Calorie ???

scythswife
scythswife Posts: 1,100 Member
in Fitness and Exercise
Ok I know this has been asked by lots of people and I have read so many posts and tried to figure out the numbers but nothing is working. I was losing weight prior to September 2012. In September 2012 I quit smoking and I went from 173 to 186 and since then i have been bouncing around the 180's. I have to admit that when I get discouraged I tend to give up and not knowing what I should be burning and eating correctly doesn't help. I haven't been logging right or anything and want to start logging it all right now. I stepped on the scale Monday and was up to 192.6 and this has to change. I don't know everything that would be needed but any help would be appriciated. I have tried several websites and just don't get it right.

age 32
weight 192.6
height 5'3"
bmi 34.1

Not sure which activity level I would be at but I am a stay at home mom of 4 who seems to always be cleaning and moving. I try to work out for an hour a day Mon-Fri and we do bigger projects on Saturdays that require lots of moving. Sunday is a rest day that we just spend together.

Replies

  • hilldiggity
    hilldiggity Posts: 166 Member
    The first thing I would do is make sure to log all of your food. Guesstimate your activity level, probably lightly active, but I don't have 4 kids. Then follow the calorie intake provided for you by the site. Sounds like you've got the exercise part down. Those are the basics. :smile: Eat your exercise calories back so you don't have a Net calorie of 500. If you need support, come right back here and post about it.

    If you want advice that's a bit more involved, something that might help is this:
    http://www.myfitnesspal.com/topics/show/654536-in-place-of-a-road-map-2-0-revised-7-2-12
  • SueFromRI
    SueFromRI Posts: 206 Member
    My general recommendations:

    Put your activity as sedentary. Why? 1. Because then you can log all your exercise / activity. 2. Because it helps compensate for that 'little bite' you didn't feel you needed to log, or that serving size that was a little too big
    .
    At 190 never, ever, ever go above 2100 net calories. This is your approximately 'break even' number. If you stay below it, you shouldn't gain weight. (multiply your weight by 11 to get this approximation. If you have a thyroid condition subtract 200)

    Measure / weigh your food for at least the first two weeks. This will teach you about real serving sizes.

    Buy a heart rate monitor to accurately record calories burned.

    Find a buddy or two for support.

    Eat more, exercise more. You will never feel deprived. You will tone and firm.

    Never 'quit' (for more than a day) Don't let one day derail you. There will be ups and downs.

    When all else fails, see a doctor / nutritionist.

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