Please, I really need some help with calorie intake!!!

Hello everyone. Well, I am new to Calorie Count. I started on October 15. I am 23, 5'2'' and I started at 237 pounds. I am now down to 226 (and this was very encouraging), but all weight loss has stopped. Everywhere I look on the Internet it says that I should have a calorie deficit of 1000 if I want to lose weight and I really do. I have been "the fat girl" since preschool and it's time for me. I have done all the diets out there and only have lost a max 20 pounds on any of them. I feel like I will be fat forever if I don't get feedback on this calorie issue. I aim for 1200 (seems to be the weight loss magic number of calories that I am seeing from everyone), but I rarely reach it. I think I eat like 1050 average. My treadmill says that I burn exactly 225 every day and I sometimes do some other stuff (like crunches or 5 lb weights). Otherwise, i am completely sedentary. Why has weight loss stopped and how many calories should I be eating to lose? I want to lose as fast as possible, and I know everyone will just say that slower is better etc. but I can't take being fat for much longer!!! HELP!!!

I'm a little bit old, a tiny bit shorter and a little less weight, but still very close (28, 5'1.75" about 208lb) so I imagine your burn meter is about the same as mine. Mine is about 1940 so yours is maybe closer to 2,000. 1200-1500 calories a day is about right, I average out closer to 1200.

I believe most initial weight loss is water weight? If you have a calorie deficit of 1,000 a day this will equal 2 lbs a week (3500 calories = 1 lb, 1000*7=7000) If your default burn is 2000, you bump it up to 2200 and eat 1200 calories you will lose, on average, 2lbs a week... of course if you slip up, sodium, undigested food will/can/does throw that number way off sometimes.

How often do you weigh yourself? Do you use the same scale? Do you weigh the same time of day? Do you log ALL of your foods, every little tiny bit?

I weigh myself every day right when I wake up on the same scale. I log every tiny piece of matter I put into my mouth.

11 pounds in 19 days is fantastic! I wouldn't stress too much about if it continues coming off this fast - cause it won't. That much weight that fast is over 2k deficit a day - very unhealthy to continue the entire time.

It isn't just about weight loss. It is a new way of eating, and exercising - for the rest of your life. You do not get to drop a bunch of weight really fast, by watching what you eat and working your butt off - only to turn around and not watch calories, eat anything. Exercise will also be a part of life forever.

It is still hard for me to accept that at 50 I wont go out to a restaurant and order whatever i want just cause it will taste wonderful and sit on my butt all day. I will have to be conscious of foods always, and I will have to keep moving.

Same for you.

A girl on here, Beck, reads a book by someone named Beck and she has said before something about weighing every day and logging the weight everyday - and onyl then can you see over time a change, and you would also be able to see how certain foods effect daily weight. Like high sodium the day before, or hormones.

We have a weekly weigh in, so come join us there too, and we can watch the numbers go down with you :)

You're doing great Penny 19 lbs in a just a few weeks, that's fantastic.  It's gonna take time, it takes us all time,  I'm hovering right around 20 lbs myself and I started on 08/29.  Just keep going you'll make it! 

We have a weekly weigh in, so come join us there too, and we can watch the numbers go down with you :)

What forum should I go to and what days do you guys do it?

Also, are calories the only thing that you need to count? Like should I be under a certain amount of fat, sugar, carbs, sodium and cholesterol every day? Should I be above a certain amount of fiber and protein? Should I not eat carbs or sodium after a certain hour at night? Usually I try to stick to this:

Calories - 1,200

Carbohydrates - 55% (660 calories) 165 grams

    Sugar - 10% (120 of the 660) 30 grams
    
Protein - 15% (180 calories) 45 grams

Fat - 30% (360 calories) 40 grams

    Saturated Fat - 10% (120 of the 360) 13 1/3 grams

Cholesterol - less than 200 mg

Fiber - at least 16 grams

Sodium - less than 2,000 mg

1050 is not enough calories - your body is in the mode where it thinks the nutrients are limited so it will hold on to everything it can.  That is why weight loss has stopped.

You need to get a minimum of 1200 calories as an adult female.  Trying to have the mentality of losing as fast as possible will only lead to frustration and eventually quitting.

You need to take some time to find out what a good calorie intake should be.  You didn't state your maintenance calories or what activity level you entered.

I entered the stats you provided over at phord's calculator, and it came up with this:  EAT 1786 calories :: BURN 2572 calories :: LOSE 1.57 lb per week

It basically says that your basic needs are 1786 - what you need for your body to function.  With an exercise level of "A  Little More Active", it would want you to burn 2572 a day (so 786 of exercise) to lose 1.57lbs.  At your size, that's a pretty realistic goal.

As you get settled into this, you may see larger losses at first as your body adjusts. 

http://www.phord.com/cc/

Original Post by pennylane126:

I weigh myself every day right when I wake up on the same scale. I log every tiny piece of matter I put into my mouth.

 Oh - and stop this.  Don't be concerned about numbers on the scale as it will just frustrate you when you see normal fluctuations.  Tyler over at 344pounds posted some observations about this:

www.344pounds.com/2009/10/observing-scale-wei ght-fluctuations/

One example was weighing himself before and after he went to the movies and had a popcorn and a soda - it showed he gained 7 pounds.

Weigh once every couple of weeks or a month until you get used to this

Calories - 1,200

Carbohydrates - 55% (660 calories) 165 grams

    Sugar - 10% (120 of the 660) 30 grams
    
Protein - 15% (180 calories) 45 grams

Fat - 30% (360 calories) 40 grams

    Saturated Fat - 10% (120 of the 360) 13 1/3 grams

Cholesterol - less than 200 mg

Fiber - at least 16 grams

Sodium - less than 2,000 mg

Fat - 33.4% (1,470 grams)
Protein - 20.6% (2,044 grams)
Carbohydrates - 44.1% (4,369 grams)
Alcohol - 1.8% (103 grams)
Other - 0%

Daily Calorie Intake - 1,247 cals
Daily Sodium Intake - 2,574 mg
Daily Sugar Intake - 41 grams
Daily Cholesterol Intake - 148 mg
Daily Saturated Fat Intake - 18 grams
Daily Fiber Intake - 21 grams

This is mine for the entire month of October. Women should get around 25-30 g fiber a day. Mine is coming up slowly, and saturated fat I am more aware of, its coming down.

The 5lb weights you are using.... aren't really doing anything. You need real weight training to build muscle (not like insane muscle) but lets face it, the more weight people gain its pretty basic they do less, use less muscle, and lose more muscle. Fact is, the more muscle you have, the more calories you burn by default.

Couple things - speak with your doctor, they can make sure your heart is ok for working out, its like a 45 second test. You doctor can also advice you on calories in vs calories out. If you don't have a gym, ask your doctor also to check your % body fat. That is a far better way to see how you improve than anything a BMI calculator or scale can tell you.

Your analysis seems fine enough to me, maybe just add a bit more fiber and protein - trade out some of the carbs for carbs with more fiber(like a higher fiber cereal or bread), either way, you are doing fine! :)

Well, that isn't what I am doing, it's what I figured from reading on the Internet. I was just wondering if that is what you should be getting.

Also, I don't have a doctor or a gym or any money so the five pound weights will just have to do. My scale supposedly tells me my body fat % - it says 49% which is crazy to me. And my heart is fine - I'm 23, it better be. And I am not really focused on gaining any muscle just yet.

Also, this is what I don't get. Everyone keeps talking about this "starvation mode" thing, but last time I checked - starving people are pretty damn skinny. I'm sure that being over 200 pounds, yet starving, just doesn't make sense. Wouldn't I eventually start losing weight anyway? 

You would eventually start losing weight, yes. But it would be muscle mass and other important parts. The fat would go last. Your hair would also start to fall out and your nails would become brittle. Your teeth would suffer and you would feel ill constantly. That's no way to live. Anorexia is a dangerous disease that shouldn't be played with.

Besides, it would take forever to start seeing weight loss that way. If you do it properly and EAT ENOUGH, you'll see weight loss much faster and feel really good. It will also stay off. Once you start eating again after a period of starvation your body will continue to hoard everything you put into it. So you're more likely to just gain it all back anyway.

Original Post by loviedovieann:

Besides, it would take forever to start seeing weight loss that way. If you do it properly and EAT ENOUGH, you'll see weight loss much faster and feel really good. It will also stay off. Once you start eating again after a period of starvation your body will continue to hoard everything you put into it. So you're more likely to just gain it all back anyway.

Pennylane - that's the key right there - the weight loss will increase and you'll feel so much better.  It isn't teaching you anything to starve yourself - that isn't a healthy lifestyle you can maintain once you near your goal weight.

What will happen is you'll either continue right in to anorexia and death (as you put it "starving people are pretty damn skinny"), or you'll gain it all back and more.

You need to repair a lifetime of bad habits - don't try to do that by replacing them with different bad habits.

Go over to www.344pounds.com and read Tyler's story from the beginning.  He started in January of this year and has lost more than 100 pounds by eating normal foods in moderation and being more active.

His first entries start here: http://www.344pounds.com/page/66/ and count down to his current week 41 where he just posted a 1.2 loss for this week (and 124.8 overall).

I've lost 72lbs so far by following his example (eat in moderation, get more active).

In terms of not having any access to a gym or weights, check out this page for a good bodyweight exercise program:

http://www.nerdfitness.com/blog/2009/07/17/no -gym-no-problem-bodyweight-exercises-and-the- nerd-fitness-challenge/

Don't worry about the pullups - and read the examples of how to do some of the exercises at different levels.  Pushups, for example, can be done on your knees, against the wall, leaning on the 4th or 5th stair, and so on as you build up your strength.

Original Post by loviedovieann:

 Anorexia is a dangerous disease that shouldn't be played with.

I AM NOT ANOREXIC. I ASKED FOR HELP, NOT A DIAGNOSIS.

kdh.

I sooo feel your pain I have lost 81 lbs since April I was eating 700 to 1000 a day even when I worked out. It stopped comming off and I asked and  someone told me I needed to eat more and work out not so many days.  So I cut bk to 4 days from 6 and started eating 1200 a day I lost 5 lbs then it stopped 0 for 1 week then 2 but now it just sets there.  So I dont know what it is with some of us and others do diff.  I am 54 and 5 ft 4 ins.  Hope that helps hang in there we willll get there :)

Original Post by pennylane126:

Original Post by loviedovieann:

 Anorexia is a dangerous disease that shouldn't be played with.

I AM NOT ANOREXIC. I ASKED FOR HELP, NOT A DIAGNOSIS.

 We're trying to help - but unfortunately, no one has the magic bullet to lose weight fast.  We just want you to make a healthy choice and to succeed.

You asked why you stopped losing weight while eating 1000 calories a day and exercising - we told you the  answer was that you weren't eating enough.

Review those links I posted earlier - the calorie calculator (more info than the one here at CC), and Tyler's blog.

Pennylane,

If you are eyeballing your portions, go back to measuring and count everything.  Go for the 1200 a day, but try to up your exersize during the day.  If you are a couch sitter like I am , make yourself a "to do" list and force yourself to get up every commerical.  Some days that is the only way I can get anything accomplished   Anything to get you moving more.

  I differ in my opinion of the scale.  For years I have let it govern how I feel, encouraged,discouraged, but really it usually was never ENOUGH weight loss.  I read that everyone's weight loss differs each and every day for different reasons, and I have went so far to log and graph my weight. And honestly, the ups and downs sometimes make little sense at all.  And the guy referenced above who gained 7 lbs after a soda and popcorn at the movies, I totally believe that.  But it wasn't an immediate storage of 7 lbs of fat....  water, salt, full moon....I mean, who really knows.

  Fact is that scale gives you a number, no more.  It is not your self esteem or even your reference  for a good or bad day.  It is just a number.  I weigh everyday to keep me accountable, and that old scale no longer has power over me. Measuring my food to keep me honest, and trying to move my butt more is more of an indicator of my progress than anything else.  I also find that when I am eating more processed foods or take out food,  the scale does not move so much.  I don't know if it is sodium or additives or even if the calories eaten are incorrect.  So get real, use as many whole foods as you can and eat at home as much as you can.  Don't get discouraged.  I have a friend who fills used gallon size milk jugs and uses them as weights, don't know how much they weigh but I would guess more than 5 lbs.   Good luck and don't give up....you are worth the struggle!

FYI, a gallon of water is a little more than 8 pounds.

I've walked to the store and back for Milk (which is a bit heavier) and do curls and shoulder presses with them to pass the time.

Thanks ibeckforme, I am measuring and counting everything. And Alecto, I know YOU'RE trying to help. Loviedovieann was just a little quick to judge I think. And thanks for the links, I have checked them out. I have upped the calories to 1200, but I am still burning around 225 on the treadmill everyday. Some people tell me to do more, some tell me to not work out every day. What do you think? It seems Tyler works out every day.

Tyler is a fiend for the elliptical and treadmill - but he is also very inconsistent in his daily calorie intake.  he might hit 1500 for a few days, but then do 2800 a day over the weekend.  In reality - and at a healthy weight, that is a normal thing to have your calories vary.  But moderation must still prevail and you need to be active.

You should be active everyday - at least 30 minutes.  Doesn't mean you need to hit the gym 7 days a week, but you can get your heartrate up in other ways. My"workout" today consisted of sanding, scrubbing, and painting my garage door.   Total body workout that had me wanting to go to sleep right after dinner.

I also go for walks, do yard work, do stairs, and park out by the cart return areas when I go to the store. 

Every other day, I do the bodyweight exercises at Nerd Fitness that I linked earlier.  Doesn't seem like much when you read it, but it took me 2 weeks to incorporate it because I was so sore from just 20 squats.  I have worked up to 2 sets of Level 1 with some versions of the exercises mixed in from Level 2, and it is a great workout that takes about 15-20 minutes.

"Loviedovieann was just a little quick to judge I think."

I wasn't judging in the least. I'm sorry you took offense. In layman's terms anorexia is not eating to get skinny. You openly asked about it and I was just saying that it's a serious disease and no way to live. NOT THAT YOU HAD IT. The "you" was hypothetical. In the future I'll be more clear in my posts. 

Alecto, thanks. I get what you are saying. I actually started those nerd fitness exercises yesterday. I like it. I think I will incorporate it with the treadmill that I do here at home. I do wish I had a yard (live in an apartment), I love yard work for some reason.

And loviedovieann, no problem. I am not offended. I was a little worried that I saw that word anywhere in the forum because obviously, we are all here to do this in a healthy way. I get the general pronoun now. But, I don't think anyone would consider a person who eats just 150 calories less than they should be anorexic. i certainly eat and I would never be able to NOT eat, just to get skinny. Heck, if I don't eat by 2 hours after I wake up, I already get nauseous! You were just trying to help too, so thanks.

And to everyone, thank you for the advice. I think I can up the calories a little. I was just scared to eat too much, I think. I did eat 1200 for the last two or three days and now the weight loss has started back up.