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Kupox3x3
New Member
| Joined: | 26 Aug 2011 |
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| Posts: | 3 |
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Posted: 26 Aug 2011 03:38 pm |
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Hi,
I have used this website as a tool for me to lose weight for about 4 months now. & I have lost 10 lbs :) (my original goal was 25) I'm not overweight at all but I don't feel good. & I also wanted to eat healthier food.
Anyway, my question is:
If I wake up at like 5 am can I eat more calories during the day and still be able to lose that 1lb a week?
I usually go to sleep at like 11pm.
I am female, 5'9", 150 lbs, 21 years old. So I know that if I average around 1300/1400 calories a day I should lose my 1lb a week.
( I used to eat around 2300 back in May) (btw, I do not work out, its not my thing but I do walk a good amount during the day...but I don't really factor that in...because I dont really eat too many calories)
Any thoughts?
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Bamagirly
Senior Member
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Posted: 26 Aug 2011 03:53 pm |
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If you're asking how to allow yourself more calories it means you are probably eating the wrong things. When you learn how to eat the right foods, it actually becomes hard to ingest that many calories in 1 day. Learn to eat extra lean cuts of protein like egg whites only, lean chicken, salmon, whey protein, etc., raw fruits and vegetables, brown rice, and leafy greens. Sometimes it's hard for me to stuff in 1200 calories because I'm so satisfied.
Cut out anything that comes in a package, box, or wrapper. Basically, if it doesn't look like it just came out of a chicken's butt, or if it doesn't look like it was just picked off a tree and put on your plate, don't eat it.
Do not add salt and cut out all added sugar.
Unfortunately, this is too hard for 90+ percent of dieters. That's why 90+ percent fail.
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Nir
Senior Administrator
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Posted: 26 Aug 2011 07:10 pm |
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An hour of sleep burns about the same number of calories as an hour of sedentary activity there is not much difference, so it follows you burn the same number of calories asleep or awake.
Your unadjusted RMR is 1510 so I would caution you against eating any less (at your BMI of about 22.2). You need some patience. If you need fast results, accelerate them with exercise (which is healthy for your body - it isn't just about fat loss - it is about bones, muscles, your heart and lungs etc.)
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Kupox3x3
New Member
| Joined: | 26 Aug 2011 |
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| Posts: | 3 |
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Posted: 26 Aug 2011 10:13 pm |
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Hi, thank you so much for your advice. I wasn't trying to allow myself to eat more calories because you're right it is very hard to eat all of it. I was just wondering if I should be eating more. I dont want my body to think that it will not be fed after the 1300 calories or whatever. When you say RMR... I think that is like the calories I burn while asleep? or just regularly while I am alive? Does that make sense?
Because I figured I was burning around 1800 cal just by being at work (I have an office job) so I assumed if I cut out like 500 calories I would lose weight & feel better.
thank you so much for your input!!
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Nir
Senior Administrator
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Posted: 27 Aug 2011 11:37 am |
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Yes, you are assumed to burn 1510 x 1.2 = 1812 in a day of sleeping, brushing your teeth, working in an office etc.
Someone who is as lean as you should not eat less than their unadjusted RMR (in your case 1510). Doing this spells trouble and you will end up regretting this. (your body will get used to fewer calories and you will not be able to eat more without gaining weight, not clever)
Yes, if you eat 1510 you will only have a deficit of 300 and will only lose 0.6lb each week. That's why patience is a virtue. (and if you do not have patience - find an activity or an exercise that you actually love to do so it is not a chore).
To re-stress, 1300 is 500 less than 1800, but it is also less than your unadjusted RMR, so it is not a good idea for you. Just burn 200 calories a day with some activity (it is hardly a death sentence) and you'll lose 1lb a week.
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personsmom
Distinguished Member
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Posted: 27 Aug 2011 02:15 pm |
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| Simple math...Determine the calories per day you SHOULD be eating. Divide that by the # of times a day you eat. Adjust for Meals versus Snacks. Leave a bit of wiggle room. If your daily allowance is 1500 and you only eat 3 meals a day, then your average meal is 500 calories. Remember it's an average. So maybe today you will eat more and tomorrow less. Simple visual...1/2 your plate....Non-starchy veges, 1/4 plate..... lean protein, 1/4 plate grain/starchy veges. OH BTW... Plate should not be larger than 9". I treat myself to toss-able plates as they are generally smaller and I don't have to wash them. Keeping things simple and something you can live with, keeps me doing the right thing.
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Kupox3x3
New Member
| Joined: | 26 Aug 2011 |
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| Posts: | 3 |
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Posted: 28 Aug 2011 01:28 pm |
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Nir,
Thank you so much for your advice. I didnt really think about the consequences of eating 1300 a day. I ate 1500 a day from like May- July and I lost 10 lbs :) Which was nice! I'm not in any rush to lose the weight, I just thought that if I pushed it a little more then it might go faster...now I see that it is a bad idea.
That being said, how can I safely return to eating 1500 cal a day without gaining weight? Because I have been eating 1300 a day and not really seeing results...?
Can I just start eating 1500 a day right now? Or should I ease into it?
personsmom,
thank you for your input as well. I usually have around 300 cal for breakfast, around 400 for lunch a snack of like 200 somewhere when I am hungry and dinner is usually 400. & I try not to eat past 7pm...and if I do then I stay up later & go for like a walk to try and even it out a bit.
(these numbers are not exact...I mean if breakfast is 290 cal then I find the 10 cal in something else, does that make sense? cuz its hard to find an exact 300 or 400 cal meal...)
( I love this forum, it is very useful!)
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Nir
Senior Administrator
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Posted: 28 Aug 2011 01:40 pm |
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| You could go back to 1500 straight-away. Or if you want to be ultra-cautious eat 7 days at 1400 and then go up to 1500.
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