mainly want to lose the fat in my legs but am aware that you cannot target certain areas. When I lose weight I do tend to lose from those fattier areas, however, and I think it is possible for me to become my ideal weight but I just don't know how.
I am looking for ALL suggestions that fit into my lifestyle. Please help me figure out what I am doing wrong. I am going to try to start going to the gym for a 35 minute elliptical workout at least 3 times a week and to do squats, high reps with my 5lb weight, and jumping jacks for 10-20 minutes a day in between actual trips to the gym. I know it is not much but I need time to make lesson plans, go to bed early, and earn money.
Here is a little bit about my lifestyle habits:
1. I do not drink soda, energy drinks, or juice on a regular basis. If I do have something, which will be rare, it tends to be a diet soda or iced tea (watered down) or a cup of juice. I do drink Tetley's English Breakfast tea on a regular basis but only with 3 Splenda packets and a splash of skim milk. Same goes for my new addition of Nescafe coffee, minus the Splenda, in the mornings now. I mostly drink water throughout the day, occasionally milk if I am sort of hungry but don't want to snack.
2. I eat a lot of vegetables. At least once a week, I eat a large salad consisting of romaine lettuce, a whole red or green pepper, a whole or half a cucumber, and one to two tomatoes of the vine or roma variety. Sometimes I add craisins and/or the rare sunflower seeds. I do not use salad dressing but do use a drizzle of extra virgin olive oil and a bit of salt. I'll add vinegar when I'm feeling whimsical. Aside from the salad, I am a lover of broccoli and it will regularly take up half my plate with dinner. I like to buy a fresh head of broccoli or two, in addition to frozen florets, and will eat a whole head (sometimes half) with my meal.
3. I don't usually have snacks or unhealthy snack food (i.e. chips of any kind, crackers, pretzels, etc.) and tend not to buy them. I will occasionally have chocolate but try to eat no more and usually less than a serving size a day, should it be in my household. I usually don't have any unless it is gifted or I stumble across English chocolate, which is very rare where I live.
4. I do not enjoy most weight-losing exercises and will no do anything that I cannot see myself incorporating into my lifestyle on a regular basis. I enjoy going for long walks, aiming for a minimum of 10,000 steps a day, when the weather is nice out. Since it has become cold, my walks have stopped. I have access to a gym in my apartment complex and use the elliptical machine we have when I have time. I DO NOT and WILL NOT take up running/jogging, sit ups/crunches, or regular push ups. I do not enjoy these activities and my lack of enjoyment not only makes it difficult for me to accomplish my goals but it makes me less likely to continue with exercise long term. I DO, however, like the elliptical, the bike machine, and treadmill for moderate-to-high paced inclined walking. I also have a 5lb dumbbell in my room that I will occasionally do high reps with, usually in the winter time when I am less likely to go venture outdoors.
5. I am trying to limit my carb/bread intake but do not want to remove carbs from my diet. I believe in moderation and limitations but not in completely removing whole food groups. That being said, when I DO eat carbs I prefer to eat the whole-grain variety when it comes to bread and oats, even good-quality pasta. I'll usually have white rice, if I have any, and I also love quinoa.
Essentially, I am at a loss. I am trying to figure out how to make it to my goal of 125lbs. I'd prefer to bounce between 120 lbs and 125lbs but know that I will more realistically be able to bounce between 125lbs and 130lbs. Since just before I hit puberty I have never been in an ideal weight range, always being overweight by a few pounds. In the past few years, however, I have hit as high as 150lbs. I do not want to battle between being overweight and very overweight. My main area of disgust is with my thighs, which is where I hold most of my weight, and my chest. I mainly want to lose the fat in my legs but am aware that you cannot target certain areas. When I lose weight I do tend to lose from those fattier areas, however, and I think it is possible for me to become my ideal weight but I just don't know how.
I am looking for ALL suggestions that fit into my lifestyle. Please help me figure out what I am doing wrong. I am going to try to start going to the gym for a 35 minute elliptical workout at least 3 times a week and to do squats, high reps with my 5lb weight, and jumping jacks for 10-20 minutes a day in between actual trips to the gym. I know it is not much but I need time to make lesson plans, go to bed early, and earn money.
Here is a little bit about my lifestyle habits:
1. I do not drink soda, energy drinks, or juice on a regular basis. If I do have something, which will be rare, it tends to be a diet soda or iced tea (watered down) or a cup of juice. I do drink Tetley's English Breakfast tea on a regular basis but only with 3 Splenda packets and a splash of skim milk. Same goes for my new addition of Nescafe coffee, minus the Splenda, in the mornings now. I mostly drink water throughout the day, occasionally milk if I am sort of hungry but don't want to snack.
2. I eat a lot of vegetables. At least once a week, I eat a large salad consisting of romaine lettuce, a whole red or green pepper, a whole or half a cucumber, and one to two tomatoes of the vine or roma variety. Sometimes I add craisins and/or the rare sunflower seeds. I do not use salad dressing but do use a drizzle of extra virgin olive oil and a bit of salt. I'll add vinegar when I'm feeling whimsical. Aside from the salad, I am a lover of broccoli and it will regularly take up half my plate with dinner. I like to buy a fresh head of broccoli or two, in addition to frozen florets, and will eat a whole head (sometimes half) with my meal.
3. I don't usually have snacks or unhealthy snack food (i.e. chips of any kind, crackers, pretzels, etc.) and tend not to buy them. I will occasionally have chocolate but try to eat no more and usually less than a serving size a day, should it be in my household. I usually don't have any unless it is gifted or I stumble across English chocolate, which is very rare where I live.
4. I do not enjoy most weight-losing exercises and will no do anything that I cannot see myself incorporating into my lifestyle on a regular basis. I enjoy going for long walks, aiming for a minimum of 10,000 steps a day, when the weather is nice out. Since it has become cold, my walks have stopped. I have access to a gym in my apartment complex and use the elliptical machine we have when I have time. I DO NOT and WILL NOT take up running/jogging, sit ups/crunches, or regular push ups. I do not enjoy these activities and my lack of enjoyment not only makes it difficult for me to accomplish my goals but it makes me less likely to continue with exercise long term. I DO, however, like the elliptical, the bike machine, and treadmill for moderate-to-high paced inclined walking. I also have a 5lb dumbbell in my room that I will occasionally do high reps with, usually in the winter time when I am less likely to go venture outdoors.
5. I am trying to limit my carb/bread intake but do not want to remove carbs from my diet. I believe in moderation and limitations but not in completely removing whole food groups. That being said, when I DO eat carbs I prefer to eat the whole-grain variety when it comes to bread and oats, even good-quality pasta. I'll usually have white rice, if I have any, and I also love quinoa.
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Replies
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Here's a good read for you:
http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants0 -
Thank you! I did read that link, actually, before joining this site. It is part of why I wanted to join. Although I find it useful, I don't think I quite know what to do still. I see everyone around me eating what they want when they want to and not exercising like I do but remaining at the weight I want to be at. I've almost always been like this and realise its probably what I eat, when I eat it, and how much I eat. I try to do portions but sometimes I don't keep track and probably overeat.
I also have these questions:
Is not working out everyday going to harm my goals? Is it even worth doing simple exercise for 10-20 minutes a day? What should I eat after workouts if I work out at night after my final meal? I heard milk is a good, low-calories, replacement for nutrients but I am not sure if it counts as the type of protein everyone claims I absolutely should have. How soon after I work out should I eat?0 -
Wow - you are one BUSY girl!! Sounds like you need T25!! Haha, have you heard of it? Its a workout that only takes 25 minutes, 5 days a week! I'm sure you could squeeze that in!
It looks like you are already eating healthy (lots of veggies) but you did mention that you sometimes don't eat because of your busy schedule. To lose weight, YOU NEED TO EAT!! You should try to have healthy snacks always avaialable to you. I used to limit myself to 1200 calories per day but i only saw results when I started eating ~1500 calories/day! I recently started drinking Shakeology which I take with me on days that I'm busy or I have it for a quick breakfast. Have you heard of ShakeO? That might be the perfect addition to your diet along with a quick workout!0 -
I've almost always been like this and realise its probably what I eat, when I eat it, and how much I eat. I try to do portions but sometimes I don't keep track and probably overeat.
Weight loss is almost entirely about how many calories you consume. Exercise is great, and healthy...but no matter how much you exercise, it still comes down to how many calories you are consuming, so the best way to get started is to begin logging everything you eat and set a goal for reasonable weight loss (at your size, setting MFP to .5-1 pound loss a week would be appropriate. (you're not that heavy, so you shouldn't expect to lose 2lbs a week like someone heavier). Meal timing has nothing to do with it, other than to stick with timing that helps you stick to your goals (for example, I like to eat at night, so I don't eat as much during the day. Other people find that a large breakfast works best for them.)
ETA: you don't need any special shakes or meal replacements to make this work. They are expensive and unnecessary. I prefer to eat food than drink those calories.0 -
You're looking for ALL suggestions...but you've outlined what you will and will not do.
Okay.
I'm going to suggest that you do that. It will work. There is no secret formula, pill, or exercise that will do it all for you...it's consistency. Genuinely, I appreciate your busy schedule...lord knows I gained weight in grad school on top of a full time job so I understand the time crunch and not looking out for self. But, if you'll make your health as important as the new teaching gig and school and everything else that life throws our way, it can be done.
Stay away from diet products, including the shakes (there are LOTS of folks here who will try to sell you their products despite it being against MFP rules)....you can eat just about anything you want if you practice portion control and you don't have to exercise if you don't want to (although it's great for reducing stress and clearing the head so I recommend you find something you can do for 30 minutes a day. Gym membership is not required...take a walk.
I reduced my carbs to 100 grams or less per day and focus on quality protein...nothing extreme. I still eat my favorite foods. I walk. The weight comes off. Find a balance that works for you (macro wise), reduce calories by 500 a day, and move a little. That's all it takes, but this needs to be repeated and repeated and repeated.
P.S. Measure and log what you eat. Every bite. It will take you about 10 minutes a day.0 -
I understand that weight loss is all about calories but its just not that simple. There is to it than calorie in, calories out. I have logged my meals down to each of the gummy vitamins I consumed daily (15 calories for two) and increased my activity and still-- NOTHING. My 10,000 step or more daily walks during good weather did nothing for me. Sometimes I will lose 2lbs in A MONTH. This isn't progress to me. This isn't helping me get where I need to be. I want to know what I am doing wrong. I think my metabolism is nearly non-existent and I can't figure out how to boost it.
I don't enjoy shake products; I like real food too much to make that a part of my normal lifestyle. I have reduced my carbs significantly. I have begun eating more regulated portions. Yet, I can't seem to stay below 140lbs for long. I really wish I knew why. I'm not gaining muscle, my clothes fit me the same as they always have, and I am still overweight. I've been stuck for three months.0 -
Also: I think part of problem in the beginning was because I was limiting myself to 1,000 calories a day, which may not have been enough for my body to begin to want to let go of fat. I am trying not to eat at a very specific calorie intake but still am conscious of what I eat.0
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No she doesn't need T25 or shakeology. While T25 is a good workout, it's not necessary to exercise or do an intense workout to lose weight and Shakelogy is an overpriced protein shake.Wow - you are one BUSY girl!! Sounds like you need T25!! Haha, have you heard of it? Its a workout that only takes 25 minutes, 5 days a week! I'm sure you could squeeze that in!
It looks like you are already eating healthy (lots of veggies) but you did mention that you sometimes don't eat because of your busy schedule. To lose weight, YOU NEED TO EAT!! You should try to have healthy snacks always avaialable to you. I used to limit myself to 1200 calories per day but i only saw results when I started eating ~1500 calories/day! I recently started drinking Shakeology which I take with me on days that I'm busy or I have it for a quick breakfast. Have you heard of ShakeO? That might be the perfect addition to your diet along with a quick workout!
OP, i would highly suggest a few thigns
1. read the guide to sexy pants like someone suggested - see you already did.
2. get a good food scale because accuracy is key
3. set your account to 1 lb per week and lightly active as a teacher
4. if you can exercise, than eat a few hundred more calories.
5. adjust macro's to incorporate more protein (40% carbs, 30% protein and fats is my preference)
BTW, not exercise won't hurt your results. Exercise is fitness, diet is weight loss. What exercise can do is increase the amount of calories you can consume and resistance training can improve muscle retention.0 -
I'm 5ft2, 135lbs and working towards 120lbs. I started at 196lb and have no doubt I will reach my goal.
Ultimately, if this is really important to you then you need to make it more of a priority. Are there ways you can incorporate exercise into you lifestyle? If you like biking, why don't you use a real bike to get to and from your various work activities? I cycle to work every day and it makes a huge difference.
On food, I find it very hard to beleive you have really been consuming 1000 calories a day and not losing. When you "drizzle" olive oil do you know how much you are putting on?? One tablespoon of olive oil has a huge number of calories. Are you measuring these things? They very quickly add up and when you are trying to lose close to your ideal weight the small margins matter.
Also you say that sometimes you are only losing 2 lbs a month and that this isn't progress. Well, actually, it is progress. If you actually kept this up for 6 months you'd be where you want to be. You shouldn't be expecting quick results at your height and goal weight.0 -
It sounds like you'd be a natural to go for the Mediterranean Diet. It emphasies lots of vegetables, healthy fats like olive oil, small amounts of meat (especially red meat), whole grains. Low sweets. It does want you to try to exercise a minimum of 30 minutes a day though, but it doesn't have to be any of those things that you don't enjoy.
Other than that its all about portion control.
You can look up more information on it online; the toughest part for you might be finding the half hour to put in some kind of exercise.0 -
I understand that weight loss is all about calories but its just not that simple. There is to it than calorie in, calories out. I have logged my meals down to each of the gummy vitamins I consumed daily (15 calories for two) and increased my activity and still-- NOTHING. My 10,000 step or more daily walks during good weather did nothing for me. Sometimes I will lose 2lbs in A MONTH. This isn't progress to me. This isn't helping me get where I need to be. I want to know what I am doing wrong. I think my metabolism is nearly non-existent and I can't figure out how to boost it.
Firstly 2 lbs a month is AMAZING progress for someone with only a little weight to lose (that would be you) You need to understand that weight does not just melt off unless you have a TON of it to lose. I have been losing roughly 2 lbs / month for the last 6 months and I am stoked because that is 12 lbs closer to not being overweight and that makes me happy
Next, I have yet to see this logging you speak of. Your diary is EMPTY except for yesterday. Yesterday you did not weigh your foods because everything is listed in cups and spoons not grams and you ate 1600 calories. When you have so little to lose you HAVE to be 100% accurate all the time. No estimates, no guesses, no "Quick Add" calories. You have a tiny deficit (if you do it right) and it's so easy to go over.
If you are not losing weight you are NOT eating in a deficit - it's that easy. it IS calories in , calories out but you have to be accurate and you are not accurate with your food and also likely overestimating your exercise based on the one entry for yesterday. I do 15,000 + steps a day at a higher weight and burn WAY less. Cut it in half and you will be getting close and start weighing your food.0 -
I understand that weight loss is all about calories but its just not that simple.
It is that simple. You only started logging yesterday. Give it time, especially if you've recently changed your exercise habits, as this tends to increase weight temporarily due to water retention.0 -
I have a lot more to lose than you, but I will tell you I feel your lack of time pain (as I am sure most people do). Have you considered getting some work-out dvds (or games?) I am currently doing the 10 week Harley Pasternak Hollywood Workout on Wii and have the Jillian Michaels 30 day shred lined up for after this. It is only 25 mins a day which is HUGE for me, and is already making a huge difference 3 weeks in. I have to leave for work at around 5 a.m. every day, so I get up at 4 and run through a workout every week day (his plan only calls to workout 5 days a week) then on the weekends I try to encorporate something else... so far it has been walking and house renovations/furniture moving, but I hope to start the couch to 5K running program when the house is done.
Just a thought - I know how frustrating it can be to try to find time in your day!! Good luck! (Oh and btw I think putting your calories in every day will really help you monitor it too ) 0 -
I am trying not to eat at a very specific calorie intake but still am conscious of what I eat.
This is the problem, along with not logging and possibly not measuring/weighing. If you like a range of calories, figure out what your weight loss range is for .5-1 lb a week and eat within that. Most people losing weight can't get away with just eating intuitively unless they are much heavier. Some people can do it, but from what you say, it isn't working for you. (It definitely doesn't work for me.)0 -
I read your post with great interest. I am 59 years old and five feet one inch. I had back surgery in 2012 and in May 2013 I weighed almost 159. My current weight is 128.3(I think....). This week, I have fluctuated 127 low-129 high. I weigh myself daily with the fitbit scale at the same time each day but it does fluctuate. It gradually goes down week by week.
I have not decided on my final goal yet; I am going to regroup at 125.
I was interested in your post because you seem to be a person who wants a definite answer and time frame. Like life, the weight loss does not work that way. I thought for years I could never get below 135 again. It is true that after 30 years of age your metabolism does change and us women put the weight where we dont want it and its a litle harder work to manage it. It took me almost 30 more years to accept that it really is about hard work and paying attention.
I have not eliminated one single thing from my diet...but I have learned incredible amounts ab out portions. For example, last night I thought two meatballs would maybe be 3 ounces of meatball. WRONG!!!! they were 8.2 ounces. Ha good thing I didnt have the spaghetti with it. The weighing and the logging and the being accurate; even if you go over, log and learn.
Even if you dont like the exercise do it. Its like the credit card paydown. You have to burn more than you eat. There is no mystery at all despite what some of the wacky people say on these posts.
Good luck and you are welcome to friend me if you want to.0 -
Here are a few ideas that worked for me - I have lost over 120 pounds in the past 14 months.
I eat a lot of black grapes, though I'm sure red or green grapes would do as well. They satisfy my sweet tooth and fill you up quickly. I also eat a boatload of green vegetables - broccoli, asparagus, and green beans. I do exercise about 3 or 4 times a week on an elliptical, anywhere from 30 to 80 minutes per session. Finally, I have acquired a taste for shrimp! Even fried fantail shrimp is less than 300 calories for 10 large pieces.
I also think it is important to consume at least 1.200 calories per day. I am male, and I have had 2 doctors tell me that I should consume between 1,500 and 1,800 daily. Unfortunately for women, they burn less calories than men (unfair, but true), so their minimum intake can be less, but I've been told that no one should consume less than 1,200 calories.
There's my input, for what it's worth. Good luck to you!!0 -
I understand that weight loss is all about calories but its just not that simple.
It is that simple. You only started logging yesterday. Give it time, especially if you've recently changed your exercise habits, as this tends to increase weight temporarily due to water retention.
I agree. Give it time and be as consistent as you can. If you're frustrated with your progress and feel like you haven't been losing as much as you'd like, I could consider investing in a scale so you can accurately measure your food.
I have pretty similar measurements--5'3", started above 150, working to get down to 130. My loss stalled for a long time because I wasn't logging food accurately, and I was using an approach that wasn't sustainable for me. I cut out a lot of the foods I enjoyed, but then when I would have them for a treat, I would basically binge on it.
I know it's difficult, but you can do this.0 -
I would like to thank everybody for their input. I think I also need to clarify some things:
When I mentioned that I was logging my my calories, I was not doing so online. I was doing so in a written journal and decided to begin again on here, where I would have access to better resources. I do not like things too buttery, sweet, or oily and when I "drizzle" my olive oil, I use very limited amount between 2tbs-4tbs. I do not have this with every meal, usually just one.
The reason why I said not all calories are the same is because I was thinking of 100 calories of lettuce VS 100 calories of pasta. I have been told that carbs are less ideal calories and to avoid them if I want to lose weight. I know that if I have too few calories my body will enter starvation mode and will not want to let anything go. However, regardless if I am eating 1,200 or 1,000 calories, I am not losing the weight and end up gaining or keeping it the same.
I do not own a food scale and am thinking of investing in one. I do not earn a lot of money right now so that is going to have to wait a while. I am on a very tight budget. I usually measure how much I am eating based on individual piece size (such as counting exactly 40 peanuts today for my 1 serving) and serving size on the packages I buy.
If exercise does not help me lose weight, then what is the point of exercising? I thought exercise helps increase your metabolism, which in turn helps you lose weight. How can I lose weight if eating only 1,000 calories for a month results in me not losing a pound? I can't lower it to 700 calories without feeling like I am starving-- because I actually would be.
Also, I am still trying to figure out how to log things correctly here. I still have play around with the recipes, rather than listing each individual ingredient.0 -
what you're doing wrong -
checked your diary
these are your goals
1,739 238 58 65 2,500 35
so the carbs are way too high.
lower carbs to 50 to 100 grams a day
stop eating oatmeal, bread, rice, sugar, fruit. quinoa is ok but only after you are down and still subject to a 100 grams of carb a day limit. I suggert you get to 100 first week, 50 thereafter and stay at 50 or below until the weight is gone and then reconsider.
stop eating bread and fruit altogether.
use the keto calculator, reset your goals to those suggested by the keto calculator. reducing the carbs will likely take your calories down as well.0 -
Check out the 5:2 plan. Lots of books out there to help you and videos too on youtube. Basically, 2 days per week, like Monday and Thursday, you cut calories to 500 to 600 total for the day. The rest of the week you stay between 1200 to 1500 calories. There are lots of variations on this plan. Some people wait until 10AM to eat breakfast. The theory is that you are burning more fat in the hours right before you eat breakfast, so extend it out a few hours. Close that eating window to between 6 and 8 hours. So you start eating around 10AM and stop eating at 6PM. Check it out. It's working for me.0
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Dear Oatmeal: good news! There is a VERY simple solution to this, which, unless you have some sort of out-of-control thyroid disease, will work like a charm.
I calculated your BMR based on the stats you gave us. I will use this number to tell you exactly what to do: Your BMR is 1440.
If you were COMPLETELY sedentary between now and Nov 22nd when all this craziness ends, here are the exact number of calories you need to eat a day (not over, not under)...
...To lose .5 lbs a week = 1,478. This means that if you wanted to lose 15 lbs, you'd reach your goal by June 5th of next year.
...To lose 1 lb a week = 1,228. This means that if you wanted to lose 15 lbs, you'd reach your goal by February 20th of next year.
You cannot go any lower than 1,200 cals/day and be safe and healthy so we'll stop there.
If you took on a regimen of 3 cardio workouts a week, here are the exact number of calories you need to eat a day (not over, not under)...
...To lose .5 lbs a week = 1,730. Again, to lose 15 lbs, you'd reach your goal by June 5th of next year.
...To lose 1 lb a week = 1,480. Again, to lose 15 lbs, you'd reach your goal by February 20th of next year.
...To lose 1.5 lbs a week = 1,230. You'd lose 15 lbs by January 16th!
Its as simple as picking which of these options you prefer. Then DO IT.
Don't "guesstimate" your calories - log them, every one.
Don't cheat - stick to the plan with your eating and exercise (if you choose it).
That's it. Think you can do it? 0 -
OP... Please do not think that you must cut out carbs or do some kind of bizarre intermittent fasting to lose weight. It's really unnecessary and only serves to foster an unhealthy relationship with food. Food is good. You need it.
I'm sure you've already read it, but in case you haven't, please check out this thread.
http://www.myfitnesspal.com/topics/show/1069275-links-in-mfp-you-want-to-read-again-and-again
It is literally full of links that can help you figure out how to get where you want to be.0 -
Dear Oatmeal: good news! There is a VERY simple solution to this, which, unless you have some sort of out-of-control thyroid disease, will work like a charm.
I calculated your BMR based on the stats you gave us. I will use this number to tell you exactly what to do: Your BMR is 1440.
If you were COMPLETELY sedentary between now and Nov 22nd when all this craziness ends, here are the exact number of calories you need to eat a day (not over, not under)...
...To lose .5 lbs a week = 1,478. This means that if you wanted to lose 15 lbs, you'd reach your goal by June 5th of next year.
...To lose 1 lb a week = 1,228. This means that if you wanted to lose 15 lbs, you'd reach your goal by February 20th of next year.
You cannot go any lower than 1,200 cals/day and be safe and healthy so we'll stop there.
If you took on a regimen of 3 cardio workouts a week, here are the exact number of calories you need to eat a day (not over, not under)...
...To lose .5 lbs a week = 1,730. Again, to lose 15 lbs, you'd reach your goal by June 5th of next year.
...To lose 1 lb a week = 1,480. Again, to lose 15 lbs, you'd reach your goal by February 20th of next year.
...To lose 1.5 lbs a week = 1,230. You'd lose 15 lbs by January 16th!
Its as simple as picking which of these options you prefer. Then DO IT.
Don't "guesstimate" your calories - log them, every one.
Don't cheat - stick to the plan with your eating and exercise (if you choose it).
That's it. Think you can do it?
Pretty sound mathematics! When you get to be comfortable counting your calories and you feel like you're doing well with that, I would consider looking at how your "macros" balance out; that is, how your calories are spread out between protein, fat, and carbohydrates. There are a wide variety of macro targets for different purposes. If this is something you're interested in learning more about, let me know and I will dig up some links to help you figure out exactly what proportions of each to eat. If you're not (and that's ok, I understand it's a lot of information all at once right now), just make sure you're getting a relatively fair dose of each. Protein is good, fat is good, carbs are good. It's all good, and you need some of each to make this work.0 -
Dear Oatmeal: good news! There is a VERY simple solution to this, which, unless you have some sort of out-of-control thyroid disease, will work like a charm.
I calculated your BMR based on the stats you gave us. I will use this number to tell you exactly what to do: Your BMR is 1440.
If you were COMPLETELY sedentary between now and Nov 22nd when all this craziness ends, here are the exact number of calories you need to eat a day (not over, not under)...
...To lose .5 lbs a week = 1,478. This means that if you wanted to lose 15 lbs, you'd reach your goal by June 5th of next year.
...To lose 1 lb a week = 1,228. This means that if you wanted to lose 15 lbs, you'd reach your goal by February 20th of next year.
You cannot go any lower than 1,200 cals/day and be safe and healthy so we'll stop there.
If you took on a regimen of 3 cardio workouts a week, here are the exact number of calories you need to eat a day (not over, not under)...
...To lose .5 lbs a week = 1,730. Again, to lose 15 lbs, you'd reach your goal by June 5th of next year.
...To lose 1 lb a week = 1,480. Again, to lose 15 lbs, you'd reach your goal by February 20th of next year.
...To lose 1.5 lbs a week = 1,230. You'd lose 15 lbs by January 16th!
Its as simple as picking which of these options you prefer. Then DO IT.
Don't "guesstimate" your calories - log them, every one.
Don't cheat - stick to the plan with your eating and exercise (if you choose it).
That's it. Think you can do it?
Pretty sound mathematics! When you get to be comfortable counting your calories and you feel like you're doing well with that, I would consider looking at how your "macros" balance out; that is, how your calories are spread out between protein, fat, and carbohydrates. There are a wide variety of macro targets for different purposes. If this is something you're interested in learning more about, let me know and I will dig up some links to help you figure out exactly what proportions of each to eat. If you're not (and that's ok, I understand it's a lot of information all at once right now), just make sure you're getting a relatively fair dose of each. Protein is good, fat is good, carbs are good. It's all good, and you need some of each to make this work.
I strongly concur. 0 -
Pretty sound mathematics!
I would just like to add that by following this formula, I lost ~70 lbs in just under one year with zero hang-ups.
I calculated my BMR, calculated my calorie-intake matrix much like the one I provided above, picked the the one that would allow me to lose 1.5 lbs a week, and kept track of my weight and inches every Saturday in a spreadsheet.
After tracking the weight data for about three months, it became evident that I might be able to predict when I'd hit the next 10 lb mark. I put those predictions in my spreadsheet.
I nailed every single prediction within a few days.
The average loss-per-week when I finished? You guessed it.... 1.5 lbs a week.
It's simple, really. Like I said, unless you have a disease that affects your metabolism - it will work for you.0 -
One tablespoon of olive oil has a huge number of calories. Are you measuring these things? They very quickly add up and when you are trying to lose close to your ideal weight the small margins matter.
Also you say that sometimes you are only losing 2 lbs a month and that this isn't progress. Well, actually, it is progress. If you actually kept this up for 6 months you'd be where you want to be. You shouldn't be expecting quick results at your height and goal weight.
This! All of this!
2 lb per month wouldn't be so great for a tall, obese person like myself, but for someone very close to their goal weight it is an excellent amount.0 -
what you're doing wrong -
checked your diary
these are your goals
1,739 238 58 65 2,500 35
so the carbs are way too high.
lower carbs to 50 to 100 grams a day
stop eating oatmeal, bread, rice, sugar, fruit. quinoa is ok but only after you are down and still subject to a 100 grams of carb a day limit. I suggert you get to 100 first week, 50 thereafter and stay at 50 or below until the weight is gone and then reconsider.
stop eating bread and fruit altogether.
use the keto calculator, reset your goals to those suggested by the keto calculator. reducing the carbs will likely take your calories down as well.
not this
having more protein WILL be useful for trying to 'maintain' all the muscle you can whilst losing (you lose muscle and fat) but going below 50carbs is likely to make you very faint and low on energy for some time - not what you need right now.
You say you drizzle salad with 2-4tbs. Do you have any idea how much calories would be in that? 300-600 if I'm not mistaken (off the top of my head). You need to measure EVERYTHING with an electronic scale meticulously. I used to always eyeball and thought I was right, but when I actually measured properly I was horrified at how far off I was.
I am not sure when you /do/ have time, but pre-packing meals could be helpful. You also say you have salad /once/ a week, why not every day? I do! You can mix it up with lots of different vegetables, then have chicken breast, lean ham, turkey or tinned tuna/salmon as the protein. Pre-cook 1kg of chicken for the week, put it in 100g servings in the fridge/freezer. Pack your salad the night before. My general plan goes something like this (I have days where I leave the house 7:15am, work 8:30~3, Uni classes 4~9pm straight so I can understand your situation)
1. Make a large portion of dinner, sometimes cooked chicken or salmon steaks.
2. Steam extra vegetables
3. Put said vegetables and protein in a box in the fridge, ready to take for lunch tomorrow
4. Pack yoghurt mixed with chia seeds + ground flax + frozen raspberries in a small box, put in fridge ready for tomorrow
5. Get out a banana, cut up some capsicum and carrots, maybe have a low-cal museli bar or whatever snacks I want, pop them in the fridge with everything else.
6. Log everything for tomorrow when I'm in bed winding down. Make a 200cal allowance for a treat I will want - I know myself, even if I don't make an allowance I will want to , and I WILL have it!
My point is, PRE PREPARE things the night before. WEIGH everything down to the gram. Maybe not lettuce leaves or a tomato, but anything with even moderate calories. ESPECIALLY OLIVE OIL! Fats are important, and you need them, but dear god weight them. They are very calorie dense.
Hope this helps! Feel free to PM me if you need any ideas
edit: remember, your brain WANTS you to forget you eat something, so pre-logging and sticking to it is really really helpful. Logging when you go over or go 'off track' is REALLY important as well, so that you can see where you're at and how much you're actually eating.
That biscuit with tea? Did you account for it? Did you weigh the amount of skim milk in your tea? Is splenda a good idea (no no no no)?0 -
Do you have any idea how much calories would be in that? 300-600 if I'm not mistaken (off the top of my head).
Exactly 120 cals per Tbs. And it doesn't matter if its Extra virgin olive oil, peanut oil, coconut oil, vegetable oil, ect. Believe me, I stood in Kroger one day for 20 minutes trying to figure out which oil has the least calories. It all said 120 cals per Tbs.
4x 1Tbs = 480 cals. That's if she is actually measuring it accurately.0 -
Wow! I am getting a lot of useful help! Thank you so much, guys.
First, I'd like to thank Brandolin11 for that excellent math. I had tried to do a BMR once but I did not calculate everything well and it was based on this "lose 20lbs in one month" nonsense I was desperate enough to try.
I will try to remove using as much olive oil as I do use from my diet. Is vinegar an ok substitute? I also have a light Italian dressing from Aldi's I like. Perhaps I can measure out exactly one serving and use that? I have nothing against raw veggies but I like a but of extra flavor to them.
I keep getting mixed opinions on how many carbs I should be having. Should I only have 100 grams a day? Should I JUST watch the calories? I'm not going to remove fruit from my diet. I want to stay healthy and if I get hungry, I'd rather eat fruit over something less nutrient rich or go hungry (which will make me eat more later).
JessHealthKick, thank you for your suggestions as well! If Splenda has no calories, is it really bad to have? As for weighing food, like I said, I cannot afford a food scale at this time but I do measure things in cups. Is this an ok substitute for now? I was thinking about getting a scale anyway because I use a lot of BBC recipes and am getting tired of converting grams into cups....its really a bad guesstimation, really. I should have picked it up when Aldi's had it but I lost my opportunity and need to save a bit now.
How does this sound for a meal plan for tomorrow?:
Breakfast: 1-cup of fat-free vanilla yohgurt with strawberries and 1 serving of Grape Nuts (I love using this cereal this because I can't afford granola where I am!) with coffee (no sugar, 1/3 cup skim milk)
Lunch: Skip (I have a busy day... 8am-10:45am in the classroom, 11am-2pm in job1, 2:30pm-6:30pm job 2)
Snacks: Oven-baked apple slices sprinkles with cinnamon and 20 baby carrots
Dinner: 1 can of Aldi's tomato soup with salad (romaine lettuce, cucumbers, tomatoes, peppers, and 2 hard-boiled eggs)
This has limited carbs, a good range of nutrition, and should help keep me full. I am only worried about being foodless aside from snacks from 2pm-6:30pm since my snacks won't fill me up enough to replace a lunch. I ALWAYS struggle with lunch. I won't have time to cook a proper dinner, especially if I want to eat when I go home and then go to the gym for an elliptical trainer workout or to the other gym for an hour of froggy-style swimming.0 -
Thank you! I did read that link, actually, before joining this site. It is part of why I wanted to join. Although I find it useful, I don't think I quite know what to do still. I see everyone around me eating what they want when they want to and not exercising like I do but remaining at the weight I want to be at. I've almost always been like this and realise its probably what I eat, when I eat it, and how much I eat. I try to do portions but sometimes I don't keep track and probably overeat.
I also have these questions:
Is not working out everyday going to harm my goals? Is it even worth doing simple exercise for 10-20 minutes a day? What should I eat after workouts if I work out at night after my final meal? I heard milk is a good, low-calories, replacement for nutrients but I am not sure if it counts as the type of protein everyone claims I absolutely should have. How soon after I work out should I eat?
Word of advice, don't compare other people's eating habits to your own. Some of us, like myself, have to work their tails off to lose or maintain their weight, while some people are naturally thin. Also, unless you follow them around all day, you don't know what all they have eaten. Some people may go all day without eating anything, and then eat whatever they want when they do finally eat. I don't recommend doing that. Don't overcomplicate things. It's as simple as calories in vs calories out. Move more to eat more. Healthier foods will keep you feeling fuller, longer, and will help you to stay under your cal. goal, but you can still eat what you want in moderation. Good luck to you!0
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