Obesity Discussion Forums

[syl72659]

Hello everyone. I'm new here and looking forward to sheading at least 40 lbs., My weight for some reason is by belly/waist. I just recently started back taking daily walks. They seem to be more fun if you have a pedometer; have to get my replaced tomorrow. To everyone: great going and keep up the good work!

[Obesity Discussion]

Originally Posted by syl72659

Hello everyone. I'm new here and looking forward to sheading at least 40 lbs., My weight for some reason is by belly/waist. I just recently started back taking daily walks. They seem to be more fun if you have a pedometer; have to get my replaced tomorrow. To everyone: great going and keep up the good work!

Welcome! 40lbs should be cake! All of my weight hangs out in my belly/waist as well. Daily walks will definitely help you on your quest! Other than daily walks, do you plan on making any other changes to your lifestyle?

[syl72659]

Well, I guess I do need to add more fruit into my diet. My problem is I'm not a big eater so my weight gain doesn't come from overeating; probably the lack thereof making my metabolism weaker and depriving my body of the nutrients I do need. What a person usually eats for one meal will take me a day or so to eat. Also the fact that I haven't worked in a few months gave me time to add on the extra lbs. as well. Any tips/suggestions are very welcomed!

[Obesity Discussion]

Originally Posted by syl72659

Well, I guess I do need to add more fruit into my diet. My problem is I'm not a big eater so my weight gain doesn't come from overeating; probably the lack thereof making my metabolism weaker and depriving my body of the nutrients I do need. What a person usually eats for one meal will take me a day or so to eat. Also the fact that I haven't worked in a few months gave me time to add on the extra lbs. as well. Any tips/suggestions are very welcomed!

Fruit isn't as important as you'd think for weight loss, considering that it has a lot of sugar in it. While fruit is good in moderation, be careful about overdoing it.

When you say you eat in a day what people eat in a meal, could you give a sample of what you would eat in a given day and when you eat it? Understanding your eating habits would help us make better suggestions.

[mystere]

welcome to the boards. it's fun.
good luck in your quest, young grasshopper....(isaythatlikeivealreadyacheivedmygo al)

[minnyfraise]

Originally Posted by syl72659

Hello everyone. I'm new here and looking forward to sheading at least 40 lbs., My weight for some reason is by belly/waist. I just recently started back taking daily walks. They seem to be more fun if you have a pedometer; have to get my replaced tomorrow. To everyone: great going and keep up the good work!

thanks and welcome!! ive been here like for a week now, and i really like it here, i know you will like it too!!

good luck!

[sass63]

Welcome to the boards ! We are glad to have you here.

[syl72659]

Hi and thanks for the "Welcomes".

As far as my eating habits: I may or may not eat breakfast but I do wake up drinking water and do so throughout the day. If I eat breakfast it will consist of a c. of grits and a piece or two of bacon and water. I may eat a sandwich around noon or so which usually is made of 1 slice of whole wheat bread cut in half and whatever available (bologna, ham, tuna, or turkey) 1/2 c. of chips and water. It's been awhile since I've eaten a sandwich using two slices of bread.

Yesterday I cooked cubed steak, rice/gravy, string beans. I ate approx. 1 tbsp. of meat, 2 tbsp. rice/1 tsp. gravy, 1 tbsp. string beans. Today for lunch I plan on eating crackers/peanut butter.

I know I should eat better but I can't eat if I'm not hungry. It is possible that I may eat a piece of the cubed steak on wheat bread today but I kind of doubt it. Thinking of making some tuna salad. I know it's an awful diet but just no big eater. Love to cook though

[Obesity Discussion]

Originally Posted by syl72659

Hi and thanks for the "Welcomes".

As far as my eating habits: I may or may not eat breakfast but I do wake up drinking water and do so throughout the day. If I eat breakfast it will consist of a c. of grits and a piece or two of bacon and water. I may eat a sandwich around noon or so which usually is made of 1 slice of whole wheat bread cut in half and whatever available (bologna, ham, tuna, or turkey) 1/2 c. of chips and water. It's been awhile since I've eaten a sandwich using two slices of bread.

Yesterday I cooked cubed steak, rice/gravy, string beans. I ate approx. 1 tbsp. of meat, 2 tbsp. rice/1 tsp. gravy, 1 tbsp. string beans. Today for lunch I plan on eating crackers/peanut butter.

I know I should eat better but I can't eat if I'm not hungry. It is possible that I may eat a piece of the cubed steak on wheat bread today but I kind of doubt it. Thinking of making some tuna salad. I know it's an awful diet but just no big eater. Love to cook though

If you really love to cook, then have you considered leveraging that to cook healthy but tasty meals for yourself?



Just from looking at your eating schedule and food, my other concerns are that you're not eating breakfast and sometimes not lunch/dinner? Also what little food you do eat is high in saturated fat. The little amount of food you are eating in a given day looks to be borderline starvation, and is not good for you at all, and could actually to some extent counteract your weight loss goals.

You could eat an easy 1200 calories a day and lose weight at a rate of about 2lbs a week, however you said you are not hungry? Any idea why?

When you say you drink water all through the day, how much water are we talking here? I recommend that everyone drink at least 96oz a day, and if possible even more.

[syl72659]

Usually, if I don't eat as soon as I get hungry the hunger goes away and I will eat something later or the next day. As for my water intake no problem there; I consume a gallon or more I know per day. Any list you can contribute for my grocery list that will aid in my 1200 calorie intake will be greatly appreciated

[Obesity Discussion]

Originally Posted by syl72659

Usually, if I don't eat as soon as I get hungry the hunger goes away and I will eat something later or the next day. As for my water intake no problem there; I consume a gallon or more I know per day. Any list you can contribute for my grocery list that will aid in my 1200 calorie intake will be greatly appreciated

I was really just throwing out that number as a ballpark, so don't take it as exactly what you should be eating. If you'd like we can calculate roughly how many calories you should be eating in a given day in order to achieve your weight loss goals.

The information we would need to do this would be:

Height
Weight
Age
Sex
Activity Level during the week (exercise you get, general physical activities)

[Merle]

Thank you and welcome to the group!

[syl72659]

Height-5'3
Weight-172 (as of 09/09) haven't weight lately
Age-48
Sex-Female
I usually walk for one hour 3-4 days a week and do 120 sit ups daily.

[Obesity Discussion]

OK, so you are looking to lose about 45lbs in 5 months, or 9lbs a month. Since there's about 4.5 weeks in a month, you can shoot for losing 2lbs a week and hit your goals.

Now, 1lb of fat =3500 calories, and since we're looking to lose 2lbs a week, we're going to look to create a calorie deficit of 7000 calories for the week, or 1000 calories a day since there are 7 days in a week. What I mean when I say calorie deficit, is that we want to eat 1000 calories less than your body burns (uses) on an average day. Based your stats and activity level, we can calculate how many calories a day your body uses.


This formula (Basal Metabolic Rate) will tell us how many calories your body burns a day before factoring in your activity level:

Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht. in cm) - (4.7 X age in years)

Then based on your activity level, we will multiply your BMR times 1.375.

lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375

So...... BMR= 655 + (9.6 X 78.01788764) + (1.8 X 160.02) - (4.7 X 48)=

655+748.97+288.04-225.6= 1466.71 calories a day.

Multiply this by your acitvity level of 1.375, and you burn about 2017 calories a day based on your activity level. If you are looking to lose 2lbs a week, you should shoot for about 1017 calories a day to acheive that 1000 calorie deficit per day, which equates to a 7000 calorie deficit a week.


To take things further and break it down by macronutrients, you should be shooting for roughly:

100 grams of protein, which equals 400 calories.
50 grams of fat= 450 calories
45 grams of carbs= 180 calories

this comes out to roughly 1030 calories a day, which is in the ballpark of where you want to be.

As a reminder,

1g fat = 9 calories
1g carb= 4 calories
1g protein=4 calories.