calories to lose weight

K

kariev

Cathlete
i wanted to know how many cals you ladies eat to lose weight. Please tell me your height and how often you workout.
 
kariev said:
i wanted to know how many cals you ladies eat to lose weight. Please tell me your height and how often you workout.
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I use http://www.myfitnesspal.com
it's great! It's also free. I am a very big proponent of tailoring calories to your weight and activity level. If you are say, 160 lbs and start out on a 1400 calorie/day diet you will definitely lose a lot of weight quickly. What happens when you get to 140 and your target weight is 125? How low can you safely go in calories, and how much can you really work out without injury?

I'm doing the 1/2 lb per week plan, and I've actually been losing more than that. I'm not in a hurry to lose weight quickly because I know that this is a journey, not a "diet". Because I'm a bit heavy and I work out and have an active job, there are some days I can eat as much as 2200 calories! I don't always go up that high, because sometimes I enter my stuff before dinner and realize that I could eat an additional 900 calories, and I just don't feel like eating a 900 calorie dinner.

I suppose that someone with weight-related health issues might want to do a more rapid weight-loss so there are 2lb/week variations, etc. Thankfully, my cholesterol and BP are good and I don't look too bad as a muscular size 10/12 so I'm not going to go that route, unless I have some big deal event coming up to look good for. I know some women would be horrified to be as large as I am, but many would also love to get down to my size, so I don't fret.

I've also noticed that when I follow more strict diet plans, I'll lose weight quickly and the second I have one "cheat", like a dessert, or one larger meal, it seems like the weight I put back on for that one item is astronomical. Since I've been doing my fitness pal, I have very minor fluctuations, even after an occasional calorie splurge.

You do need to make sure that you are honest in your food measurements, serving sizes, workout expenditures, etc. Since my plan allows for so man calories, I tend to over-estimate my measurements, just to be on the safe side.

Weight loss really comes to calories. People can "eat clean" and still go over the number of calories they should be eating. I think that eating as cleanly as possible is important because if you are eating only so many calories, they should be the most nutritious that they can be, but at this point clean eating is more of a guideline for me, and I'm gradually eliminating bad stuff by focusing on the good stuff I need to eat every day.

sorry for the long post
 
Kriev,

Have you considered the GoWear Fit?
It has really given me a clear picture of how many calories I burn on average, and what I need to do to get my calorie burn up. I cut my calories back on lazy days, increase calories on more active days. I burn anywhere from 2000- 2600 and I work out 6-7 days a week.

In all the GWF threads, I've learned how many calories a person burns is very individual. Height, weight and how many times a week a person works out is only part of the equation. You have to consider resting heart rate, intensity of the workouts, and what you do when you're not working out.

If you are struggling with finding your calorie needs, I highly recommend this device!
 
ditto fit44!

I am 26, weigh 191 and am only 5'2. I'm a stay at home mom. People told me all the time to eat around 1800 calories to lose, since my weight was so high. Well, I gained. and gained. and gained some more. I have the go wear fit, and learned that it told me that I should be burning about 2900 calories a day...well, i'm not. I only burn around 2300...and that's if I wear it all day and all night. And with exercising. So...I have to keep my calories between 1300-1500 a day to lose weight. This device was expensive (atleast to me...i never spend that kind of money!) but it was worth every dime just to see what I actually do and don't do. I woul buy it again in a heartbeat.

Jessica
 
I've also started at myfitnesspal.com. It has made a terrific difference. After an 8 month plataeu, in 2 weeks, I'm losing weight!
My base, no exercise calorie day is only 1200 but I usually *earn* 700 - 1000 calories for exercise, but I still try to never eat more than 1800 in one day. So far, so good.

Becky
 
Don't forget age makes a difference too. I am 5-4, 47. If my calories are good healthy foods, no junk, I can eat 1800-2000 a day and lose. If junk is in there, I don't lose. I work out 10-12 hours a week. Also have a sedentary job at a computer all day,.
 
dorothyrd said:
Don't forget age makes a difference too. I am 5-4, 47. If my calories are good healthy foods, no junk, I can eat 1800-2000 a day and lose. If junk is in there, I don't lose. I work out 10-12 hours a week. Also have a sedentary job at a computer all day,.
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Wow! I couldn't imagine eating that many calories a day! I am the same age and height as you, but can only eat 1000-1200 calories a day to lose 1 lb. per week! I, too, have a relatively sedentary job, work 40 hours a week and exercise with Cathe 5 days a week and do fun stuff with my husband on the weekends (biking, rock wall climbing, skiing, etc. depending on the season). I feel like I'm not eating enough based on what everyone else around here seems to eat! I REALLY need my GoWear Fit! I'm waiting for some financial stuff to clear up before I get it! Waiting, waiting, waiting . . .

Of course, I'm noticing that my body fat appears to be going up instead of down. I'm trying to up my protein intake. I believe I don't get enough daily! We'll see what happens!
 
Keep watching Amazon. The price will go down again. That is how Amazon works. Up one day, down the next. I think the lowest price was $132.00.

I bought the BodyBugg before they upgraded the software for GWF. I paid a lot more for my Bugg but I don't regret it! It was worth the money!!!
 
So Cynthina, what results are you seeing, or do I remember you were at a good weight anyway?

Do you think it would work better than tracking cals and using a HRM? As in, do you really feel like it is tracking pretty close to realistic #'s?

For an over 50, I am struggling on a month by month basis here to not have to be 100% clean for the rest of my life ! I don't have that much will power -just need an answer to make things work for me so I can at least enjoy life a little without being a rolly polly, ya know? ;)
 
I don't count calories anymore. However, I write down what I eat to turn into my doctor's and it looks like on average I am anywhere between 1800 to 2200 calories. With that I lose about 2 lbs per week. I am 5'7"

I do 5 to 6 cardio workouts (mainly running) in the morning, 3 weight workouts (currently Slow and Heavy), yoga and qigong alternating on 6 days, 3 short walks per week in the evening and 3 times 20 min. rebounder.
 
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syzygy314 said:
Wow! I couldn't imagine eating that many calories a day! I am the same age and height as you, but can only eat 1000-1200 calories a day to lose 1 lb. per week! I, too, have a relatively sedentary job, work 40 hours a week and exercise with Cathe 5 days a week and do fun stuff with my husband on the weekends (biking, rock wall climbing, skiing, etc. depending on the season). I feel like I'm not eating enough based on what everyone else around here seems to eat! I REALLY need my GoWear Fit! I'm waiting for some financial stuff to clear up before I get it! Waiting, waiting, waiting . . .

Of course, I'm noticing that my body fat appears to be going up instead of down. I'm trying to up my protein intake. I believe I don't get enough daily! We'll see what happens!
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IMHO, your calories are way too low. My BMR is always between 1500-1600 calories, so for me 1000 calories a day wouldn't even be enough food to keep blood pumping in my veins, and forget actually walking around or exercising. I would be very worried that you are damaging your metabolism in the long-term by being in constant starvation mode. I would suggest reading Burn the Fat, Feed the Muscle by Tom Venuto.
 
fit44 said:
Kriev,

Have you considered the GoWear Fit?
It has really given me a clear picture of how many calories I burn on average, and what I need to do to get my calorie burn up. I cut my calories back on lazy days, increase calories on more active days. I burn anywhere from 2000- 2600 and I work out 6-7 days a week.

In all the GWF threads, I've learned how many calories a person burns is very individual. Height, weight and how many times a week a person works out is only part of the equation. You have to consider resting heart rate, intensity of the workouts, and what you do when you're not working out.

If you are struggling with finding your calorie needs, I highly recommend this device!
Click to expand...

Hi,

What is the GoWear Fit? Does it work like a heartrate monitor also?
 
Sunshine1528 said:
So Cynthina, what results are you seeing, or do I remember you were at a good weight anyway?

Do you think it would work better than tracking cals and using a HRM? As in, do you really feel like it is tracking pretty close to realistic #'s?
Click to expand...


I think the numbers are pretty close and very realistic.
I am using this device to help me reach my 2009 goal, which is to gain muscle and maintain one weight all year. Where my weight falls, I don't know. :confused:I would like to be 120 , but I always in up in the 130's. And it's not because my body wants to be that weight. I have more body fat in the winter because I eat more junk and pay less attention to my diet. :eek: It's easy to do when I'm wearing heavy coats and sweaters.

I'm not stuck on a number. I end up weighing 130 with more muscle mass and less body fat- I'll be just as happy. ;)

One thing is for certain, this little device has motivated me to move more. I didn't realize how inactive I was when I wasn't exercising. This little armband is getting me to move more, walk more. My goal has changed a little since I've been wearing it. I want to wear it until my daily step count is consistently over 10,000. Lately, I've been hitting step counts of 18,000!
Anyway, it seems I've been slowing down without even realizing I was. There are a few other GWF club members who have realized the same.
A lucky few found out they were burning a lot more calories, and needed more food.:cool: How lucky are they?!
 
syzygy314 said:
Wow! I couldn't imagine eating that many calories a day! I am the same age and height as you, but can only eat 1000-1200 calories a day to lose 1 lb. per week! I, too, have a relatively sedentary job, work 40 hours a week and exercise with Cathe 5 days a week and do fun stuff with my husband on the weekends (biking, rock wall climbing, skiing, etc. depending on the season). I feel like I'm not eating enough based on what everyone else around here seems to eat! I REALLY need my GoWear Fit! I'm waiting for some financial stuff to clear up before I get it! Waiting, waiting, waiting . . .

Of course, I'm noticing that my body fat appears to be going up instead of down. I'm trying to up my protein intake. I believe I don't get enough daily! We'll see what happens!
Click to expand...

On a sedentary day(taking a rest week this week), GWF says I burn 2200 calories a day. I have always been extremely muscled, even when I don't work out. But the junk is the key. If the higher calories is not clean food, my body will not budge the pudge.
 
I found that while I do stay home with the kids, and I do housework and laundry and playing all day, i only take an average of 3k steps without working out! OH MY GOSH! I had NO IDEA!!

So, my goal has been to move more! Lots more! The day I took 14,000 steps, I also burned around 3600 calories! So, move more...eat more...really...i just figured that out. I mean, I always KNEW it in my head, but seeing it is a totally different thing!

Get one...you won't regret it.
 
I've been experimenting for the last year. So far:

I drop weight eating 1400 (can get down to 127 with minimal cardio ~ 20 minutes, 3 times a week).

I can maintain with 1500.

As I gradually worked up to 1600, 1700, and 1800, I also gradually gained weight (up to 136 lbs), even with an increase in cardio. Blech.

Now I'm back to averaging around 1400 a week, which means 1500 on weight days, 1350 on cardio days, and roughly 1400 on my day off. I'm losing 1 pound a week. I'm currently at 130 lbs, and I'm just under 5'7".

I was worried these numbers wouldn't be enough to make progress with STS, but I'm happy to report that I'm doing well. I'm also pretty happy with my body composition. I'm not super lean, so I've got improvements to make, but I'm lean enough to look pretty good in my bathing suit. I still have some cellulite I'd like to work on.

I've been periodizing cardio, saving the longer cardio sessions for this time of year when I'd be wearing less clothing. :) Right now I'm doing 45 minutes, 3 times a week. Depending on what my body does, I'll most likely increase that time over the coming weeks. I just started sneaking in a 4th day of cardio, but that session is only 10 minutes or so after weight training.

After my vacation in June, I'll probably play with my calories again...see how the increase in cardio affects my numbers.

The whole thing is a pain in the a$$, isn't it? :D
 
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