I dont know how to set my calories intake

lady_gagu
lady_gagu Posts: 13
in Health and Weight Loss
I'm 30 y/o, 93.5 kg (206 lbs) and 165 cm (5.4). Start this journey since feb 22, at 103-104 kg (229 lbs) I plan to lose 1 kg (2 lbs) a week, so it's 1200 cal according to MFP.
I've tried few days and always fail it. Usually I eat around 1500 to 1800 cal. since am v busy w/ my work lately, I really dont have time to work out more than 30 min a day.

I have so much to lose, I dont want this journey take so much time. need your suggestion. thanks!

Replies

  • chrisb75
    chrisb75 Posts: 395 Member
    I'm 30 y/o, 93.5 kg (206 lbs) and 165 cm (5.4). Start this journey since feb 22, at 103-104 kg (229 lbs) I plan to lose 1 kg (2 lbs) a week, so it's 1200 cal according to MFP.
    I've tried few days and always fail it. Usually I eat around 1500 to 1800 cal. since am v busy w/ my work lately, I really dont have time to work out more than 30 min a day.

    I have so much to lose, I dont want this journey take so much time. need your suggestion. thanks!

    If you are looking for a quick fix, you came to the wrong place. What kind of work do you do? DO you actually exercise 30 minutes a day? What is your goal weight?
  • michelleepotter
    michelleepotter Posts: 800 Member
    I agree that there is no quick fix. If you just want to drop a bunch of weight as quick as you can, you aren't going to be able to do it in a healthy way, and you aren't going to be able to stick to it in the long-term, and you will just gain the weight back. That's why fad diets don't work, and why so many people end up stuck on an endless miserable yo-yo.

    Two pounds a week is very ambitious. How much weight do you need to lose in all?
  • lady_gagu
    lady_gagu Posts: 13


    If you are looking for a quick fix, you came to the wrong place. What kind of work do you do? DO you actually exercise 30 minutes a day? What is your goal weight?

    I'm a teaching staff at a local uni here. and I also work as a researcher in some projects. I hv sedentary daily activities.
    yes, currently am doing Leslie Sansone WATP. sometimes I just walk outdoor for 30-45 min. But I dont do that daily,just every 2-3 days.
    my goal weight is 55 kg (122 lbs) and I plan to get to that goal before my 32 birthday in august 2013.
  • lady_gagu
    lady_gagu Posts: 13
    I agree that there is no quick fix. If you just want to drop a bunch of weight as quick as you can, you aren't going to be able to do it in a healthy way, and you aren't going to be able to stick to it in the long-term, and you will just gain the weight back. That's why fad diets don't work, and why so many people end up stuck on an endless miserable yo-yo.

    Two pounds a week is very ambitious. How much weight do you need to lose in all?

    I need to lose 39 kg. it's about 85 lbs.
  • Spanaval
    Spanaval Posts: 1,200 Member
    You have to look at it this way. You didn't get to this weight in a month, or 6 months, or a year, so it will take some time to get rid of it as well. Because you have a lot of weight to lose currently, you should be able to lose a pound or two a week, but as you get closer to your goal weight, that becomes more and more difficult to sustain, and may not be healthy to attempt.

    Now, what is your BMR and TDEE?
  • heybales
    heybales Posts: 18,842 Member
    I'm 30 y/o, 93.5 kg (206 lbs) and 165 cm (5.4). Start this journey since feb 22, at 103-104 kg (229 lbs) I plan to lose 1 kg (2 lbs) a week, so it's 1200 cal according to MFP.
    I've tried few days and always fail it. Usually I eat around 1500 to 1800 cal. since am v busy w/ my work lately, I really dont have time to work out more than 30 min a day.

    I have so much to lose, I dont want this journey take so much time. need your suggestion. thanks!

    All in one place, enjoy. Suggest selecting the deficit method of 2% of weight to be lost.

    http://www.myfitnesspal.com/topics/show/620206-spreadsheet-for-bmr-tdee-deficit-calcs-mfp-tweaks-hrm
  • heybales
    heybales Posts: 18,842 Member
    I'm a teaching staff at a local uni here. and I also work as a researcher in some projects. I hv sedentary daily activities.
    yes, currently am doing Leslie Sansone WATP. sometimes I just walk outdoor for 30-45 min. But I dont do that daily,just every 2-3 days.
    my goal weight is 55 kg (122 lbs) and I plan to get to that goal before my 32 birthday in august 2013.

    Excellent fat-burning routine you have there - keep it up.

    Now keep goal realistic so that is all you burn.
  • lady_gagu
    lady_gagu Posts: 13
    I'm 30 y/o, 93.5 kg (206 lbs) and 165 cm (5.4). Start this journey since feb 22, at 103-104 kg (229 lbs) I plan to lose 1 kg (2 lbs) a week, so it's 1200 cal according to MFP.
    I've tried few days and always fail it. Usually I eat around 1500 to 1800 cal. since am v busy w/ my work lately, I really dont have time to work out more than 30 min a day.

    I have so much to lose, I dont want this journey take so much time. need your suggestion. thanks!

    All in one place, enjoy. Suggest selecting the deficit method of 2% of weight to be lost.

    http://www.myfitnesspal.com/topics/show/620206-spreadsheet-for-bmr-tdee-deficit-calcs-mfp-tweaks-hrm

    WOW!!! It's really great!

    Thank you so much sir :3
  • lady_gagu
    lady_gagu Posts: 13
    You have to look at it this way. You didn't get to this weight in a month, or 6 months, or a year, so it will take some time to get rid of it as well. Because you have a lot of weight to lose currently, you should be able to lose a pound or two a week, but as you get closer to your goal weight, that becomes more and more difficult to sustain, and may not be healthy to attempt.

    Now, what is your BMR and TDEE?

    I know, but the longer it takes, the more risk you'll get discourage.

    my BMR 1280 and TDEE 1500.

    but am already 30 y/o. at my age, with this body, it's hard for me to hv higher self esteem and compete w/ others. i just want to get my goal in a reasonable time frame. I dont want to do it in 2-3 years.
  • SweetSammie
    SweetSammie Posts: 391 Member
    Let success be your motivator. Trust me, as you lose 10, then 15, then 20 lbs, you will feel successful. I've lost 18 in 3 months. Fast? No. I have AT LEAST another 12 to go (probably another 17), but the more I lose, the more confident I feel. Most people don't seem to even NOTICE I've lost weight. I do. My husband does, no one else does.... and that's ok.
  • lady_gagu
    lady_gagu Posts: 13
    I've lost abt 23 lbs in 3 months. not really fast, I admit. I hv problem w/ my mood swings. so sumtimes I want to diet and exercise, but most of the time I dont!
    Then I found MFP in may, and I lost 4 kg in a month. that's the highest monthly weigt lost i ever had during this journey.

    i want to step up the process for this month, but then I realize its not as easy as i thought before.
  • FlittyGetsFit
    FlittyGetsFit Posts: 94
    You have to look at it this way. You didn't get to this weight in a month, or 6 months, or a year, so it will take some time to get rid of it as well. Because you have a lot of weight to lose currently, you should be able to lose a pound or two a week, but as you get closer to your goal weight, that becomes more and more difficult to sustain, and may not be healthy to attempt.

    Now, what is your BMR and TDEE?

    I know, but the longer it takes, the more risk you'll get discourage.

    my BMR 1280 and TDEE 1500.

    but am already 30 y/o. at my age, with this body, it's hard for me to hv higher self esteem and compete w/ others. i just want to get my goal in a reasonable time frame. I dont want to do it in 2-3 years.

    OK. There's a chance you can lose all the weight by August 2013. But it's not guaranteed. One thing is for sure, if you don't even try, you'll probably be even bigger by then. If you go for it, there's a reasonable chance you will be at least 50lb down by then, and you'll look fantastic, compared to now. So what if it takes 2-3 years to get to your ultimate goal? Everyone wants a quick fix, but there isn't one. If you're determined to lose weight, you'll find time to work out, and you'll eat enough to keep you on track, instead of so little that you can't last a week. One thing is for sure, if you do nothing, then you won't get results, fast or slow...
  • heybales
    heybales Posts: 18,842 Member
    I've lost abt 23 lbs in 3 months. not really fast, I admit. I hv problem w/ my mood swings. so sumtimes I want to diet and exercise, but most of the time I dont!
    Then I found MFP in may, and I lost 4 kg in a month. that's the highest monthly weigt lost i ever had during this journey.

    i want to step up the process for this month, but then I realize its not as easy as i thought before.

    That is actually pretty excellent, and as you lose more it's harder to keep up that progress without having some issues arise that will cause a slow down outside you willingly selecting a slower goal anyway. And it's much better to have slower because you selected more realistic, than slower because your body is rebelling, harder to recover from that.

    At least the initial weight loss usually comes off areas that show the most progress. So even if scale changes seem too slow and steady, those for instance Covert Bailey measurements include several that are good. But since your body may lose fat where you are not measuring, measure some other spots.

    For your BMR/TDEE estimates, find time for measurements to get BF%, which may tell you that there is more or less LBM for the BMR to deal with, so it may be higher or lower. Either direction makes a difference, don't just take the lowest figures in each step, just be honest in selections.

    The deficit method of course you can pick the one with the most bang for the buck.

    And with a realistic goal, you don't have to worry about working out to keep LBM, you aren't so low to worry about burning off desired muscle anyway. So keep up workout.

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