I haven't weighed myself but I don't feel like I've lost any weight since Saturday. I guess this feedback is coming from the way my clothes are fitting the past few days. I've been eating between 1700 and 1900 calories per day which I feel should be a good range for me. I've been doing is shooting for 1700 and usually ending up around 1850. Maybe I need to go back to 1500 which what I was eating when I was losing weight at a healthy clip back in 2010. But my dilemma is that I wasn't able to sustain that behavior. Does 200 or 250 calories really make a difference? Not sure really but I guess I'll find out Saturday. All I'm sure of is that I want to lose weight and I want to lose it as fast as possible.
I know it's a pitfall to start dropping daily calories because it will likely throw my metabolic rate into starvation mode but I feel like I need to do something to get things going. I've been getting a little walking in just about every day but it's not more that 10 minutes per session. I need to step the exercise up.
My concern is that we're coming into the summer months and that means traveling for summer baseball. I love it but it brings with it constant food decisions because due to timing we have to eat on the road a lot. It's mainly dinner choices because usually the games are over in the evening, we're hungry and a hour or so away from home. This season there won't be any over night trips so that will limit restaurant eating. The reality though is that I have to get use to making good choices when eating out as well. I can always pack a cooler!
It's really amazing to me that I have to think so much about food. But I guess it's a good thing that I'm planning meals and eating in a sensible fashion. I have to admit though.. it is a grind.
ETL
Showing posts with label caloric intake. Show all posts
Showing posts with label caloric intake. Show all posts
Wednesday, May 23, 2012
Tuesday, May 8, 2012
Day 25 (428-6) What Worked Then Should Work Now
Honestly, I've been weighing myself each morning and I've noticed that my weight is stuck at 428. I went back to 2010 posts in this blog and re-read a few posts. I found this one along with a comment from a fellow life style changer... I think Seth had it right and what he wrote goes along with with Derek has been trying to get across to me. 1900 per day and a good calorie burn in exercise/movement is what it's going to take to burn fat... no mucle. It takes the combination of the two. I'm very glad I have this blog...
ETL
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I often tell my boys that baseball is a thinking
man's game. Well losing weight is a thinking person's game as well. For the past
two weeks I subjected myself to a little experiment with the goal of figuring
out just what my metabolic rate really is.
MyNetDiary's software computes my BMR at 3180. WebMD and other web based calculators confirm this number to be about right for my age, height, weight and level of daily activity. I've been very meticulous in recording EVERTHING I eat since I started this journey on 1/6/10. My average per day for the past two weeks has been 1945 calories which means I should be burning 1235 per day, 1 pound every 3 days...RIGHT? So I should have lost about 4 pounds, RIGHT? Well, during the past 14 days I've lost only 1 pound. Why are the numbers off? I've come up with two reasons:
First, I have not been exercising. If I move my ass I will burn calories. It's that simple and I take total responsibility for not following through on this goal. The weather is getting warmer. I will be coaching two baseball teams soon. My activiy level will increase. All good things. But I also need to get into a routine of daily activity. I will work on this.
Second, the BMR calculators are wrong in my case. I have a slower metabolic rate than the average 411 pound, 49 year old, 6 foot man. I have to believe that based on my two week experiment my actual BMR is more like 2000. To prove this I went back in the records (thanks MyNetDiary) and looked at my caloric intake for those weeks when I was shedding pounds a month or so ago. My average intake was 1500 calories per day. Hmmm.. Well numbers don't lie!
Conclusions:
BMR calculation software may not be right for everyone as a measuring stick. My BMR is actually around 2000. A 1500 calories intake per day should allow me to burn around 500 calories each day (with activity, more). Which is about 1 pound a week. If I have a day where I go 1600 or even 1700 that will be just fine. But 1700 is the absolute ceiling for me.
I need to get myself in the habit of being active. I will burn more calories and lose more weight when I do this.
The big positive is that I am eating good foods and have not gained any weight back. Trust me, I don't take these two accomplishments for granted. However, I now understand the rate my body burns calories and I will do my best to use this knowledge to achieve my goal.
ETL
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March 13, 2010 Weigh In: 411 lbs, Lost 1 lbs
I often tell my boys that baseball is a thinking
man's game. Well losing weight is a thinking person's game as well. For the past
two weeks I subjected myself to a little experiment with the goal of figuring
out just what my metabolic rate really is.MyNetDiary's software computes my BMR at 3180. WebMD and other web based calculators confirm this number to be about right for my age, height, weight and level of daily activity. I've been very meticulous in recording EVERTHING I eat since I started this journey on 1/6/10. My average per day for the past two weeks has been 1945 calories which means I should be burning 1235 per day, 1 pound every 3 days...RIGHT? So I should have lost about 4 pounds, RIGHT? Well, during the past 14 days I've lost only 1 pound. Why are the numbers off? I've come up with two reasons:
First, I have not been exercising. If I move my ass I will burn calories. It's that simple and I take total responsibility for not following through on this goal. The weather is getting warmer. I will be coaching two baseball teams soon. My activiy level will increase. All good things. But I also need to get into a routine of daily activity. I will work on this.
Second, the BMR calculators are wrong in my case. I have a slower metabolic rate than the average 411 pound, 49 year old, 6 foot man. I have to believe that based on my two week experiment my actual BMR is more like 2000. To prove this I went back in the records (thanks MyNetDiary) and looked at my caloric intake for those weeks when I was shedding pounds a month or so ago. My average intake was 1500 calories per day. Hmmm.. Well numbers don't lie!
Conclusions:
BMR calculation software may not be right for everyone as a measuring stick. My BMR is actually around 2000. A 1500 calories intake per day should allow me to burn around 500 calories each day (with activity, more). Which is about 1 pound a week. If I have a day where I go 1600 or even 1700 that will be just fine. But 1700 is the absolute ceiling for me.
I need to get myself in the habit of being active. I will burn more calories and lose more weight when I do this.
The big positive is that I am eating good foods and have not gained any weight back. Trust me, I don't take these two accomplishments for granted. However, I now understand the rate my body burns calories and I will do my best to use this knowledge to achieve my goal.
COMMENT FROM SETH:
SethMarch 13, 2010 10:47 PM
In my studying...and we've all done our own
form of studying...for a male, cutting your calories that low at a long period
of time would only put your body into starvation. In starvation mode - calories
are burned mainly from muscle and not fat. Before you cut it that low this is
what I would do:
1. Keep it between 1900-2000 cal/day.
2. Hit a calorie burn of 400-500 each day.
3. Up the water intake to 90 ounces +
4. Get your fiber from fruits and vegetables -- lots of these. suggested amount is 25-35g per day. The more fiber you take in -- the more *stuff* you are putting out. It will clean you out.
5. cut sodium.
These are just a few things I would do before I cut so drastically. You have to have teh calories coming in to keep that metabolism.
Also, use the online tools only as tools to benefit your weight loss and not the primary decision maker.
Keep up the good work. A one pound loss is a loss - even if we don't like the amount...it's one hard fought pound
1. Keep it between 1900-2000 cal/day.
2. Hit a calorie burn of 400-500 each day.
3. Up the water intake to 90 ounces +
4. Get your fiber from fruits and vegetables -- lots of these. suggested amount is 25-35g per day. The more fiber you take in -- the more *stuff* you are putting out. It will clean you out.
5. cut sodium.
These are just a few things I would do before I cut so drastically. You have to have teh calories coming in to keep that metabolism.
Also, use the online tools only as tools to benefit your weight loss and not the primary decision maker.
Keep up the good work. A one pound loss is a loss - even if we don't like the amount...it's one hard fought pound
Thursday, May 3, 2012
Day 20 (428-6) Keeping My Cool, Friday Morning Weigh In's
It's been 20 days since I started. I gained back a pound yesterday. I know 6 pounds in 20 days is healthy. But honestly, weighing myself everyday and dealing with the micro up and downs is driving me nuts. Perhaps its because I'm the type of person who likes to see fast results (like most Americans). I know it's a long road and slow process. But I feel like I'm checking the oil after every 10 miles of driving.
Regardless, I'm going to start weighing in weekly on Friday mornings. Its the end of the working week and something to look forward to, etc. I may step on the scale a few days during the week to check on progress but I'm going to officially report my weight once per week. Once I drop 30 or 40 pounds I may change back to daily. But for now.. it's going to be weekly.
I'm adjusting to 2100 calories per day just fine. In the back of my mind I'm still thinking that 1800 is the right number for me based on previous attempts. However, if I decide to reduce my intake it won't be drastic.
I'm at the point were I'm working hard at changing and I feel like my body owes me some better results. I'm not throwing my hands up in the air. I feel good about the changes I've made. I just want to see the scale move south. Can you blame me?
So tomorrow will be my first weekly weigh in.
Have a nice day :)
ETL
Regardless, I'm going to start weighing in weekly on Friday mornings. Its the end of the working week and something to look forward to, etc. I may step on the scale a few days during the week to check on progress but I'm going to officially report my weight once per week. Once I drop 30 or 40 pounds I may change back to daily. But for now.. it's going to be weekly.
I'm adjusting to 2100 calories per day just fine. In the back of my mind I'm still thinking that 1800 is the right number for me based on previous attempts. However, if I decide to reduce my intake it won't be drastic.
I'm at the point were I'm working hard at changing and I feel like my body owes me some better results. I'm not throwing my hands up in the air. I feel good about the changes I've made. I just want to see the scale move south. Can you blame me?
So tomorrow will be my first weekly weigh in.
Have a nice day :)
ETL
Saturday, April 28, 2012
Day 15 (428) I think I'm Stuck
6 pounds in 15 days... I'm pretty happy with that. However, this is my 6th day being around the 428 mark and I'm beginning to think that I need to reduce my normal daily caloric intake. I'm going to do a 2900 calorie Refeed today but tomorrow I'm considering lowering my normal daily calories from 2300 to 2100 keeping it at 40% P, 30% C and 30% F. It's not a drastic drop and I know I can be satisfied at that level.
Regarding hitting the scale every morning... I know it's the best habit to get into but psychologically it's really difficult when you have so far to go. Day after day of seeing little or no change can be daunting at times. I know that once per week is not enough but I'm thinking that maybe Mondays, Wednesdays and Saturdays might be a good schedule for weighing myself. I'm going to mull that one over a bit before I change it.
The one thing I haven't worked into my life is exercise. I plan to buy an exercise bike but I haven't yet. Starting today I'm going to take a 10 minute walk each day around the yard, around the neighborhood or wherever I might be that day. Any place where I can fit in a walk. I have to start someplace and I need to start sooner rather than later.
ETL
Regarding hitting the scale every morning... I know it's the best habit to get into but psychologically it's really difficult when you have so far to go. Day after day of seeing little or no change can be daunting at times. I know that once per week is not enough but I'm thinking that maybe Mondays, Wednesdays and Saturdays might be a good schedule for weighing myself. I'm going to mull that one over a bit before I change it.
The one thing I haven't worked into my life is exercise. I plan to buy an exercise bike but I haven't yet. Starting today I'm going to take a 10 minute walk each day around the yard, around the neighborhood or wherever I might be that day. Any place where I can fit in a walk. I have to start someplace and I need to start sooner rather than later.
ETL
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