Calorie Counting

[yvette368]

Hiya im new here & i was wondering if anyone could help me please?
Normally when i want to lose weight i do a soup diet but thought id try & control my calorie intake.
Im finding it really difficult to get to the normal amount of calories you need to take before it turns to fat.

How many calories does a woman need each day & what happens if you dont get to that amount?

I think yesterday i only had around 900 & the day before about 880.

Its making me want to stop cos im struggling lol

Also i only want to lose 10lbs which ive been trying to do since last year but keep failing, does anyone have any tips
Thank you :D

[Barb135]

Okay, the veggies are good -- you should have about 5 servings of fruits/veggies per day.  

I think you may need more whole grains and I also don't see any "good" fats, such as avocados, olive oil, nuts, seeds, etc. You might try a few walnuts or pecans on your salad for lunch; you should also have at least 3 servings of dairy/day, so you could add a glass of milk or some cheese (either sliced or cottage) to either/both lunch and dinner.  

The running is good, and you can work up to more as you go; also make sure you add some strength training, such as light weights, resistance band, etc.  You might also try yoga -- that's my favorite exercise and it will tone your muscles AND help with weight loss; in addition to that, I find that it relaxes me AND gives me more energy.  Before Christmas, I once lost about 5 pounds in one week doing yoga and was so proud of myself, but then "life" took over and I haven't had time for it lately.  I'm on spring break next week and my goal is at least 30 minutes of yoga/day.  I have a couple of dvd's but you don't have to go buy any; you can look online and download some exercises or check out your local library to see what they have available to borrow.  

[yvette368]

Ive started doing running. I only fo 6mins at the moment lol just round the block.

As for the veg, its mixed veg like brocolli, carrots, peas & sweetcorn. Ive started eating fish like salmon. So say if i make bf fish & chips, i have veg. I make the same meals for the bf & kids but i have veg instead of chips or potatos

[Barb135]

You need to add some fruit and more protein to your breakfast; try some yogurt, cheese, a hard boiled egg, etc.    Lunch is not too bad, but you should have some fruit with it.  

What is a "normal dinner with veg"?   If you've only had 800 calories so far, you need to add at least 400-500 for your dinner.  

Are you doing any exercise other than walking?  That's great, but you also need to do some strength training.  

Make sure you mix up your exercise routine and eating patterns; that will keep your body from getting too used to the same thing every day.  

[yvette368]

Hello, thank you for the replies. So far today ive only had just over 800 calories. I do roughly 1hr walking a day, 10mins jogging & running after a 2yr old lol.
I have breakfast (2 toast, cup of tea or bowl of cereals), lunch (salad or ham/chicken salad sandwich) & then ill have a normal dinner with veg

I would love help to get my calories up. I wouldnt say i was thin at all, size 12. I just want to get to the weight i was before i had kids & lose the baby belly

Thank you

[Barb135]

Your body needs a certain number of calories just to stay alive (Basic Metabolic Rate) - that's to support the involuntary functions, such as heart beat, blood flow, breathing, digestion, kidney function, etc.  The following sit can help you determine the minimum number of calories you need to keep your body functioning.

http://www.bmi-calculator.net/bmr-calculator/

The following site will help you calculate your calorie needs beyond basic survival, depending on your activity level.  

http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/

For instance, my BMR is 1288.1 -- that's what I need just to stay alive; to figure my total calorie needs, I can use the following equation:
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55

That comes out to 1996 calories that I need to take in, in order to maintain my current weight; in order to lose weight, I need to take in/use up about 500 calories/day.  Usually it's easier to split that between eating less calories and using more calories.  

This would be a normal scenario for most people my age, height, weight and activity level.  One thing this does not take into consideration is that I suffer from hypothyroidism so my metabolism is lower those of my statistics that don't have hypothyroidism.  So I actually have to make my calorie intake even lower.  

ss547 is correct that fat is produced from unused calories, but on the other hand, if you don't eat enough calories, your body will actually hold onto accumulated fat because it thinks there's not going to be enough food - this is called "starvation mode".  Keeping yourself in starvation mode can lead to a variety of health problems, some that ss547 mentioned: hair, skin, etc; but it can also lead to stomach/digestion issues, heart rate issues, sleep problems, etc.  Plus you will won't have the energy you need to be active and feel good, plus it could lead to an eating disorder.  

If you can give an idea of day's food intake, along with a day's exercise, maybe we can help you sort it out and get on a healthy routine.  

[ShaeDreams]

I also like this site as it is pretty right on!  Look at the results as it gives you options for maintaining, losing or drastically losing:  http://www.freedieting.com/tools/calorie_calculator.htm  

[ShaeDreams]

Another member gave this to me and I find it to be very accurate.  If you're not getting enough calories, your metabolism slows down, so you want to be sure to get the recommended amount of calories per day and eat high in protein, fruits, veggies, etc.  I hope this helps:

1) Ideal weight x 4.35
2) add 655
3) height (inches) x 4.32
4) age x 4.7
5) subtract step 4 from step 3
6) add step 2 to step 5

[yvette368]

Also on the link you just gave me it said my calorie intake needs to be 1725

[yvette368]

Thank you for the link
I managed to hit my calorie intake yesterday. Even when im at 900 calories a day ive still had 3 meals a day. Maybe im soing it all wrong lol

[ss547]

I am not sure what you mean by: "finding it really difficult to get to the normal amount of calories you need to take before it turns to fat"

First of all, fat is from unused calories. If you are eating only 900 calories a day you are actually malnourished and probably on a path to an eating disorder if you are not careful (10 lbs is not worth it). When you do not feed your body enough your skin and hair will not be able to repair and grow properly which could lead to things like hair loss. Not eating enough will leave you tired/exhausted because your body won't get enough fuel to run. Your body will also become accustomed to very little food and you will lose your hunger/fullness cues and alter your metabolism. Also if you are not eating enough you could stop getting your period until you start nourishing your body again.

I have a nutritionist who has helped me with a lot of these questions and determined a meal plan and calorie intake I should be following. Most people need around 2000 calories a day to supply enough fuel for the body to run normal processes inside to maintain your health.   You might find this link helpful in guiding you for your normal intake needs if you really want an approximation of the number of calories you may want to follow: http://www.caloriecontrol.org/healthy-weight-tool-kit/weight-maintenance-calculator-women.