If this is your first visit, be sure to check out the FAQ by clicking the link above. You may have to register before you can post: click the register link above to proceed. To start viewing messages, select the forum that you want to visit from the selection below. |
|
|
Thread Tools | Display Modes |
#1
|
|||
|
|||
Caloric requirements for steady weight loss
Hi all: I know this has probably been covered before -- I even seem
to remember reading about it here! But I've perpetual CRS (Can't Remember Sh*t), so hope you will be so kind as to help me! What is a good guideline for intake calories to lose weight? Back in the old days we used to starve ourselves -- 1000 cals or less. I know that's not right. I weigh 180 pounds and am 5'8". My interim goal is 150. I am *very* active, I cycle, either outdoors or on my brand new gorgeous recumbent stationary cycle!. On most-not-all work days, I cycle 20 miles/day. When I work out on the recumbent, I usually aim for 45 minutes at about 15mph. I have just started working out at home with free weights. If you wonder why I'm not already dropping weight like mad, I have one word for you ... WINE. And alcohol will not pass these lips for many many months, if ever again! I'm thinking 2000 calories? Is that too much? I figure on the very odd day that I don't exercise, I could drop it to 1500? Is that reasonable/sensible? Whatcha think? many thanks, Jonquil |
#2
|
|||
|
|||
Caloric requirements for steady weight loss
"Jonquil" wrote in message ... Hi all: I know this has probably been covered before -- I even seem to remember reading about it here! But I've perpetual CRS (Can't Remember Sh*t), so hope you will be so kind as to help me! What is a good guideline for intake calories to lose weight? Back in the old days we used to starve ourselves -- 1000 cals or less. I know that's not right. I weigh 180 pounds and am 5'8". My interim goal is 150. I am *very* active, I cycle, either outdoors or on my brand new gorgeous recumbent stationary cycle!. On most-not-all work days, I cycle 20 miles/day. When I work out on the recumbent, I usually aim for 45 minutes at about 15mph. I have just started working out at home with free weights. If you wonder why I'm not already dropping weight like mad, I have one word for you ... WINE. And alcohol will not pass these lips for many many months, if ever again! I'm thinking 2000 calories? Is that too much? I figure on the very odd day that I don't exercise, I could drop it to 1500? Is that reasonable/sensible? Ok, first the basics... A lb of fat is 3500 calories. So to lose a lb of fat in a week, you need a 500 calorie per day deficit. If you want to lose more, like 2 lbs, then you need a 1000 calorie per day deficit. I would not reccommend losing faster than that, because the higher the deficit, the more muscle lost. You can't lose *just* fat, there is always a ratio of fat and muscle loss, so the idea is to maximize the fat loss, and minimize the muscle loss. You do that by eating right (adequate protein, adequate calories). So, you need to figure out what calorie level your body maintains its weight (without exercise). That is *usually* around 12-14 cal x bodyweight in lbs, in your case, 2100-2500. Disclaimer here - this is just an approximation. It varies depending on how much muscle you have and whatnot. So let's say your body does indeed maintain its weight at 2100 calories per day without exercise. Now we need to figure out approximately how many calories you're burning with exercise. Let's say that moderate exercise burns around 10 calories per minute. If you are biking at a moderate effort for 60 minutes, you burn 600 calories. You would add 600 calories to your 2100 (2100+600=2700) calories to find out what you would need to maintain. To get your deficit, subtract the 500-1000 calories from that - 1700 to 2200 depending on the deficit. Of course, you're probably not going to exercise exactly the same amount every day, so you'll just have to find an average that you can live with to keep it consistant. I think 2000 calories should be fine, but listen to your body. If you feel tired and run down, you aren't feeding yourself adequately. Try to eat around .8g-1g of protein per lb of bodyweight. det |
#3
|
|||
|
|||
Caloric requirements for steady weight loss
Try it. That's the best way to find out. You should see a 1-2 lb. weight
loss per week. If you achieve that, you're doing the right thing calorie-wise. Cat "Jonquil" wrote in message ... Hi all: I know this has probably been covered before -- I even seem to remember reading about it here! But I've perpetual CRS (Can't Remember Sh*t), so hope you will be so kind as to help me! What is a good guideline for intake calories to lose weight? Back in the old days we used to starve ourselves -- 1000 cals or less. I know that's not right. I weigh 180 pounds and am 5'8". My interim goal is 150. I am *very* active, I cycle, either outdoors or on my brand new gorgeous recumbent stationary cycle!. On most-not-all work days, I cycle 20 miles/day. When I work out on the recumbent, I usually aim for 45 minutes at about 15mph. I have just started working out at home with free weights. If you wonder why I'm not already dropping weight like mad, I have one word for you ... WINE. And alcohol will not pass these lips for many many months, if ever again! I'm thinking 2000 calories? Is that too much? I figure on the very odd day that I don't exercise, I could drop it to 1500? Is that reasonable/sensible? Whatcha think? many thanks, Jonquil |
#5
|
|||
|
|||
Caloric requirements for steady weight loss
|
Thread Tools | |
Display Modes | |
|
|
Similar Threads | ||||
Thread | Thread Starter | Forum | Replies | Last Post |
Fat rejectance is the new war on women | NR | General Discussion | 3 | October 15th, 2003 07:19 AM |
Eating less does not result in weight loss | NR | General Discussion | 255 | October 13th, 2003 11:09 PM |
Fat rejectance is the new war on women | NR | General Discussion | 25 | October 10th, 2003 02:30 AM |
Eating less does not result in weight loss | NR | General Discussion | 2 | October 7th, 2003 09:45 AM |
Dr. Phil's weight loss plan | Steve | General Discussion | 6 | September 24th, 2003 10:33 PM |