Weight Loss
Moderators: duke3522, devilish_patsy, topanga1485, nycgirl, spoiled_candy, cmillington, coach_k Calories In V.S Calories Out - Proper Caloric Deficits
For the love of well sauced buffalo wings....
Even as a personal trainer, things are tough folks. Fat loss is not easy for the majority of people out there trying to lose body fat and maintain a lean healthy body. Let me be frank when I tell those out there willing to listen that there is no other way to drop the fat. You must make better nutritional choices than a Pogo and Poutine for lunch, and you have to get off your butt more often than to run up to the corner store to check your Super 7 numbers. (most of us are even lazier, and we use the web for that). This includes me, as I work hard every day to stay in shape, fuel my body with only the best nutritional choices as I also help others achieve their goals.
Sorry folks, there are no magic pills, no magic diets, and no ab blasters will help you and your body lose fat. It's hard to accept sometimes isn't it?
Fat loss is about the ratio of calories in vs. calories out. Plain and simple. But what most magazines and infomercials do not tell us is that in order to achieve our fitness goals the ratio is actually 70% nutritional and 30 % exercise. But that does not mean starve yourself and do as little exercise as possible. It means eat sensibly, have 5-6 smaller meals per day to balance the blood sugars, that will also keep the metabolism stoked, and exercise on a regular basis, which should include strength training to maintain and develop lean muscle mass. This too helps boost your metabolism.
So why am I here? Simple, because I need assistance in losing fat. "But you're a personal fitness trainer for God's Sake!"
Yes, but I was naughty, and I did not keep track of my daily calories like I tell my clients, and lo and behold, I discovered that I was not eating ENOUGH calories!!! YIKES... that is not a good thing folks. Here I was thinking I had it all under control, yet, I could not understand why my body fat percentage did not drop over the course of the past 4 weeks. WHat had happened was I was starting to plateau, so I changed up my exercises and even dropped some calories, but I did not keep a watchful eye on those calories and now I have discovered that I am actually sabatoging my efforts by not eating enough calories.
Folks. Remember to only drop your caloric intake by 500 calories per day via a proper nutritional plan and exercise. If you increase your caloric deficit by over 800 calories per day nature has a way of protecting the body against excessive weight loss. At first you will lose alot of water, a little fat. Then suddenly you stop losing. You've plateaued, because your body now refuses to give up the fat, regardless if you want it off for summer or not.
It is a scientific fact that when your calorie count suddenly drops, your body will compensate for the fact by reducing your metabolic rate. As a result, you'll need fewer calories to maintain your weight. This explains why some people lose weight up to a point and then cannot lose any additional weight, no matter how hard they try. Friends, this is one of the most dangerous myths in the weight loss world. You literally have to eat yourself thin, not starve yourself thin.
Know your BMR, know your activity level and know your caloric needs, and monitor them closely. You will achieve!
The key is really that the number of calories you eat directly affects your metabolism. If you don't eat enough calories, your body goes into "famine" mode. Fooled into believing you cannot find enough to eat, your endocrine glands PURPOSELY slow your metabolism to conserve energy. Slowing the metabolism means burning less fat. Is this really what you wanted to do??? It sure isn't what I wanted to have happen. Counting Calories is an important aspect of fat loss. Thank goodness for such resources as www.Calorie-Count.Com.
So here I am, on board to eat myself thin baby!!! Where's the Tofurkey.....(yuck!)
Even as a personal trainer, things are tough folks. Fat loss is not easy for the majority of people out there trying to lose body fat and maintain a lean healthy body. Let me be frank when I tell those out there willing to listen that there is no other way to drop the fat. You must make better nutritional choices than a Pogo and Poutine for lunch, and you have to get off your butt more often than to run up to the corner store to check your Super 7 numbers. (most of us are even lazier, and we use the web for that). This includes me, as I work hard every day to stay in shape, fuel my body with only the best nutritional choices as I also help others achieve their goals.
Sorry folks, there are no magic pills, no magic diets, and no ab blasters will help you and your body lose fat. It's hard to accept sometimes isn't it?
Fat loss is about the ratio of calories in vs. calories out. Plain and simple. But what most magazines and infomercials do not tell us is that in order to achieve our fitness goals the ratio is actually 70% nutritional and 30 % exercise. But that does not mean starve yourself and do as little exercise as possible. It means eat sensibly, have 5-6 smaller meals per day to balance the blood sugars, that will also keep the metabolism stoked, and exercise on a regular basis, which should include strength training to maintain and develop lean muscle mass. This too helps boost your metabolism.
So why am I here? Simple, because I need assistance in losing fat. "But you're a personal fitness trainer for God's Sake!"
Yes, but I was naughty, and I did not keep track of my daily calories like I tell my clients, and lo and behold, I discovered that I was not eating ENOUGH calories!!! YIKES... that is not a good thing folks. Here I was thinking I had it all under control, yet, I could not understand why my body fat percentage did not drop over the course of the past 4 weeks. WHat had happened was I was starting to plateau, so I changed up my exercises and even dropped some calories, but I did not keep a watchful eye on those calories and now I have discovered that I am actually sabatoging my efforts by not eating enough calories.
Folks. Remember to only drop your caloric intake by 500 calories per day via a proper nutritional plan and exercise. If you increase your caloric deficit by over 800 calories per day nature has a way of protecting the body against excessive weight loss. At first you will lose alot of water, a little fat. Then suddenly you stop losing. You've plateaued, because your body now refuses to give up the fat, regardless if you want it off for summer or not.
It is a scientific fact that when your calorie count suddenly drops, your body will compensate for the fact by reducing your metabolic rate. As a result, you'll need fewer calories to maintain your weight. This explains why some people lose weight up to a point and then cannot lose any additional weight, no matter how hard they try. Friends, this is one of the most dangerous myths in the weight loss world. You literally have to eat yourself thin, not starve yourself thin.
Know your BMR, know your activity level and know your caloric needs, and monitor them closely. You will achieve!
The key is really that the number of calories you eat directly affects your metabolism. If you don't eat enough calories, your body goes into "famine" mode. Fooled into believing you cannot find enough to eat, your endocrine glands PURPOSELY slow your metabolism to conserve energy. Slowing the metabolism means burning less fat. Is this really what you wanted to do??? It sure isn't what I wanted to have happen. Counting Calories is an important aspect of fat loss. Thank goodness for such resources as www.Calorie-Count.Com.
So here I am, on board to eat myself thin baby!!! Where's the Tofurkey.....(yuck!)
Edited Dec 30 2007 07:05 by nycgirl
Reason: 12/11/07: Restored content as agreed with coachdee; 12/30/07: Unstickied
Reason: 12/11/07: Restored content as agreed with coachdee; 12/30/07: Unstickied
Coachdee...
Great insight here!
I am sure my question has been posed before, but here goes..
I have been working with a personal trainer, been in and out of gyms for a good portion of my life (I am now 35). Had the Body Gem (metabolic rate test) performed and found out I need to eat almost 1800 cals I day to loose weight.
I have been trained in the brain to starve myself.. and in going on this plan, it was supposed to help me loose weight 2 lbs a week,with my proper eating, my normal fitness routine and my metabolism.
In the first few weeks, I did well, lost like 5lbs... and now I have gained a couple back, and have not changed anything.. I have shrunk in clothing size, but the weight numbers do not show it. My trainer told me its because I am gaining muscle mass and it weighs more than fat. To me, that is crap because I don't want to weigh more, I want to lose 30lbs!
The only thing I can see that I might do wrong is that I work nights and have a crazy schedule and don't sleep more than 5 to 6 hrs a day, sometimes less... someone told me that if I dont get enough sleep I may not lose weight.. is this true?
How can I start losing again! I don't want to be bulky, I want to drop 30lbs.. it has been a lifelong goal, and for once I am doing it right and its STILL not working!
HEEELLP!!!
Thanks!
The scale is a weapon of mass destruction for those who want to change their body composition. Girth Measurements tell the true tale. Losing weight should be about losing body fat! But most people who are new to this or who want fast results will lose weight, including muscle mass, LEAN MUSCLE MASS which is a huge part of a smooth-running metabolism.
Do not mistake weight training w/ trying to burn fat. Weight training will not burn a sufficient amount of body fat. What weight training will do is help you burn fat in the future. When you add muscle to your frame, your body has to expend more energy (burn more calories) to maintain that muscle tissue. So when you are at rest, even sleeping, the more lean muscle mass you have, and the more calories you will expend. Weight training will not only strengthen existing muscle, but will add additional lean muscle tissue to handle any future demands placed on the muscle. The more lean muscle tissue you have, the more calories you will expend at rest.
Stop stressing over the poundage, as it should be about looking good and most of all about FEELING GOOD. I can't stress this enough.
You do require enough sleep, lots of water, eat 5-6 smaller meals per day, and reduce all refined sugars and starches from the diet and eat only whole grains and brown rices and substitute the potato for a sweet potato. No more White sugary, white starchy foods.
Work with a dietcian, because 70% of your goal is nutritionally based and the other 30% is exercise.
As the trainer to provide more than one program so that your body does not adapt to only one method of working out.
See your doctor to find out if you have metabolic issues that prevent you from losing the fat.
You can do this... I did. Stay Positive, Stay Determined....
Do not mistake weight training w/ trying to burn fat. Weight training will not burn a sufficient amount of body fat. What weight training will do is help you burn fat in the future. When you add muscle to your frame, your body has to expend more energy (burn more calories) to maintain that muscle tissue. So when you are at rest, even sleeping, the more lean muscle mass you have, and the more calories you will expend. Weight training will not only strengthen existing muscle, but will add additional lean muscle tissue to handle any future demands placed on the muscle. The more lean muscle tissue you have, the more calories you will expend at rest.
Stop stressing over the poundage, as it should be about looking good and most of all about FEELING GOOD. I can't stress this enough.
You do require enough sleep, lots of water, eat 5-6 smaller meals per day, and reduce all refined sugars and starches from the diet and eat only whole grains and brown rices and substitute the potato for a sweet potato. No more White sugary, white starchy foods.
Work with a dietcian, because 70% of your goal is nutritionally based and the other 30% is exercise.
As the trainer to provide more than one program so that your body does not adapt to only one method of working out.
See your doctor to find out if you have metabolic issues that prevent you from losing the fat.
You can do this... I did. Stay Positive, Stay Determined....
Coachdee
I hope this question hasn't been asked a million times already, but I'm still having a hard time figuring this all out. I'm very new to this (just started a few days ago) and I can't seem to wrap my head around this whole cal in cal out thing.
Let me break it down for you
5'6
170 lbs
and I want to be around 135-140 by October (which I think should be do-able)
through the calorie-count calculator, it figured I should consume 1500 cals/day. So is that before exercising? If I do no exercise on that day, I should only comsume 1500? Or is it 1500 cals WITh exercise?
So this morning I walked briskly for 3.30 miles, which worked out to be 227 calories.
My acount home page is saying Total Burned Calories 2,115
So does that mean I need to up my daily cals from 1500 to 2115?
I'm sorry I must sound so silly, but for whatever reason I just cant figure this out. Maybe this calorie counting thing isn't for me.
I hope this question hasn't been asked a million times already, but I'm still having a hard time figuring this all out. I'm very new to this (just started a few days ago) and I can't seem to wrap my head around this whole cal in cal out thing.
Let me break it down for you
5'6
170 lbs
and I want to be around 135-140 by October (which I think should be do-able)
through the calorie-count calculator, it figured I should consume 1500 cals/day. So is that before exercising? If I do no exercise on that day, I should only comsume 1500? Or is it 1500 cals WITh exercise?
So this morning I walked briskly for 3.30 miles, which worked out to be 227 calories.
My acount home page is saying Total Burned Calories 2,115
So does that mean I need to up my daily cals from 1500 to 2115?
I'm sorry I must sound so silly, but for whatever reason I just cant figure this out. Maybe this calorie counting thing isn't for me.
OK so the first time I calculated my BMR I got like 5000 how I did this I have no clue!! I was happy with that lol..But my actual is 1895. Thats way cool. Never looked at it that way lol. I dont want to loose my muscle mass. Im proud of mine!! Just the fat needs to go away hehehehe..Thanx Coachdee. You brought insite to what I was missing here. One thing I realized is the little calorie loss things on excercise machines they aint accurate. Keep this in mind people. They give you a rough estimate.
Also I know most of you know this, but I didnt when I first started..Weights are awesome to achieve that lean muscle we all want...They wont bulk ya up to a body builder, unless of course you use the high weights and low reps...FYI
As for vautouca..Gurl im always lost lol...But this is a way to learn and be healthy :)
Also I know most of you know this, but I didnt when I first started..Weights are awesome to achieve that lean muscle we all want...They wont bulk ya up to a body builder, unless of course you use the high weights and low reps...FYI
As for vautouca..Gurl im always lost lol...But this is a way to learn and be healthy :)
vautouca,
The 1500 is dependent on how active you said your lifestyle is pre-workout stuff. The 2115 takes your current BMR and the calories that you are burning during exercise. My understanding if you want to lose 1lb. a week, you would subtract 500 from the 2115 because the 2115 is again your current BMR (at 170lbs.) plus exercise. And in order to lose weight you want to create a deficit of 500-800 calories to create 1lb to 1 1/2lb. weight loss a week. Does that make sense? Trust me I struggled to wrap my brain around the same thing, it only started making sense reading all the other responses.
The 1500 is dependent on how active you said your lifestyle is pre-workout stuff. The 2115 takes your current BMR and the calories that you are burning during exercise. My understanding if you want to lose 1lb. a week, you would subtract 500 from the 2115 because the 2115 is again your current BMR (at 170lbs.) plus exercise. And in order to lose weight you want to create a deficit of 500-800 calories to create 1lb to 1 1/2lb. weight loss a week. Does that make sense? Trust me I struggled to wrap my brain around the same thing, it only started making sense reading all the other responses.
hi coachdee,
What you have said so far is helping me so far well since i just read it today i am just going to eat more. i have only been eating around 1000-1300 calories a day to try and lose weight. I am a 19 yr old at 5'10" weighing 190. I want to lose 30 lbs to get to 160 in order to feel better about myself and be healthier. I usually work out anywhere from 20-40 minutes a day and some days i do double workouts to try to get some lbs off. I usually do the ellipital which burns about 500 calories in 40 minutes. I know what i have been doing wrong because i haven't been eating enough but what happens if i am not hungry. I usually have breakfast followed by a snack mid-morning, then lunch, then snack mid-afternoon, then supper and sometimes i will eat a rice cake if i am hungry after my workout. Is it wrong of me to be working out twice a week and stuff like that? Also did i calculate those things right? i had the BMV or whatever that was at 1721.2. Then the second one was 2366.65. What do i times that by the get how many i should be eating? If you could just help me a bit.
What you have said so far is helping me so far well since i just read it today i am just going to eat more. i have only been eating around 1000-1300 calories a day to try and lose weight. I am a 19 yr old at 5'10" weighing 190. I want to lose 30 lbs to get to 160 in order to feel better about myself and be healthier. I usually work out anywhere from 20-40 minutes a day and some days i do double workouts to try to get some lbs off. I usually do the ellipital which burns about 500 calories in 40 minutes. I know what i have been doing wrong because i haven't been eating enough but what happens if i am not hungry. I usually have breakfast followed by a snack mid-morning, then lunch, then snack mid-afternoon, then supper and sometimes i will eat a rice cake if i am hungry after my workout. Is it wrong of me to be working out twice a week and stuff like that? Also did i calculate those things right? i had the BMV or whatever that was at 1721.2. Then the second one was 2366.65. What do i times that by the get how many i should be eating? If you could just help me a bit.
Hi coach dee,
I've never posted a message here but I think I have hit an all time low in my dieting life. I've been trying for over two months now to shift the last stubborn 5 post-pregnancy pounds and they are staying put! I've been eating an average of 1300 calories a day, working out 5 days a week (usually 30 minutes on a stationary bike ~ 150 cal; followed by an excercise video with weights 25-30 minutes). I'm 40 years old, 5 ft 1 and weight between 110-112 lb. Everytime I get down to 110 one sideways glance at food puts me back up to 112. To put it mildly I am sooo depressed and demorilized. What can/should I do? My gut feeling is to lie in bed all day and dream of donuts.
I've read what you wrote about eating more but when I do add calories to my diet I put on weight. Three months ago I was at 107 lb. (where I want to be) but have put on the extra weight by eating more.
lena
I've never posted a message here but I think I have hit an all time low in my dieting life. I've been trying for over two months now to shift the last stubborn 5 post-pregnancy pounds and they are staying put! I've been eating an average of 1300 calories a day, working out 5 days a week (usually 30 minutes on a stationary bike ~ 150 cal; followed by an excercise video with weights 25-30 minutes). I'm 40 years old, 5 ft 1 and weight between 110-112 lb. Everytime I get down to 110 one sideways glance at food puts me back up to 112. To put it mildly I am sooo depressed and demorilized. What can/should I do? My gut feeling is to lie in bed all day and dream of donuts.
I've read what you wrote about eating more but when I do add calories to my diet I put on weight. Three months ago I was at 107 lb. (where I want to be) but have put on the extra weight by eating more.
lena
How hard and fast is the calorie deficit rule? For example, I'm not specifically trying to eat a very small amount of calories, but my total intake on a normal day seems low. An example of a normal day of eating for me would be a bagel with cream cheese for breakfast, a large salad with chicken and various veggies for lunch, an apple during the afternoon, and a dinner of a hot dog, broccoli, and brown rice. All of this is about 1500 calories.
According to your calculations, I need about 2500 a day to maintain weight. I'm a 5'7" 23 yr old man, weigh 165 lbs, and am lightly to moderately active. This leaves me with a 1000 calorie deficit even though I'm eating well! What's the problem?
According to your calculations, I need about 2500 a day to maintain weight. I'm a 5'7" 23 yr old man, weigh 165 lbs, and am lightly to moderately active. This leaves me with a 1000 calorie deficit even though I'm eating well! What's the problem?
foxxxer- the problem is that your body needs a certain amount of nutrients and the sort and by having too high of a deficient your body isn't getting enough and it starts to run wrong, just like a car not having enough gas. You may be eating healthy, and that's great, but if you don't get enough your body simply will stop working... hope that helps/makes sense.
take care.
take care.
i am 5'5" and eat about 800-1000 cals a day, is that to little?
Forgive me for being so stupid. Either I am just too tired to think or just lost in all these calculations. Help!
Ht: 5'4
wt: 170 lbs
Calories burned with exercise 6 days a week: 600
Average calories consumed each day: 1500
I want to lose weight so bad. I have been working at this for six months now and have only managed to lose inches. I have yet to lose 1 pound.
Can you steer me in the right direction?
Ht: 5'4
wt: 170 lbs
Calories burned with exercise 6 days a week: 600
Average calories consumed each day: 1500
I want to lose weight so bad. I have been working at this for six months now and have only managed to lose inches. I have yet to lose 1 pound.
Can you steer me in the right direction?
forgive me too for being stupid. I am very confused about all these numbers can u help me???
ht: 5 ft
wt:113
and I am 38 years old. I want to get down to 108. what should I be doing as far as calories. I jazzercise 3 times a week for 1 hour. I usually burn between 400-500 calories a day and eat anywheres from 1400-1700 calories a day. can u help me please?????
ht: 5 ft
wt:113
and I am 38 years old. I want to get down to 108. what should I be doing as far as calories. I jazzercise 3 times a week for 1 hour. I usually burn between 400-500 calories a day and eat anywheres from 1400-1700 calories a day. can u help me please?????
the above post is for coach dee.
Interesting theory, and I'm sure it works for many, but it hasn't worked for me. Maybe because I'm 57, beyond the age where the metabolism slows down on its own.
Eight years ago I was running a vegetable-flower farm and nursery and weighed 118 pounds at 5'4". Now I'm in a sedentary office job, weigh 160 lbs. and want to get down to 135-140 (118 was way too thin).
I typically eat 1400 to 1500 calories a day when I'm not on a diet. I lost 4 pounds over six weeks by cutting 200-300 calories a day. Then I did the calculations of BMR, activity, etc.. I learned that I was using 2,550 calories a day, and increased my food intake to about 1700-1800. Result? In four weeks I gained back the 4 pounds and added 4 more.
My diet is regularly A-/B+ by Calorie-Count analysis (my husband is a type 1 diabetic, so I watch his diet closely and eat what he eats). I manage a half-hour of moderate-pace walking a day, and am on my feet doing something -- housework, yardwork, etc. -- for at least another hour every day. Plus I have a three-hour drive/bus/walk round-trip commute to work, so there's no more time for gyms, aerobics or weight training.
I'd love to think I could eat myself thin, but it's back to the 1200-a-day diet for me, ladies!
ChrisQ
Eight years ago I was running a vegetable-flower farm and nursery and weighed 118 pounds at 5'4". Now I'm in a sedentary office job, weigh 160 lbs. and want to get down to 135-140 (118 was way too thin).
I typically eat 1400 to 1500 calories a day when I'm not on a diet. I lost 4 pounds over six weeks by cutting 200-300 calories a day. Then I did the calculations of BMR, activity, etc.. I learned that I was using 2,550 calories a day, and increased my food intake to about 1700-1800. Result? In four weeks I gained back the 4 pounds and added 4 more.
My diet is regularly A-/B+ by Calorie-Count analysis (my husband is a type 1 diabetic, so I watch his diet closely and eat what he eats). I manage a half-hour of moderate-pace walking a day, and am on my feet doing something -- housework, yardwork, etc. -- for at least another hour every day. Plus I have a three-hour drive/bus/walk round-trip commute to work, so there's no more time for gyms, aerobics or weight training.
I'd love to think I could eat myself thin, but it's back to the 1200-a-day diet for me, ladies!
ChrisQ
Chris, people who habitually undereat often DO gain weight upon eating calories more in line with expenditure. After that initial gain, though, they start losing. There are many here to whom that has happened, and somewhere around here, there's a link to an article that discusses this, but I don't know where!
I figured that might be a possibility, which is why I gave the increased intake a full month. When I was 8 pounds heavier at the end of that time, that was enough trial for me. But thanks for the positive thoughts!
ChrisQ
ChrisQ
It took one member three months to recover, and two-four weeks is not unusual, according to this article.
Thanks for the link. I read the article, but that's not me. I'm not on a starvation diet, I don't follow Atkins (I gained 2 pounds on his fool-proof "fat fast""!) and I eat very little junk food.
After the one-month trial, I'm really reluctant to do anything that will make me gain weight for three months on the assumption that I'll start losing it then. Sorry, but nothing else has worked, why should that?
I followed a low-fat, high-fiber diet my doctor gave me for 18 months, and gained 12 pounds. He insisted that I must have cheated. I didn't.
Before I took my current job, I was trying to work off the weight with one-hour daily brisk walks and 45 minutes weight training four times a week. I didn't lose any weight, but I did lose an inch off my thighs (none off the waist, alas). I don't have that much work-out time now.
Atkins was both boring and a complete failure, although it was nice to eat bacon again, if only for while.
I think I just have a highly efficient metabolism. My family jokes that we were born to be serfs and do 18 hours a day of hard labor. Any less than that and we bloat up.
Oh well. At least if I ever get shipwrecked on a deserted island, I'll be the last one alive.
ChrisQ
After the one-month trial, I'm really reluctant to do anything that will make me gain weight for three months on the assumption that I'll start losing it then. Sorry, but nothing else has worked, why should that?
I followed a low-fat, high-fiber diet my doctor gave me for 18 months, and gained 12 pounds. He insisted that I must have cheated. I didn't.
Before I took my current job, I was trying to work off the weight with one-hour daily brisk walks and 45 minutes weight training four times a week. I didn't lose any weight, but I did lose an inch off my thighs (none off the waist, alas). I don't have that much work-out time now.
Atkins was both boring and a complete failure, although it was nice to eat bacon again, if only for while.
I think I just have a highly efficient metabolism. My family jokes that we were born to be serfs and do 18 hours a day of hard labor. Any less than that and we bloat up.
Oh well. At least if I ever get shipwrecked on a deserted island, I'll be the last one alive.
ChrisQ
coach dee,
first, i want to thank you for offering your expertise to everyone on here...now, if i can pick your brain for a few moments, i would greatly appreciate your time...
i have been a professional dancer for a decade now. i'm 29, and my body has definitely changed over the last few years, depending on the shows that i'm doing and workouts and food and all those normal variables...
about six months ago i herniated a disk in my back and have been at home, basically sitting, waiting for all the tests and a doctor to tell me what they can do...naturally, i went from being a 130 (which i was already trying to lose a few pounds) to being 140...call it emotional eating, not working out, eating normal meals with the family instead MY normal meals, more dinners out, whatever. now i'm here and i don't want to be at this weight. at all. i'm now able to slowly start working out again, working with my physical therapist, who has me doing some cardio (walking, elliptical), some arm exercises with a resistaband, some lunges, and some ab exercises on the ball. i feel great, finally being able to release some of these toxins...
now, when i start getting more active, how many calories do i need to eat to lose the 10 lbs??? i think i'm at 1900 right now, so i'm eating (trying) around 1400 cals a day...is that right? and when i can start working out more, how do i know when to change my activity levels???
this whole thing is new to me...everything in my body has suddenly spread out, and i have lost so much muscle tone it's insane...
i really do appreciate your input...
thank you,
jocelyn
first, i want to thank you for offering your expertise to everyone on here...now, if i can pick your brain for a few moments, i would greatly appreciate your time...
i have been a professional dancer for a decade now. i'm 29, and my body has definitely changed over the last few years, depending on the shows that i'm doing and workouts and food and all those normal variables...
about six months ago i herniated a disk in my back and have been at home, basically sitting, waiting for all the tests and a doctor to tell me what they can do...naturally, i went from being a 130 (which i was already trying to lose a few pounds) to being 140...call it emotional eating, not working out, eating normal meals with the family instead MY normal meals, more dinners out, whatever. now i'm here and i don't want to be at this weight. at all. i'm now able to slowly start working out again, working with my physical therapist, who has me doing some cardio (walking, elliptical), some arm exercises with a resistaband, some lunges, and some ab exercises on the ball. i feel great, finally being able to release some of these toxins...
now, when i start getting more active, how many calories do i need to eat to lose the 10 lbs??? i think i'm at 1900 right now, so i'm eating (trying) around 1400 cals a day...is that right? and when i can start working out more, how do i know when to change my activity levels???
this whole thing is new to me...everything in my body has suddenly spread out, and i have lost so much muscle tone it's insane...
i really do appreciate your input...
thank you,
jocelyn
i can tell you that once upon a time, I went on an 800-1000 calorie/day diet, and when I would hit a plateau, I would go and have a McDonalds #3 (quarter pounder, fries, diet-coke) and a strawberry shake for lunch and it would kick-start me back into losing. I wouldn't recommend the very restricted (liquid) diet that I did as after 4 months, started to have "funny" results on my blood tests, so stopped, and I wouldn't recommend McDonalds as a diet tool, but the theory is actual fact for me. If you are at a plateau, eat a little more for a while, then reduce the calories again. I personally found that adding "fatty" foods makes the biggiest difference (in moderation of course).
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