Group: I am overweight or obese

Created: 2012/01/01, Members: 381, Messages: 6449

Being overweight is a common trait these days and there is not enough help out there. Find out how you can shed those pounds and improve yourself from within.

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Too few calories?

bullielvr01
bullielvr01
Posts: 5
Joined: 2005/10/30
United States
2006/03/13, 09:07 PM
A weight loss forum I post on is telling me that I am eating too few calories... The trouble is that I feel full and very satisfied on what I am eating now. I have lost 20 lbs so far and 60 more to go. I began with walking but joined a gym at work and will be doing weight lifting and more intense cardio beginning on Monday, so I know that I must increase the 700 calories I was eating to about 1200.

Here is a sample diet, I eat basically the same things each day, with small variances in meat/veggie type:

6:30am- 2 egg whites and 1 slice pineapple
9:30am- 2 stalks celery with ff cream cheese, 4 oz steamed shrimp
12:30pm- 6in subway turkey sandwich on wheat, no cheese or sauce, tons of veggies
3:30pm- kashi granola bar
6:30pm- 6oz grilled chicken breast, 20 pieces steamed asparagus

1000 cals total and at least 128 oz water and 3 cups of green tea, maybe 1 fresca, which is sugar and caffeine free

If what I'm doing is wrong, please tell me what corrections to make. It will be extremely difficult for me to go over 1200 cals per day. I'm trying to focus on 50% protein, 30% carbs, 20% fat. Thanks!


bullielvr01
bullielvr01
Posts: 5
Joined: 2005/10/30
United States
2006/03/13, 09:32 PM
Started at 216lbs goal is 135lbs... currently at 194. I know 700 a day is not sufficient, but is 1200?
mikencharleston
mikencharleston
Posts: 1,585
Joined: 2002/01/09
United States
2006/03/13, 09:15 PM
Not knowing where you're starting from (weight wise) it's hard to say. In spite of that I can't even imagine trying to stay alive on 700 calories a day no matter what my weight was.

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Mike
in Pensacola Now.
mikencharleston
mikencharleston
Posts: 1,585
Joined: 2002/01/09
United States
2006/03/13, 10:16 PM
I sent you a PM since this is a most often asked question.

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Mike
in Pensacola Now.
CristalBelle
CristalBelle
Posts: 1,389
Joined: 2003/06/27
United States
2006/03/14, 12:14 PM
Bullie....it looks like as far as the types of food you are eating you are totally on the right wave length,but yes, you absolutely need to up your calories.

It's hard, I know I have a hard time with it. A good rule of thumb is your weight(194)x10=1940 calories a day for weight loss. Getting there all at one time is no good, so more realistically, shoot for 1200 this week, and then try 1500 the week or 2 after that and see how you feel. If you continue to lose, bump up to 1700 and so on.

Good luck!!
shawnalkent
shawnalkent
Posts: 7
Joined: 2006/03/23
United States
2006/03/23, 06:03 PM
I too am I trying hard to get all the calories and nutrients into one day. I am begining to "get it" in terms of eating to lose weight but still if the appetite is not there..then what? I tend to eat more every few days just to let my body know I am nt starving. at first I was a fraid to gain weight when I did this but now I am ok because I havent gained weight. So there are days I eat light and days I eat moderately but I never ever starve. Good luck in your weight loss goals!
mikencharleston
mikencharleston
Posts: 1,585
Joined: 2002/01/09
United States
2006/03/23, 06:12 PM
What's your workout look like Shawna? If you're expending enough energy you ought to be getting hungry. It takes awhile to get into the routine but it pays off in the long run.

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Mike
in Pensacola Now.
sparkles88
sparkles88
Posts: 1
Joined: 2006/05/21
Canada
2006/05/22, 11:31 PM
i dont get it like i rarely eat over 1000 cals a day and everyone on here is like eat more cals like if i only eat 1000 and burn more then that then whats the harm?
Lonegirl
Lonegirl
Posts: 446
Joined: 2002/11/13
Canada
2006/05/23, 08:11 AM
your body needs a certain amount of calories to be sustained....yes you will lose weight on fewer calories over a long period of time but it will not be just fat you lose. You will lose a lot of muscle mass along with it. In effect you will be starving yyourself. When you eat too few calories your body will go into starvation mode by storing any calories it gets (human bodies are amazingly adaptive that way)So eating more calories (not in excess though)will maintain your muscle mass and the body will go to muscle stores instead. The higher your muscle mass the better and more efficient your metabolism.
Lonegirl
Lonegirl
Posts: 446
Joined: 2002/11/13
Canada
2006/05/23, 08:12 AM
sorry FAT STORES not muscle stores.....
ooops!
7707mutt
7707mutt
Posts: 7,686
Joined: 2002/06/18
United States
2006/05/23, 08:22 AM
The harm? Well say that you are 130 lbs at 5 foot 5 and age is 32 and are female ( just as a example) your BMR which is the calories you need each day to live if you just laid in bed and did nothing is about 1400 calories. SO if you are ONLY eating 1000 a day and as you said burn them off the harm is going to be eventually death. Before that you will have your body slowly break down.

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Less Talk, More Chalk!
The Men and Boys are Separated by one thing: The Squat Cage!

7707mutt@freetrainers.com
debjk
debjk
Posts: 2
Joined: 2010/03/01
United States
2010/03/01, 05:00 PM
I used to work as a Weight Watchers staff person & had lost my weight thru that program which is basically the Canada Food Guide so very healthy. 2 things - I recall weighing in women who could itemize everything that they were eating but did not lose while the lady on the next scale showed steady loss. It usually came down to insufficient calories in terms of protein & moderate carb/fat intake. I have since regained the weight but am now back on track. Yet, I too now find myself making the same mistake as previous posters. I am very methodical & use the IPhone amy fitness pal" to record calories, so I know for sure what I eat... I lost 13 pounds in a month but that was on less than 900 cals/day - yet I felt great. I now realize - thanks everyone - that I need to up my cals... I am 170 pds 5'8" female 57 years old, moderate activity... I just want to lose 20 more.

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2bskinny
debjk
debjk
Posts: 2
Joined: 2010/03/01
United States
2010/03/01, 05:02 PM
oops meant to say IPhone app "My fitness pal"

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2bskinny
Carivan
Carivan
Posts: 8,542
Joined: 2002/01/20
Canada
2010/03/01, 06:27 PM
DEBJK, try consuming 2000 calories per day and see what happens after 2 weeks. See how your clothes are on you. Do you exercise?

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Patience, persistence and perspiration make an unbeatable combination for success.



Ivan (GO HABS GO!)

Montreal Canada (City of Festivals)