Post # 1
There have been a couple of posts on here about diets etc, what is a realistic caloric intake for a diet?
I am 193ish pounds (and 5′ 4/5″). i am currently eating about 1000 calories but i think that may be too little?
For breakfast i eat a bowl of special k or a special k protein bar (peanut butter yummy!!) (180 calories)
lunch a baby fresh salad with feta cheese 10 croutons, and 11 sprays of salad spritzer (200 calories)
dinner a lean cuisine (330 calories)
for snacks i eat honey pretzel stix (2 packs) 180 calories
and i ate a 100 calorie pack of pringles.
wow that’s only 990 calories, that’s not enough huh?
Post # 3
I find that I function best at between 1200 and 1500, depending on how much I’m exercising that day. That leaves me satisfied but without that “ugh, I overate” feeling. Just for fun, an average day for me:
Bowl of raisin bran cereal with skim milk
Soy “Veggie” Dog with whole wheat bun
1/2 cup of cottage cheese
Five whole wheat crackers and one triangle of Laughing Cow cheese
Mushroom marinated tofu
That totals to about 1300 calories, and definitely leaves me satisfied!
Post # 4
@lily: i think i’m about to have a snack of some sort because i am absolutely ravenous right now. maybe i should shoot for 1200 calories
Post # 5
1200 to 1500 is considered optimal for weight loss. At your current weight, I think you will find 1500 is better. You will have more energy and variety.
Also, eating vegetables raw or steemed practically doesn’t even count as calories, they are so good for you.
Is 1000 starting to impact your energy level at all?
Post # 6
I think that’s a good idea! You’ll feel much better, and have more energy to tone up.
Also, my favorite topic… get 8 hours of sleep a night! It’s imperative for energy AND weight loss.
Post # 7
(I feel the need to add that no, I don’t always listen to my own advice in regards to sleep. Real life has a funny way of getting in the way…)
Post # 8
Min. 1200, some people have to tweak it up a little. Don’t you DARE do the 900 calorie thing, it’s so bad for your metabolism!
Post # 9
@monita: i suppose that’s why i am napping all the time? i sleep way too much would could have something to do with the energy level thing? and i LOVE my salads!! sometimes i eat them with chicken but most of the time as long as i have feta cheese i don’t even need a salad dressing!
Post # 10
I would suggest cutting out some of the processed foods you are eating because your sodium intake is probably through the roof! (And we all know salt = bloating). Take a look at how much sodium is in your lean cuisines and 100 calorie snacks, it might surprise you.
As a reference, I am 5’0, 101 pounds and I eat about 1200 calories a day. I’m not really trying to lose weight but I want to tone (I am skinny fat). 1500 is probably an optimal amount for you to be eating in order to lose weight and still have energy! I would suggest looking at sparkpeople or jillianmichaels.com as they both have calculators to figure it out.
Nobody should ever eat below 1200 calories. That is how much the smallest person (about my size) needs for their body to just function if they were to sit on the couch all day and do NOTHING! We actually burn at least 1200 calories a day just by being alive 🙂
Post # 11
Generally it’s not advisable for us ladyfolk to go below 1200 calories/day. (It’ll damage your metabolism and could even damage your organs!)
A good rule of thumb is to aim for–at most–2lbs of weight loss/week via a combination of diet and exercise. Considering that 1lb of fat = 3500calories, that works to a calorie defecit of 500cal/day from your RMR (resting metobolic rate) needs to take off one lb/wk via diet alone.
The RMR is the magic number, per say. It’s the amount of calories (roughly) that your body needs to exist as it currently is without gaining/losing anything and without any major activity levels. Your RMR will increase if you do exercise, for instance.
So a good way to figure out what you should be aiming for intake wise is to calculate your RMR (a good site is here: http://www.bodybuilding.com/fun/calrmr.htm) and then subtract 500calories from that number. If the result is greater than 1200, aim for the new number. If it’s less than 1200, use 1200 as your target. Obviously all the balanced/clean diet mumbo jumbo appies no matter how many calories you’re taking in… 🙂
And take it from somebody who specialized in crash diets for a while…there is such a thing as not eating enough! Your body will go into starvation mode and will ultimately end up storing calories from whatever it can get…hardly the desired result, eh?
Post # 12
@babyboo: yeah i agree with you on the sodium intake (i’m afraid to look) we are going to our first gym membership meeting with the personal trainer on thursday morning so i’ll talk to her again but i figured i wasn’t eating enough sigh…
Post # 13
How long have you been doing this? It generally not feasible long term to carry out a <1200 calorie diet and be happy or healthy. You may not get all the nutrients you need.
It also depends on how sedentary/active you are, but I generally wouldn’t go below 1200 calories.
Without knowing anything about you and assigning a mediocre activity level, I’d put you right about 1500 calories. That is 500 calories less than your regular energy needs for weight loss and an appropriate long term number for your body size.
Just make sure you think about getting 5 cups of fruits/vegetables in each day. 1 cup is about the size of your fist, and two cups of raw, leafy greens is really the equivalent to a 1 cup serving. And don’t stress yourself on calorie counting. Take a brisk walk after lunch. If you can do that most days, it will definitely help.
Post # 14
Well, I was just not fast enough! I agree with all these ladies, with the education to back it up! 😉
Post # 15
@eimersc: about two weeks or so, maybe three i cannot remember, i think right after i tried on the dress i loved i stopped eating as much. i haven’t lost a major amount of weight, maybe only 10 lbs. i am totally sedentary right now (joined a gym though to kickstart my metabolism again). i am eating a snack right now (salsa and chips with light sour cream) and that puts me at about 1300 or so calories for the day and i already feel a lot better.
Post # 16
Well, you’ve got plenty of time, so enjoy your gradual weight loss to make it sustainable! You don’t want to yo-yo, so have a method you can carry out as a lifestyle choice. Besides, 12 months of a “diet” is pretty much a long term change anyway!
2-3 pounds is actually the healthy recommendation of loss per week, so you may be on track.
Just adding some laps around the office or wherever you are at lunch really helps put some mindless activity (and helps break up the work hours) into your day!
As someone mentioned, you need energy to burn calories, so heavy deprivation actually backfires (because your body starts to go into survival mode).
You are doing great starting early, and I’m sure you’ll do fabulous!