Confused...Help!

Hi Everyone!! Im new to this board however not new to dieting! I have always been overweight and I have been on weight watchers my whole life on/off. All of a sudden its not really working for me. Maybe its my age (46) or my body is just use to the diet I dont know but I cant seem to really lose any weight this time around. I have decited to start counting calories. I am 5'2" I currently weight 273 my highest weight ever!!! UGHHHH I was starting today at 1200 calories a day. Is that too little? Anyone have a good idea at how many calories I should start with? Im not very active at all. Sit at a desk all day. I walk for a bit as long as its not a heat wave like we have had with a 100pct humidity but other than that I am too big to do much excersize at this time.

Thanks in advance for any advice!!

Hi, Corina,

Welcome to Calorie Count. I'm in the same boat of lifetime, unsuccessful dieting.  But you will find so much support here, and so many tools.  It is easy to stay motivated, and to be absolutely on top of what you are eating.  I make constant use of the analysis tool to make sure my calories are in good proportion, I try stay between 16 and 20% fat, 30 % protein and 50-55% carbs (good quality, unprocessed carbs).

To answer your question, check out the tools section and find your BMR.  I wouldn't recommend going below your BMR in terms of daily calorie consumption (mine is 1623).  BMR is the calories your body needs to simply function, from breathing, to sustaining your lean mass, to digesting your food.  If you go under your BMR, you risk slowing your metabolism, and then you'll be frustrated and disgusted.  Contrary to what we've alwasy been told, you have to nourish your body to lose weight, you have to eat. Do eat 5-6 small meals a day, it helps keep your metabolism reved up.  And also, very important, especially if you have been a yo-yo dieter like me, and you are over 35, you need to do some strength training to increase your lean mass, and again, rev your metabolism. 

Sounds complicated, but as I said, there are so many tools here, it becomes a breeze, just second nature. Best of luck!

Thank you somuch Damaya!!! I appreciate it! Can you recomend some strenght training excersizes at this time that arent going to send me to the ER cause I cant breathe?

1200 is way too little to begin with , You should aim for 2000 and then lower this as you lose weight.

You're very welcome.  There are some recommendations here:http://exercise.about.com/od/exercisevideos/a /strengthvidrev.htm

To be honest, I've seen some of Kathe Fredrick's workouts and can't keep up with them.  What I use, and don't gasp yet, lol is P90X.  Yes it is extreme, but Tony shows you so many alternatives that you can do it regardless of your fitness level.  I've lost about 90 pounds since last year, and I was doing it at my heaviest.  I'm so pleased with how much my strength and overall strength and endurance has improved.  Just keep in mind, modify, keep moving, you may not be able to do it like he does, but you can do it like one of the modifiers.  And he keeps telling you, if you're tired, stop, hit pause, he;ll be there when you're ready.  Another alternative, if you're scared of that, is his 10 minute trainer, which new.  The only thing is, I have bad knees, and I have some difficulty with some of the aerobic workouts in the series.  So on aerobic days, I use Turbo Jam.  Again, gives you a heck of a work out (both burn over 1,000!) but is easily modified, and I think very easy to follow (and I'm REALLY uncoordinated).  Both of them are very motivating and encourage you to listen to your body and not overextend.  You never feel like you're slacking because you can't do more, or extend as far.  And they keep you pushing the play button, THAT is more than half the battle.

Donna

I'd recommend that you use the CC calculator to work out an appropriate calorie intake.  Enter your age & stats and go with a 'light' activity level (let's be optimistic).  Some daily gentle exercise is extremely important to keep some common health problems (diabetes, BP issues) at bay ... and it will also help with weight-loss.   I have a stationary bike at home (cheap off E-Bay) that I pedal in front of the TV... .every little helps.

I can relate to you.   I started out at 357 pounds and I'm currently at 319.  It's been a lot of hard work and eating right but it will come off, just not as fast as you want it to.  Set goals for yourself.   Long term and short term,  know exactly what you want to accomplish, how much weight you want to lose and picture yourself at the finish line.  Use that as your motivation to stick with it.

I started seeing a personal trainer a few months ago and for the first 3-4 weeks I did nothing but use my own body weight as resistance for exercise.  I was exhausted!!!  Moving 350+ pounds around is a lot of weight!!  Try some standing push ups (or offs) against a wall.  Start close to the wall, do twenty push ups, then rest for 2 minutes.  Try to do three sets of twenty.   When those start getting easy, move your feet farther from the wall so that you have to push harder to move your body away from the wall.

You can also do some simple things like standing  up from a seated position.   Find yourself a nice sturdy chair.   Stand up and sit down as many times as you can in one minute.  Rest for two minutes, then repeat.   Try to do three sets.   By the third set your legs should be burning quite nicely!  

No doubt your heart rate will be through the roof as mine was.  Don't over do it, especially if you aren't very active right now. Use a target heart rate calculator like this one.  So that you know when you are overdoing it. 

http://www.mayoclinic.com/health/target-heart -rate/SM00083

No matter how hard it is, don't give up. 

As far as calories go,  you can use the one here on CC or use one like this.

http://www.freedieting.com/tools/calorie_calc ulator.htm

Yup. eventually you will have to decrease calories b/c of your age-start higher and then slowly decrease.

I would recommend that you make small, sustainable changes that can become your new good habits that will gradually replace your old bad habits.  As others have said, 1200 calories is way too few for you, and I think, a recipe for early fast weight loss followed by falling off the wagon, and potential weight gain.  Use the calculator here to figure out a mild calorie deficit (around 500 calories/day).  Eat what you like (just smaller portions) and add as many vegetables, fruits, and whole grains as you can.  This will help create a diet that you will be able to stick to for the rest of your life. For example, if you currently eat a large steak, a baked potato with butter and sour cream, and a small serving of broccoli. try starting with a small steak, a half a potato with no butter,  and a big serving of broccoli.  I find that if I think about "adding" things it makes it easier to eat less of the more fattening things without feeling deprived.  Also, if I serve myself a small piece of meat, I tell myself "I can get more if I am still hungry after I finish this beautiful pile of vegies".  Mostly, I am not still hungry, so feel satisfied with say, 3 ounces of chicken rather than the 6 I used to eat.

As you lose weight you will be able to increase your activity level, which will help keep the weight coming off once your weight drops and your calorie needs drop as well.  Dont' hesitate to start moving more, even a few steps are better than none.  Welcome to CC and good luck!