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pris
New Member
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Posted: 20 March 2008 08:52 pm |
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Hello,
I have been using all the wonderful tools that you offer here at Cals per hr. They helped soooo much. I am trying to maintain now, and try to keep a daily intake of around 1500 cals per day. I am excersing 5 days a week, about an hour on a cheap little stepper and some situps and crunches etc. Im not a big fan of excersise but I do it for my health. Sometimes I have more cals sometimes less( if ive over indulged on weekends etc.) Ive recently added some protein suppliments. I sometimes dont know if I should add more a day, I many times am not sure about the "active level" that I am. Any suggestions?
Thanx
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zenobia
Distinguished Member
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Posted: 21 March 2008 04:05 am |
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right now, it sounds like you are at a good point to experiment with your body. using the calcs as a guidline is great, but they leave room for error and this is where you come in. pay really close attention to your body. monitor your weight weekly (not daily) and keep track of it for a couple of weeks. see if you average out on what you are doing. if you lose weight, add some more protien to your diet, if you gain, you are either gaining muscle or gaining fat (or, it could just be water fluctuations, depending on the time of the month- i am assuming you are female). this is also a good time to get your body fat tested. it's a much better gauge than a scale- it lets you know if you are gaining fat or muscle, or losing either one. maintenance can be one of the toughest places, but it's great for really learning about your body and finding that sweet spot. just pay attention to what you eat, how you exercize, and the results over longer terms and you should be able to figure it all out.
let us know how it goes! we are all learing with you, too!
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cportwine
Distinguished Member
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Posted: 24 March 2008 07:53 pm |
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| Yes, I would also be wondering about that soon myself. I have always just eat more when down and eat less when over. It would be nice to just stay the same once I meet my goal weight. Which I am very close to now. Something about the protein. Do you take vitimens. If not, you really should if you concerned about your health. I never took them until I started dieting and it's kind of reasuring knowing that I do get what I need if I am not eating it. Just a suggestion. Please post what you find out by monitoring your body. I can't wait to hear.
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pris
New Member
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Posted: 25 March 2008 05:33 pm |
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Hello, I do a protein shake in the morning(spirutein) and B suppliment and some spirulina tablets. During the day I try to have balanced meals. I keep with me protein bars(kashi golean rolls) but thats it. I hate taking pills so the few I do take is alot of effort. Im not on any medications either.
I try to keep my cals to 1500 a day sometimes its less sometimes its more, but always around that. If its special occasions I leave myself some leeways. I just cut back a day or so, after. Exercising at least makes me feel better. I try not to be sooo strict with myself so that I dont let myself down.
Its weird though, I find that when I eat really salty foods, like yesterday, I had thai food, spicy and salty, today when I weighed myself, I just knew id be up a few pounds, cause I felt bloated. Salty foods really can affect water weight at least for me, by 2-5 lbs. If I drink some teas, like green tea that is a dieuretic, over nite I will loose those extra pounds.
Any suggestions on good suppliments? Im really new to the whole "healthy" thing so Id appreciate any good suggestions other than suppliments that have guarana or other ingredients of that sort. My heart races and I get really nervous.
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cportwine
Distinguished Member
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Posted: 25 March 2008 08:15 pm |
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| I always based my vitamins on my health. I have high cholesterol and a bad thyroid. So, I do my meds. from the doctor in the morning when I get up. Then before bed I take a multi vitamin, a fish oil tablet, a red rice extract tablet, and a garlic tab. Plus I take a cholest off tabs twice a day 1/2 hour before meals. My vitamins are all directed to help me keep my cholesterol down. But, I have noticed that since I have been taking them. I don't ever get sick. For just basic nutrition, I would just take a multi one day vitamin. Before my cholesterol I never took vitamins. I probably should have, cause I got sick all the time and I am sure I didn't get everything I needed when dieting heavy. Just don't be tricked. They make a vitamin for everything now a days. I would just try what you think will help you. Try it on a trial basis and see if it helps. If you don't see any improvements then change it or quit it. Everyone is different. Not everybody needs the same things.
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cportwine
Distinguished Member
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Posted: 25 March 2008 08:20 pm |
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| oh yea, I forgot. The salt- I would be really careful on salt intake. I actually need more salt in my diet cause of my thyroid. But, for most people salt is not a good thing. I would really ask a doctor before doing anything with salt intake. Don't' get me wrong. If your a white cap-per (as me and the hubby call it when people salt the heck out of their food) then I would cut back. But don't make major changes with out your doctor involved.
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Javan
Distinguished Member
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Posted: 26 March 2008 11:50 am |
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One lesson that everybody should try and learn here (and everywhere else) is to set up good dietary habits. Obviously, our goal should be to not have to obsess with every calorie, nor every gram of fat, yet we do! Why? because we are so terrified of failure. How do we overcome this? Learn!!
-Do what you have done to get where you are. Diet and Exercise.
-Do not start to "reward" yourself with little extras for maintaining (My mother did that. She lost tons of weight, then got huge. When we would ask, she would say she is "Maintaining". That is BS. I call it cheating.)
-Maintain the exercise as your body does need it!
Do not just settle for the weight loss. You should be striving for a healthy lifestyle that would become a balance of good diet and good exercise, along with a more active and positive outlook on life!
I know that for myself, I can easily slip to my old ways and drink 3-4 beers a night. Eat lunch at a FF place instead of packing a healthy one from home. Or totally skipping the daily ecercise (although I am close to that, as there are just not enough hours in the day for everything).
Good Luck!
I suppose that before I went on my rant, I should have said the obvious answer here:
What is your age, your height, your sex, your current weight, etc. Let's check your BMR and RMR and apply an activity level and see what the caloric intake should be.....
Last edited on 26 March 2008 12:32 pm by Javan
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cportwine
Distinguished Member
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Posted: 26 March 2008 04:05 pm |
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I have to agree with javan on the healthy lifestyle thing. That is what I am trying to do. The weight loss from doing that is a bonus as far as I am concerned. That attitude takes the pressure off cause your not really dieting your just getting healthy.
Treats- I disagree with you on that one. That was a huge motivator for me. I still treat myself for doing good on my diet and exercise. The other day I went out and bought new sweatpants for an all time low at the weigh ins that morning. Sometimes it's a ice-cream bar, candy bar, or cloths, whatever I want. That keeps me on track....cause I really like those treats.  Yes, I can see how some people would use that as an excuse to cheat or go overboard and gain weight. But, for me, a treat once in awhile is well deserved.
Hey Javan, don't give up your walking. You don't have to do it everyday. Maybe just walk more when you do.
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pris
New Member
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Posted: 26 March 2008 05:16 pm |
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Hello Cportwine,and Javan
Im really in to this for the health, the wieght loss was a big bonus. When I started 1 1/2 years ago, my goal was not to feel so tired and out of shape, I planned on loosing 15-20 lbs. I started out at 150lbs, 5' 2" very small frame. Im 46 and female. Then I did no excercise. I lost more than I planned. I am now 5' 2" 105-108lbs.
After I lost weight I was still loosing and I got down to 103 and was actually working to keep up to 105. I was not eating as well, I was going to school 8 hours a day and working 30 hrs a week. I was working out 40 mins and was really trying to get in my 1500 cals a day, but sometimes it was barely 1200.
I didnt work out for 8 months, fot a very bad bladder infection and had a long house guest that prevented me from using my ministepper. I gained 5lbs and that was no big deal except that I lost a lot of muscle tone and got a really soft belly and sides of waist. Now Im working out 45-60 mins, eating more protein and vitamins(Bs) and spirulina. I feel good. I work out 5 days a week in the evening.
I use some of the calculators, not sure if im doing it right, but came to the number of needed cals to 1500 daily. Hope this is right. I do find that I am hungrier lately.
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Javan
Distinguished Member
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Posted: 26 March 2008 07:51 pm |
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| The reason I try to play down the treats is because it can get out of hand if one is week. I usually let loose on Saturday or Sunday and eat more or drink more, but on Monday, it's business as usual. I just find that sometimes people will say that they deserve a treat (bad food) and then come up with excuses to over-indulge.
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cportwine
Distinguished Member
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Posted: 26 March 2008 08:11 pm |
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Yea, I can see how people would do that. I however don't get my treat unless I follow through with my goals. Plus, I try to give myself treats that aren't always food...
Nice to meet you pris! It sounds like you don't have any trouble keeping the weight off. Good luck, with getting healthy. I did the same thing. Lost the weight then I started with the exercise. I don't think I could of done both at the same time. I was so overweight I didn't even want to move. Then with the health problems, it was really hard to walk every night. But, all in all, it all turned out fine. I wish I could get down in my weight more as you have. I still have 5 to 10 pounds to go. But, I am ok with what I am at. So, I don't try real hard. I am at 131 now and would like to be between 120-125.
So, good luck to you.....
You might find it interesting to do some research on super foods. I try to base my cooking around those types of foods. I can eat twice as much and not gain anything. I love that.
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pris
New Member
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Posted: 26 March 2008 09:13 pm |
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What are superfoods? you mean like spirulina, or wheatgrass? please let me know.
Thanx. I too do my best to eat real well and stay on my goal cals per day during week. Weekends I do spend time with my family more and my man, so Im not as strict.
I do find that during the week, especially since Ive been working out more, that in the mid day I find myself feeling a bit shaky? sort of spaced out. Like now, I had my protein shake in morn, spirulina tabs, b tabs, I also had a muffin(fat free, and almost no sugar withlots of bran) I also had a chicken breast from pollo loco(w/o skin) now Im having an orange. Is there any reason to this? so far Im up to 500 cals?
Any suggestions are very welcome !
With the activity I mentioned in above entrance, My BMR/RMR is 1500 enough? Not sure what my activity level is, 45-60 mins on stairstepper, some situps, crunches, pushups and trying to keep constantly moving any time im not doing something, I try even when Im at my desk on the computer to do chair/crunches(hard to explain) I also run up and down the stairs quite a few times a day. I wake in morn( m-f) at 7am and I stay up till at least 1am so thats alot of hours keeping busy.
Last edited on 26 March 2008 09:24 pm by pris
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cportwine
Distinguished Member
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Posted: 27 March 2008 03:33 am |
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Wow, you are busy. I would say the shakes are from not enough food or to much exercise that your not use to. Have you recently uped your exercise? Superfoods- I don't know how to explain this. They are certain foods that give you certain health benefits. Some of the ones I do. Walnuts- for cholestrol, Carrot-can't really remember why these are good, but they are. etc. Do a internet search, you will see what I mean.
As far as the bmr/rmr. You will have to ask the others. I don't use any of that. I just do what I do. lol, I know kind of stupid. But, it works for me. 
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Nir
Senior Administrator
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Posted: 27 March 2008 01:09 pm |
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(Female, 46, 5'2", 105lb) => unadjusted RMR 1070. If you do no exercise you need 1284 calories to maintain. With exercise probably 1471..1659, so I would say that 1500 is probably OK. Obviously if you keep losing then you'll need to eat 100 calories.
For supplements, I notice not much mention of Omega 3: you could take fish oil capsules, or cod liver oil capsules, or you can eat some ground flax seeds, or eat walnuts or almonds.
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cportwine
Distinguished Member
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Posted: 27 March 2008 01:59 pm |
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| Good advise Nir, I have all those things in my diet.....
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pris
New Member
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Posted: 4 April 2008 08:01 pm |
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Im trying to include foods that are better, more chicken, more steak, more cerals, even make myself a weekly supply of 10 bean soup, with lots of grains in it. I found a pretty good tasting flax cereal, though I want to find the oil or just the actualy flax seeds.
Im will let you all know of any progress. I really want to get fit. Its really not a matter on number of lbs any more, just caloric guidelines to keep me on track.
But these forums do make me feel accountable and in touch with others in the same mind set. Thanx
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cportwine
Distinguished Member
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Posted: 4 April 2008 08:34 pm |
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I buy the flax seed whole in a bag. Then I use a coffee bean grinder to chop it up. I have heard you can get the meal (which is already chopped up). But, my store only carries the whole seed.
I agree pris....I have been doing much better on my diet since being on the board..... great support here... 
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spirulina
New Member
| Joined: | 19 June 2012 |
| Location: | |
| Posts: | 2 |
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Posted: 19 June 2012 12:44 pm |
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pris wrote:
Hello, I do a protein shake in the morning(spirutein) and B suppliment and some spirulina tablets. During the day I try to have balanced meals. I keep with me protein bars(kashi golean rolls) but thats it. I hate taking pills so the few I do take is alot of effort. Im not on any medications either.
I try to keep my cals to 1500 a day sometimes its less sometimes its more, but always around that. If its special occasions I leave myself some leeways. I just cut back a day or so, after. Exercising at least makes me feel better. I try not to be sooo strict with myself so that I dont let myself down.
Its weird though, I find that when I eat really salty foods, like yesterday, I had thai food, spicy and salty, today when I weighed myself, I just knew id be up a few pounds, cause I felt bloated. Salty foods really can affect water weight at least for me, by 2-5 lbs. If I drink some teas, like green tea that is a dieuretic, over nite I will loose those extra pounds.
Any suggestions on good suppliments? Im really new to the whole "healthy" thing so Id appreciate any good suggestions other than suppliments that have guarana or other ingredients of that sort. My heart races and I get really nervous.
I have started taking Hippophaes (Sea Buckthorn Seed Oil) and the results are really good. It helps in many ways but really increases the stamina so my work out is much better. I used to take spirulina for quite long and I was totally satisfied, but I have changed to Hippophaes and I think I'm better off. Maybe you should try it too.
Last edited on 19 June 2012 12:45 pm by spirulina
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ttalse
Member
| Joined: | 4 September 2012 |
| Location: | |
| Posts: | 17 |
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Posted: 13 September 2012 02:51 am |
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| you can use the Eat&Health APP
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