My daily Caloric Intake: 1336 cals/day

[dvsxx6]

Hey everyone,

I'm 5'1 and about 110 LBS and it was recommended by a fitness website that I consume about 1836 cals/day. I want to lose weight, so I know that I'd have to take 1836 - 500 = 1336 daily caloric intake.

 

The thing is I'm not sure of what things to be eating, how many carbs/fats/proteins I should be eating throughout the day, what kinds of snacks to eat [i've been eating either baked lays chips, or those pre-packaged 100 cal snacks. They're yummy but I wana mix things up too]. I've also been eating some celery with hummus but I need to bump up my amount of calories in order to meet my goal of 1336 cals per day. Any suggestions? In short, I need healthy, and simple to eat on-the-go kind of snacks/meals and I need to know how many grams of carbs/fats/proteins, etc that I should be getting daily [not that I'll be always counting how much I need, but just to get a general idea of what I should be consuming]. For meals, I've been eating the "Eating Right: Veggie or Soy Protein burgers". Those are good too but I'm getting kinda sick of sandwiches. Oh how I'd love to eat least some carbs, and yes I know, everything in moderation but at this point, I'm not sure if that's the right thing to do since I've just recently started exercising and eating healthy again [not 100% sure I know what I'm doin just yet].

 

I'm still tryin to figure out how to meet my goal of 1336 cals per day. I'm thinkin of doing the following:

 

Breakfast = 300 cals

Snack = 200 cals

Lunch = 300 cals

Snack = 200 cals

Dinner = 200 cals

Snack = 150 cals

 

That'd be around 1350 cals per day. I'm also wondering how long I would need to work out for in order for me to lose weight? How many calories would I have to burn in order to lose weight? I usually do 1-2 hours of high intensity workouts so I know I'm definitely burning something. BTW, I'm taking the Mega-T Green Tea Dietary Supplement. I've been on it for 3 days. So far it's been helping me concentrate better and I have a lil' more energy than usual [it could be cause I've stopped smoking 2 days ago too] but anyway, has anyone tried this? I've heard great things about it and I'm not particularly worried about not seeing the results right away cause I know that it'll take time.

 

Anyway, thanks in advance for any suggestions and/or feedback!

[FleshNBones]

Breakfast

560 Cal

Lunch

1550 Cal

Dinner

1100 Cal maybe 1250 Cal

 

I should be at about 3200 to 3350 Cal a day. It is probably closer to 3000 on the weekdays. It is high in carbs, fairly high in protein, and low in fat. On occasion, I will eat an obnoxious number of fried (minimal ammount of olive oil) eggs. I don't touch the supplements. I make my own bread, and I make it very dense, and very nutritious. I also drink lots of water. I don't touch soy products. I try to eat some fruits and vegetables every day.

I weigh about 185 lbs.

I try to cycle about 5-6 hours a week.

I try to get 7-8 hours of sleep a night. I try to get 8-9 hours of sleep the night before a long 2hr workout. Sleep wards off fatigue, but it is also a time when tissue gets repaired. You can't replace it with energy drinks or whatever.

 

Pound for pound, I am buring 50% more calories than you.

 

Let's see. Smoking reduces lung capacity so it should make your workout less aerobic. Less aerobic means you burn more carbs and muscle than fat. Less muscle means you burn less calories, and so on.

 

I am just one of those people who think it is better to get into shape first before cutting back on calories. When you are in better shape, your muscles should burn fat more efficiently.

If you are serious about this, you need to accept the fact that it is a lifestyle change, and not a short-term fix.

[norajane]

In short, I need healthy, and simple to eat on-the-go kind of snacks/meals

If I understand you correctly, your diet is mostly veggie/soy burgers, celery and hummus, and baked potato chips?

 

 

No wonder you're tired. Where are your vitamins and minerals?!

 

For healthy, simple, on-the-go snacks, look to the fruit section of the grocery store: apples, pears, plums, peaches, bananas, etc.

 

Buy those bags of baby carrots - those are on-the-go.

 

Eat yogurt for breakfast, and put some berries in it. Throw some berries on your morning cereal, or your oatmeal. Berries have LOTS of vitamins and anti-oxidants your body needs.

 

Eat salads with lots of veggies in there, not just the iceberg lettuce. Cucumbers, slices of green or red pepper, spinach, tomatoes, a few olives. By the way, celery has almost no nutritional value, so if you don't like it, you're better off eating other veggies and forgetting celery.

 

Why are you avoiding carbs? You can and should eat carbs, just don't overload on them. Whole grain, or multi-grain bread for your sandwiches will also provide some fiber. Most cereals are fortified with vitamins and fiber.

 

Protein also comes from dairy, so you don't have to entirely avoid dairy. Just don't eat too much of it. Yogurt is really good for you. A slice of cheese on a sandwich, or a sprinkle on your salad instead of dressing.

 

Fish is your friend, but it's not exactly on-the-go, unless you like eating tuna (not tuna salad - stay away from mayonaise).

 

Turkey is a great sandwich meat - low in fat, yet it does also provide protein.

 

Good fats are also important, like the omega3's you find in fish. Also the kind that is in olives and olive oil. And the kind in almonds and other nuts, but no more than a small handful as a snack.

 

Try for a balanced diet, not avoiding or over-doing anything in particular, because you can't live that way.

[Trialbyfire]

I just took a look at the Baked Lays:

 

130 calories for 11 chips

2% Fat

7% Sodium

9% Carbs

8% Fiber

4% Protein

 

You can do better with healthy foods. Get rid of the chips.

[Mr. Lucky]

My daily Caloric Intake: 1336 cals/day

 

Doesn't mean much without knowing your activity level.

 

I'm 5'1 and about 110 LBS

Why are you trying to lose weight? Your weight seems proportional to your height. Wouldn't you be better off focusing on tone and fitness?

 

Mr. Lucky

[sb129]

110lbs does seem to be perfect for your height.

 

If you don't have alot of weight to lose (ie the closer you are to your ideal weight) the harder it is.

 

I am trying to lose a couple of kgs in preparation for my wedding, and I am sticking to around 6000kJ per day, some days I have a little more if I have done more exercise. I have seen results within two weeks, but resisting little christmassy treats and wine hasn't always been easy.

 

I have been eating more protein in the form of fish, and canned tuna without mayo, lean chicken, beans.

 

Typical day has been

Breakfast: cereal with yoghurt and fruit (berries are in season here right now-YUM!)

Snack: Rice crackers with lite cottage cheese, tomato and a a little chilli sauce

Lunch: cous cous with tuna or chicken and either veges like sweetcorn/broccoli or a salad with peppers, spring onions, tomato, avocado etc.

Dinner: fish (luckily my fiance is going fishing alot!!) or chicken or lean red meat with brown rice, asparagus and maybe some more salad.

Drinking lots of water and herbal tea.

 

I have also hired a personal trainer who makes me keep a food diary and checks it every week. I am working out 5 days a week for at least an hour a day, and my PT is a TASK master.

 

I am enjoying seeing the results, but it does take time effort and planning to stick with it!

[spookie]

I honestly think you must be fudging what you actually eat.

 

If I exercise at all - and I mean just jogging around little bit or going climbing - I lose weight immediately. And though I watch what I eat, "healthy" in my book is not snacking on brownies constantly.

 

Maybe I have a freakishly high metabolism. But I don't really believe that.

 

If you're what you say you're eating, and you're exercising like you are, you should be losing weight. Actually, you shouldn't have any fat on you at all.