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anjan
Senior Member
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Posted: 29 May 2007 01:47 am |
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I am 50 year old female.
5'6"
Current weight 192
Here is what I ate today:
Breakfast -
Omlette w/ 2 egg whites, spinach and 1 tsp. parmesan cheese
1 cup Flax Plus Multigrain Cereal w/ 1 cup of Fat Free Milk
Snack -
100 calorie pack of crackers
1 orange
Lunch-
2 slices of whole wheat light bread
1 pkg. of tuna
1 T. mayo
1 T. relish
Dinner -
2 oz multi grain pasta
1/2 cup low fat marinara sauce
2 cups of broccoli
1/2 cup non-fat milk
Dessert-
1 apple
Total Calories 1250
Exercise: 3 miles walking in my neighborhood, 1 mile on the treadmill at the gym, upper body workout with weights.
Starting weight was 213
Lost 9.5 pound in 1 year to 203.5 by starting to eat healthier and starting to exercise.
5 weeks ago - started working out harder and more regularly and started weighing and measuring my food. Lost 11.5 pounds in 5 weeks eating 1200 to 1400 calories per day and exercising.
Last edited on 29 May 2007 01:51 am by anjan
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Nir
Senior Administrator
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Posted: 29 May 2007 11:06 am |
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Hi. Your unadjusted RMR is 1508. For a leaner individual, the advice would be to definitely consume no less than unadjusted RMR.
However given your BMI (31.0), and only as long as you are making progress I see no reason why you shouldn't continue at your current intake. (see my thoughts on the matter here.)
You do eat some fruits and vegetables but I would suggest eating more (if necessary, take some grain out to 'make room').
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fsahurie
New Member
| Joined: | 6 Dec 2005 |
| Location: | |
| Posts: | 413 |
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Posted: 29 May 2007 04:20 pm |
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anjan wrote:
Starting weight was 213
Lost 9.5 pound in 1 year to 203.5 by starting to eat healthier and starting to exercise.
5 weeks ago - started working out harder and more regularly and started weighing and measuring my food. Lost 11.5 pounds in 5 weeks eating 1200 to 1400 calories per day and exercising.
I congratulate you for your weight loss, you know, the first step is the most important of that journey of 100000 miles, you know.Keep us updated, and NEVER give up, go the extra mile.....
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anjan
Senior Member
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Posted: 29 May 2007 06:11 pm |
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Thanks for the input. I usually do have more fruits and vegies and less grains than the day listed. Rarely do I have crackers. The food pyramid for 1200 calories says to have 3 cups vegies and 2 fruits a day. I did meet that minimum limit with 1 cup spinach, 2 cups brocolli, 1 cup apple and 1 large orange. On days that I am less hungry or workout less I eat 1200 calories and on days I workout harder or am hungrier I eat more, but try not to go over 1400. What I do have a hard time with is fitting in fats. I know some fats are necessary for the body. But, I don't know how to incorporate them into my diet. I eat kind of plain - except for hot sauce. Do I need to add olive oil or peanut butter?
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Nir
Senior Administrator
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Posted: 29 May 2007 06:36 pm |
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| personally (and I have a similiar problem - most of my fayre is low-fat) I add peanuts (portion-controlled, obviously). Other nuts/seeds, or olives/avocados would also work. I think that's healthier than oil, which is a refined product.
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anjan
Senior Member
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Posted: 5 Jun 2007 04:18 pm |
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Thanks Nir and everyone. I bought some dry roasted peanuts to snack on and some pinenuts to add to my salads, to add fat to my diet. All the info that I am getting from this site and the encouragement is keeping me on track. I am now down to 190.5 and that is after not dieting for 1 week. Went on vacation and did some hiking to keep up the excercise. My goal for this week is to walk 23.8 miles spread over the week - only 13.6 miles to meet my goal!
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fsahurie
New Member
| Joined: | 6 Dec 2005 |
| Location: | |
| Posts: | 413 |
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Posted: 5 Jun 2007 06:14 pm |
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anjan wrote: Thanks Nir and everyone. I bought some dry roasted peanuts to snack on and some pinenuts to add to my salads, to add fat to my diet. All the info that I am getting from this site and the encouragement is keeping me on track. I am now down to 190.5 and that is after not dieting for 1 week. Went on vacation and did some hiking to keep up the excercise. My goal for this week is to walk 23.8 miles spread over the week - only 13.6 miles to meet my goal!
You can do it, you can do it, never give up, well be cheering and rooting for you, word!!!! 
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anjan
Senior Member
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Posted: 30 Jun 2007 04:14 pm |
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Thanks for all the encouragment from everyone. Here is an update. I am now down to 183 (Starting weight 213).
I have been participating in a walking challenge since May 13th and have walked 185.65 miles since that time! I have 7 days left of the challenge and can really see the changes in muscle and endurance that I have acheived.
Thank you Nir for the link to the PhysicsDiet.com's weight tracker. It has been really useful. I have hit a few plateaus and started to get discouraged with the days that I gained or stayed the same. It has helped me look at the big picture and see how far I have come.
We can do this everyone! Keep it up!
Last edited on 30 Jun 2007 09:57 pm by anjan
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