Difficult Journey

I'm trying to lose weight, but then I slip up and binge, and I know I'm getting heavier because my fat clothes don't fit anymore.

What do I do?? How many calories do I eat? I am LOST!! 

Nobody can really help you unless you post your stats. 

Original Post by vincent_louis:

Nobody can really help you unless you post your stats. 

Ehm, ok...I was hoping for more of a general, motivational thing and possible direction to information, but here goes:

5'3, 15 years old, small-framed, 135 lbs

guess thats it

Original Post by rockyoursocks:

Original Post by vincent_louis:

Nobody can really help you unless you post your stats. 

Ehm, ok...I was hoping for more of a general, motivational thing and possible direction to information, but here goes:

5'3, 15 years old, small-framed, 135 lbs

guess thats it

The first step you need to take is to refer to the output of the following calculator: http://www.bcm.edu/cnrc/bodycomp/bmiz2.html

Then, what you need to do is subtract 500 from the number of calories that applies to you. Though you should not go below 1500 calories, as you are still growing, even if it is not visible on the outside. If you cannot create such a deficit via your current diet, then you will either have to settle for a slower rate of weight-loss, or increase the amount of exercise that you engage in.

As for motivation, about the best thing that you can do is plan ahead. As a young person, it is very likely that you will be hungry every 3 hours or so. Therefore, it would be wise of you to plan not only nutrient-dense meals, but also nutritious snacks to go in between those meals. In order to maximize the benefits of your diet, you should make sure that you have a sufficient fiber intake, in addition to incorporating sound levels of healthy fats and protein. 

Original Post by vincent_louis:

Original Post by rockyoursocks:

Original Post by vincent_louis:

Nobody can really help you unless you post your stats. 

Ehm, ok...I was hoping for more of a general, motivational thing and possible direction to information, but here goes:

5'3, 15 years old, small-framed, 135 lbs

guess thats it

The first step you need to take is to refer to the output of the following calculator: http://www.bcm.edu/cnrc/bodycomp/bmiz2.html

Then, what you need to do is subtract 500 from the number of calories that applies to you. Though you should not go below 1500 calories, as you are still growing, even if it is not visible on the outside. If you cannot create such a deficit via your current diet, then you will either have to settle for a slower rate of weight-loss, or increase the amount of exercise that you engage in.

As for motivation, about the best thing that you can do is plan ahead. As a young person, it is very likely that you will be hungry every 3 hours or so. Therefore, it would be wise of you to plan not only nutrient-dense meals, but also nutritious snacks to go in between those meals. In order to maximize the benefits of your diet, you should make sure that you have a sufficient fiber intake, in addition to incorporating sound levels of healthy fats and protein. 

All right... I calculated that my BMR is roughly 1500 calories. However, with the calculator in the link above, it says that if I am inactive I require 1860 calories to maintain. Which of these is correct? If both, what is the difference?

Your RMR is most likely about 1500 calories.  Your BMR is ~1860.  If you eat ~1500 calories per day of a well balanced diet without additional exercise you will lose ~1 lb every 10 days.  If you want to lose more quickly you'll have to increase your exercise level.

Thank you so much! I think I'll go for 1500 calories and do a bit of exercise on the side.

When you add the side of exercise bear in mind that a side of fruit along with it is a good idea if you're feeling hungry.  The idea is for the exercise to increase your overal strength and health not to reduce your energy level.  You don't typically have to eat back all the extra calories that you burn, but some of them is frequently a good idea.

I wish you success.

Mo.

Hi

Because you're fifteen and growing but say you're feeling hungry, go for low GI foods which keep you fuller for longer like whole-grain bread for sandwiches instead of white.  Protein keeps you full too like meat, eggs.  Porridge would be good for brekky (don't know if u hate it tho) and incredibly good for u!!  put honey on it or dried fruit and it tastes better

I know when i was at school i barely ate during the day and then stuffed my face when i got home coz i was so hungry.  This was also because my friends barely ate either so we all starved lol and probably all binged when got home.  terrible habit to get into and now i'm older and in a job it is easier to manage what i eat during the day.  my point is, try to get into a routine, find healthy food you like and is easy to make etc and stick to it.  another good idea that works for some is eating well / exercising during the week and then being more relaxed on the weekend and allowing a few treats.  Being super strict is a recipe for binging i reckon!!

hope i have helped somewhat...good luck!!