I'm 19 going on 20, 5'6", and at the moment i have very little time for exercise at least untill school starts up again. this summer ive been working nonstop and only getting to the gym or whatever about 1-2 times a week. when i move back up to school tho it should get a little more consistent. anyway.. i got down to my goal weight which was 127. i was soo psyched. then i started bingeing.. this went on for about a month..the binges werent like horrrrrible, considering if i woulda averaged them out with the rest of the week it woulda brought me to about 1700-1900 cals a day..but right b4 vacation i was up about 10ish poundss (which im HOPING was mostly water/food because if not im in some serious trouble..) but i decided i was going to put my scale away for a while at that point. went on vacation, ate whatever i wanted for three days, came home and decided i wasnt going to be super strict on myself at least till i get back to school. i have been trying to keep my calories low but the past two days ive ended up somewhere around 1800. i was wondering if anyone knew what would be a good number for me to eat to get back to about 130ish? I'm scared to keep eating more, i dont want that ten pounds to turn into more. i also dont want to keep bingeing so i wanna be able to eat more.. idk what to do :(
Using the CC calculator (http://caloriecount.about.com/cc/calories-bur ned.php )and estimating your activity level at "light" (which maybe should have been "moderate" considering that you are working "nonstop" and you will start exercising once school starts up) I came up with you can consume 1900 calories at weight 130 and MAINTAIN.
My main suggestion would be to eat healthy meals (around 5-6 a day), and particularly start the day off with a good, high protein breakfast. If you have time, you could log your calories or at least weigh once every couple of days, at the same time of day. Don't jump into any really fast, low-calorie diet that will take the weight off, but later will make you want to binge.
Set a realistic goal of, if you really need to, losing 5 pounds over a 5 week to 8 week period. Personally, I would think for an active female teen, that 1800-2000 calories would be the minimum to maintain. It is usually recommended that adult females do not go below 1500 calories a day to lose weight.
Best of luck with your diet, exercise, and school.
One thing that has worked really well for me in the past is to identify healthy snacks that I already like and try to always keep them around so when I'm tempted to eat when I shouldn't I can grab them and not feel guilty about it. A couple I love that are much better than chips, candy, or junk food are homemade hummus or guacamole with carrot sticks or other vegetables. They really fill you up! They're not necessarily super low calorie, but it's healthy fats and stuff (which is why its filling). Just don't worry too much or you'll stress yourself into eating more!
Original Post by tapilou:
One thing that has worked really well for me in the past is to identify healthy snacks that I already like and try to always keep them around so when I'm tempted to eat when I shouldn't I can grab them and not feel guilty about it. A couple I love that are much better than chips, candy, or junk food are homemade hummus or guacamole with carrot sticks or other vegetables. They really fill you up! They're not necessarily super low calorie, but it's healthy fats and stuff (which is why its filling). Just don't worry too much or you'll stress yourself into eating more!
This has also worked for me. Filling up on fruits and veggies throughout the day, rather than sugary/high fat foods, has really made a positive change to my diet.
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