It's not a diet, it's a lifestyle.....

JustJennie13
JustJennie13 Posts: 218
edited November 2023 in Getting Started
I am just going to put this out there and hope that it helps even just one person! Like everyone else when I first started this lifestyle I jumped in with 2 feet and 1 goal to be "skinny". At the time I was 5'9" and 187 pounds. I carried a notebook and limited myself to 1200 calories a day. I could not do any sort of physical activity at the time due to a knee injury. In four months I went from 187 pounds to 149. I was beyond excited!!!! I just KNEW that I looked good! What I didn't take into consideration is that I have a large bone frame and I am tall.... So when I was just waiting for the compliments to come pouring in my loved ones actually became concerned. I think the comment that really drove it home was Damn Jennie, you should go eat a sandwich or something. I was released to start excercising again after my knee surgery. I was in the WORST shape of my life. I was a skinny fat girl. I had absolutely no endurance. So, such as life goes I went back to a "normal diet" I continued to watch what I ate but didn't limit myself so strictly and of course the numbers on the scale slowly increased while my self-esteem decreased. When you start on this road to a healthier YOU please do some research! Take into account how YOU are built and what YOU need to be healthy. What you do has to be something you can MAINTAIN!!!!! Something you can LIVE with.

http://weighing-success.com/NutritionalNeeds.html

Here is one site that will give you a road map for YOU. When you use something like this it is important to remember to re-evaluate your numbers as the numbers on the scale change. Here is what I started with to give you an example.

Starting Stats:
5'9" (69 in) weight 180 lbs (81 kg)
BMI: 27
Body Fat: 22%
To be HEALTHY!!!! NO LESS than 1420 calories
To lose weight moderately 1704 calories a day
20% Protein 85 grams = 341 calories
55% Carbohydrates 234 grams = 937 calories
25% Fat 47 grams = 426 calories

After a 10 pound loss:
To be HEALTHY!! NO LESS than 1330 a day
To lose weight moderately 1596 calories a day
20% Protein 80 grams = 319 calories
55% Carbohydrates 220 grams = 878 calories
25% Fat 44 grams = 399 calories

I am not an expert or a genius. The above site was given to me by my doctor when I jumped back on my lifestyle wagon and cut my calories too quickly which caused issues with stomach acid. My motto has become "Skinny girls look good in clothes, fit girls look good naked" I wish the best for everyone on this journey. If you have found that something works better for YOU that goes against what is said here, GREAT! I am happy for you. If you disagree you are entitled to your opinion. My only goal is to be HEALTHY and if I can help just ONE person along the way than I am HAPPY!

Replies

  • Rastamann
    Rastamann Posts: 139 Member
    Thanks for sharing.
  • JustJennie13
    JustJennie13 Posts: 218
    Thanks for sharing.

    Thanks for reading :happy:
  • kkerri
    kkerri Posts: 276 Member
    Mine is telling me I need less than 1200 to lose.

    I knew this, but again, blows the theory no one needs to eat less than 1200 calories!
  • kkerri
    kkerri Posts: 276 Member
    Congrats on your success though!
  • JustJennie13
    JustJennie13 Posts: 218
    Thanks... maybe I need to read more about the no less than 1200 theory? "They" have always said that it is unhealthy....
  • AlysonM
    AlysonM Posts: 21 Member
    Thanks for this... :happy:
  • kkerri
    kkerri Posts: 276 Member
    You may workout a lot - that obviously ups it some.

    I lose fine on 1200 calories and don't feel deprived or unhealthy as long as I am making good choices. Well, I am mentally deprived, but physically fine.
  • kkerri
    kkerri Posts: 276 Member
    It does have the 1200 calorie disclaimer that no woman should go below that. However, it also says that I should eat 1188 calories ;-)

    I don't care. I am sort of over the quest for a perfect body and have no real desire to count calories that strictly. I want to fit in my clothes, not look horrid, and be done with it.
  • JustJennie13
    JustJennie13 Posts: 218
    John Foreyt, Ph.D., director of the Nutrition Research Center at Baylor College of Medicine in Houston and an expert on weight management says...

    4. what is the lowest, yet still safe, calorie level I can drop to when I'm trying to lose weight?

    "Women should not consume less than 1,200 calories a day. In fact, a diet below 1,000 calories a day (called a very low-calorie diet or VLCD) increases your risk for gallstones and heart problems and should be followed only by obese people under a doctor's supervision. While you can drop to 1,200 calories per day and survive, doing so is not a smart idea. Going for a bare-minimum caloric intake may yield quick results, but it also can leave you listless and unable to exercise (key to keeping the pounds off), and may lead to muscle loss and a slowing of your metabolism. Even if you're careful about what you eat, a daily intake of 1,200 calories can shortchange you on important nutrients such as calcium and folate.
  • SassyCalyGirl
    SassyCalyGirl Posts: 1,932 Member
    My family and friends consider me skinny AND fit. (I have very small bone structure) And it begins as a "diet"-I mean lets face it-if you are restricting your calories and eating at a deficit-its a diet (don't know why so many people fear the word. However, if you learn portion control and healthy habits along the way, it hopefully becomes a lifestyle.

    good luck to you.
  • JustJennie13
    JustJennie13 Posts: 218
    Yes, I do work out often. My goal is 5 days a week and I also ride my bicycle to work which is 2 miles 1 way. I run and swim. I am just now starting to lift. I am over the perfect body quest myself. I will never be hollywood skinny.... I am built more to be farm girl fabulous! :wink: My goal now is to be healthy. If I lose weight that is just an added bonus.
  • SassyCalyGirl
    SassyCalyGirl Posts: 1,932 Member
    John Foreyt, Ph.D., director of the Nutrition Research Center at Baylor College of Medicine in Houston and an expert on weight management says...

    4. what is the lowest, yet still safe, calorie level I can drop to when I'm trying to lose weight?

    "Women should not consume less than 1,200 calories a day. In fact, a diet below 1,000 calories a day (called a very low-calorie diet or VLCD) increases your risk for gallstones and heart problems and should be followed only by obese people under a doctor's supervision. While you can drop to 1,200 calories per day and survive, doing so is not a smart idea. Going for a bare-minimum caloric intake may yield quick results, but it also can leave you listless and unable to exercise (key to keeping the pounds off), and may lead to muscle loss and a slowing of your metabolism. Even if you're careful about what you eat, a daily intake of 1,200 calories can shortchange you on important nutrients such as calcium and folate.

    this is all very Black & White- everyone's TDEE is different based on height and weight-one rule doesn't work for all.
  • HBombaMama
    HBombaMama Posts: 23 Member
    You helped this person today! Feel good about that and thanks! :) I love your motto. Can I steal it?!! jk
  • JustJennie13
    JustJennie13 Posts: 218
    My family and friends consider me skinny AND fit. (I have very small bone structure) And it begins as a "diet"-I mean lets face it-if you are restricting your calories and eating at a deficit-its a diet (don't know why so many people fear the word. However, if you learn portion control and healthy habits along the way, it hopefully becomes a lifestyle.

    good luck to you.

    Thank You! As you mentioned the same doesn't work for every one. There are some of us who are not blessed with small frames. Who are not built to meet society's standards of thin. Some of us still strive for this even if it is not healthy considering our frame. Congrats on finding what works for you!
  • kkerri
    kkerri Posts: 276 Member
    LOL @ farm girl fabulous!

    :-)
  • kkerri
    kkerri Posts: 276 Member
    I agree, people strive for things that their frames won't support.

    Sadly, I do have a smaller frame and have been very thin, but I just don't really care to be a size 2 anymore. It's too much work and I have bigger fish to fry.
  • cosmonew
    cosmonew Posts: 513 Member
    thank you. I just checked out the link, saving it. It said what I already new in my heart and I upped my calories for each day by 100 this week.
  • JustJennie13
    JustJennie13 Posts: 218
    Thanks for this... :happy:

    You're Welcome! Good luck!
  • judychicken
    judychicken Posts: 937 Member
    Thanks for sharing!
  • maggie16sweetxoxo
    maggie16sweetxoxo Posts: 314 Member
    Such a great website!!!!
  • JustJennie13
    JustJennie13 Posts: 218
    I am officially happy!!! Thanks ladies! :glasses:
  • Sabine_Stroehm
    Sabine_Stroehm Posts: 19,263 Member
    John Foreyt, Ph.D., director of the Nutrition Research Center at Baylor College of Medicine in Houston and an expert on weight management says...

    4. what is the lowest, yet still safe, calorie level I can drop to when I'm trying to lose weight?

    "Women should not consume less than 1,200 calories a day. In fact, a diet below 1,000 calories a day (called a very low-calorie diet or VLCD) increases your risk for gallstones and heart problems and should be followed only by obese people under a doctor's supervision. While you can drop to 1,200 calories per day and survive, doing so is not a smart idea. Going for a bare-minimum caloric intake may yield quick results, but it also can leave you listless and unable to exercise (key to keeping the pounds off), and may lead to muscle loss and a slowing of your metabolism. Even if you're careful about what you eat, a daily intake of 1,200 calories can shortchange you on important nutrients such as calcium and folate.
    Interesting that the word used was CONSUME and not NET...(and map only objects if you eat less than 1200, not net less than 1200... yet 1200 NET is the mantra on here.
  • Sabine_Stroehm
    Sabine_Stroehm Posts: 19,263 Member
    My family and friends consider me skinny AND fit. (I have very small bone structure) And it begins as a "diet"-I mean lets face it-if you are restricting your calories and eating at a deficit-its a diet (don't know why so many people fear the word. However, if you learn portion control and healthy habits along the way, it hopefully becomes a lifestyle.

    good luck to you.
    I also believe it begins as a diet.
  • HiKaren
    HiKaren Posts: 1,306 Member
    Thanks. :smile:
  • gigglesinthesun
    gigglesinthesun Posts: 860 Member
    I am not sure about this website. It's calculated that my BMR is 870 (the scoobie calculator and other calculators have always put it at around 1240) and it says to lose weight moderately I need to eat 1044 calories (clearly under the recommended 1200 calories) and to gain weight I would only have to eat 1392, whereas in reality I eat between 1300 and 1400 every day and lose plenty. Most interestingly though on top of the page where it calculates my BMI, it came up with 2069 calories to maintain.
  • Dauntlessness
    Dauntlessness Posts: 1,489 Member
    See I am the opposite. I am still heavy but I have a crap ton of endurance. :flowerforyou: :laugh:
    To be fair, under this layer of fat I have some serious muscles. If I can just manage to lose at least another 50-60lbs I will be cut. I go to the gym 6 days a week, 2-3 hour sessions and burn usually 700-1300 HRM calories a day for almost 3 continuous years now.

    I agree though. You NEED food to live. Too little- you wont have energy and maybe even get sick, too much- you gain weight. Thats why I have never and will never go below a 1600 cal a day diet. I am 1800 calories now, but you know, I burn a lot of it. If I am hungry, I eat more. Simple as that. :)

    Internet BMR and TDEE calculators are not that accurate. They can "estimate" around what that calories should be based on people of your size but there are too many variables to be accurate. Mine said something like 2600 but after much trial and error mine is around 2k to maintain my weight. Just a side note
  • ktsmom430
    ktsmom430 Posts: 1,100 Member
    You have to do what works for you and consult with health professionals to make sure you are staying healthy at the number of calories that you consume.


    As the title says, "it's a lifestyle". A way of living for me from now on, one that I will hopefully be able to maintain for the rest of my life.
  • lambchoplewis
    lambchoplewis Posts: 797
    Mine is telling me I need less than 1200 to lose.

    I knew this, but again, blows the theory no one needs to eat less than 1200 calories!

    I have the same issue - less than 1200 per day to maintain. I can add calories by exercising but... wish I was taller!!!! I know I can gain very easy as a few things a day adds up to 500 calories and voila - a pound here, a pound there and the clothes don't fit!! Five extra lbs is apx 5% of my weight and this makes clothes tight.
  • JustJennie13
    JustJennie13 Posts: 218
    My family and friends consider me skinny AND fit. (I have very small bone structure) And it begins as a "diet"-I mean lets face it-if you are restricting your calories and eating at a deficit-its a diet (don't know why so many people fear the word. However, if you learn portion control and healthy habits along the way, it hopefully becomes a lifestyle.

    good luck to you.
    I also believe it begins as a diet.

    The "skinny" on 1200 NET suggestion... I talked to the doctor again (yep, been there a lot lately due to an ulcer) Medically speaking it is not healthy to CONSUME less than 1200. When I asked her about eating back the calories burned her statement was this.... when you become more active your body will let you know if you need to replace those. If you are hungry have another healthy snack, make sure you are correctly accounting for your calories (measure your food), and if you are working out and NET less than 1200 but don't feel hungry don't worry about it. Now of course this suggestion could wreak havoc on a habitual snacker that is just looking for the green light to eat. So if that is you try an 8 oz glass of water. If you still feel like your stomach could eat your esophagus... grab and apple, some celery sticks, or eat some eggs (whatever your calorie count can handle). Due to the emphasis on NET I was freaking out about not getting enough calories. I did not feel like I could eat anymore!!! I do the 6 small meals/snacks a day. Some say this boosts metabolism, some disagree; all I can say is that it works for ME.
  • CharChary
    CharChary Posts: 220 Member
    Wonderful advice. I made a similar mistake in the beginning. 1200 calories a day and exercising. NOT eating them back. Was very fatigued and unhappy. I have since then seen a nutritionist, upped my calories, as well as what foods to really consume and workouts to do to do this the best and healthiest way.

    thank you for sharing this! I hope this finds someone in a similar boat.
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