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Jade
New Member
| Joined: | 17 March 2006 |
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| Posts: | 22 |
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Posted: 18 March 2006 06:53 am |
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Hello, I am 19, F, 195lbs. I do not have a thyroid problem, I do not have diabetes, and I’ve had my blood tested for just about everything imaginable. I have been over weight for as long as I can remember. I was 150 at age 16 and gained 40 lbs in two years for apparently no reason. In all my life I’ve never been able to lose more than ten pounds no matter how much I exercise.
MY WORK OUT: four days a week at the gym, full hour cardio. Free weights and sit ups for about half an hour, three days a week. One hour competitive Racquetball one day a week. Sauna half hour one day a week. (Please note that I had my work out set up by a trainer at the gym for maximum results)
MY FOOD INTAKE: (I’m a very picky eater) B - Oatmeal and toast. L - Chicken Soup and Biscuit S - Apple or grapes. D - Chicken Soup or Grilled chicken breast w/ corn + mashed potatoes. I also take One-a-Day weight loss and chromium. I drink an average of 90-120 oz of water a day and usually have a 12 oz glass of milk and one or two 8 oz glasses of orange juice. (diet may very but this is average and YES I’m properly monitoring my portions, most of the time I’m UNDER the recommended portions. Example; half can of soup is one serving, I eat a third)
JUNK FOOD: A 20 oz coke once a week, if that.
INTAKE VS OUTPUT: 900-1500 intake (if I force myself) vs. 2500 minimum output (up to 4000 depending on the day)
RESULTS IN FOUR MONTHS: Three pounds lost, two inches over all.
During the summer I get even more active because I love to bike, kayak, play baseball, and tennis. And yet that is when I generally put on weight. As is, I’m fairly active, my day being split between babysitting 13 hours a day, cleaning, and feeding the 14 some animals around the house and in the barn.
I do have a tendency to forget to eat, going almost a month eating only one meal a day before my mom noticed and started monitoring my food intake. This is not from wanting to starve myself but simply from lack of hunger.
Anyway, if anybody has any idea what I’m doing wrong and what I can do to PLEASE start seeing results I’d really appreciate it. Four months and only 3 lbs and two inches is really depressing.
Jade.
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Peter
Founder, caloriesperhour.com
| Joined: | 24 May 2005 |
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| Posts: | 4178 |
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Posted: 18 March 2006 09:25 am |
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You gave a good description so it's easy for me to guess that you're eating way too little. Your body thinks you're starving and is doing everything it can to conserve your fat and save your life.
I can't imagine how you have the energy to do all that activity on as little as 900 calories a day.
I suggest you read the replies to other posts similar to yours, and start reading the FAQ... while you wait for others to reply.
I think you'll learn that the answer to being slim is learning to eat well, and that eating too little can be counter-productive.
Good post. Welcome!
Peter
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NevD
New Member
| Joined: | 26 October 2005 |
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| Posts: | 1536 |
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Posted: 18 March 2006 05:28 pm |
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As Peter suggests, Jade, you've discovered the hard way that under-eating is one of the least-efficient ways to achieve weight loss.
It's a hard thing to accept - that eating more will promote weight loss, but I discovered in my own case that it was true. I had to eat less than I did when I was overeating, but more than I ate when I was 'dieting'.
The good news is, once I found the formula and stuck to it, I got in shape fast and stayed that way! It can be done, but first you need to reverse the effect you've had in slowing down your metabolism.
My calc shows (I've guessed you're 5'4'' tall, since you don't mention height) that even if you were lightly active you should eat around 2000 calories a day - and lose weight. If you were moderately active, that would rise to 2250 cals. If you go for 2000, however, that should result in faster, but safe, loss.
As you begin to lose weight, you keep tapering those 2000 calories down to suit your new weight...
This approach works for most people who try it. You know the lack of success you got with your old approach, so give this a go!
Good luck...
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Krinkala
Member
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Posted: 18 March 2006 07:32 pm |
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Hi Jade,
I concur with the others that your body is holding onto the weight because you are eating too few calories. It thinks you are in the middle of a drought, a famine and it thinks you are starving and your life has been threatened. You see how we are programmed for survival?
You really need to pay attention to eating throughout the day. It is hard on your body to go without food for long periods of times, even if you don't feel it. As you get older, it can be damaging. It might help you, not to just count calories, but to pay attention to whether you are fulfilling your nutritional requirements by eating a well rounded and varied diet. There is no way you are getting enough nutrition at your regular calorie levels, which is another reason your body thinks it is starving - because it is!
Yes, overweight people can be starving. You can need a particular nutrient and never feel satisfied and keep eating and eating to try to fill that need, but if you don't eat the right ingredient - maybe you would find it in spinach, for example - eating a loaf of bread will not satisfy that need and you'd still be starving your body of an essential ingredient. Yes, people have died from malnutrition when they were obese.
Pack a small cooler of healthy foods when you go out and have something to eat every 2 to 3 hours, okay?
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Jade
New Member
| Joined: | 17 March 2006 |
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| Posts: | 22 |
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Posted: 20 March 2006 04:50 am |
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First, thanks to all of you for the advice. I swear I’m not intentionally trying to starve myself, I just don’t get hungry.
I did an experiment the last two days. Saturday I ate a “large” breakfast and timed myself to see when I felt hungry. The results were 5:30 a.m. (breakfast) to 2:00 p.m. And that’s while babysitting a one and two year old, and had plenty of energy to go to the gym. Today I age a regular sized breakfast (for me) and made myself eat every three hours. I ended up feeling drained of energy and was almost throwing up at the thought of eating by lunch time.
You know that feeling you get right after Thanksgiving Dinner where you're pants feel too tight and your stomach's yelling at you for eating too much, that's how I feel after eating one cup of lettuce, one ounce of grated cheese, a table spoon of bacon bits, and two table spoons of thousand island dressing. (these measurements are as accurate as my measuring cup and food scale can get)
I guess my real problem right now is figuring out how to eat full sized portions, more often, without making my self sick to my stomach.
So, any ideas? Also, what foods would you recommend?
I’m trying my hardest here guys but I find it very hard to force myself to eat, especially when I know it’s going to make me feel sick and drain me of the energy I need to work out.
Thanks again,
Jade.
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pipermac
Member
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Posted: 20 March 2006 07:54 pm |
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I have to disagree somewhat with some people here.
I do not believe you are eating too little. Starvation mode Is ofton Misunderstood. When someone is truly in starvation mode the Body does not just stop burning Fat. It continues to burn fat but just less, The Metabolism goes down and The Body Starts to Use Muscle as a source of energy. So When one is in Starvation mode the will still see Weightloss but alot of it will be from muscle rather then fat.
And I suspect that you have Gained some Muscle. As a Rough estimate 2inches off the waste usually equates to about 10lbs of weight loss. 3Lbs of fat is not likely to account for 2 inches. So You are probably doing better then you think.
I think you are just unlucky enough to have a lower metabolism then what is average.
Your Exercise plan sounds great....I would stick with that, But Your eating can be improved to maximize your metabolism. 2 of the biggest things you can do is spred your eating out over the day.....try not to go more then 3 hours with out eating. Food keeps your metabolism high. Also make sure you eat some protein ever time you have something to eat. Protein aslo helps to keep metabolism higher.
Try to stick to the Higher end of your calories (1500) At 900 you are proabably lacking many nutrients that your body needs.
As you continue to Build muscle you will continue to lose fat. The Weight loss itself may be slow...but the fat loss may actually be quite good.
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Nir
Senior Administrator
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Posted: 21 March 2006 03:34 pm |
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What is your height?
As a regular exerciser you should be consuming more calories. At the very bare minimum you should be consuming your RMR. At 5'4" that would be 1645 (more if taller). You mention feeling rather full after your salad with cheese and bacon bits. How do you react to whole-grain foods? How do you react to nuts/seeds?
Burning 2500-4000 calories (if true) and only eating 900 really does sound like a recipe for a stall in weight loss.
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Jade
New Member
| Joined: | 17 March 2006 |
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| Posts: | 22 |
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Posted: 22 March 2006 05:51 am |
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Just to clarify
Sex- Female
Age - 19
Height - 5’2”
Weight - 195
Ideal weight (range 101 to 136 lb)
BMR 1,703 RMR 1,613
2” weight loss was over all, not in any one place.
Average calories consumed 900-1500
Average Schedule : Calories according to this calculator (minus sauna)
Sleeping
637 calories in 8 hr
Child Care - care, sitting, light (Mon - Fri)
2,211 calories in 10 hr
Eating - sitting
199 calories in 1 hr 30 min
Sitting - quietly (e.g., watching TV)
177 calories in 2 hr
Stretching
111 calories in 30 min
*Treadmill - 10% incline @ 3 mph \
323 calories in 30 min (actual calories between 230- 260 due to warm up and cool down.
*Stair Step Machine - general
398 calories in 30 min (machine says 280)
*Weight Lifting - free weights or machine, moderate
133 calories in 30 min
Sit-ups - vigorous
177 calories in 15 min
Totals: 4,366 calories in 23 hr 45 min (I always round down at least minimum 800 to be safe)
* Exceptions
Fridays - Racquetball - competitive 885 calories in 1 hr
Saturdays - farm work, cleaning house, kayaking.
Farming - animal care, general
531 calories in 1 hr (it’s a small farm)
Cleaning - multiple household tasks, light
442 calories in 2 hr - 885 calories in 4 hr
Canoeing - general (pleasure) (didn’t have pleasure kayaking)
310 calories in 1 hr
Sundays - day of rest, but I still stretch.
I always eat whole-grain and whole-wheat. As far as nuts and seeds go, I’m not a hundred percent sure. I do okay with peanuts and pecans though. I might also note that in the last two months I’ve stopped using salt.
I am starting to eat every three - four hours. My portions are still small but I'm going to increase them slightly every day until I’m where I should be.
Thanks,
Jade
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NevD
New Member
| Joined: | 26 October 2005 |
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| Posts: | 1536 |
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Posted: 22 March 2006 07:55 pm |
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My portions are still small but I'm going to increase them slightly every day until I’m where I should be.
That's probably the best way to do it. No sudden changes.
Check out you're not getting too many fat calories from those nuts. Some fat = good. Too much fat = bad.
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pipermac
Member
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Posted: 23 March 2006 02:20 pm |
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The Numbers you are putting up for Calories Burned during exercise seem to be a bit high.
One thing you must remember about almost all calculations for Calories burned during Exercise are too high...the reason for this is that they try to estimate the Total Clories burned during that time. They dont take into account what you would have burned if you hadnt been doing anything at all.
If the Estimate says you burned 500 calories in hour you have to take into account that you would have burned 100 in that hour even if you didnt do the exercise. Therefor the Extra calories that were burned would have only been 400 (Just an example..not accurate numbers) For your calculation this doesnt matter as you are just adding up the calories for every activity. But it as an example of how the numbers we are given can not be accurate. Depending where you get the numbers from you will often find that they will be different for the exact same thing.
All The Numbers are Estimates and the truth is that not everybody is the same we all will burn different amounts of calories doing the exact same thing. Any numbers like these should just be taken as guidlines and starting points.
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Jade
New Member
| Joined: | 17 March 2006 |
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Posted: 24 March 2006 03:52 am |
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That’s why I originally said my calories burn averages 2500 calories. Also why I said I round down 800, which is almost the same amount as the whole work out combined (820) Even if I did no work out my calories burned is still roughly 3500 calories. (again I originally said 2500)
Anyway, would it be okay if half of my calorie intake was liquid? I’m still having a hard time eating larger meals, could I start drinking milk or orange juice instead of the water that I normally drink?
Are calories from food or beverages absorbed differently?
Thanks again for all the help,
Jade.
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Nir
Senior Administrator
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Posted: 24 March 2006 08:19 am |
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Jade wrote: Are calories from food or beverages absorbed differently?
Beverages typically have reduced or no fibre, so you'd lose out on a feeling of fullness (not an issue in your case) and any carbs are likely to raise your blood sugar levels sooner (higher GI value - watch out for feeling hungry a few hours later). Mind you some people prefer their protein in the form of shakes. By all means see if liquids agree with you.
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Peter
Founder, caloriesperhour.com
| Joined: | 24 May 2005 |
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| Posts: | 4178 |
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Posted: 24 March 2006 09:15 am |
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pipermac wrote: One thing you must remember about almost all calculations for Calories burned during Exercise are too high...the reason for this is that they try to estimate the Total Clories burned during that time. They dont take into account what you would have burned if you hadnt been doing anything at all.
I don't understand what your are saying.
They should "estimate the total calories burned during that time." That's the whole point.
If you calculate walking for 30 minuntes, why wouldn't you want them to include all the calories you burned? In fact many tests for the data I use for this website were made by measuring the amount of oxygen burned during the test period. All the oxygen burned; all the calories burned.
When you refer to "what you would have burned if you hadn't been doing anything at all," I assume you are referring to your BMR... the calories you burn just sustaining your body... breathing, keeping your heart beating, and your mind working.
That is included in the tests which have measured your oxygen consumption.
This is why my FAQ "How many calories do I need?":
http://www.caloriesperhour.com/faqs_need.html
makes it very clear that when you are calculating calories burned you should not add your BMR to the results.
Also, for anyone new to calories burned calculations, my FAQ "How do I calculate calories burned for weight loss?":
http://www.caloriesperhour.com/faqs_net.html
is very important as it points out a common mistake.
Peter
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pipermac
Member
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Posted: 24 March 2006 01:42 pm |
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I was giving an example but pointed out that in this case that did not matter because of the way the calories were being calculated.
You are correct. The Problem is that what I have found is that Most people calculate their BMR and then Add on what they burned through exercise. When most people see that they burned 500 calories exercising they seem to think that thye have burned and additional 500 caloreis...which is untrue.
Its just my way of reiterating that when some one calculates the amount of calories burned in a day it can actually be off quite abit from what was actually burned.
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Jade
New Member
| Joined: | 17 March 2006 |
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| Posts: | 22 |
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Posted: 25 March 2006 02:01 am |
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If I'd added the calories burned to my MBR the total would have been about 6069, and I know I don't burn anywhere near that much. I’m still counting my calories burned about 2500-3000 a day, just to be safe.
I’ve decided to start eating two Slim-Fasts a day (190 Calories, 24 Carbohydrates, 6g Fat. per can ) I tried the Slim Fast plan a few years ago and I only lost about 5 lbs. Looking back I realize now that I was drinking 3 a day, meaning my calorie intake was a measly 570, plus maybe an extra 200 or so if I drank anything else.
What I remember the most about the Slim-Fast was that I was able to drink the whole can, feel full, and have energy to last the rest of the day. I figure if I can eat two a day, plus three to four other small meals I will be able to make my 1800 calorie quota without making myself sick.
I’m also about to up my exorcize program. Along with what I'm doing at the gym my dad wants me to start working out with him at home. This which will add on a half hour or so work out on the treadmill and, if I have time, 15 min or so with free weights.
Thanks a million for all the advice, it’s really encouraging.
Jade.
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Peter
Founder, caloriesperhour.com
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Posted: 25 March 2006 06:15 am |
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Jade, I "bend over backwards" to make it clear on this website that you should never add your BMR to calories burned calculations. I don't know what more I can do.
Peter
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Jade
New Member
| Joined: | 17 March 2006 |
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Posted: 25 March 2006 03:47 pm |
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Peter:
I was trying to showing that I HADN’T added my calories burned to my BMR.
My BMR is 1,703. My Calories Burned, according to this calculator, is 4366. Which means I burned 2663 calories MORE than I would have if I’d done nothing all day. If I had added the CB to my BMR I would have had a total of over 6000 calories burned.
My BMR is 1700, if I ate 1700 I’d come out even. Since I’m eating 1800 I’m now 100 calories more than what I’ve burned.
I burn 2500 calories in a day, which is 800 more than my BMR. I then factor in that I consumed 100 calories more than my BMR so my calorie deficit is 700 calories burn.
Is this right?
Jade.
Going by the calculators numbers it would be
4366 calories burned in a day, which is 2663 more than my BMR. Factor in the 100 extra that I ate and my calorie deficit is approximately 2563.
Last edited on 25 March 2006 04:38 pm by Jade
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NevD
New Member
| Joined: | 26 October 2005 |
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Posted: 26 March 2006 12:14 pm |
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Hi Jade -
As it's now 9 days since you started the thread, I wondered if you'd made any progress? (Other than having lots of new 'correspondents'!)
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Jade
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| Joined: | 17 March 2006 |
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| Posts: | 22 |
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Posted: 26 March 2006 02:10 pm |
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The good news - I did lose two lbs when I started eating more, bringing my weight to 193.
The bad news - I’ve been sick the last two days and haven’t been able to eat anything solid or exercise so I gained it back, plus a lb, making me 196 this morning.
But, I’m confided that when I get over whatever’s ailing me I’ll be able to start dropping the weight again.
The really great news is that my dad has decided to go on the same “program” if you will. (using his own numbers of course) He’s currently 215 lbs and wants to get down to 170.
Jade
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NevD
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Posted: 26 March 2006 02:49 pm |
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The 'gain' is probably fluids if you've been drinking rather than eating while ill.
I recommend that you ask your dad to buy a skinfold calliper, so you can both use it. Knowing (and monitoring) your body fat % is so much more useful than relying solely on the bathroom scales. For instance, I bet it would have told you that you hadn't regained any body fat, even though your weight had risen during your illness.
It is also reassuring in those instances where, for example, you've gained a little muscle and lost a little fat. According to the scales, nothing has happened, but the calliper tells you that things are on track. Well worth the $10 or so they cost...
Tell your dad it'll also allow him to calculate exactly what weight he should aim for, instead of guessing 170.
Last edited on 26 March 2006 02:50 pm by NevD
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Peter
Founder, caloriesperhour.com
| Joined: | 24 May 2005 |
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Posted: 26 March 2006 07:50 pm |
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Jade,
Work with either BMR (actually my FAQ explain whay RMR is a better figure) or calories burned. Do not use both.
If you do nothing all day, your daily calorie deficit (how many more calories you burn in a day than you eat) is equal to the number of calories you eat minus your RMR.
If you move during the day (just kidding), then instead either calculate your RMR with an activity factor to reflect the additional calories burned by your activities, or use the calories burned calculator to calculate a fulls days worth of the actual activities you perform to get an even better estimate.
Whichever of these options you choose, you should not be discussing your BMR/RMR in the same discussion with the results of calories burned calculations.
Your last sentence reads:
4366 calories burned in a day, which is 2663 more than my BMR. Factor in the 100 extra that I ate and my calorie deficit is approximately 2563.
You got the right answer, but worked much too hard to get it!
If you burn 4366 calories in a day and eat 1800, 4366 - 1800 = -2566 or a calorie deficit of 2566 calories a day.
That, by the way, works out to be a weight loss of over 5 pounds a week which would generally be considered to be very unhealthy:
2566 X 7 days = 17,962 / 3500 = 5.1 pounds per week
I'm pretty tired at the moment and in fact had trouble following your numbers... so I'm sure someone else will read this and correct me if I have made an error.
Otherwise, I hope this helps.
Peter
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Sushikitty
New Member
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Posted: 26 March 2006 09:44 pm |
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Hi Jade,
Seeing as how you seem to spend most of your daily calories on child care, I'd look into that a bit more. Instead of using the "child care" option in the activity calculator, I suggest for you to break those 10 hours down into what you are really doing. Are you sitting and reading to children? Are you preparing food for them? Are you going for a stroll in the park? Are you putting them to bed? You may find out that your actual energy expenditure is a lot lower than your estimate of 2211 calories in 10 hours.
Another aspect I would investigate further is your exercise. Keep in mind that when you are on the treadmill or the step master, the number of calories indicated is if you are NOT HOLDING ONTO THE HANDRAILS. I've seen too many people who run their entire half hour while holding on to the handrails and then claim that they've burned 350 calories. You are at least burning 10% less by holding on and this effect is, unfortunately, even more pronounced in someone who is on the heavier side. The rails are what is carrying most of your body weight and not your muscles. Somewhere around 10 sets of 15 reps per hour is moderate weight training. Are you doing 5 sets of 15 in your 30 minutes? Vigorous sit-ups means that you're doing sit-ups one after the other (somewhere around 1 per second). Are you really doing that for 15 minutes straight?
I think that the reason you're not losing any weight must be because there is some kind of error in your counting, because given your age and consumption, you should be losing weight if you didn't do anything at all. What's more, it seems like most of your weight changes are in water. Two days of not exercising does NOT make you gain 3 lbs. What you lost before must have been water, or perhaps it is what you've gained. Your fibre intake also seems a bit low so you should gradually increase that so that it can help you eliminate any unnecessary water in your system and give you an accurate weighing.
Best of luck and hope you hear about your progress!
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Jade
New Member
| Joined: | 17 March 2006 |
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Posted: 27 March 2006 11:05 pm |
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nevd - will be pick up a skinfold calliper next time I’m at the store, thanks for the advice.
Peter - Thanks for letting me know my numbers were right, and for the easier way of figuring them.
Sushikitty - Did like you said, the following post is a break down of my daily schedual as close as I can get it. Luckly my day is pretty much routine right now. Also, just thought I’d address the issue. The only time I hold on to the handrails on the treadmill or the stair-climber is when I take a drink of water, other than that they stay at my side, but thanks for asking. The sit-ups I’m not too sure on. I do my sets vigorously but take up to a minutes break between sets. Sets are 3 sets of 20, five minute break, 3 sets of 20. This is at an aproximat 30-35 degree incline.
“you should be losing weight if you didn't do anything at all” That’s what’s so irritating. In the last 3 years that I’ve really put an effort into losing weight I’ve gained the most. I’m fairly active, I’m not an athlete to be sure but I don’t lay on the couch watching tv all day either. I’ve never eaten a ton of junk food, 1 candy bar and pop once a week if that as a treat, chips now and again with a sandwich. When I do eat I tend to eat meat (mainly white), veggies, or fruit, I rarely ever use salt. I’m very rarely hungry but I always have a ton of energy.
Just to give you a glimpse at some of my summer activities (the babysitting gig is only a couple months a year and is almost over with) I help set up and run and annual summer camp, go on day long kayaking trips, go on forest biking trails, love to play tennis, racquetball, and badminton. Every year my dad and I chop a HUGE pile of wood for our fire pit. I also garden, tend a small orchard, care for a dog, three horses, two iguanas, two cats, and a chicken (soon to be 10 chickens) I clear out brush from our swamp, mend fences, attend craft fairs, and go garage selling with energy to spare. My days are almost always full activity and I don’t get tired and I rarely get hungry. Yet I either maintain or gain weight. If you want a voucher for these comments I’ll be glad to get a statement from my parents, siblings, a church full of friends, the camp ground workers, any body you like, they’ll say the same thing.
I will willingly admit that I don't eat the variety of food I need, nor the amount of food I need. Which is why I'm desperately hoping this new 1800 calorie minimum diet will work.
And just so nobody freaks out at me on my gym schedule. The weight training was set up in such a way that I don’t tear or over stress the muscles so that I didn’t have to have break every other day. The lady who set it up for me said it was more of an endurence training, rather than body building. I’m not sure what the difference is but I enjoy it.
Also, a couple of the numbers for the child care section was estimated, but I tried to estimate low. If you see (RD) it means that I rounded down from what the Calculator said because I thought the numbers were too high for what I was doing. And lastly, here’s my new numbers for this Calories Burned estimate.
Calories Burned (3181) - Calories Consumed (1800) = Calorie Deficit (1381)
Meaning, by these numbers (once I can start eating again) I should lose 2.7 lbs a week.
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Jade
New Member
| Joined: | 17 March 2006 |
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| Posts: | 22 |
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Posted: 27 March 2006 11:13 pm |
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4:30 - 5:20 - Wake up - get dressed, eat, pack lunch, brush hair 125 calories
5:21-5:30 - Driving (as passenger) 15 calories
5:31 - 6:00 - 30 hour nap 40 calories
6:01-6:30 - Fixing breakfast/eat snack - feed kids 100 calories
6:31-7:00 - Clean kids up - wash dishes, change dippers. 50 calories
7:01-8:30 - Playing in room, (light) Building blocks, tea party, etc. 220 calories
8:30 - 9:30 - Coloring (I color with them) 78 calories
9:31- 10:00 - Give kids snack, play ball. 60 calories?
10:01-10:45 - Play time, (moderate). Giving piggy-back rides, jumping off couch etc. 260 calories
10:46- 11:30 - Movie 65 calories
11:31- 2:00 - Kids take nap. Stretching, reading, 30 min nap 280 calories
2:01 - 2:30 Change dippers, fix food, feed kids, eat, wash dishes 143 calories
2:31 - 5:00 - Playing in room (light) Building blocks, tea party, etc. 323 calories
5:01- 6:00 - Color or play ball, pick up toys 80 calories
6:01- 6:30 - Fix food, feed kids, wash dishes. 108 calories
6:31- 7:00 - Drive to gym. (as passenger) 43 calories
TOTAL- 1993 calories at child care
7:01-7:35 - Treadmill, start at 2.5 mph 2.5 incline end at 2.8 mph 15 incline, half hour + 5 min cool down
Treadmill - 5% incline @ 2 mph
56 calories in 10 min
Treadmill - 10% incline @ 2 mph
77 calories in 10 min
Treadmill - 15% incline @ 2 mph
97 calories in 10 min
Treadmill - level @ 2 mph
18 calories in 5 min
Round up to 255 due to speed
7:36-8:10 - Stair Climber (hill program, 2.5 mph 30 min + 5 min cool down
Stair Step Machine - general
RD to 250
8:11-8:40 - Weight Room:
Abductor - 3 sets 15 at 60lbs
Adductor - 3 sets 15 at 60 lbs
Chest Press 3 sets 15 at 50 lbs
Lateral Press 3 sets 15 at 50 lbs
Leg Press 5 sets 20 - 180 lbs
Ab machine (can’t remember what it’s called) 3 sets 15 - 70 lbs
Weight Lifting - free weights or machine, moderate
133 calories
8:41-9:00 - drive home
Passenger - in car or other vehicle
29 calories
TOTAL - 530 at gym
9:01 - 9:30 - eat dinner (normally already made) and play on computer 50 calories
9:31 - 9: 45 - sit ups. 3 sets 20, break, 3 sets 20 at 25 degree angle RD 100 calories (They don’t have casual sit -ups on calculator)
9:46 - 10:30 - Feed horses 30 calories
10:31 - 4: 29 - sleep 478 calories
Total - 658 home/sleeping Total over all - 3181
Jade
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Sushikitty
New Member
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Posted: 28 March 2006 03:30 am |
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Hi Jade, I can see that you're very serious and disciplined about this weight loss issue. From your food intake and activity breakdown, I really can't see a reason why you shouldn't be losing weight (and quickly at that!). I am not an expert in hormones, but I would suggest for you to get your blood tested again, somewhere different this time. The cause for your weight may really be metabolic or hormonal.
Good luck!
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Jade
New Member
| Joined: | 17 March 2006 |
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| Posts: | 22 |
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Posted: 29 March 2006 03:59 am |
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Well, I’m finally feeling good enough to eat and starting Monday I’ll be keeping a very strict diary about both my food (calories and types of food) and daily activities. I figure I’ll keep a months record and if I don’t see any significant weight loss I’ll be going to a dietitian, have my blood tested, the works By counting on a minimum 1000 calorie defecate daily I should lose a minimum of 9-10 lbs.
I’ll keep posting my progress on a weekly basis and hopefully it’ll be all great news.
I do have one last health question before I start my diary. Starting next week my sitting job is over and will be starting up a lot more activities, included the new exorcize program with my dad, and my gym work out will now include an extra hour of racquet ball three times a week, not to mention I’m getting a new calf that I have to train. End result my calorie work out, making an estimate since my days won’t be on a set routine for a while, is going to be 4500-5000 calories a day.
This made me think about when I do lose weight, since I’ve never been skinny before I’ve never had to worry about it. But, once I get my metabolism or whatever working correctly, what’s going to happen when I continue to burn twice as many calories as I consume? I mean, I know I’m not going to whither a way, but I’m just curious as to where the human body takes it’s calories from if there’s little or no more fat on the body?
Thanks AGAIN for all the help.
Jade.
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Peter
Founder, caloriesperhour.com
| Joined: | 24 May 2005 |
| Location: | |
| Posts: | 4178 |
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Posted: 29 March 2006 07:53 am |
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Hi Jade,
Keep in mind that the calorie burned calculations (and BMR/RMR) are based on your weight. So when your weight goes down, so will they. This is why as you lose weight you have to re-calculate calories burned.
See Recalculating Weight Loss:
http://www.caloriesperhour.com/faqs_net.html
Peter
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Jade
New Member
| Joined: | 17 March 2006 |
| Location: | |
| Posts: | 22 |
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Posted: 29 March 2006 07:37 pm |
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Thanks, Peter,
I already figured for that. I have charted out a large list of activities calculating my BMR, RMR, and calories burned from 196-180 in increments of 2 lbs, approximately what I should lose in a week. This way I can adjust my calorie intake and increase my work out accordingly.
Example
Treadmill - 10% incline @ 2 mph
196 BMR 1,707 RMR 1,617 231 calories in 30 min
194 BMR 1,699 RMR 1,608 229 calories in 30 min
192 BMR 1,690 RMR 1,599 226 calories in 30 min
190 BMR 1,681 RMR 1,590 224 calories in 30 min
down to --
180 BMR 1,638 RMR 1,545 212 calories in 30 min
Jade.
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Nir
Senior Administrator
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Posted: 30 March 2006 04:02 pm |
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With your calories burnt at 3181, let us re-visit your calorie intake. Currently it is 1800, or 1381 (43.5%) less than your needs. That's quite a lot. Many suggest that a safe calorie deficit is (500 to 1000), which would give you calorie values of 2681 and 2181 respectively. On this forum some of us try to be cautious and only restrict by 15% - that would give you 2704.
How is your body able to function on 1800? Perhaps the prolonged period of only consuming 900-1500 has made it super-efficient (i.e. lowered your metabolism) so your activities are somehow accomplished on less than the 3181 calories that a normal person would require, and while preserving those all-important fat stores. In other words - starvation mode ???
Well, has anybody got a better theory?
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Jade
New Member
| Joined: | 17 March 2006 |
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| Posts: | 22 |
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Posted: 30 March 2006 05:45 pm |
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Nir,
I realize my calorie deficit is too high but what can I do about it? As is I practically have to force myself to eat in order to get that 1800 calories. Even if my upped my portions or added an extra meal I don’t think I could ever get up to 2704. I just can’t do it. I’m a picky eater and not to big on junk food so I have a hard time finding any meal that’s more than 400 calories when I cut it down to “my size” portions. (3rd can of soup, 1 home made biscuit, ½ tbs butter, glass ice water = 250 calories.)
And the only activities I can really eliminate to cut back on CB would be the gym, and that’s only 530 calories. Which 1381 - 530 = 851 sounds nice and all but take into consideration that I’m not going to be laying comatose just because I’m not working out. I mean, it’s 133 calories if I did nothing but watch tv during that time period.
The theory about my matabalizam sounds plausible but what am I suppose to do? If my body is somehow burning, let’s say a third less calories than what I should be for any given activity, so I’m now at 2121 and I’m eating 1800, I’d then have a calorie deficit of 321, which is much to low in my opinion so I’d end up having to work out harder and more often, which I think I could manage, but what if my metabolism isn’t down a third, now I’ve just upped my work out, burning even more calories than I had been in the first place and causing my calorie deficit to jump that much higher.
Even with a high calorie deficit what am I suppose to do? Eat more and become lazier? That hardly sounds like a recipe for success. Plus I can’t even watch tv without working on something: drawing, small crafts, beadery, k’nex, so the 133 calories would actually be somewhat lower than what I’m truly burning.
Thanks,
Jade.
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Peter
Founder, caloriesperhour.com
| Joined: | 24 May 2005 |
| Location: | |
| Posts: | 4178 |
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Posted: 31 March 2006 09:46 am |
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Jade, we are odd sorts. I too... when I am eating very healthy... have trouble eating enough.
It's almost sad that so many people feel hungry and want to eat more... all because they eat poor food... so high in calories and unsatisfying to their bodies that they can't get enough to feel satisfied without getting too many calories.
Peter
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mellaine
Member
| Joined: | 10 November 2005 |
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| Posts: | 20 |
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Posted: 5 April 2006 08:17 pm |
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Jade wrote: I drink an average of 90-120 oz of water a day and usually have a 12 oz glass of milk and one or two 8 oz glasses of orange juice.
Jade,
I'm no expert on this subject, but I do agree with NevD on the body fat versus pounds lost. Are your clothes getting bigger? You might gauge weightloss on fatloss instead. Also, you say you are really full and it is hard to eat much more. You should definitely keep yourself hydrated while working out, but if you are drinking 120 oz of water a day, that might be why you feel full all the time. I drink about 80 oz a day and it fills me up a lot. You may not even need the orange juice or milk in you diet. Oranges generally are better for you than orange juice and you can incorporate other sources of healthy dairy into your diet so you don't have to drink milk. You might also want to talk to a nutritionist about what is going on and why you feel so full off of so few calories.
Good Luck!
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tdlove5
New Member
| Joined: | 5 April 2006 |
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| Posts: | 1 |
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Posted: 6 April 2006 12:50 am |
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Hi Jade,
I am new so what I might have to say may not carry much weight..but I kept reading that when you eat more you always feel full and don't want to eat.
I think the point is not to eat until you are full, but until you are satisfied. Also, you want to eat often but not foods that make you feel full and heavy.
I am a little similar to you..I'm 5 '8" and was 223 pounds but I have low cholesterol, no diabetes, low blood pressure, and my heart beats at a normal pace. I am older though 29..and started to gain weight when I left college to work full time. I am lazy as all get out- too. LOL.
Some things I have tried to eat more foods that I can eat enough of to gain calories but not have to pig out on..and also not feel full. Peanuts for one. I am not a big fan of peanuts-but I like them. They are high in calories and fat (good fat). I don't eat a lot- just one serving (about 10 peanuts). I'm not full..but satisfied and gained the necessary calories.
Mainly..I have added more veges and proteins..lessoned the breads, and dropped bevarages (non water) altogether unless it's a special occasion. I also stick strictly to the one serving only. (I got a kitchen scale..:))
Sample
Breafast: 1 banana, 1 orange or apple (8 ounces of water)
snack 4 hours later: carrots (10 baby carrots)
Lunch: baked chicken, string green beans w/cranberries, roasted potatoes
snack(4 hours later): peanuts or graham crackers (1 serving)
Dinner: sauteed veges and some sort of meat (sometimes there's cheese)
Desert (2 to 3 hours later): usually a popsicle or small serving of ice cream.
The joy of this is I am getting my 5 fruits and veges a day! With moderate excercise I've lost 15 pounds in 3 months (I'm at 200 now)..but that is because I keep slipping for some reason or the other..I need a diary myself..
I also try to eat the heavier foods in the middle of the day when I am most active instead of at the end of the day.
My point: eat often..but eat foods that don't make you full, yet meet your nutritional value. Lots of fruits and veges.
Also, you don't have to drink gallons of water- there is such a thing about too much water. There is tutorial about that, I believe, on the home page..Last edited on 6 April 2006 01:04 am by tdlove5
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Jade
New Member
| Joined: | 17 March 2006 |
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| Posts: | 22 |
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Posted: 6 April 2006 04:32 am |
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Sorry this is so short, I’m packing for a vacation …
First off, I don’t know if it’s from being sick or what, but I’m now down to 192!!!
I do like eating fruits and have tons in the summer and fall, especially since I have a small peach, apple, and cherry orchard, plus grow my own raspberries and strawberries, I’m also adding grapes this year. I just have a hard time remembering to buy them when I go to the store. Dehydrated apples are one of my favorite snacks when I’m working outside. I also get a lot of veggies in my soup and salad.
I’ll try the “eating till I’m satisfied” thing, the problem is that I’m satisfied after a couple bites. Can you imagine how many meals I’d have to eat a day to get my BMR if I’m satisfied after 100 calories? My slim-fast is 180 calories (was 190 till I switched flavors) and I’m satisfied after half of that.
I just wish I could get rid of this cough. Every time I do anything strenuous I start hacking up mucus so I haven’t been to the gym in a week… (sorry if that grosses anybody out) Oh, and as far as my cloths go, my pants are looser, my shirts are the same..
Thanks.
Jade.
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