Am I eating too few calories?
I'm 15, 5'7, and I currently weigh 124 pounds. I know I'm not overweight, and I understand that I'm still growing, but there are a few problem areas that need fixing..and my goal weight is around 113ish. I eat around 1250 calories throughout the day, and it's definitely do-able because I eat a lot of low-calorie foods like vegetables and fruits. "A day in the life" of my eating would be this:
Breakfast:
2 pcs. honey wheat toast
2 egg whites
(200 calories)
Snack:
20 mini pretzels
(110 Calories)
Lunch:
Tbsp. Reduced Fat Skippy peanut butter sandwich on honey wheat bread
100 Calorie Popcorn
1/2 large Cucumber
(Around 360 calories)
Snack:
Cucumber or bag of mini carrots
(Around 30 calories)
Dinner:
Fruit salad: Grapes, apple, banana
Palm sized chicken breast skinless
Vegetable like steamed broccoli with hot sauce
(500 calories)
I don't usually eat dessert.. usually just a couple bites of a cucumber (theyre my favorite) :)
I drink around 7.5 cups of water a day.. and I chew gum sometimes, too.
Is this too low of a calorie intake? 5-6 times a week I'll power walk for 2 miles. Thanks SO much!
Your body probably burns somewhere between 1500-2000 calories per day, at your age with simple daily activity. Add that power walk and that's an extra 300+ you're burning. Your 1200 calorie plan would be great if you had the body of a 50 year old woman, but because you're young you need more nutrients and calories. I'd suggest doing some reading on calorie needs for teens. This is really important, because if you get too few calories and nutrients, you would seriously damage your metabolism.
It looks like you have a very balanced diet, with veggies, lean protein, and grains (though I would suggest you look for more whole grain, honey wheat bread tends to be refined white flour, as do pretzels). Add some dairy (or soymilk? That's what I drink, it's fortified) or at the very least, more dark green veggies which are high in calcium. Also add more whole grains (e.g. brown rice with that chicken breast).
You are eating to little, and your goalweight is way to low. You are growing as you said, and at that weight, you are actually very slim! If your problems are surtant bodyparts I can also tell you that loosing weight from spesific places does not work. EAt like a normal kid! Seriously, you are a young, slim and Im sure a beautiful girl who are developing a grown womans body and you need to let that happen! Do not lose weight, please. Eat maintenance and live an active life! :) Thats my very best advice and you will discover that your body is so amazing and what it can do when its HEALTHY!
At 5'7 and 124 pounds you are not overweight at all! 1250 calories is way too low, even to lose weight. When I was 15 I would eat at least twice as much and I was thin like a stick! Your bones and organs are still growing, don't deprive your body of what it needs. You should not even count calories or weight yourself since you don't have any weight problems. Enjoy life while you can!
stuescher- Sometimes I add a yogurt in with my dinner to fill in for the leftover calories- but I'm thinking of getting the One-A-Day's for teen girls. That way I can get all my vitamins in. I don't like drinking much else other than water though, because it adds to the fat and caloric intake.
Thanks for the other advice kvekke and elle, but I went onto phord and it said my calorie intake should be around 1300, and usually I'm not hungry after my caloric intake for the day.. I am losing a steady 11 lb. per week, and my older sister (26 yrs.) has been giving me advice to maintaining my diet. I've researched countless websites, and they all say intakes ranging from 2200 to 1300 calories, so it's kind of hard to determine exactly where I should be. But I calculated how many pounds I'd be able to lose with eating as much as you said, and that would only be around 5 or 6 pounds in the next 4 months! I really don't wanna wait that long!
You used phord? How come since it is only for use for ages 18 and older. You daily calories needs at 15 are a lot higher than someone who is 18 (In case it is the age you put)
You are eating too few calories. a 15 year old should not be consuming less than 1500 calories per day to allow for growth and development. All persons should eat at absolute least their basal metabolic rate calories regardless of age. Your BMR is 1392 calories according to http://www.phord.com/cc/
Original Post by elle1984:
You used phord? How come since it is only for use for ages 18 and older. You daily calories needs at 15 are a lot higher than someone who is 18 (In case it is the age you put)
In advanced settings on phord you can allow for kids calorie numbers.
I put in the age of 18.. I didn't know there was that much of a difference in caloric intake, and I didn't see the kids version. I just don't want to tone certain places by gaining too much muscle. That sounds very naive, I know, since I'm a girl, but my other older sister (18 yrs) is doing the same, and her leg muscles are making her legs look bulkier than I'd want mine to be. :/
Original Post by beatlelee7:
stuescher- Sometimes I add a yogurt in with my dinner to fill in for the leftover calories- but I'm thinking of getting the One-A-Day's for teen girls. That way I can get all my vitamins in. I don't like drinking much else other than water though, because it adds to the fat and caloric intake.
Thanks for the other advice kvekke and elle, but I went onto phord and it said my calorie intake should be around 1300, and usually I'm not hungry after my caloric intake for the day.. I am losing a steady 11 lb. per week, and my older sister (26 yrs.) has been giving me advice to maintaining my diet. I've researched countless websites, and they all say intakes ranging from 2200 to 1300 calories, so it's kind of hard to determine exactly where I should be. But I calculated how many pounds I'd be able to lose with eating as much as you said, and that would only be around 5 or 6 pounds in the next 4 months! I really don't wanna wait that long!
11 lbs??? a week?? please say that was a typo!
and Im sorry for saying this but your older sister should not help you in maintaining a diet of that few cals... If you absolutely want to lose some weight you would have to do it the slow way, thats the only way that works. Crash-dieting will only be destuctive in every way. But seriously, consider you have a growing body, be a smart girl and appreciate the body you have now! your at a great weight! I would love to be at 130 lbs and Im only 1'' higher than you!
Everyone here is jumping on the "too few" bandwagon and advising you that you need more calories, but please know we're advising more calories based on our own experiences and knowledge, only to help you, not to cut you down. I know it's hard to be a teen girl. There's a lot of pressure (real or imagined) to look perfect. Not to mention all the different changes that are happening hormonally that make you feel bad physically and emotionally. All our bodies are different, and you really must treat yours well by giving it enough calories. I'm 23 now, and I'm just starting to really love and respect my body, inside and out. You have to treat it right (feed it enough, give it activity). Have you considered focusing on loving and respecting yourself and your body first? You can eat a healthy diet along with the positive-self image attitude and you will get to where you want to be, but you have to really love and respect yourself to make sure you're healthy. With intention, you can subvert the unrealistic (and unhealthy) pressures of teen life.
Original Post by durgy:
Original Post by elle1984:
You used phord? How come since it is only for use for ages 18 and older. You daily calories needs at 15 are a lot higher than someone who is 18 (In case it is the age you put)
In advanced settings on phord you can allow for kids calorie numbers.
That doesn't make it accurate for kids - it just doesn't refuse to answer.
NYCgirl's sticky in weight loss has a link for calorie counters appropriate for teens.
oh dear! I agree with everyone else-- you are eating far, far too few calories. you weigh 20 lbs less than most of my friends at your height and age, and they're perfectly slender! even my 5'3, 130 lbs friend only wears a size 3. and losing 11 lbs a week isn't healthy under any circumstances! the difference in size between you and the people I'm familiar with could be a matter of muscle tone, in which case you might be able to safely lose weight, but you shouldn't lose more than 2 lbs a week. it's depressing slow, I know, but it's much better for your body.
remember, just because you can lost that much a week doesn't mean you should! you need to take care of your body--that means keeping it healthy AND beautiful. you shouldn't give up one for the other!
I'm sorry to be so blunt, however I believe you need counseling. You have a serious image problem if you believe you need to loose weight. I'm 5 foot even and I was at one point 124 lbs, and no one thought I was overweight when I was, probably because I was a curvy 124 lb and at 116 lbs. in size 4 jeans age 27 I still am. Running that much I'm shocked you don't pass out with how little you eat. You need more vitamins and calcium, and above all else you need to be an average teen and enjoy your high metabolism while you can.
Cucumbers are my fave too:-)
Enjoy your body and your life right now, because you're not going to weigh 113 pounds at 5'7'' (and likely taller when you're older) for the rest of your life. Beginning a diet at an early age is a certain way to develop an unhealthy relationship with food. Be healthy and trim, but aiming for such an immature weight will only lead to disappointment. Learn to love your new womanly curves, and expect your body to change entirely in the next 10 years.
Original Post by kvekke:
Original Post by beatlelee7:
stuescher- Sometimes I add a yogurt in with my dinner to fill in for the leftover calories- but I'm thinking of getting the One-A-Day's for teen girls. That way I can get all my vitamins in. I don't like drinking much else other than water though, because it adds to the fat and caloric intake.
Thanks for the other advice kvekke and elle, but I went onto phord and it said my calorie intake should be around 1300, and usually I'm not hungry after my caloric intake for the day.. I am losing a steady 11 lb. per week, and my older sister (26 yrs.) has been giving me advice to maintaining my diet. I've researched countless websites, and they all say intakes ranging from 2200 to 1300 calories, so it's kind of hard to determine exactly where I should be. But I calculated how many pounds I'd be able to lose with eating as much as you said, and that would only be around 5 or 6 pounds in the next 4 months! I really don't wanna wait that long!
11 lbs??? a week?? please say that was a typo!
and Im sorry for saying this but your older sister should not help you in maintaining a diet of that few cals... If you absolutely want to lose some weight you would have to do it the slow way, thats the only way that works. Crash-dieting will only be destuctive in every way. But seriously, consider you have a growing body, be a smart girl and appreciate the body you have now! your at a great weight! I would love to be at 130 lbs and Im only 1'' higher than you!
Oh my haha yes that was a typo, 1 lb. per week*
Original Post by missmiss21:
I'm sorry to be so blunt, however I believe you need counseling. You have a serious image problem if you believe you need to loose weight. I'm 5 foot even and I was at one point 124 lbs, and no one thought I was overweight when I was, probably because I was a curvy 124 lb and at 116 lbs. in size 4 jeans age 27 I still am. Running that much I'm shocked you don't pass out with how little you eat. You need more vitamins and calcium, and above all else you need to be an average teen and enjoy your high metabolism while you can.
Cucumbers are my fave too:-)
I understand I'm not overweight, I am normal, but I really need to tone some things, and I don't run, I power walk. Also about the vitamins, I'm getting the One-a-Day for teens. But I really appreciate all the advice and support from all you guys.. maybe I should up my caloric intake to my basal metabolic rate- 1390?
I am also 5'7" and much older than you
and I weigh 140. I am very strong, but not bulky because I do yoga three days a week, intense cardio/strength training two days a week, and I bike ride about 50 miles a week. I eat no fewer than 1400 calories a day and no more than 1700. Try to eat more of the good stuff your eating, but incorporate more activities. If you can get into a strength building yoga class you will tone some of those really tough places. I also find biking to be excellent for toning the legs. It would seem that you maybe getting your "ideal body" image from the wrong places. I hope your not attempting to be a "scene girl", that is not a healthy body. Be strong, be healthy, live longer!!!
Also I just realized I'm just about back to the weight I was when I was doing some modeling 115 lbs at 5 ft. I got the job because of my curves... toning is good but you do not want to weigh any less at that height (I wish I could be 5'7). But muscle requires calories to create. Kalaharirose has some good advice for you.
You admit you don't need to lose weight. If you want to "tone" you need to build a little muscle. If you just lose weight, you're going to be skinny fat and still unhappy with how you look.
Eat a lot more, and try lifting weights, or at the very least try a body weight type of program. I promise you won't look bulky. Do NOT freak out if you gain a few pounds when you start, or if you feel like your muscles are getting "huge." Stick with it for a few weeks and see how you feel when the initial water retention from starting a new program subsides. I will bet that if you eat enough and lift heavy things, you'll be way more "toned" than if you just lose more weight.
What's the worst that could happen? If you end up hating the results a month or two from now, you can stop. But if you don't try it, you'll never know.
I'm not sure if its too little, but the contents of what you are eating aren't very helpful. Ask yourself if your body reeeallly needs 20 mini pretzyls - its just white processed carbs! How about in stead of that for a snack, you could put like a cube of fat free feta cheese and a couble crackers. That gives you like 8 g of protein!
Think of it this way - add protein to your diet whenever you can. I'm not sure if it speeds up weight loss or metab, but more than anything, our bodies need protien. It should be the first ingredient on your list!
So maybe cut out the popcorn too. And peanut butter - is amazing. And protein but too much fat. You can find something with less fat and same protein, maybe?
Also, if you want, add salads ! There like 10 calories for the lettuce, just watch your dressing. Then you can add things like fat free feta cheese, olives, chicken. Best ever!
Don't think so much about calories, you'll become obsessive (I went through it all!) because our bodies burns a rough about of cals a day. Its not like set in stone, 1500. its around there, and its constantly working to burn calories.
But otehr than that sounds good keep up the healthy eating!
