HELP?!!
TruckerChick
Posts: 263
So I did a middle-of-the-week check on my weight (yes, I stepped on the scale) and I have succeeded at maintaining my weight. But I want to lose weight!!
So, I guess I have to redouble my efforts on the exercise boat, but I'm curious... I've been consuming, on average, about 1700 calories a day, while I'm burning, on average, 400 calories a day. Should I decrease my caloric consumption while increasing my caloric burn? Or leave it the same??
HELP?!!
So, I guess I have to redouble my efforts on the exercise boat, but I'm curious... I've been consuming, on average, about 1700 calories a day, while I'm burning, on average, 400 calories a day. Should I decrease my caloric consumption while increasing my caloric burn? Or leave it the same??
HELP?!!
0
Replies
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Eat like this maybe adding a few more calories and you should see the weight fall off. Remember its about clean Healthy foods when you want to loose fat. Processed foods and artifical sweetners will cause no weight loss or weight gain
NUTRITIONAL GUIDE
Around 1400-1500 CALORIES
EAT EVERY TO 3 HOURS. YOU MUST EAT APPROXIMATELY THE SAME TIME EVERY DAY. CONSITANCY IS THE KEY!!!
Breakfast ****eat within an hour of waking up****
1cup Cooked Oatmeal or Oat bran,1-2 tbsp flax ground flax seed 1 whole egg, 2egg white
8 oz water
Snack AM
1 serving of low sugar whole fruit and 15 Raw Almonds 8 oz water
Lunch
3-4oz of meat(turkey,chicken, tuna, ham) (less processed lunch meat)
2-3 cups Greens leafy veggies ( spinach, romaine, leaf lettuce ect)
2-3 servings RAW veggies( carrots, peppers, celery, tomatoes, mushrooms ect)
Light dressing optional ( watch the salt and sugar & no Fat Free) 8 oz water
Snack Afternoon
½ Low fat cottage cheese or 1 String cheese mozzarella with serving of whole fruit
8 oz water
Dinner
4oz-6oz. lean meat ( chicken, fish, pork, beef, venison ect) or 1c black beans
1-2 servings cook veggies green (broccoli, green beans, peas, squash) NO CORN!!!!!!!
4-5oz Red Skin Potato or ½ c Quinoa ( No Rice Brown or white!)
8 oz water
Snack PM ( if needed)
Low fat cottage cheese or String cheese mozzarella or 15 raw almonds, 1 tbsp Natural PB(Smuckers)
Try and calculate and write everything down or use myfitnesspal.com to check and total calories…weigh and measure everything out!!!!!! KEEP A FOOD LOG
Do Not eat anything with “High Fructose Corn Syrup”
“Bleached or enriched flour” BAD
“Simple Sugars” “Artificial Sweeteners”
Read YOUR LABLES “Partially hydrogenated
“Watch the salt”
These additives could make you feel hungry allow you to overeat and can cause LONG TERM HEALTHY problems!!!
DRINK WATER!!!! VERY IMPORTANT-- GREEN TEA, WHITE TEA IS OK NON SWEETENED( Brew it yourself)
NO POP!!!! REGULAR OR DIET(they will cause weight gain and not allow you to lose weight) NO Alcohol !!!No Sports Drinks or Mix Ins!!
Foods that help control hunger: Raw walnuts, raw peanuts or raw almonds, red peppers, cinnamon. ½ hour before eating meals eat raw…8 walnuts, 10 almonds, 20 peanuts (Only as needed if you feel hungry!)0 -
Also remember consistancy is the KEY!
Basal Metabolic Rate (BMR) Calculator
By Dennis Thompson Jr.
Medically reviewed by Cynthia Haines, MD You burn most of your daily calories with little to no conscious effort. Whether you're talking on the phone, working at a keyboard, or just watching television, your body is burning calories to keep your heart pumping, your lungs expanding and contracting, and your organs functioning. The calories used to maintain these basic bodily functions add up to your basal metabolic rate, or BMR. Basal essentially means base — think of it as the number of calories that are just enough to cover all your body’s bases.
"These are what I call your couch-potato calories," says dietitian Sari Greaves, RD, CDN, of Step Ahead Weight Loss Center in Bedminster, N.J,. and spokesperson for the American Dietetic Association. "It amounts to 60 to 75 percent of the total calories you use daily, and there's no physical activity required for this."
In other words, this is what you burn without lifting a finger. That’s why BMR is also is called the resting metabolic rate, or RMR, by some.
Knowing your BMR can help you create a more effective strategy for weight loss, allowing you to better keep your calorie count on track and better understand the effect exercise will have on your waistline.
Calculating Your BMR
The easiest way to measure your BMR is to use an online calculator, like the one at My Calorie Counter. This calculator factors in your height, weight, gender, and age, and activity level, then assesses how many calories you need to eat daily just to maintain your current weight.
You can do the math yourself, using the appropriate equation:
• If you’re a man, your BMR is equal to: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years). For example, if you’re 170 pounds, 5’11”, and 43, your BMR is 66 + (6.23 x 170) + (12.7 x 71) – (6.8 x 43) = 1734.4 calories.
• If you’re a woman, your BMR is equal to: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years). For example, if you’re 130 pounds, 5’3”, and 36, your BMR is 665 + (4.35 x 130) + (4.7 x 63) – (4.7 x 36) = 1357.4 calories.
Next figure out your total daily calorie requirement by multiplying your BMR by your level of activity:
• If you rarely exercise, multiply your BMR by 1.2.
• If you exercise on 1 to 3 days per week, doing light activity, multiply your BMR by 1.375.
• If you exercise on 3 to 5 days per week, doing moderate activity, multiply your BMR by 1.55.
• If you exercise 6 to 7 days per week, doing vigorous activity, multiply your BMR by 1.725.
• If you exercise every day and have a physical job or if you often exercise twice a day, multiply your BMR by 1.9.
If the man in the example exercises 3 days a week, doing moderate activity, his daily caloric requirement is 1734.4 x 1.55, or 2688.3 calories.
If the woman in the example exercises 6 days a week, her daily caloric requirement is 1357.4 x 1.725, or 2342.5 calories.
This calculation gives you the number of calories you burn in one day at your current level of activity; in other words, this is the number of calories it takes to stay at the weight you are if you don’t change anything.
Applying Your BMR Calculation to Weight Loss
Once you know your BMR and the number of calories you burn for your activity level, you can improve your weight-loss efforts by setting a lower daily calorie-intake limit and crafting a plan for increasing your physical activity:
Set your daily calorie limit. To lose weight, you need to reduce your caloric intake below your total daily calorie requirement indicated by your BMR + activity level. Putting yourself in a 500-calorie deficit every day should result in the loss of one pound per week (since there are 3,500 calories in a pound), Greaves says.
Adjust your exercise output. Our BMR calculator asks you for your level of physical activity for a very good reason. You can influence your BMR through exercise, spurring your body to burn more calories even after you’ve finished and are just lounging about.
• Aerobic exercise provides a temporary boost to your BMR, an effect sometimes referred to as after-burn or excess post-exercise oxygen consumption, says Noelle Lusardi, a certified personal fitness trainer who also works at the Step Ahead Weight Loss Center in Bedminster, N.J. Your BMR will return back to its normal level anywhere between 15 minutes and 48 hours.
• Strength training provides a more-lasting boost to BMR by altering your body's composition. Muscle at rest burns more calories than fat at rest. That's why men enjoy a naturally higher BMR than women, as they tend to have more muscle mass, Greaves explains.
• If you cut calories and increase your BMR by exercising, you’ll see results even faster. Increase the amount of calories you burn by 250 each day, and you’ll lose a half-pound more on top of the calorie cuts made in your diet. You could exercise longer or you could increase the intensity of your workouts to burn more calories — either way will increase the calorie deficit.
The advantage of knowing your BMR is that you can learn the number of calories you need to consume and expend to meet your personal goal for weight loss.0 -
How long have you been maintaining and not losing weight? If it's only been a week or so, I wouldn't mess with your calorie intake. Maybe step up the workouts, but I've noticed that little subtle things will mess with my weight loss. Lack of good sleep and stress can do it, so make sure you're resting enough. I'd say just give it a little time and you should see a difference. If not, then it might be best to try changing one thing at a time. Good luck to you0
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And knowing your accurate BMR is definitely important, too! Great post.0
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If what you're doing isn't working, then yes, you need to change something. Pick one thing and change it up -- give your body something new to deal with. You could try:
Picking a bad habit and working on it. If you're doing great on your diet, except that you tend to snack a lot at bedtime, try giving up the bedtime snack and putting those calories earlier in the day, for example. If you always overeat sugar or sodium, work on reducing one of those. If diet sodas are your downfall, try replacing some of your soda with water.
Changing up your workout routine. If you're a cardio gal, do some strength training. If you're a weightlifter, add cardio.
Change up your calories. Right now you're netting about 1300; maybe if you netted 1500, your body would react well and burn more.
Good luck!0 -
Oh thank you all soo much!! On days that I stay very busy, I have a hard time getting even 1000 calories into my system. Today, I had to have two pulled pork sandwiches just to get above 1000. Sacrifice, I know, but one I'm willing to make!! (teehee) :bigsmile:
I truly appreciate all your help!! :flowerforyou:0
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