| Author | Post |
|---|
GoalFarAway
New Member
| Joined: | 4 July 2008 |
| Location: | |
| Posts: | 4 |
|
Posted: 4 July 2008 10:54 pm |
|
Hello people
Well Im a 16 year old male 6'1 and weight 212 pounds and found out that I at least need to weigh 170 to be healthy ,but I'm a bit confused on the calorie defit if i eat 2000 calories I'll have to burn 3000  and thats alot of calories to burn in a day and its a slow and painful process. Is it possible to lower my calorie intake to make the burning less painful like take 1000 and burn 2000 a day.
|
clarinetgurl
Moderator
|
Posted: 5 July 2008 06:07 pm |
|
Hey there friend! Welcome to CPH!
So, why do you feel the need to be down to a healthy weight by December? Cause I gotta tell you...that only gives you five months, which is about 8.5 pounds per month. I guess it might be possible...but it would be really really hard. Why can't you give yourself longer to reach goal?
Here's the thing. I don't know how you got the number 2,000, but it IS you RMR. See the RMR calulator (see the buttons above? clicke the one that says calories burned calculator and you will find the RMR calc in that list.)
Here's how it works:
The first number you will get is what we call your unadjusted RMR. For you, this is 2,045.
This is the number of calories you burn every day. Hence, this is the bottom line number of calories you need to eat every day. Otherwise, you won't be giving your body enough energy to perform daily functions...
Then there are more numbers, which are your unadjusted RMR multiplied by activity factors.
Let's just say, for instance, that you are "lightly active" (light exercise or sports 1-3 days per week....which is what you are going to need to be doing, at least, to lose weight). That means you burn 2800 per day. Thus, if you ate 2100 per day, and burned 2800 per day, you would burn 700 per day, or 4900 per week, ==almost 1.5 pounds per week. Pretty good weight loss.
If you only ate 1000 cals per day, your body would suffer.
Make sure you do exercise!! That is very important to weight loss.
But anyway, if you lost 1.5 pounds per week from now until the end of the year, you'd be 176. Pretty good right?
CG
|
GoalFarAway
New Member
| Joined: | 4 July 2008 |
| Location: | |
| Posts: | 4 |
|
Posted: 5 July 2008 07:02 pm |
|
| Well I wanted to start of the new year as a new person.Then again I did some resesrch that the slower you lose weight the better chances you get to keep it off.So what you are saying is if I eat 2100 calories my body will use that to keep itself alive so all i'll have to do is burn 700 calories extra on activities everyday or do i do activities 3 times a week in order to lose about 1.5 pounds in a week? Last edited on 5 July 2008 07:21 pm by GoalFarAway
|
Nir
Senior Administrator
|
Posted: 5 July 2008 09:12 pm |
|
I agree with clarinetgurl that eating less than 2000 calories would be a bad move and recommend you read the tutorial and in particular What It Takes to Lose It All
The good news is that you are already burning 2454 calories a day by just living and breathing and this assumes you are sedentary (which means = you are not exercising). So for your plan of eating 2000 and burning 3000: to burn 3000 calories really means to burn an extra ~600 calories or so every day - have a look at the Activity Calculator for possible activities and how much they burn.
If you want to only work out 3 days, obviously you have to work out more on those days.
As for your question in the PM about what to eat, again the tutorial is good on that, for example Why Healthy Food Makes You Slim
Please ask more questions as you think of them
|
GoalFarAway
New Member
| Joined: | 4 July 2008 |
| Location: | |
| Posts: | 4 |
|
Posted: 5 July 2008 10:34 pm |
|
I think I got this planned out tell me if there is a problem
Approx. I will burn
673 calories in the stationary bicycle (moderate) for an hour everyday
144 calories in Moderate weight lifting for 30 min everyday
Total of extra 814 calories burned
Avoiding unhealthy foods like Burger Kinng
Eating fruits and veggies as snacks and eat foods that are low in fat
I also have a few questions
1.Should my calorie intake be 2454 equal to my RMR or less? If less how much?
2.Is there a diffrence between organic and normal foods?
|
Nir
Senior Administrator
|
Posted: 5 July 2008 11:10 pm |
|
Organic foods may be healthier than non-organic equivalents because rules about pesticides and fertilisers are different. However, research has shown that increased consumption of fruits and vegetables, even non-organic ones, is associated with reduced incidence of disease. (So, if money is a problem then it is better to buy non-organic if it means you can afford more fruits and vegetables; if money isn't an issue then always prefer organic produce)
Technically it is worth pointing out that if we're adding the 817 calories you are burning, we need to also subtract the 153 calories you would have burnt during those 1.5 hours "just being sedentary" (2454/24 * 1.5). So 817-153=664, and total calories burnt is 2454+664 = 3118.
So if you consume 2454 calories, your deficit of 664 calories represents a 21% calorie deficit, which is what some may call 'conservative'. A 664 calorie deficit should lead to one pound lost every 5 to 6 days.
Nothing wrong with doing that. At the same time, also nothing wrong with having a 1000 calorie deficit (3118 - 1000 = 2118), eating that amount (2118) should lead to 2lb per week loses. Is a 1000-calorie deficit (32%) a problem? Well, it is a less 'conservative', more of a 'moderate' deficit, but as you are overweight this shouldn't really be an issue: it becomes more of a problem once you're in the normal weight range.
So how much to eat (so long as it is above your unadjusted RMR of around 2050) is up to you
About weight-training: not a good idea to work the same muscles every day, so alternate muscles being worked out
|
GoalFarAway
New Member
| Joined: | 4 July 2008 |
| Location: | |
| Posts: | 4 |
|
Posted: 6 July 2008 12:55 am |
|
So let me see if I got this
keep my calorie intake to at least 2100
Eat healthy foods avoiding junk and eat low fat foods
And in the activity on weight lifting I decided to wait after I lose weight to do that
In the Calorie burning if I do 1hr and 30 min in the stationary bicycle moderate I would burn 1010 calories but then subtract 153 (2454/24*1.5) right which will equal to 857 calories burned in a day and equal 1.7 pounds a week. Right?
And everytime I lose weight I'll have to recalculate my RMR and the Activity calculator.
|
Nir
Senior Administrator
|
Posted: 6 July 2008 09:47 am |
|
Yes.
Let us know how you're doing!
|
Current time is 07:43 am | |
|
