Counting Calories?

[gskyo]

A little background history:

Age 26, weight 82kg, height 165cm.

 

I have always been fat.

 

First weight loss: At 18, lost 10kg from dieting

(Regained weight due to overeating)

 

Second weight loss: At 24, lost 15kg from running 15minutes daily

(Regained weight due to depression, overeating, hectic odd jobs and lack of exercise time)

 

 

I am now doing Yoga once a week, usually for one hour and a half. I just recently bought a meal replacement shake that advices that I watch my calories intake as well.

 

The shake is 160cal.

 

My basal metabolic rate(BMR) is 1600cal.

 

The diet clearly suggest I cut down my calories but I read somewhere that this may cause me to regain the weight after I stop dieting. I also read that I should maintain my BMR and exercise more, then adjust my diet to my slimmed down BMR.

 

I've tried this diet for 2 days, I only replace one meal a day (both below 1100 cal), and it's been giving me headache. I guess my body needs to adjust as this is a huge step down, calorie wise... I've easily eaten 2600cals per day before this.

 

What is the correct way to go about this?

[AShogunNamedMarcus]

I don't know any of the proper terms, so I'm just going on a vague understanding of the subject..

 

If you cut down on calories, I think it's good to start eating the right kinds of calories. Unprocessed foods, fruits and veggies, etc

 

Try to avoid empty carbs. You want the energy from food to last you long enough to not cause any crashes.

 

My wife is counting calories right now. She takes in 12,00 - 1,400 calories a day and has lost about 20 lbs.

 

I get on to her sometimes about her Weight Watchers ice cream that she feels she has to eat every day. I know there are better foods she should be eating, but if it weren't for the sweet things, she might not be as into diet as she is.

[Shepp]

Diet without exercise is like paying £1.20 for a Mr Whippy when you could pay £1.25 and have a Mr Whippy with a chocolate flake.

 

 

I eat wayyyy over the recommended daily calories! I eat so much food, but I burn it all off.

How many calories you should eat cant be calculates with out meansuring it against what exercise you do. That's why the recommended amount is so blurry

[gskyo]

Already doing yoga once a week, I calculate that it burns about 450 cals per session... am trying to fit more exercise in when work slows down...

 

I just need to know what is the healthy cal recommendation for my current state...

[Mr Scorpio]

The diet clearly suggest I cut down my calories but I read somewhere that this may cause me to regain the weight after I stop dieting. I also read that I should maintain my BMR and exercise more, then adjust my diet to my slimmed down BMR. What is the correct way to go about this?

 

Consider the word "diet" to be a noun and not a verb. Your diet is the sum of what you eat, not something to go on-and-off of. If you eat excess calories it doesn't matter how much weight you lose, you will gain it back. Don't change what/how/when you eat for a week or a month, change it for the rest of your life.

[melell]

It is a really good idea to be mindful of what you are eating. calorie counting is great for this, even if you only do it for a few months you will learn a lot.

 

When it comes down to it you need to go by energy in-energy out. If you over eat on one day you aren't going to gain 2 pounds in that day-

 

I personally think the most important thing to do is to keep a log of everything you eat, and all exercise- that way you know what you are doing, and what will work.

 

You have lost decent amounts of weight before, so you obviously have the willpower etc, it is just a matter of incorporating it into a lifestyle change. Practice makes perfect!

[FitChick]

Google calorie counting websites where you can log in your foods everyday. You need to know what you are eating and how much before you know what to cut out.

 

I think it's highly unlikely you are burning 450 calories doing yoga. If you aren't fit, at least get outside walking or go to your local mall, but stay away from the food court!

 

Eat eggs, fish, lean meat and poultry for more protein so you won't be as hungry. Cook using olive oil. Try to eat one veg a day that is red, one that is green, one that is orange. Eat blue and purple fruits like apples, berries. I spread peanut butter or almond butter on apple slices and it is a very filling sweet snack. So is a one ounce block of cheese with a pear or apple. I am not fat phobic so I allow myself butter and cheese in moderation. Satisfying and makes you less likely to binge.

 

There are lots of websites online with forums so you can talk to others in the same boat.

 

You need to retrain your style of eating. The reason people regain the weight after dieting is because they go back to what they ate before so what do they expect?

[gskyo]

Melell, I've just started to log what I eat and you're right, it does help me be more mindful

 

Fitchick, yeah, I have made it a point to eat more produce and yet, still get meat, eggs and cheese in it. I've even allowed myself potato chips (only 3 pieces) just to satiate the craving so that I do not feel like I am depriving myself.

 

I initially thought I'd just lose 1 pound this week but I've lost 5.5pounds instead... For it to be this drastic, I guess I must have been seriously overeating before this.

[PogoStick]

Already doing yoga once a week, I calculate that it burns about 450 cals per session... am trying to fit more exercise in when work slows down...

 

I just need to know what is the healthy cal recommendation for my current state...

 

Normal BMR can vary by 30% between 2 seemingly similar people, plus we don't really know the amount of your daily activity at work and house chores. Coming up with an arbitrary number is difficult.

 

So the best way to go about it is to take your old diet (the one that got you overweight) and reduce it by 500 calories per day. Exercise can count as part of the 500, so 250 exercise and 250 in reduced food. Try that for a month, weighing yourself once per week (same day and time like Sunday morning). If your weight is trending down then keep with it, if not, reduce another 250 calories per day. Expect to lose 0.5 - 1.0 lbs per week.

 

You need strength training at least 2 days per week or you will lose 50% muscle instead of just fat. There are plenty ways of doing this at home in 30 minutes, with just some resistance bands and body weight exercises, so no excuses.

 

All clear?

[BOREDouttaMymind]

im the king of counting calories.

you have it in you to lose weight but you always regain when stress hits, right?

yoga is a good way to deal with stress. if your BMR is 1600, you need that just to survive. now calculate your maintenance, meaning how many calories do you need a day to stay exactly the same. after you find that out, lower it by 500. so if your maintenance is 2500 cals/day, eat 2000. you need to encorporate some form of exercise. do this and youll lose weight. change your diet as needed. not going to to lose weight eating high fat foods.

[D-Lish]

The calories in and energy burn method has always worked for me- as it should for most people.

 

I love food, but it's all about balance between intake and burn off.

 

If you eat too much and don't burn it off, you'll get fat- If you exercise enough you can eat more. Common sense?

[Andy_K]

Exercise more, eat clean, and have a higher calorie count. You want about a 500 calorie per day deficit for a slow controlled weight loss, (permanent lifestyle change) rather than quick fix diet. Try 2000 per day for a fortnight and see where that leaves you. Don't forget the exercise.

 

Just for comparison, I'm currently 166lbs at 5'11, eating 3000 (clean) calories a day, and bulking up by roughly a pound every week or two. If I were dropping weight I'd go for around 2200

[Emilia]

Already doing yoga once a week, I calculate that it burns about 450 cals per session... am trying to fit more exercise in when work slows down...

You need to step up the exercise definitely. I'll be very surprised if you burn 450 calories with a yoga session.

 

I eat between 2,500 - 3,000 a day depending on what I'm doing that day or the day after. I much prefer to work hard than count calories.

[Eternal Sunshine]

Are you eating 1100 a day? That sounds like a torture. I prefer to create caloric defocit by burning off extra 500...

[Eau Claire]

You need to step up the exercise definitely. I'll be very surprised if you burn 450 calories with a yoga session.

 

I eat between 2,500 - 3,000 a day depending on what I'm doing that day or the day after. I much prefer to work hard than count calories.

 

Nothing wrong with yoga but agree you need a more intense workout to actually make a difference.

 

Re your opening...reasons for gaining weight. If you are fit and have a healthy lifestyle these help when life gets bumpy. Less chance of getting depressed, etc. Less chance of being sedentary and eating a poor diet.

 

I'm around 118 lbs and never count a calorie...however, I never eat poorly. No desire for junk food or other crap, Once you shed some weight, just eat healthy.

 

Hint...listen to fit healthy people. Try to associate with fit people at work, socially, etc. Last weekend a couple dozen of us at a meetup group split off into tables at a restaurant. It was really noticeable how the fit people all seemed happy with their meals...tea or coffee for dessert. The other tables...the overweight people reinforcing bad choices. No, even a little piece of cake is not ok if you are overweight...it's ok once you achieve your goal. Avoid friends who walk around with a bag of Doritos and keep offering you one.

[theonlyjuan]

I cut 500 under maintenance. When I hit a plateau, I cut a couple hundred more.

 

6 days a week, I do weights on 1 body group per day and 30 min cardio a day

 

If you cut too many you could burn muscle off. Your body can go into starvation mode and hang on to fat. I have seen people cut a ridiculous amount and end up looking awful! You don't want to look scrawny and tired.

 

Drink lots of water too! and sleep 8 hours

[pink_sugar]

I find that calorie counting for each thing you have isn't always realistic. Sometimes it can also be discouraging to think about 400 calories being in a cupcake, so we think we can only eat boring bland food. However, being mindful of what you eat is the way to go. Each time I've lost weight it's from eating less in general, types of foods I ate and etc. think moderation for everything and only eat until you're satisfied, not stuffed.

[BlametheIrish]

Check out myfitnesspal.com. You can enter in hiw much you want to lose, your height and weight and ut will twll you how many calories ti eat in a day (you can adjust). You can akso enter exercise and ut will retract tge amount if calories from yiur daily allotment. Ut will also tell you if ypu went over your sugar intake an uh anything else during the week. Best of all it's free. They also have a forum for support there.

 

And like everyone said, if you want to see results tgen exercise and healthy eating gi hand in hand. Go on a walk daily at least, get a pedometer, it can really shoe you what a sedentary lifestyle you may lead and help motivate you to get moving.

 

Remember the more you exercise, the more feel good energy you have Thats why the most recommend ed thing for depression is exercise.

 

Good luck on your journey,

Irish

[Blastoplast]

82KG/180 Pounds isn't really that overweight -- you should focus on more exercise and a healthier diet if you're looking to trim a few extra pounds.

[Andyy]

Weight is hard to control long-term.

 

I'm currently making my first concerted effort to lose weight, and after 12kg I feel great but admittedly feel the pressure to be super-careful about what I eat. I don't want to put it back on.

 

Similar to you, used to over-eat. I could easily slam a 1,000-1,500 cal dinner meal at around midnight then go to sleep.

 

 

I think the long-term change will just have to be lifestyle. Try to keeping doing the exercise, try to be mindful of not over-eating, and makings sure you do your best to avoid the really bad things - processed foods, refined sugars, high-fat proteins etc.

 

 

Just make sure you give yourself one day of per week. If you're well-behaved 6 days a week then you can certainly go out and have a massive dinner once a week. Your body can cope with that and it helps with the cravings haha.