Weight-Loss wowie wow wow calories...I have to get ALL of those!

Weight-Loss
Dollylala

Dollylala

0
Alright so i decided to take the plunge and do some calculations on calorie intake vs outtake to loose 2lb a week i used the calculator on steve's?(sorry if i got your name wrong) off his website and it says for my height weight life style i have to intake with light activity thats 1-3 days a week that i need 1494 calories, uhm i'm just doing some calculating of what i normally would eat through out the day, and what i like to start planning to eat to get the right ammount of protein and fiber and wow how am i suppose to achieve that number...

Alright so in total I need 1494 Calories, 103 protein, 25-30 fiber

Sorry if i talk sparatically. I think, i type, i spew. Anyways here is some of the facts i researched on the foods ill be intaking

Breakfast- greek style yogurt ; 130 cal, 4g of protein.
flax seed; 150 cal, 5g protein, 8g fiber
Mixed berries; 100 cal, 8g fiber

Lunch- Subway roasted chicken breast salad w/ sweet onion sauce dressing;
210 calories, 19g protein, 4g fiber

Snack-Ive decided to try syntha 6 as a snack mixed with skim milk to get my extra ammount of protein that i need in a day so thats what ill do for a snack once a day
syntha-6; 200 cal, 23g protein, 5g fiber
skim milk 8oz; 80 cal, 8g protien

Dinner- siigh well i decided to vary with chicken breast or fish and add a veggie in there i havent decided but i figure with what i have already in my day and what i have left to attempt to consume during dinner because honestly when im at work i barely have enough time to eat a lunch but i always attempt to, let alone add more food into the mix.


So with everything that I plan to consume normally it gives me.
870 cal, 59g protein, 25g fiber

So im hitting pretty much what i need for my fiber but im falling short 624 calories, and 44g of protien....i just have no idea what else to consume and not feel like im feeding my face constantly, its deffinately a mental thing but i cant imagine adding 624 calories at dinner, maybe add something else to my breakfast? its really hard as it is to even eat breakfast, now i will probably add a glass of sweet tea in during the day its my guilty pleasure and my caffiene since i dont drink coffee and its normally with lunch, but im going to start mixing it half and half with nonsweet tea give that a go...and im trying to figure this out ONCE so i wont have to worry about it anymore if i have a general good idea of what im consuming througout the day so i wont have to think so much everyday about what and if im getting enough calories....sighh HELP!

Thanks for reading -_-
 
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I had this problem too...getting in more cals the healthy way :D Someone recommended nuts and raw organic almonds is my thing :D Here's the page of it in my diary:
http://weight-loss.fitness.com/weight-loss-diary/39333-xenons-diary-enter-if-you-dare-p-4.html
some good recommendations!
 
Maybe have a look and see what nutrients or types of food you could be lacking. Its hard enough on a calorie restricted diet without your body being deficient in something and sending you out cravings for the refined/junk food version!

You need about 1-2 grams of protein per body weight to be healthy. This is not to build muscle, this is to be healthy. A tuna steak has around 25 grams per 100 grams of steak, chicken, turkey a similar amount. Nuts, cheese, eggs, soya are also sources of protein, but they are not all calorie equal so pick wisely.

You need to take 5 different types of druit and vegetables per day. They may be vegetables but they do still carry calories! Don't forget this! 5 different types means you can eat 10 apples, you still only benefit from that 1 apple. Youd body can only take in so much of a certain vitamin and nutrient per day. A rough rule of thumb is to chose 5 different coloured varying choices of fresh fruit and veg. Cooking destroys much of the vitamins so steam if you have to cook.

Water over fizzy drinks/soda (thats a given!) and don't leave it too long before each meal. More then about 3 or 4 hours and you risk falling into a starvation mode and are likely to plateu fairly early on.

Make sure you also get enough calcium. You wont notice any difference if you don't at first, but it can lead to osteoperosis and once you hit 30 your bones are already in decline towards osteoperosis. If your under 25 and have it, you can turn it around by healthy exercise (weight bearing) and plenty of calcium (milk, dairy etc) but if you get it when your over 30 when your hormones are changing those that support bone development being the main ones, you age with bad bones and you hit osteoperosis earlier, like 40 instead of 80. Then it its about managing it (ie being very careful not to knock into something or you break bones) and thats no life for anyone.

Also, everyone plateus on a diet and has to cut back that bit more so make sure you do eat enough calories to begin with or you'll but cutting back more then you can manage!
 
oh nice, i love love love almonds, one of the reasons i love christmas is because you can get almonds that arent cracked and ah idk something about cracking an almond, working for yah food. I have to say expecially today my water intake is huge huge today im actually really enjoying water now that i have stuck with it for a few days, but ahh water no calories... So good good, nuts has calories, i guess i could squeeze in some fruit like between lunch and dinner, I really want to make this work for me, i have the motivation to figure this stuff out now which i really wasnt doing before today like actually thinking okay how many calories am i taking in versus putting out.
 
summer123 said:
Make sure you also get enough calcium. You wont notice any difference if you don't at first, but it can lead to osteoperosis and once you hit 30 your bones are already in decline towards osteoperosis. If your under 25 and have it, you can turn it around by healthy exercise (weight bearing) and plenty of calcium (milk, dairy etc) but if you get it when your over 30 when your hormones are changing those that support bone development being the main ones, you age with bad bones and you hit osteoperosis earlier, like 40 instead of 80. Then it its about managing it (ie being very careful not to knock into something or you break bones) and thats no life for anyone.
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Oh so true i dont get enough calcium and my body shows it already in different ways and im only 26, i have degeneritive disc disease and im sure thats due to lack of calcium but im hoping with my protien shakes ill be mixing them with skim milk so that should help balance out the calcium....

what are great fruits and vegetables, i was reading that stick to vegetables that are from beneath the ground aside from potatoes, and what sorts of fruit?
 
whats your opinion on rice cakes? i use to just ugh love those things and the calories arent high and the sodium isnt too bad either, one cake does have 4 g of sugar
 
I have really been wanting to get rice cakes but I can't seem to find any no matter where I go! I love those things! Even without flavor ...which some people find quite disgusting lol
 
im not sure if you have a publix but i know they have them there, they are deliiisshh and i like the cinnamon ones, and the white chedder but they have a higher sodium count in those.
 
First of all, if you weigh 227 lbs, 1400 calories is not enough. I can't imagine that Steve's calculator would be THAT far off in the numbers.

At 227 lbs (or around that), you should probably be taking in at least 1800-2000 calories. I weigh 165 lbs and I'm eating 1600-1700 calories per day to lose. So 1400 is just far too low.

That said, I'm looking at your food plan and I'm getting a bit of a disconnect on calories:

Breakfast- greek style yogurt ; 130 cal, 4g of protein.
flax seed; 150 cal, 5g protein, 8g fiber
Mixed berries; 100 cal, 8g fiber
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If you're eating greek style yogurt, then you're getting FAR more than 4 g of protein. A proper greek style yogurt should have 15g or so of protein per 7 oz serving (going with 2% fat and 130 cals). Mixed berries will have 2g of protein or so. So your total for breakfast is going to be 380 cals and 23g of protein (approx)

Lunch- Subway roasted chicken breast salad w/ sweet onion sauce dressing;
210 calories, 19g protein, 4g fiber
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Looks about right to me.

Snack-Ive decided to try syntha 6 as a snack mixed with skim milk to get my extra ammount of protein that i need in a day so thats what ill do for a snack once a day syntha-6; 200 cal, 23g protein, 5g fiber
skim milk 8oz; 80 cal, 8g protien
Click to expand...
So this is what? A protein powder that you'll mix with skim milk? Ok, I would recommend adding in some fruit or veg as well, but even so, with this, you're up to 790 calories and 65 g protein.

Dinner- siigh well i decided to vary with chicken breast or fish and add a veggie in there
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Why not add in some healthy grains here? A whole grain pasta, quinoa, a baked potato, something like that. 4 oz of chicken, plus some veggies, plus some healthy complx carbs is going to total around 500 cals and another 30-35g of protein to your plate.

Now you're at a total of 1300 cals (about) and 95g protein.

At some point during the day, add in a snack - a handful of almonds, or an apple with some peanut butter, or a banana, or some combination of the above.

That will boost you up to 1500+, depending on the snack you choose, add some healthy fats into your diet, and give you the calorie boost you need.

Don't pay attention to all that garbage about avoiding some veg or stickign with others. That's just silly. Eat veggies. You aren't going to get fat eating veggies and fruits - carrots, celery, radishes, apples, oranges, grapefruit, all kinds of leafy greens, cucumbers, squashes of all kinds .. the more colors you can put into your veggie and fruit selection, the better off you are.
 
KaraCooks said:
First of all, if you weigh 227 lbs, 1400 calories is not enough. I can't imagine that Steve's calculator would be THAT far off in the numbers.
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Plus the fact that somebody who weighs 227 has got to be eating much more than 1494 calories already. There is some major miscalculation happening here.
 
All these calculations are killing me personally, I don't know how anyone else feels about them.

My BMR says that I need between 1400-1600 to lose 2 pounds a week and do nothing all day but simply exist...

But to eat and work out six days a week like I have been I need more calories and the proportions of them have to be right, and I have to eat in particular intervals, or it won't work...

But on a regular day I intake just around 1000 calories and about half of that is from fat...

And on a bad day it's closer to over 2000-3000 and there are a lot more carbs and fats than anything else...

:banghead:

How long until all these calculations start becoming second nature?
 
alright i dont know what if it has more in it or not i went off the info from a website and thats the nutrition facts it gave me from that website and im pretty sure thats what the site said on steves website said heres a clipit from the website of my information. I do understand i should get more and then i found this site this sounds a little more of what you are talking about kara, plus it has some sort of zigzag for daily intake and what not, but i dont think im going to be counting down to the .1 calorie like that i just want a good general idea of how much i should and should not be getting in.
 
Harold14370 said:
Plus the fact that somebody who weighs 227 has got to be eating much more than 1494 calories already. There is some major miscalculation happening here.
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well yeah, i use to eat a whole half of a domonios pizza before. So shure i use to eat more than that, but i dont anymore.
 
HHackney said:
All these calculations are killing me personally, I don't know how anyone else feels about them.
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To me, they are just a way of finding a starting point if you are just beginning a diet. If you have been counting calories long enough, and weighing yourself, then you already know how many calories you need.
DerbyDoll said:
well yeah, i use to eat a whole half of a domonios pizza before. So shure i use to eat more than that, but i dont anymore.
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All right, my apologies. I guess I misunderstood, because I thought you were having trouble figuring out how to enough calories.
 
Harold14370 said:
To me, they are just a way of finding a starting point if you are just beginning a diet. If you have been counting calories long enough, and weighing yourself, then you already know how many calories you need.

All right, my apologies. I guess I misunderstood, because I thought you were having trouble figuring out how to enough calories.
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Now i am, with the right things you know? not just taking a whole pizza and scarfing it down. I wanna put the right things in, but it seems i need a lot of the right things to eat, which is nice. I just need to create this basis for a foundation for a diet and ill be good to go with the general idea of what i need to take in.
 
DD - I looked at the image you posted and the site looks familiar - I seem to recall it's one that very much underestimates calories.

I'm going to give you the details behind the numbers, but keep in mind that you don't have to remember all of this. I just want you to know where I'm getting my numbers from, so you'll see I do know what I'm talking about. :)

The medical standard for determining your BMR is the Harris-Benedict equation. For women that equation is: 655 + (9.6 X weight in kilos) + (1.8 X height in cm) - (4.7 X age in years).

For you, that would put your BMR at 1960. Then you use an activity multiplier to determine your current maintenance calories. For you, at lightly active, that multiplier is 1.375, which puts your maintenance at 2694.

If you reduce that by 30% (a safe and healthy rate to lose weight), you get a calorie level of 1886 calories per day. Add a little more exercise to that (even some walking each day) and you'll be on track lose a safe and healthy rate of 1% of your body weight per week.

It's not that far off from what you came up with ... but 400 calories can make a huge difference both in the level of nutrients you get and in the amount of energy you'll have to keep your metabolism up.
 
thanks kara ill deffinately keep that in mind and on track to where i want to be, today was a little rough since the first half of the day i didnt have the right food in the house to eat so i just had an english muffin with some margrine on it. but i fixed that after my work out and got my normal subway salad and then i actually grocery shopped correctly and got things to work on my calories but the right way, right now im sitting at 682 calories consumed today i know i need to get more in there at some point, but i know im having sphegetti with wheat pasta with ground turkey for dinner so that will kick the calories up some as well. and ill snack on for the rest of the day to fill those calories up. Im using caloriecount.about.com for my tracking of weight and food intake i like it cause it adds the ammount of calories im burning at my current lifestyle plus adding the workouts i manually put in there, but i dont like the boards on that site, full of people who dont want to consume enough calories and tend to be on the annorexic side of things.
 
Yep......Kara as always gives fab advice!

I only started losing weight once I listened to what she advised.....not that I want to kiss anyones ass!! Ha! Ha!
 
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