I hate to ask this question, because I know all the tools are on the site but I just need some advice.
I'm trying to lose about 15-20 pounds. I'm 23, 5'8" and I think about 145-150 lb, but I haven't weighed myself in a few months. A few years ago, I had an eating disorder and I have recovered from that for the most part, but I did gain more than I intended to. I overeat still on occasion and it's caused me to hold on to this extra weight.
I don't get much exercise, although I do walk quite a bit around the city. And I try to do some pilates a few days a week. I'd like to work out more but it's been so hot recently I have no energy to do it and I can't afford a gym membership! I started counting calories again this week. For some reason this 1200 number is always in my head and I know it's not enough! I've been shooting for 1300 calories. Is that too little? I really don't want to go about this the wrong way. Maybe I should be up closer to 1500? Opinions? Thanks!
I think you should be up to at least 1500 calories. I used this calculator, which says your BMR is 1500 calories. Eat at least this much!
Thank you! That's good news, I'd much rather eat more! :) So you should always eat at least your BMR? That's what I thought but I wasn't sure.
So what is this magic 1200 number that's always thrown around? Why does CC automatically tell you to eat that? Is it really enough for anyone?
From what I understand, 1200 calories is the absolute minimum number of calories that females need. If you eat under this for long periods of time, your metabolism will start to slow down. The problem is that coming up with a set number of calories like 1200 really isn't realistic because everyone is different. Check out this article.
On a side note, being that you are post-ED and have recovered "for the most part," make sure you don't overdue it. You don't want to find yourself falling back into it. Better to start high than low.
I'm not an expert, but maybe try eating 2200 calories a day for a few weeks and see how your body reacts. If you find that you're gaining some weight, cut back by 200 calories. Don't try to rush it. Your health is more important that losing 15 pounds.
Yes I'm definitely aware of the posibility of getting sucked back in, and I'm trying to be careful because I never want to go back there. Thanks for your help. I think that's a good idea to start high. I've been maintaining around the same weight for a couple years and eating a lot (not counting so I don't know how much), so maybe I don't have to go that low.
Agree with this..Thanks. i mean with first answer of bre54321. Cheers...
You're at a healthy weight. Instead of trying to lose weight you should eat maintenance and workout to change your body composition. Someone who is mostly recovered from and eating disorder, at a healthy weight, and wanting to lose weight sounds fishy to me. I know you said you can't afford a gym membership but there are plenty of ways that people get good workouts in at home. The most important thing for you to do though is to eat enough calories!
I know I'm at a healthy weight but I really don't think that it's fishy that I want to lose weight. I'm not trying to get down to 110 or something, just maybe 128-130, which is where I feel the best. I'm holding on to a few extra pounds that I do not like. I don't think there's anything wrong with that just because I had an eating disorder in the past. Thanks for the advice! I'm going to start working out at home, but it's been so hot lately and no AC is no fun!
You're right! Just don't want to see you slip by doing too much too soon, ya know? Why don't you try keeping your deficit really small like 200-400 calories and lift heavy weights? That way you maintain your muscle which will be the best thing to change the way your body looks! That sucks with no AC. I live in Georgia and if my AC went out I think I'd just lay naked on top of my bed all day and never move.
Yes I totally get the worry, that's what I'm trying to avoid! Thanks for your advice, I'm definitely going to try that small deficit. I have some weights that I should dig up out of my room somewhere! Oh no you couldn't do it in GA, but even in NY it's been really hot lately! It's cooler today though I think maybe I'll go for a run or something and lift those weights! :) Thanks again!
I'm also 5'8" and in my 20s (just turned 25). I weigh about 20lbs more than you and I aim for 1500-1700 a day. What I would do since you are currently maintaining is to just track for a 1-2 weeks what you normally eat. Then you know what to eat to maintain and just cut it a little a time, like another poster suggested, maybe 100 calories for a few weeks then 200. I would be weary of losing to much too fast. I did a BMI calculator the other day to see the middle and bottom weights for our height and 125 is underweight, so I would try to stay moer around the 130 (or 135). Personally, my goal is 140 which is a good weight for our height. I would really try to focus on fitness rather than skinny-ness. There are a lot of great workout videos that are pretty cheap (and will still kick your butt).
Good luck in your health, weight, and fitness!
Honestly, don't be so fixated on the numbers. I would set a reasonable calorie goal like 1700-2000 a day because you are tall. I'm 4'9 and my calorie goal is 1200 and let me tell you, it's been really tough. Right now my focus is losing body fat pounds which is why I'm watching my calories I'm also trying something different.
You also need to find things that work for you, for example: I stopped eating dairy products. I don't deprive myself; if I want a slice of pizza I'll eat a slice of pizza but cutting out cheese and yogurt will help slim down the stomach area. =) I replaced milk with almond milk (so delicious) and I take a calcium pill to make sure I get enough in my body. Replace all your breads, potatoes, etc. to whole wheat and sweet potatoes try to get carbs from veggies! =) Try less snacking and more mini meals it avoids a ton of useless calories. If you have a sweet tooth like me....try only having 2 fruits a day one in the AM and one in the afternoon. Too much fruit is a lot of sugar.
When I decided to change my eating lifestyle a little bit I dropped weight without even really trying I felt better and I dropped jean sizes. Remember it's 80% diet.
I eat TONS of fruit and have lost 150lbs... Fruit is the YUMZ etc.