Weight Loss
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Losing a little weight after recovery? I need to.


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Hey everyone, I am 5 foot 9 and a 19 year old female who goes to college.  At my lowest I was 125 and very unhealthy, last time I got weighed I was around 145 to 150ish.  My ideal weight is 140, and this is how I have revamped my diet, because I want to get back to 140...can somebody please look at my meals and tell me if you think I will loose weight?

(I excercise and burn 300 or 400 calories 3 to 4 days a week and walk all around campus)

Breakfast is usually around 300 to 350 calories, and my usuals are either a protein bar or greek yogurt and kashi go lean crunch.

Lunch is also the same calorie range and is either a sandwich with two slices of 80 calorie wheat bread and cheese and ham.

I usually have a 100 or 200 calorie snack in between lunch and dinner, and for dinner I usually eat 400 calories.  (Chicken usually and green beans or just meat and veggies.)

And to keep me full over night, I always have a big bowl of oatmeal before bed.  (330)

This it basically JUST keeping me full enough throughout the day, but I want others advice...does it seem like I'm eating too much?  When I see it all written down it seems like a lot.  :(

Thank you for your time

19 Replies (last)

Nope, you are not eating too much.  Might even be too little since you are under 21 and taller...

Your BMR is 1500 and you probably burn about 2000 calories on days that you DON'T work out. Meaning about 2300-2400 calories on days that you DO work out. I would try to maintain a 500 calorie deficit per day at most, which would equate to losing a pound a week. This would mean eating at least 1500 calories on days that you don't work out and at least 1800-1900 calories on days that you do work out. And PLEASE be careful that you are ready recovery-wise before you start this. You DO NOT want to relapse. Good luck!

Original Post by caitlinelise10:

Your BMR is 1500 and you probably burn about 2000 calories on days that you DON'T work out. Meaning about 2300-2400 calories on days that you DO work out. I would try to maintain a 500 calorie deficit per day at most, which would equate to losing a pound a week. This would mean eating at least 1500 calories on days that you don't work out and at least 1800-1900 calories on days that you do work out. And PLEASE be careful that you are ready recovery-wise before you start this. You DO NOT want to relapse. Good luck!

If she was over 21, her BMR would be 1520, add about 300 to that for being under 21 (organ development, etc) and her BMR is 1820, and she should not eat below that.

Original Post by caitlinelise10:

Your BMR is 1500 and you probably burn about 2000 calories on days that you DON'T work out. Meaning about 2300-2400 calories on days that you DO work out. I would try to maintain a 500 calorie deficit per day at most, which would equate to losing a pound a week. This would mean eating at least 1500 calories on days that you don't work out and at least 1800-1900 calories on days that you do work out. And PLEASE be careful that you are ready recovery-wise before you start this. You DO NOT want to relapse. Good luck!

So if I eat 1500 on days I don't work out and 1800 on days I do, do you think I would still lose weight?  Also, thanks for the ED concern :) I will be safe and careful I promise!

Original Post by againstmexo:

Original Post by caitlinelise10:

Your BMR is 1500 and you probably burn about 2000 calories on days that you DON'T work out. Meaning about 2300-2400 calories on days that you DO work out. I would try to maintain a 500 calorie deficit per day at most, which would equate to losing a pound a week. This would mean eating at least 1500 calories on days that you don't work out and at least 1800-1900 calories on days that you do work out. And PLEASE be careful that you are ready recovery-wise before you start this. You DO NOT want to relapse. Good luck!

So if I eat 1500 on days I don't work out and 1800 on days I do, do you think I would still lose weight?  Also, thanks for the ED concern :) I will be safe and careful I promise!

Add 300 to both those numbers for being under 21.

Original Post by karneykode:

Original Post by againstmexo:

Original Post by caitlinelise10:

Your BMR is 1500 and you probably burn about 2000 calories on days that you DON'T work out. Meaning about 2300-2400 calories on days that you DO work out. I would try to maintain a 500 calorie deficit per day at most, which would equate to losing a pound a week. This would mean eating at least 1500 calories on days that you don't work out and at least 1800-1900 calories on days that you do work out. And PLEASE be careful that you are ready recovery-wise before you start this. You DO NOT want to relapse. Good luck!

So if I eat 1500 on days I don't work out and 1800 on days I do, do you think I would still lose weight?  Also, thanks for the ED concern :) I will be safe and careful I promise!

Add 300 to both those numbers for being under 21.


I put her age in on my calculator and that's what it came out as.

Original Post by againstmexo:

Original Post by caitlinelise10:

Your BMR is 1500 and you probably burn about 2000 calories on days that you DON'T work out. Meaning about 2300-2400 calories on days that you DO work out. I would try to maintain a 500 calorie deficit per day at most, which would equate to losing a pound a week. This would mean eating at least 1500 calories on days that you don't work out and at least 1800-1900 calories on days that you do work out. And PLEASE be careful that you are ready recovery-wise before you start this. You DO NOT want to relapse. Good luck!

So if I eat 1500 on days I don't work out and 1800 on days I do, do you think I would still lose weight?  Also, thanks for the ED concern :) I will be safe and careful I promise!

Yes you should lose about a pound a week as long as your metabolism is not supporessed from restricting during your ED. How long have you been recovering? How many calories were you eating to recover?

Original Post by caitlinelise10:

Original Post by againstmexo:

Original Post by caitlinelise10:

Your BMR is 1500 and you probably burn about 2000 calories on days that you DON'T work out. Meaning about 2300-2400 calories on days that you DO work out. I would try to maintain a 500 calorie deficit per day at most, which would equate to losing a pound a week. This would mean eating at least 1500 calories on days that you don't work out and at least 1800-1900 calories on days that you do work out. And PLEASE be careful that you are ready recovery-wise before you start this. You DO NOT want to relapse. Good luck!

So if I eat 1500 on days I don't work out and 1800 on days I do, do you think I would still lose weight?  Also, thanks for the ED concern :) I will be safe and careful I promise!

Yes you should lose about a pound a week as long as your metabolism is not supporessed from restricting during your ED. How long have you been recovering? How many calories were you eating to recover?

Some of the calculators don't work well for teens. Which one are you using?

Original Post by karneykode:

Original Post by caitlinelise10:

Original Post by againstmexo:

Original Post by caitlinelise10:

Your BMR is 1500 and you probably burn about 2000 calories on days that you DON'T work out. Meaning about 2300-2400 calories on days that you DO work out. I would try to maintain a 500 calorie deficit per day at most, which would equate to losing a pound a week. This would mean eating at least 1500 calories on days that you don't work out and at least 1800-1900 calories on days that you do work out. And PLEASE be careful that you are ready recovery-wise before you start this. You DO NOT want to relapse. Good luck!

So if I eat 1500 on days I don't work out and 1800 on days I do, do you think I would still lose weight?  Also, thanks for the ED concern :) I will be safe and careful I promise!

Yes you should lose about a pound a week as long as your metabolism is not supporessed from restricting during your ED. How long have you been recovering? How many calories were you eating to recover?

Some of the calculators don't work well for teens. Which one are you using?

I used this one: http://www.health-calc.com/diet/energy-expend iture-advanced

And then this one to check: http://www.toneteen.com/tools/metabolism.htm

From what I have read, only teens 18 and under need a different formula, not 21 and under. Where did you hear 21 and under?

I don't know if it's my metabolism, but if I added 300 calories I DEFINITELY would not lose weight...I know from my body.  I have been recovered for about 1 to 2 years now

According to the Baylor College of Medicine site, you burn 1909 while inactive.

Recommendations are that overweight SEDENTARY female teens eat a minimum of 1500 calories to lose weight; overweight, ACTIVE, teen females should eat a minimum of 1800 calories to lose weight.

You are neither overweight, nor sedentary -- eating less than 1800 calories would not be beneficial to you.  because you are already at a healthy weight, you are best to look at a deficit of less than 250 and take a little while longer to lose those vanity pounds.  You are far less likely to fall back into the realm of over restriction.

Original Post by againstmexo:

I don't know if it's my metabolism, but if I added 300 calories I DEFINITELY would not lose weight...I know from my body.  I have been recovered for about 1 to 2 years now


Well you know your body best. I would use this as a starting point, and if you lose weight too quickly, you can always bump up your calories. Good luck and congrats on your recovery.

Original Post by caitlinelise10:

Original Post by karneykode:

Original Post by caitlinelise10:

Original Post by againstmexo:

Original Post by caitlinelise10:

Your BMR is 1500 and you probably burn about 2000 calories on days that you DON'T work out. Meaning about 2300-2400 calories on days that you DO work out. I would try to maintain a 500 calorie deficit per day at most, which would equate to losing a pound a week. This would mean eating at least 1500 calories on days that you don't work out and at least 1800-1900 calories on days that you do work out. And PLEASE be careful that you are ready recovery-wise before you start this. You DO NOT want to relapse. Good luck!

So if I eat 1500 on days I don't work out and 1800 on days I do, do you think I would still lose weight?  Also, thanks for the ED concern :) I will be safe and careful I promise!

Yes you should lose about a pound a week as long as your metabolism is not supporessed from restricting during your ED. How long have you been recovering? How many calories were you eating to recover?

Some of the calculators don't work well for teens. Which one are you using?

I used this one: http://www.health-calc.com/diet/energy-expend iture-advanced

And then this one to check: http://www.toneteen.com/tools/metabolism.htm

From what I have read, only teens 18 and under need a different formula, not 21 and under. Where did you hear 21 and under?

I used the teen calculator provided by this site:

http://www.bcm.edu/cnrc/healthyeatingcalculat or/eatingCal.html

The first one you linked seems to be broken, where height will never affect the BMR.  The second does zero additional calculations for a 15 year old or a 25 year old.

Original Post by coach_k:

According to the Baylor College of Medicine site, you burn 1909 while inactive.

Recommendations are that overweight SEDENTARY female teens eat a minimum of 1500 calories to lose weight; overweight, ACTIVE, teen females should eat a minimum of 1800 calories to lose weight.

You are neither overweight, nor sedentary -- eating less than 1800 calories would not be beneficial to you.  because you are already at a healthy weight, you are best to look at a deficit of less than 250 and take a little while longer to lose those vanity pounds.  You are far less likely to fall back into the realm of over restriction.

I agree that slower is better, especially in your case, as coach k said. It would not be a bad idea to eat 1800 every day. Then you would have a 500 calorie deficit when you work out and a 200 calorie deficit on your sedentary days. That's not a bad place to start and as coach k said, you are less likely to relapse.

Karney,

On the first one, height doesn't affect it because taller people generally have more mass. The mass is what's changing it.

On the second one, when I change the age from 15 to 25, I do get a difference.

ETA: This is a pediatric calculator and it comes out to the same thing as the others: http://www.pediatriconcall.com/fordoctor/pedc alc/basel_energy_expenditure.aspx

Original Post by caitlinelise10:

Karney,

On the first one, height doesn't affect it because taller people generally have more mass. The mass is what's changing it.

On the second one, when I change the age from 15 to 25, I do get a difference.

a 70 calorie difference, which is using the normal age part to the BMR equation.  It is not differentiating the needs of someone with a developing body (under 21).  Poke around the forums for a bit. read other topics and all the stickies.  You will find I am anything but alone in my recommendations.

Playing around with the one you suggested, I was able to get a 15 year old under 1500 calories (1300 to be exact)...I doubt that is accurate.

Original Post by karneykode:

Original Post by caitlinelise10:

Karney,

On the first one, height doesn't affect it because taller people generally have more mass. The mass is what's changing it.

On the second one, when I change the age from 15 to 25, I do get a difference.

a 70 calorie difference, which is using the normal age part to the BMR equation.  It is not differentiating the needs of someone with a developing body (under 21).  Poke around the forums for a bit. read other topics and all the stickies.  You will find I am anything but alone in my recommendations.

Is there a reputable source that recommends this that you can point me to, or just a bunch of people on a forum?

Thank you so much everybody for your replies!

I definitely DO aim to do it slowly and healthily, seeing as how I have no desire to drastically decrease my calories like I used to.  Also, it is only 8 "vanity" pounds I want to lose, I won't get under 140, which is the difference between my unhealthy mindset of getting as low as I could.  I will be sure to eat at a bare minimum 1500, and if I'm hungry, to not deny myself a few more hundred.

19 Replies
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