Teenager Calorie Cutting

RDubb07

RDubb07

New member
I came to this site a around two months ago and have dropped around 20 lb's. This week I realized that I can reduce my calories by at least 25% by not blowing 500 cal on a sandwich/pizza/something. So I've gone from trying to hit 1800 a day to 1200 a day (but anything under 1800 is a good day for me).

MOST of the time I'm fine with this, the only thing that is worsening is the cravings; not the hunger. But I don't know if my body is fine with this. Do you think I should up my calories? My BMR is about 2200, so...wow...Roughly 1.5 pounds a week I should lose because I cheat every couple of days ^_^.

I just don't want to starve my body, that's all. Thanks.
 
I'm not an expert by any means but maybe you should look at what you're eating as well as how much. It's my understanding that if you don't get the proper nutrition, you are much more likely to crave things.
 
Well you're young and you've made the first step to becoming healthy. And remember, this is only the first step.

So you go your BMR right? It's just a real general number to help get a benchmark with. I'm probably right in assuming that you haven't used the Harris Benedict Equation activity multiplier in which case even if you're sedentary, that would push your daily caloric requirement up to ~2640. If you cut your calories to 2000-2100 you'd still be eating a comfortable diet, and losing a pound a week of body weight without damaging your metabolism.

Even with moderate exercise a few days a week, your requirements go way up, ~3400 calories, so you could even eat a little more and be on your way to two pounds of weight loss a week if you ate around 2200 calories. Just remember to adjust as you lose weight as your BMR will go down.

What is your exercise routine like? Have you started one yet? Are you doing resistance training to maintain muscle as you diet? What's a day of food for you consist of?

Answering those questions can give us a better idea of the advice to give you.
 
I know I'm high in sodium(school lunches are horrid) I drink a lot of water though---about 80 oz daily. I mainly just count the calories and only eat fast food once a week (If you call it "eating", I cut out all fries and stuff and stick to chicken[grilled if possible]). I don't like Mayo (thank God).

I don't lift weights anymore. I really should. I jog/walk/sprint/etc. on the treadmill for about 350 calories, three to five times a week. I was planning on dropping to 200 by June and then 180 by August, then starting to hit the gym again in September to be more toned.

I used it at the beginning but kind of forgot about that equation. 3,400? Jesus! I've been eating anywhere from 1200-2500(cheat days usually--never went that far in the past couple of weeks) calories during the last couple of months, so I'm good I guess. Cool.

Man boobs be gone I pray. That's the main reason why I haven't been lifting. Don't want those puppies stickin' out ^_^
 
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RDubb07 said:
Man boobs be gone I pray. That's the main reason why I haven't been lifting. Don't want those puppies stickin' out ^_^
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Well I wouldn't worry about that too much, you can't build muscle while dieting. Resistance training's main function as you diet is to force your body to retain lean mass, otherwise your body will pull calories from body fat along with muscle, making you weaker if you started later on than if you started now. Granted you do get a nominal gain in strength, but you just don't bulk up. I went from 220 to 186 currently and I've lifted the entire time, man boobs are not a problem.

I have to question the diet, because it seems like you're cutting calories and thats fine, but it looks like you're also being sucked into picking the usual teenage foods which aren't that great. Since you're eating less food, you want to pick foods that are nutrient dense. Lean meats, veggies, fruits, whole grain products, eggs, low fat dairy, etc. You'd be surprised how good it all begins to taste once you switch off of stuff like cold pizza and cafeteria lunches. Whole grain rice with chicken and spinach in a tupperware container definitely trumps a pressed meat riblette sandwhich and tater tots. I'm not totally sure how good or bad your diet is, so don't think I'm picking on you. Good nutrition is 80% of weight loss.
 
This is the Harsh Truth forum for a reason, bro...it's all good.

Maybe that's why I'm stuck....I'll keep that in mind man. Thanks!
 
KissMyHuman said:
Resistance training's main function as you diet is to force your body to retain lean mass, otherwise your body will pull calories from body fat along with muscle, making you weaker if you started later on than if you started now.
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I was going to suggest this, but I see Rdubb's getting good advice already!
 
lilone said:
can you explain the BMR, what does it mean? how does it work?...how can i calculate mine?
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basal metabolic rate

It's the # of calories your body needs if you were immobile. DO a google search for BMR calculator and you'll find what you are looking for. I may have simplified this a little too much, so you may want to do a search at Wikipedia or something and it'll give you a more comprehensive definition.
 
lilone said:
can you explain the BMR, what does it mean? how does it work?...how can i calculate mine?
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BMR - Basil Metabolic Rate - is the minimum amount of calories your body needs just to keep you and your vital organs alive - i.e to do things like your breathing, blood circulation, brain function, etc. etc. Think coma.......you're alive......but not eating, awake or moving. :)

This is very similar to something called RMR - Resting Metabolic Rate. It's almost identical to a BMR, but RMR is a slightly higher number than BMR and not as restrictive in the criteria it needs for a calculation. Think relaxing and just resting on your bed reading.:)

Not to worry though, BMR and RMR are used to usually mean the same thing - calories used at rest. BMR/ RMR usually makes up anywhere from 60% or more ( and this may vary quite a bit ) of the total calories you need each day to stay at the weight you're at.

Here's a BMR calculator you can try....



Also, take a look at the link KissMyHuman provided that has a calculator " The Harris Benedict Equation " that estimates what your total daily calories are based on your BMR and estimated activity level to keep you at the weight you're at now....

 
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