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| Maintaining | 5'4" maintaing v. dieting calories | Dec 15 2008 10:32 (UTC) |
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21 yrs 5'4", 103lbs, 1800-2000 calories to maintain not much cardio, 15 minute strength training every other day
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| Fitness | What did YOU eat today? | Dec 14 2008 13:51 (UTC) |
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B: Rolled oats with strawberries, blackberries, walnuts, flaxeed Omellette Small banana S: Wholegrain toast with hummus, cream cheese L: Green salad, yogurt Tuna, spinach, salsa Laughing cow cheese, crackers Milk D: Salad Chicken, mushrooms, olive oil dressing Cheese, bread Silken tofu stirfry S: Rolled oats with milk, strawberries, berries, sunflowers seeds, almonds, sesame seeds, pumpkin seeds, cinnamon, nutmeg, honey :)
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| Maintaining | lots of low-cal foods vs. a few high cal foods | Dec 08 2008 01:29 (UTC) |
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Start your day with a big dose of Dietary Fibre. That keeps you feeling full, so you can afford to eat a small amount of high calorie food if you feel like it. |
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| Maintaining | 5'2" and maintaining: how many calories? | Dec 07 2008 06:33 (UTC) |
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Thanks for the reminder about cardio - cricketro05 Thanks for the advice on weight gain - personaltrainer87... you put it so nicely:) its really good that you have a specific goal ("have the best, strongest midsection/abs")... you will definitely get there at this rate.
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| Maintaining | 5'2" and maintaining: how many calories? | Dec 03 2008 15:03 (UTC) |
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Thanks for the feedback personaltrainer87. Its great to hear that you've reached a healthy weight and are maintaining on a reasonable number of calories. As for me, I can gain weight if i eat 2500+ cal a day, which i intend to do eventually. Its hard because theres no pressing need for me to gain weight, but i know the long term consequences of staying at a low bmi are very bad. Plus, I partly attribute my metabolism to my genes. In my family, everyone is slim or average in weight. Like I have two sisters and both are underweight when they eat quite alot. I do try to eat healthy (though im often eating out so it is hard to monitor) and I do a little bit of strength training. I dont do any form of cardio besides shopping? LoL.
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| Maintaining | calorie cofusion | Dec 03 2008 07:48 (UTC) |
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Hi, I'm 21, 5'4", 103lbs and maintain on 1900 calories. I eat pretty healthy but im not scared to indulge. I do strength training 15 minutes a day, 4 days a week. |
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| Health & Support | Upping cals to LOSE | Nov 27 2008 04:26 (UTC) |
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This is what i did: Use the CC tools to calculate your BMR. Add your activity level to work out the daily calories burned. Eat that amount of calories and BE PATIENT. Initially you might experience some weight gain. But if you find that the weight just keeps going up, DON'T CUT BACK ON CALORIES, but be more active... 30 mins a day, 3 * a week of exercise will ensure a healthier you. Goodluck tinydancer04. PS - if you are already doing these things, then maybe you are underweight and a normal weight for you is a little higher. The aim should be to acheive a healthy BMI:) |
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| Maintaining | 5'2" and maintaining: how many calories? | Nov 26 2008 08:31 (UTC) |
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Good for you, there IS more to live than food... even though food is great lol. Ive been trying a lot of new foods recently, like quinoa and soya beans, and while it might take a bit of time to develop a taste for these, Im excited about the health benefits each brings. Its great that you're eating a variety of food, like nuggets lol. By having the same menu over and over, you may deprive your body of essential nutrients it needs to function optimally. An open perspective to food will ensure a better distribution of nutrients for a healthier and happier state of mind and body :) |
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| Maintaining | 5'2" and maintaining: how many calories? | Nov 24 2008 02:11 (UTC) |
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Awesome, seems like you're living the NORMAL life now, not obsessed with your weight etc. Congrats on not falling for that trap... because its pretty easy if you keep watching other people's way of eating and exercising. And as you said, the people that type on the forums are not necessarily representative of the "normal way of eating"... they normally tend to be overly finichy about what they eat... and lets face it, in the real world, you're going to make mistakes here and there. Whats the point in being so restrictive now and then making it tons harder for yourself to live / eat normally? You go girl, lol.
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| Maintaining | 5'2" and maintaining: how many calories? | Nov 23 2008 14:06 (UTC) |
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Absolutely, its counterproductive to label some foods as "bad" and others as "awesome". Because the more taboo a food becomes in your mind, the more curious and tempted you will be to eat the bad stuff. Its like telling a little boy he can play with his lego-set but not his gameboy. Eventually, the boy will get sick of playing with the lego, and will only want the gameboy. While theres no big issue here if he does play his gameboy all the time, but there is an issue where YOU start feasting on chocolates and fried food all the time. Its much better to let yourself have everything, but to limit portions of foods that might be unhealthier than the alternatives. I agree, everything in moderation is the key:) |
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| Maintaining | 5'2" and maintaining: how many calories? | Nov 22 2008 02:33 (UTC) |
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hehe I didn't even realise how cranky I was when I was eating 1200 calories or less. And eating carbs gives you so much more energy and controls the moods. I think I have quadripled how many carbs i eat now, coz I've noticed the difference they make. Go carbs, their not the bad guys..
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| Maintaining | 5'2" and maintaining: how many calories? | Nov 21 2008 08:05 (UTC) |
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Thanks for the tips agruskin! Yeap, I think eating more and exercising more gives you so much more energy to enjoy all that life has to offer. But when you're stuck in the mentality that being stick-thin is the best thing for you and avoiding activity, you're losing out on so many joys, and the rest of the world misses out on seeing you happy and full of life! In quite the optimistic mood today, may aswell pass it on:) |
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| Maintaining | 5'2" and maintaining: how many calories? | Nov 20 2008 03:37 (UTC) |
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I'm only doing 15 mins of strength training a day... but I think Ill need to up my calories straight away to allow some growth of muscle. Like yesterday i ate 2000 calories, maybe today i can have 2300... |
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| Foods | Favorite Food Survey to cure your boredum/curiosity; be Specific please! | Nov 20 2008 02:36 (UTC) |
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Name/Nickname: Anam / Perannum
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| Maintaining | 5'2" and maintaining: how many calories? | Nov 20 2008 02:15 (UTC) |
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Hey, we're pretty similar... except that I need to put on a bit more weight. The aim for me right now is to build a bit of muscle, and Ive read that you need to increase your food intake by 3500 calories for each pound of muscle. So I'll start eating between 2500-3000 to get there... My highest weight was 120 pounds a year and a half ago, and then I dropped to 98 pounds and now up to 103 pounds. Id be content at 110 pounds i think..
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| Maintaining | 5'2" and maintaining: how many calories? | Nov 19 2008 15:26 (UTC) |
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Yeap, I do have a very small body frame but I am also underweight. If I eat 2300 and above, I know I can gradually gain weight. Agruskin how many calories do you consume daily in order to gain weight? |
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| Maintaining | 5'2" and maintaining: how many calories? | Nov 19 2008 08:27 (UTC) |
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Hi everyone, Im not 5'2" but i find it interesting how different people of similar height and weight maintain on different no. of calories. E.g. im 5'4", 103 pounds and maintain on 1800 to 2300 calories. I strength train for 15 minutes on alternate days. I don't do much cardio as I don't want to lose any weight. My body fat % is 16.6... Im not sure if that plays a role in how fast your metabolism runs. Anyways, thats my two cents. Carry on, interesting opinions!:)
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| Maintaining | a 'maintenance'..what do YOU eat?! | Nov 10 2008 08:50 (UTC) |
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Whao thats different! Agreed... |
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| Health & Support | Upping cals to LOSE | Nov 09 2008 05:37 (UTC) |
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Hi Ieevee, haha doesnt it feel great to be able to eat more! Well, ive discovered that my metabolism has its limits... i kept upping from 1850 to 2300, but at 2300 i gaining 1/2 a pound. So Ive calculated that my maintainence is around 2100, which is what ive been eating for the last few days and maintaining. A few days ago i thought i could keep upping forever lol, if only... G'luck with the weight loss. |
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| Maintaining | How many calories should I eat to maintain? | Nov 06 2008 02:18 (UTC) |
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Thanks for that. I think ive found the magic number of calories that i can maintain on.... 2000 calories. In the last two days i had 2350 calories both days and i think im up quarter or half a pound... But it might be the sodium effect... or that ive starting working out... does building muscle have an extra effect on weight... do you increase weight for muscle growth?
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| Young Calorie Counters | is this really the right amount of calories? | Nov 05 2008 02:17 (UTC) |
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Hi braindamage13, I have very similar stats to you - 64 inches tall, 102 pounds, but im 22.... and im maintaining on 2300 calories a day. Im not doing any formal sports or have a gym membership, i guess im like you... some days im at home all day, other days ill go out and be more active. But I really think you should eat atleast 2300 calories. We both need to gain, and you're in the teenage age bracket which means you'd be burning faster than me. Goodluck darl:) PS - And to up your calories, I have whole milk, chocolate, nuts & seeds, full fat cheese, dried fruit etc. Its possible to eat a small quantity of food (thats what you see in the grams column of the nutrition report) and still get a high number of calories. Just stick to calorie-dense foods like the examples ive given.
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| Maintaining | How many calories should I eat to maintain? | Nov 04 2008 13:28 (UTC) |
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Btw, I have set the burn meter on very active and still it comes up with 2200 calories for maintainence... but im pretty sure i need a little more than that to maintain. What am i doing wrong? How do I make the burn meter go up a bit more... and my height, weight, age are all up to date?!? |
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| Maintaining | How many calories should I eat to maintain? | Nov 04 2008 13:22 (UTC) |
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Wow, its scary when you look at the long term effects... (thnx for reminding me!) Ive eaten 2200 calories so far today but i might stop there... it could be a bit of a shock to the body as i ate 2000 calories yesterday. But I will keep upping each day, thanks Gi-Jane. |
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| Maintaining | How many calories should I eat to maintain? | Nov 04 2008 01:18 (UTC) |
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Hi, thanks for the replies:) I'd like to maintain at this weight, but if I do gain in the process of eating a healthy amount of food, then Im not too concerned. My main goal is to be able to eat a sufficient and healthy amount and quality of food, and to increase my muscle relative to fat (right now im at 17% body fat). Btw, i ate 2000 calories yesterday and am down a whole pound this morning... this is quite freaky... i think 2500 is worth a shot. |
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| Health & Support | Upping cals to LOSE | Nov 02 2008 13:18 (UTC) |
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In the same way that a person can have a temporary weight gain (from excessive water in their body), is there such a thing as a temporary weight loss? Like a weight loss caused by dehydration that goes away the next morning... or is any downward movement on the scales necessarily mean a real weight loss? (...How can I be losing weight when I've just upped to 1850 calories! Bizarre) |
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| Health & Support | Upping cals to LOSE | Nov 01 2008 17:07 (UTC) |
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Now, ive reached 1750 calories and experienced no change on the scales. Eating 1750 calories is pretty tiring and expensive. I can't believe some people maintain on 2000+ calories, wow! Anyways, im loving being able to eat what I want (e.g. chocolate), and im no longer scared of carbs. I just aim to get between 45% and 60% carbs. Goodluck fellow maintainers. <3
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| Health & Support | Upping cals to LOSE | Oct 30 2008 08:11 (UTC) |
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Hi, Quick update... now im eating 1500 calories a day, but I think I should be eating more. I might have underestimated how active i am... according to CC i burn 1750 calories being lightly active... At the moment im increased by 50-100 calorie increments a day. It hasn't affected my weight at all, if anything, ive lost 0.5 lbs. Its mind-boggling how it all works, but im just going to see where it takes me (if i keep upping my cals), because i figure i can afford to gain weight, so really thats not much to lose. Hope everyones days are wonderful, and their feeling healthy and enjoying life:) |
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| Health & Support | Upping cals to LOSE | Oct 29 2008 01:46 (UTC) |
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clolitaa hang in there, give your body time to adjust, im sure it will work out for you.... it could just be water weight (from too much salt? time of the month?). Also, how long were you restricting? I checked my weight this morning and its back to my normal. So, all week Ive eaten 1450 or more calories and i weigh the same weight as I did when i was eating 1000 calories. Confusing?!? But I'm not complaining, lol. Now Im wondering where to stop... in the past 2.5 weeks, Ive increased from 1200-1500... do I keep going? Do I listen to the burn meter on CC? Because that tells me 1550 on sedentary days. Or do I keep pushing it higher and higher... Also, Ive found that its becoming a little expensive to eat so much, so Ive turned to lentils, and brown wholegrain rice to fill me up. But I find it difficult to get enough protein without spending lots of money. Would anyone recommend protein powder? I do light strength training on alternate days, but im not a muscle maniac. Is it still appropriate for me? Its approx $20 for a 1kg tub, should i go ahead and buy one? and any recommended brands? thnX:) <3 |
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| Health & Support | Upping cals to LOSE | Oct 26 2008 07:25 (UTC) |
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Hi again, I just wanted to say that it feels so good to be able to eat more. It takes the stress out when im going out / accidently eat something that i thought was healthy etc. And best of all, I know that finally im respecting my body and nourishing it so it can function at its optimum. Argh if only i had realised this earlier...... Good luck to everyone. Im upto 1450 calories a day... when i haven't exercised. Hoping to take it up a few hundred more. And weight wise, Im up 0.5 lbs but im unsure if its water weight or because i have my period right now. Yay! Up your calories everyone, take care of your body, its calling out to you, quit ignoring it, respect it as best you can!:) |
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| Foods | Salt and Cheese | Oct 26 2008 07:14 (UTC) |
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thanks! ive been trying out some of your suggestions and they've been great! Today, I melted 1 tablespoon of shredded extra tasty chedder cheese over wholegrain toast and it was delish;) (the quality of natural whole cheese kicks butt over reduced / fat-free cheese!) Also, Ive been using silken tofu in my stirfrys and i hope to put together a pudding with silken tofu, oatmeal and peanut butter tonight... hmm any better ideas for a pudding with natural ingredients? |
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