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Confused about calories needed
"shinypenny" wrote in message oups.com... Maybe true, but PBJ is not a "waste." Peanut butter - and any nuts - are full of healthy fats and are slow to digest, so they stick with you longer. Whole wheat bread provides good fiber and nutrients. Together, they provide complete protein. IMO (and I was actually thinking about this very subject just yesterday!), a PB sandwich is the perfect meal! This was really my thought as well. I want nuts to be a part of my diet because they are so good for the heart. You see I don't really want to diet because the reality is diets don't work. Sure people can lose weight, but if you're always having measure your portions and make a conscious effort on food, you will never stick with it. I'm speaking from personal experience since 2 years ago, I did do that, lost about 20 pounds for a few months and now I'm back to where I started. I want to make a lifestyle change that I can stick with. So to start with, I gave up soft drinks, large portions of red meat, and pizza. I thought just those three would melt weight off and it did bring me down 10 pounds to my current weight which hovers around 200-205. I guess I'm not really sure, if someone who is 5' 11'', 40 years of age, will do about 30 minutes of moderate speed walking daily, and wants to maintain a weight of 180, how many calories should I eat daily? |
#12
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Confused about calories needed
On Feb 2, 8:28 pm, "alex" wrote:
I'm a 40 year old male, 200 pounds, 5 foot 11 inches, and would like to lose 20 pounds. How many calories should I aim for each day. I did try and cut down to 1500 and did 30 minutes of rowing daily, but found I'm just constantly hungry. Is 1500 to little for my needs. Should I increase it. For food, today I had the following: 1 apple = 100 calories 1 banana = 100 calories 1 orange = 100 calories 1 pear = 100 calories 1 ounce nuts = 200 calories 3 glasses of milk = 300 calories 4 whole grain toast with peanut butter and jam = 800 calories That's already 1700 calories and I haven't even had dinner yet Here's a great way to lose the weight quickly, safely and successfully. www.contoursnyc.tsfl.com Lots of support to make sure you reach your goals. Do it !! |
#13
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Confused about calories needed
This is a great post, I responded to one of your earlier posts and then saw
this one. This covers everything I was trying to figure out. Thank you for putting in the time for making this so clear for me. "shinypenny" wrote in message oups.com... On Feb 2, 8:28 pm, "alex" wrote: I'm a 40 year old male, 200 pounds, 5 foot 11 inches, and would like to lose 20 pounds. How many calories should I aim for each day. I did try and cut down to 1500 and did 30 minutes of rowing daily, but found I'm just constantly hungry. Is 1500 to little for my needs. Should I increase it. Play around with this calculator he http://ibw.dietitian.com/ibw.exe Without plugging in your activity levels and body meausrements, it gives a rough estimate of about 2140 to maintain your weight, and 1640 calories to lose 1 lb per week (that's 500 cals less). However, at your weight, rowing (moderately) burns 333 calories in 30 minutes (if you row vigorously it burns more than that). So that might be why you were hungry: your deficit for the day was closer to 800 cals. (and more than that, if you do more with your lifestyle than just lie around in bed all day). I only need to lose 10 lbs and I'm finding that if my deficit is more than 500 calories, particularly on the days that I run, I'm ravenous, I get horrible headaches, and I also can't sleep. It's weird because I'm actually burning a lot more calories on the days I walk for an hour, compared to days I run for 30 minutes. But it's obvious to my whole body that running is more intense and uses more muscle power than walking. Since you only have 20 lbs to lose, one strategy you might try is more gentle, slower weight loss at 1/2 lb per week. This means you'd need a daily deficit of only 250 calories. You could easily get that just by sticking to 2140 calories (maintenance level) and rowing every single day (burns 333 calories). Or on days you skip rowing, just eat one less PBJ. Be sure to save a small snack for immediately after rowing, to replenish your glycogen levels for the next day. Such as one banana and one small glass of low-fat milk. (If you like smoothies, try throwing this into a blender with a handful of frozen berries... this is what I do every day after my exercise. yum! I use 8th continent light soy milk only 60 cals a cup). Finally, make sure you take your body measurements for the most accurate "before" picture, and track measurements not just scale weight. Because with all that rowing, it is very likely that your scale won't budge much, but that you'll pack on a lot of lean muscle which will make you look slimmer even if the scale still reads about the same. jen |
#14
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Confused about calories needed
On Feb 3, 10:07 am, "alex" wrote:
"shinypenny" wrote in message oups.com... Maybe true, but PBJ is not a "waste." Peanut butter - and any nuts - are full of healthy fats and are slow to digest, so they stick with you longer. Whole wheat bread provides good fiber and nutrients. Together, they provide complete protein. IMO (and I was actually thinking about this very subject just yesterday!), a PB sandwich is the perfect meal! This was really my thought as well. I want nuts to be a part of my diet because they are so good for the heart. You see I don't really want to diet because the reality is diets don't work. Sure people can lose weight, but if you're always having measure your portions and make a conscious effort on food, you will never stick with it. I'm speaking from personal experience since 2 years ago, I did do that, lost about 20 pounds for a few months and now I'm back to where I started. I want to make a lifestyle change that I can stick with. So to start with, I gave up soft drinks, large portions of red meat, and pizza. I thought just those three would melt weight off and it did bring me down 10 pounds to my current weight which hovers around 200-205. I guess I'm not really sure, if someone who is 5' 11'', 40 years of age, will do about 30 minutes of moderate speed walking daily, and wants to maintain a weight of 180, how many calories should I eat daily? Check out the link I sent you, and run the numbers to find out. The more detail you can plug into the calculator, the more accurate the results will be. It was an eye-opener to me when I ran the numbers for myself. To maintain my current weight (118) versus to maintain my goal weight (110) is only about a 40 calorie difference per day!! That's it! 40 calories! jen |
#15
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Confused about calories needed
"alex" wrote in message news:nzRwh.873020$R63.222747@pd7urf1no... I'm a 40 year old male, 200 pounds, 5 foot 11 inches, and would like to lose 20 pounds. How many calories should I aim for each day. I did try and cut down to 1500 and did 30 minutes of rowing daily, but found I'm just constantly hungry. Is 1500 to little for my needs. Should I increase it. For food, today I had the following: 1 apple = 100 calories 1 banana = 100 calories 1 orange = 100 calories 1 pear = 100 calories 1 ounce nuts = 200 calories 3 glasses of milk = 300 calories 4 whole grain toast with peanut butter and jam = 800 calories That's already 1700 calories and I haven't even had dinner yet If you are not exercising, you should shoot for around 2000 calories per day and see how that goes for you (roughly 10 calories x current bodyweight in lbs). If you are exercising, don't aim for a deficit more than about 500 calories per day. Maintenance level is somewhere around 12-14 cal x bodyweight, but of course it varies from person to person. If you are not willing to give up nuts or peanut butter, you'll have to accept that you will have to subtract calories from elsewhere in your diet, since they are so high in calories. Are you drinking nonfat milk? Do you feel you are getting adequate protein? How are you feeling besides hungry? Energy levels? YMMV, but for me, I need more protein in my diet than what you are eating. I LOVE my sprouted grain bread toasted with PB. I eat one slice almost every single day, with 2 tablespoons of PB and a glass of nonfat milk. Maybe you could cut back a little, to allow more calories in other areas. But, it's up to you. |
#16
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Confused about calories needed
"shinypenny" wrote in message oups.com... On Feb 2, 8:28 pm, "alex" wrote: I'm a 40 year old male, 200 pounds, 5 foot 11 inches, and would like to lose 20 pounds. How many calories should I aim for each day. I did try and cut down to 1500 and did 30 minutes of rowing daily, but found I'm just constantly hungry. Is 1500 to little for my needs. Should I increase it. Play around with this calculator he http://ibw.dietitian.com/ibw.exe This link gives me an error! |
#17
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Confused about calories needed
On Feb 2, 9:11 pm, "LFM" wrote:
You are using good rounded estimates of calories, but I have to ask - why in the world did you eat 4 pieces of toast w/ peaunt butter and jam? You could have done so much more with those calories than waste them on that. "alex" wrote in message news:nzRwh.873020$R63.222747@pd7urf1no... I'm a 40 year old male, 200 pounds, 5 foot 11 inches, and would like to lose 20 pounds. How many calories should I aim for each day. I did try and cut down to 1500 and did 30 minutes of rowing daily, but found I'm just constantly hungry. Is 1500 to little for my needs. Should I increase it. For food, today I had the following: 1 apple = 100 calories 1 banana = 100 calories 1 orange = 100 calories 1 pear = 100 calories 1 ounce nuts = 200 calories 3 glasses of milk = 300 calories 4 whole grain toast with peanut butter and jam = 800 calories That's already 1700 calories and I haven't even had dinner yet Boy, do I agree with you, here. I don't think peanut butter and dieting should be used in the same sentence. I shy away from all foods where I can consume hundreds of calories in a few seconds. Better to eat oatmeal, farina, grits, potatoes, almost any vegetables rather than peanuts or peanut butter. I also never drink calories, for the same reason. I want LOTS of food for my calories...and so will the dieter eventually. I would just feel starved eating what he ate, yet I eat actually a few less calories per day than he does, but here is what I get to eat: half cup of oatmeal with half cup of blueberries sweetened with Splenda 200 cal 2 bowls of half farina, half grits sweetened with Splenda .......................250 cal Pudding made from sugar-free, fat-free instant mix using Hoods non- fat, I eat half a package at a time with 1 full cup of the Hoods.....................100 cal 8 meringues using Splenda and using sugar-free syrup on each bite...... 150 cal Two large bowls of salad..lettuce, peppers, cucumbers, tomatoes, onions, (no dressing)......................................... ................................ 150 cal 4 slices of Lite bread (toast) with sugar-free jam on top.........................200 cal 2 CANS of green beans at 75 cal per entire can...................................150 cal another serving of oats, but without berries........................................... 150 cal Apple............................................. .................................................. .. 100 cal Lots of green tea and diet pop............................................... .................0 cal For a total of 1450 cal, 70 gm. protein, very low fat (9 gms), high fiber, but most important for me.....lots of food. dkw |
#18
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Confused about calories needed
determined wrote:
"shinypenny" wrote in message oups.com... Play around with this calculator he snipped the exe file This link gives me an error! Your security settings are probably preventing you from opening it. Personally, I never click on an exe file on usenet no matter who posts it. |
#19
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Confused about calories needed
On Feb 3, 11:25 am, "determined" wrote:
"shinypenny" wrote in message oups.com... On Feb 2, 8:28 pm, "alex" wrote: I'm a 40 year old male, 200 pounds, 5 foot 11 inches, and would like to lose 20 pounds. How many calories should I aim for each day. I did try and cut down to 1500 and did 30 minutes of rowing daily, but found I'm just constantly hungry. Is 1500 to little for my needs. Should I increase it. Play around with this calculator he http://ibw.dietitian.com/ibw.exe This link gives me an error! Try www.dietician.com, and click on Healthy Body Calculator in the upper left hand corner. jen |
#20
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Confused about calories needed
On Feb 3, 11:29 am, " wrote:
Boy, do I agree with you, here. I don't think peanut butter and dieting should be used in the same sentence. I shy away from all foods where I can consume hundreds of calories in a few seconds. Better to eat oatmeal, farina, grits, potatoes, almost any vegetables rather than peanuts or peanut butter. I also never drink calories, for the same reason. I want LOTS of food for my calories...and so will the dieter eventually. I would just feel starved eating what he ate, yet I eat actually a few less calories per day than he does, but here is what I get to eat: half cup of oatmeal with half cup of blueberries sweetened with Splenda 200 cal 2 bowls of half farina, half grits sweetened with Splenda .......................250 cal Pudding made from sugar-free, fat-free instant mix using Hoods non- fat, I eat half a package at a time with 1 full cup of the Hoods.....................100 cal 8 meringues using Splenda and using sugar-free syrup on each bite...... 150 cal Two large bowls of salad..lettuce, peppers, cucumbers, tomatoes, onions, (no dressing)......................................... ..........................*....... 150 cal 4 slices of Lite bread (toast) with sugar-free jam on top.........................200 cal 2 CANS of green beans at 75 cal per entire can...................................150 cal another serving of oats, but without berries........................................... 150 cal Apple............................................. ..........................*....................... .... 100 cal Lots of green tea and diet pop............................................... .................0 cal For a total of 1450 cal, 70 gm. protein, very low fat (9 gms), high fiber, but most important for me.....lots of food. dkw- That's a lot of Splenda and artificial sweeteners.. you have a sweet tooth, huh? It's weird, but since starting my diet last month, particularly since swapping out my usual instant oatmeal with a different brand that has no added sugar, and switching to plain ground PB instead of honey roasted ground PB, I can't seem to tolerate anything sweet. Four of us split a flan last night at dinner, and I could barely eat my share, it was too sweet. Also I have those sugar-free pudding cups but they're too sweet and I think the artificial sweetener may be contributing to the headaches I was having a week ago. Salty things, OTOH..........no problem! :-) Typical day for me last week: Breakfast: unsweetened instant oatmeal, 1 cup light soy milk (60 cals), 1 TB ground flax seed, 1/2 cup blueberries OR 1/2 grapefruit. Two cups of black coffee. Lunch: spinach salad w/chicken breast or tuna, strawberries, dried cranberries and 1 TB balsamic vinegar dressing OR PB sandwich and an apple Snack: piece of fruit OR cup of veggie soup OR (on days I exercise) a smoothie made w/ banana, frozen berries, low fat yogurt or soy milk. Note: on days I have a PB sandwich for lunch, I don't need the afternoon snack at all. Dinner: two egg omelot; slice of whole wheat toast w/1 tsp butter; generous serving of a green veggie such as string beans, spinach, broccoli, or kale; cup of veggie soup; glass of wine OR replace the eggs with fish and the toast with 1/2 cup rice... plus the rest of the above OR 1 cup pasta with 1 cup spaghetti sauce, plus the rest of above OR (a night we ate out) 4 oz buffalo chicken tenders, green salad w/ dressing on the side (I dip my fork in the dressing instead of pouring it on), side of string beans instead of french fries, and an extra glass of wine OR (last night, when we also ate out) a meal that I have little idea how many calories it contained, but I saved calories early in the day by having only 1/2 cup yogurt w/fruit for breakfast and skipping the snack. Plus I practiced portion control.... the portions were pretty moderate to begin with (compared with most restaurants) but I only ate half anyway. Yum, it was worth every bite! Tons of water throughout the day. According to my log, I averaged about 1300-1400 calories per day last week and... Total Fat g 41.37 Saturated Fat g 13.59 Sodium mg 2232.7 Total Carbohydrate g 151.24 Dietary Fiber g 20.88 Protein g 67.31 jen |
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