counting calories - Weight Loss Message Board

alpinemeadow · 01-27-2004, 10:53 AM

I have been considering for awhile that unless I count calories, how do I really know if the amount of food I am eating every day is conducive to weight loss?
(I realize I may be overgeneralizing this question). From past experience I know that if I eat too few calories, I don't lose weight. In fact, the times I have cut too many calories it had a negative effect. However, I need to cut enough calories per day to lose weight slowly and permanently. I'm finally convinced the only way is slowly and permanently.

So, does anyone know any formula for computing how many calories my body needs to have to be nourished every day and still lose weight safely? And is there a formula that also takes into consideration current weight, height, activity level. All I am after is a ballpark number that still might be kind of accurate.

Thanks!!

Lindarella · 01-27-2004, 12:39 PM

There are some complicated methods to figure out how many calories you need but an easy way to figure it out is to first take what you want to weight and multiply that by:

10 if you are not very active. You sit down most of the day and drive or ride wherever possible.

12 if you are lightly active. You sit most of the day, but you move around for two to four hours of the day.

14 if you are moderately active. You do some amount of regular exercise four to five times a week or your job requires physical labor.

16 if you are very physically active. Your job requires heavy physical labor or you are physically active for four or more hours each day--and you do very little sitting or standing around.

For me, strict calorie control was the only way. Coming up in April it will be 2 years since I started my diet. I lost 35 pounds by eating 1200 calories a day, every single day until I lost the weight. Then I added 50 calories a month or so until I came to a point where I wasn’t losing anymore. Now I eat between 1350 and 1400 calories a day to maintain between 120-125. I don’t exercise at all. I also use a free online calorie and diet web site at [url]www.******.com[/url]. It is awesome and totally free. It helped tremendously to keep track of every calorie.

Good luck to you.

alpinemeadow · 01-27-2004, 12:57 PM

Thank you for your reply. I work in a hospital so I am on my feet for 8 hours a day, then when I get home I walk the dog for one and a half miles. Then I do some housework. Sometimes, I'll even take the dog for a second shorter walk of about one half to one mile in the evening. My walking speed is a little faster than a stroll. I figured that would put me at a 14. Would you agree? Thanks!

jamahsan · 01-27-2004, 02:38 PM

Hi Alpine!

I also LOVE ******... You can track your foods, nutrients, exercise, calories burned etc. You can also set a goal weight, and it will track everything for you for free. It really helped me!

If you cut out 500 calories less than what you burn, you should average a pound lost a week, which is a very safe way to lose weight permanantly. (A pound of fat is 3500 calories).

I follow the South Beach way of eating, because it makes so much sense to me (not for everyone). I eat whole foods, vegetables, whole grains, lean meats, fruits, low fat cheese, & legumes. I stay away from refined sugars, and highly processed foods. I still pay attention to my calorie intake (even though the SBD says you don't have to). I currently burn 2100 cals a day, so I try and stay around the 1600 calorie range. By watching my calories, eating whole unprocessed foods, and exercising, I have been able to lose at a healthy pace and maintain my goal weight.

Take Care!
Jamah
143-112-....

Lindarella · 01-27-2004, 11:14 PM

Yeah Alpine, I'd agree that 14 would be about right for you. Once you start keeping track for a couple of weeks, you should know if it's working. If you haven't lost a thing then lower by 100-300 for a couple more weeks. At some point, you'll start to lose. It's really pretty easy to use strict calorie control. Another thing I did that really helped me and was a permanent change was to never, ever eat more than the serving size of anything. I've made it my personal rule for life.