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louise
New Member
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Posted: 20 June 2011 03:43 pm |
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Yes I like everyone else on this board, I just can't lose weight!
I'm 5' 9", weigh 140 pounds and (currently) go to the gym 3 or4 times a week.
Each time I go to the gym I burn (according to the probably very inaccurate treadmill) about 200 calories.
Can anyone work out how much I should be eating in order to lose weight?
Thanks very much!
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Nir
Senior Administrator
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Posted: 20 June 2011 09:10 pm |
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Your BMI is 20.7; therefore I recommend eating no lower than your unadjusted RMR. You didn't state your age but regardless this will work out at around 1400. You should then be able to lose approximately 1lb per week.
Increasing your activity could help with weight as well as health, everyone should be aiming for 5+ hours of activity per week.
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whitneyrf
New Member
| Joined: | 28 June 2011 |
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| Posts: | 2 |
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Posted: 29 June 2011 02:00 am |
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I'm getting confused with the calorie deficit thing... I have been working my butt off doing P90X for the last 8 out of 9 days. I also walk 2.5 miles at a very brisk pace 2-3 days a week as well as did Zumba cardio twice in the last 9 days. So how have I gained 4 pounds in the last 4 days??????? Before the gain I ping ponged all week from 139 to 140, i didnt weigh myself over the weekend or monday but when i got on the scale tuesday (today) i was 4 pounds heavier (143.6).... what is going on?
I eat a low carb diet (no more than 20carbs) and most recently have been eating mainly protein for my meals so ive been well under 20 carbs. I've been taking a fat burners for two weeks and drink a protien shot of 26grams of protien after my work outs everyday... Below is what i did today...
According to what I logged in to My Fitness Pal App on my phone I ate 680 calories and burned 794 creating a deficit of 114 calories.... This is where i get confused. do i need to increase my exercise to burn 500 calories more that what i ate to lose 2 pounds a day?? Because the walking and P90x was and hr and half already... do i need to work out 5 hr a day to create that kind of deficit??? If i increas my calories will that mean even more exercise? I'm confused. Please help me, How many calories should i eat a day and how many calories a day do i need to burn to lose 2 pounds a week?
7:30AM - 2 Fat burner pills(OxyElite Pro) & 1 toning pill ( CLA, fish oil etc)
9AM - 1/2 cup of oatmeal (water and splenda)
11 AM - 1 ounce of peanuts
12:45 -1 Fat burner pill & 2 Toning pills
1PM - 1/2 Avacado, 1 can tuna, 2 TBSP Ranch Dressing
2p - ounce pork rinds & 2 sugar free saltwater taffy candies
8:30 - small piece of sausage & 1 Toning pill
All day - 1 gallon of water
P90X Cardio - Burned 350 Calories (heart rate monitor)
Walked 2.5 miles - Burned 445 Calories (fast pace)
Thanks,
Whitney
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Nir
Senior Administrator
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Posted: 29 June 2011 09:40 pm |
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Hi Whitney,
I am lacking some basic details. I shall I assume you are 5'5" and 20 years old for the purpose of calculation.
The healthy BMI range is reasonably wide and you are within it. I'm not saying you should not lose a bit but CRASH DIETING is counter-productive.
You said you're confused about deficits - and I agree. You are not factoring in your Resting Metabolic Rate, which for the figures I guessed would be 1,406.
So let's run through your figures, with the above assumptions:
if you are sedentary, do no exercise, your energy requirements are 1,406 x 1.2 = 1,687
Your calorie needs (calories burnt) = 1687 + 794 = 2481
(it is possible you might be slightly over-estimating your exercise calories but probably not by too much)
Calorie eaten = 680
Deficit is the differnce between calories burnt and calories eaten
2481 - 680 = 1,801
1) your deficit is too large - it should be no more than 30% of your total calories burnt
2) your calories eaten is too little, they need to at least be your RMR, so about 1400
Have you done yourself damage? the longer you've done this, the greater the damage. How many weeks have you been eating less than 1400?
Please read the tutorial: http://www.caloriesperhour.com/tutorial.php
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whitneyrf
New Member
| Joined: | 28 June 2011 |
| Location: | |
| Posts: | 2 |
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Posted: 29 June 2011 09:56 pm |
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Hi Nir,
Thanks for responding so quick!
Lets see i'm 5'3" and 35 yrs old. As far as my diet goes I eat until full and mostly protien, sometimes only. I recently have been eating less because the fat burner has almost completely taken away my appetite. I didn't set out to eat to few calories, and actually didnt realize it was sooo low until I calculated it on the My Fitness Pal App. I have been doing this for about 2 weeks now... I feel healthy, no issues... I am making it a point to eat more through out the day, but i feel like im gorging since i have no appetite and am drinking 3 liters of water through out the day.
So with the new info as far as age and height, does the info below still apply?
Thanks!
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Nir
Senior Administrator
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Posted: 29 June 2011 11:44 pm |
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slight adjustments to the numbers
unadjusted RMR 1299
sedentary = 1559
total burned = 1559 + 794 = 2353 (approx)
Advice would be to not eat below 1,300.
As above, you don't want to create too radical a deficit. Eating so little means your deficit is about 70% of total calories burnt i.e. you're eating less than a third of your calorie requirements, this is a recipe for disaster.
Instead of taking pills to suppress your appetite you should be eating vegetables to fill yourself up (and provide useful nutrition to your body)
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meep1981
New Member
| Joined: | 28 May 2012 |
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| Posts: | 1 |
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Posted: 28 May 2012 04:26 pm |
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| Hi I've been trying a plan which doesn't count calories but focuses on eating the right foods. I find that it isn't a diet but is my solution to losing weight in an easy way without starving or counting calories. My partner has also lost weight this way too and he has struggled for years
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BelaEric
New Member
| Joined: | 2 July 2012 |
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| Posts: | 1 |
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Posted: 2 July 2012 02:46 pm |
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This is certainly all fairly simple and it totally does work if you can make certain you count the calories which you eat and never 'cheat' simply because keep in mind that you're primarily cheating your own self! If you would like to know the response to the query 'what number of calories should you consume a day' then take a look at this next segment.
useful information - howmanycalorieshouldieataday.com
Because we made crystal clear, if you need to understand the the answer to 'how many calories must I reduce weight?' you might be basically utilizing the preceding calculations and after that setting yourself a reduced expectation of calories on a daily basis which you should never exceed. If you wish to learn more info on the calories contained in a large number of standard foods and fluids then remember to have a look across the other internet pages on our blog.
Keep in mind that our what number of calories do I need to have a day to shed weight calculator is the easiest way to determine the sheer numbers of calories that you need to be ingesting and given that you have got a handful of exact particulars on yourself and a calculator you are about to have zero complications in the maintenance of weight or slimming down when you need it by just fine-tuning the calories that you choose to try to eat.Last edited on 2 July 2012 07:16 pm by
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swordx85
New Member
| Joined: | 28 July 2012 |
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| Posts: | 1 |
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Posted: 28 July 2012 04:39 pm |
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louise wrote:
Yes I like everyone else on this board, I just can't lose weight!
I'm 5' 9", weigh 140 pounds and (currently) go to the gym 3 or4 times a week.
Each time I go to the gym I burn (according to the probably very inaccurate treadmill) about 200 calories.
Can anyone work out how much I should be eating in order to lose weight?
Thanks very much!
I dont think losing weight is such hard. I also tried anythink you can think of before. But later I participated to a seminar about losing weight and paid to much money:(
I wrote down tips to my blog, you do not have to pay so many money :)
Please read my blog and comment on it.
http://easytipscollection.wordpress.com/
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