Weight-Loss Is that the right number?!

[Super Ghoul]

Hello, I'm new to these forums but I've been learning weight loss and nutrition for years. When I was younger I dropped about sixty pounds, but when I look back at how I did it I realize that it was unhealthy. So of course I gained it all back when I stopped eating so little.

Anyways, I tried to diet a few months ago and I did significant research. I concluded that I'd need around 1600 calories to lose weight if I was working out.

For some reason this diet did not at all work. My sister showed me the calorie calculator where you put in your age, height and weight and it tells you how many calories you're eating. It said to lose weight I should be consuming something like 2,200 calories. Now, I have about 100lbs to lose and I'm young and fairly tall. So me increased need for calories seems reasonable, but can I really lose weight eating 2,200 calories and exercising?!

Lol, it just sounds so different from what I've always been told.

 

[Omega]

It sounds about right to me. You should be able to check that it gives you a deficit by logging your food and activity in (having first set up the profile information). If you check your calorie balance it should give you the weight loss that you deserve.

3500 calories in deficit should give you a pound of weight loss.

Naturally it is rough figures because our bodies do not work in a linear manner - we boost our metabolism when we exercise or eat. Things slow down when we sleep. Our metabolism can be slower if for example we have been eating too low a level of calories or if we have medical problems. But the rough guide holds true for most people...

Most people will lose weight if they eat a calorie level which is between 8 and 12 times their weight in pounds. 2200 is nicely in the middle of that range.

What I would say is that you should spend those calories wisely. Fitday break down the food into the different nutrients. Read the nutrition section (particularly sticky threads) and learn how much of each nutrient you should be getting and try to hit those targets. Many people believe that they are eating healthily when they are not having enough protein for instance. Be sure that you are getting enough protein, fibre, calcium, healthy fats and keep an eye on your sodium levels - having no more than 2400mg sodium. Drink 1 fluid ounce of water for every 2 pounds of body weight...

Remember that the calories level and the levels of some of the nutrients change as your weight changes - so you have to keep recalculating things...

Good luck with your project.

 

[Super Ghoul]

Thanks Omega! I've seen you a lot around the forums and I'm sure you've seen plenty of people like me.

I've just always had these set 'rules'. It's probably all the random diet facts you pick up over time. Women who really should be eating 1600 calories tell you that you should also be doing that because it's what's working for them. Ah, I was so flabbergasted when I saw those numbers. But it all really makes sense.

And breaking things down into the carbs, proteins and fats just sounded so strange to me. I always believed calories were calories, until someone told me "100 calories in apples is a lot different than 100 calories in doughnuts." =P I always assumed we were told to avoid doughnuts because they just had more calories, but now that I pay attention to all the other junk in my food I actually feel completely overwhelmed. But I am absolutely determined to do this right and not set myself up for crazy weight loss, followed by even crazier weight gain.

Obviously spending all day on the computer won't assist my weight loss, but you'll all likely see me often in the mornings and nights. Of course, I live in Alaska so we have some crazy time difference, but you'll surely be seeing me. I've made it my goal to end up with my before and after pics here on these exact forums. =D

 

[Omega]

I have been like you and failed at dieting so many times because of it LOL...

I am 50, and of an age where the common knowledge said that if a woman wanted to diet she had to have no more than 1000 calories a day. I tried to diet too many times - felt miserable and that I would starve - counted the minutes / days / hours and inevitably went over my calories and felt so bad I considered the diet to be a lost cause. I blame this plus my lack of exercise for over 20 years of severe morbid obesity...

People told me that you had to walk briskly for walking to be of any benefit - and realistically sports were out of the question so walking was really the only door on exercise that I could see.

I had to ignore what I thought that I knew to get any real success.

As for the nutrition side of things - you are 234 pounds.

If I were you I would start off trying to have the following nutrients and see how that proportions out on fitday
minimum 25g fibre
minimum 117g protein - but more if you do more exercise - up to maybe 1g for each pound of goal weight
minimum 1000mg calcium
no more than 2400mg sodium
117fl oz water
some healthy fats - I have fish about 3 times per week - 1 of which is always salmon

I am sure that combined with consistent exercise you will see some great results.

Naturally you should study the nutrition section too - but I just thought that I would give you a hint that might get you starting off in the right direction.

The key thing is to think of it all as a change of lifestyle that is going to last forever and not a diet at all. That way you will not revert to the way of life that caused you to gain last time round. It would just do the same again...

 

[Super Ghoul]

Well thank you so much!

I'm young(18) and, while I am 100 lbs overweight, I can still do a fair amount of exercise. About 45 min of cardio and 20 of strength.

Also, after breaking down my calories into micro nutrients is actually making me feel really good. I still allow myself a few treats, but I really do love fruits and veggies already. This morning I opened my cabinet and found that my mum had bought a big bag of kitkats and reeses. My two favorite things, but I just smiled and went on with my egg. I didn't even feel that small moment of doubt. Especially these vitamins, they're so uplifting. =) I have a tendency to become very depressed and often suicidal. Obviously, I'm not happy this way. So when I can have such a good outlook, I know I must be doing something right.

I also have to move away from my impatience. I tend to get caught up imagining the future, and it always seems like it'll never come fast enough, but it will indeed arrive and I can either put forth some effort and arrive there the way I want, or still be overweight and unhappy. =)

 

[Omega]

I actually find that walking is a brilliant form of exercise for me. I started off slowly - but am now pretty fast... I think that it is something about the repetitive nature of the steps - or the opportunity to put other things to one side and think things through - but I find that walking has helped make me feel much more tranquil. Prior to starting walking a lot - I used to feel that my moods were one long roller coaster ride. I often described myself as living on an emotional knife edge. It is a total bonus that it burns calories and helps me to have a much slimmer figure. Sometimes I am not sure which is better - the slim figure or the tranquility...

Naturally I do other forms of exercise too...

I am sorry that you have experienced black moods in the past. It is great that you can feel that your new lifestyle is improving things there. I am sure that both the healthy eating and exercise are both working their magic. It certainly sounds like you are doing well thus far.

It is great that you can feel your body appreciating the fact that you are giving it the best form of fuel. It is like if someone tried to run a car on some low grade fuel or good quality fuel of the type recommended by the manufacturer. You would only expect to see a difference in performance levels.

You can take it from me that the future will be with you before you know it. I am constantly surprised by how old the calendar tells me that I must be. I swear that I do not feel any older than I did aged 20. I get surprised on a number of levels whenever I look into a mirror or see a photo of myself and see a skinny middle-aged woman looking back at me.

It is good that you are dealing with your weight problem at your age - your benefits will range from better health to being able to wear the most fashionable of clothes. Whilst there is no reason that you shouldnt be happy and confident at any size - these things can be easier if you have the figure that you feel looks good.

Losing weight most certainly takes consistent hard work - but the rewards are there for the taking. There is no reason why in time we should all not have the kind of figure that we thought were only in our dreams.

Good luck.

 

[Super Ghoul]

Lol, I don't know if you've seen that Disney movie Wall-E, but it always makes me think. Everyone becomes obese because they have robots doing everything. And when they finally leave the little space thing-a-ma-jig everyone is so happy to have earth and the ability to move around freely.

I think over the past few decades we've all grown super dependent on gadgets, and our food has been taken completely for granted. There is so much of it and it's so easy to overindulge, but food and anything else must come in moderation.

If you're always working out you'll work yourself to death, even though exercise is generally considered good. So food shouldn't be considered terrible, just something that we know a lot more about and we should pay attention to. =)

Most of my motivation is based on aesthetics and looks, but part of it really is me being concerned with my health. I smoke cigarettes and I drink a bit, but I've been taking steps to quit. All of it just seems like so much. Quitting food, smokes and alcohol. The three things that seems to tie me to this world are all terrible for me. =P I'm sure I'll discover activities and hobbies along my journey though.

It's very nice talking to you, you seem quite knowledgeable and you've obviously reached your goals. =)