If you ladies could be so kind as to look at the chart below and tell me if you think I'm eating too little. I keep my calories between 1400 and 1500 each day. Acording to the chart which is based on my BMR and my workouts, I should be eating 1700. If this is true, could eating to few calories cause me not to lose weight? It all makes sense to me on paper, but applying it to real life never seems to work for me.
Column one is my BMR.
Column two is the minutes I workout per day.
Column three is the total amount of calories I burn in a day.
Column four is the 500 calories per/day it takes to lose a pound a week.
Column four is the amonut of calories I can eat per day and still have -500 calories a day.
Sun 1,668 0 500 1,168
Mon 1,668 45 min 2,241 500 1,741
Tue 1,668 45 min 2,241 500 1,741
Wed 1,668 45 min 2,241 500 1,741
Thu 1,668 45 min 2,241 500 1,741
Fri 1,668 45 min 2,241 500 1,741
Sat 1,668 30 min 1,907 500 1,407
Weekly Total: 3,500
Calories contained in 1 lb of fat 3,500
You will lose per week 1.00 lbs
10 Week Total: 35,000
Or, 10 lbs
As if that weren't enough for you to go through, does anyone have an quick breakfast ideas? This morning I woke up late and didn't have time for breakfast so I ended up having a bagel from Starbucks. Totally not the best choice at all, but I did chose light cream cheese. I wake up before the sun so I need a breakfast that doesn't require much brain power as well. And if you have any ideas for curbing my afternoon appetite that would be much appreciated too.
Thanks!
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9 comments:
I think that at 1400 - 1500 calories per day and working out like you do, you will definitely lose weight.
Mine seems to be coming off slowly which is good. I don't want a drastic weight loss.
How about a breakfast bar or a cup of low fat yogurt?
Oh, man, those afternoon cravings are the worst time for me.
You know, I would try upping your cals just a little, for a couple of reasons:
1) You should do the absolute minimum to reach your goal. Sounds funny, but if you are at 1700 calories and the weight just isn't coming off, you can always go down to 1600 and then 1500 and then 1400 if you want. If you are already at 1400 and your weight loss stalls, it would be hard to go too much lower after a while. Does that make sense? Besides, if you can lose weight eating 1700 calories instead of 1400, why not do it that way? I'm all for eating more, not less! :)
2) I don't think you're going to go into "starvation mode" at 1400-1500, but your metabolism does slow a bit the lower you go.
3) With how active you are as a mom and how much exercise you do, including weight training, you need calories to power you through the day. You will also want to eat a good amount so you don't lose muscle along with your fat.
As far as breakfast goes, I'd eat something with protein in it. It will keep you fuller and lay the smack down on cravings. You were smart to have some cream cheese with that bagel! I've been enjoying cream of wheat (you can add some cinnamon or sugar substitute if you want) and a hard boiled egg (I boil four or five on Sunday and just grab one each workday morning). This morning, I made myself a quick breakfast of scrambled eggs (you can just pour 1/4 cup of Egg Beaters in a small skillet--cooks in literally one minute) with salsa on a whole wheat tortilla (I heated that up in the pan before I made the eggs). This literally took me about five minutes to prepare.
Afternoon cravings can be killer. Once again, eat something with protein. I like an apple with a tablespoon of natural peanut butter (good source of fat, too). I know you mentioned you didn't have access to a fridge (right?), but I'm also loving cottage cheese (good protein) and mixed berries (frozen, but slightly thawed) lately. I wasn't in the mood for a heavy meal so I had that for dinner last night. You could also try some nuts and fruit, but if you're going to do a trail mix, make your own without the added sugar or M & Ms!
Hope that helps. Email me if you have any questions.
Thanks so much for the advice ladies! I'm going to increase my calories to 1700 starting today since that sbux bagel will put me over my 1500 anyway. It's a whopping 400 calories.
I never really thought about doing the minimum to reach my goal, but it makes perfect sense! I'm all for eating more too!
I love your breakfast and snack ideas. Aola, I don't know why I hadn't considered yogurt for breakfast. I guess because it's cold and I want warm stuff, but yogurt sounds great to me right now. With some low fat granola maybe.
I think my problem in the afternoon is that I tend to eat just fruit and no protien. I know if I added a wedge of cheese or some pb like you mentioned, Kristen, my body will be satisfied. I only eat when I'm hungry so that should be a signal to me that my body needs something. I just have to be better and balancing the protien, fat, and carbs so it has what it needs.
oooh,
my favorite breakfast right now is
1 cup plain yougurt, 1/3 cup groanola, approx 15 blueberries and a drizzle of honey on top. a good drizzle. I actually look forward to this. oh, and I am a big proponent of Cream of Wheat
groanola--- funny.
I eat oatmeal w/a (small) handful of dried cherries or craisins cooked into it every morning for breakfast. If I feel the need to change it up I eat eggs w/salsa but I don't have to rush in the mornings.
I do the yogurt and granola at night for my 9:00 snack. I actually found organic granola at Walmart yesterday.
You have to remember that I live in rural small town America where organic is not in much demand.
I agree with Kristen's advice, if you can lose at 1700 calories a day that would Rock! and be better for you.
hahahah Erica! Are you groaning about the taste? Just kidding. Your yougurt concoction sounds similar to what a friend of mine eats when she is on "The Makers Diet". It does sound yum.
I have a friend on the Maker's Diet, too! She doesn't even take vitamins...I dunno about that.
I'd up the calories, Sandy. Just from my own experience -- My freshman year of college I did the low calorie thing. My body went beserk, missed periods, hair breakage, the whole nine yards, and I didn't lose weight, though I had about 15 to lose.
Breakfast -- I'm a protein girl, so I eat a cut-up hardboiled egg, a cut-up piece of wheat toast, feta(before I was pregnant), fresh parmesan(now, and parsley. Other days I eat oatmeal and berries.
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