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Confusion over calories and healthy weight loss



 
 
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  #1  
Old October 11th, 2003, 04:17 AM
Luna
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Default Confusion over calories and healthy weight loss

If there is anyone here with good, sound, medical advice on this, please
help me to clear up my confusion and possibly wrong assumptions.

First, what rate of weight loss is healthy? Is it 1% of body weight per
week? More? Less?

Second, is it true that to lose weight you should eat 8 - 10 times your
body weight in calories? So a 120 pound person who wants to lose weight
would eat between 960 and 1200 calories a day? My confusion comes from
thinking that's a mighty small amount of calories. (Not that I weigh 120
pounds, lol)

--
-Michelle Levin (Luna)
http://www.mindspring.com/~lunachick
http://www.mindspring.com/~designbyluna


  #2  
Old October 11th, 2003, 05:45 AM
DJ Delorie
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Default Confusion over calories and healthy weight loss


Luna writes:
If there is anyone here with good, sound, medical advice on this,


Probably not ;-)

The general rule of thumb, me thinks, is don't try to lose more than 2
lbs/week. If you *happen* to lose more, fine, but if you're "only"
losing 2 lbs/week, don't try harder.

First, what rate of weight loss is healthy? Is it 1% of body weight per
week? More? Less?


"It depends". You need enough protein to avoid muscle catabolism, and
enough calories to keep your immune system at al running normally.
Add vitamins and minerals, and anything you can squeeze out beyond
that is probably OK.

Second, is it true that to lose weight you should eat 8 - 10 times your
body weight in calories?


To lose weight, you have to have a caloric deficit. That takes into
account calories eaten, resting metabolism, activity, adaptations to
diet, everything. If it's a net loss of calories, you'll lose weight.
As far as calculating calories based on weight, it depends on the
individual (a lot, sometimes) and how much overweight you are (the
more overweight, the less kcals/lb to start with, in general)

So a 120 pound person who wants to lose weight would eat between 960
and 1200 calories a day? My confusion comes from thinking that's a
mighty small amount of calories. (Not that I weigh 120 pounds, lol)


I'm 158, and when I want to lose weight I have to eat only 1200
kcals/day (7x) PLUS do aerobics (500 kcals/day). The math says I'm
netting only 700 kcals (~5x, mostly protein at that point), vs a base
metabolism of around 1950, for a deficit of 1250 kcals/day. So much
for the math. Anything less drastic, and my weight just stays
constant.

Also, Lyle recommends you never eat less than 80% of your base
metabolism. So for me, at 1950 kcals/day, my diet shouldn't be less
than 1560 kcals/day. Tried it, didn't work :-(

Me, I think you shouldn't eat less than your resting metabolism (1470
for me), and make up the extra deficit though extra activity instead.
But again, tried it, didn't work for me.
  #3  
Old October 11th, 2003, 08:08 AM
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Default Confusion over calories and healthy weight loss

"Luna" wrote in message
...
If there is anyone here with good, sound, medical advice on this, please
help me to clear up my confusion and possibly wrong assumptions.

First, what rate of weight loss is healthy? Is it 1% of body weight per
week? More? Less?

Second, is it true that to lose weight you should eat 8 - 10 times your
body weight in calories? So a 120 pound person who wants to lose weight
would eat between 960 and 1200 calories a day? My confusion comes from
thinking that's a mighty small amount of calories. (Not that I weigh 120
pounds, lol)
-Michelle Levin (Luna)



The model you are using to illustrate your premise is inappropriate; that's
where the confusion is coming in. A 120-pound person would not need to be
on a weight loss diet! So yes, of course 1200 calories doesn't sound like
much. It would be downright anorexic!

However, when you're talking about a 300 pound man or 250 pound woman who
wants to lose weight, yes, the 10-to-12-X you body weight makes a lot of
sense (I've always heard that, not 8-to-10).

I don't think anybody can say what is/isn't a "healthy" rate of weight loss;
it depends on how much weight there is to lose; how close to ideal weight
one is, etc. This is especially true of a low-carb approach, where weight
loss tends to be more in "steps" (significant drops and little plateaus)
rather than a steady ramp. I lost 14 pounds in my first two weeks on
induction, and it in no way hurt my health; just the opposite! But other
days/weeks are slower; it varies. Whatever feels comfortable. I don't
think you're in danger of losing weight too fast from LC, lol! Just when
you think you're dropping like crazy you stall. I wouldn't worry about
anorexia!

This certainly isn't medical advise, just a bit of perspective!
--
Peter
website: http://users.thelink.net/marengo


  #4  
Old October 11th, 2003, 09:28 AM
Roger Zoul
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Default Confusion over calories and healthy weight loss

Oh NO! You're not worried about this because of me, are you? You were
doing fine before, so is there a problem now? Or is it that you are just
finding time to think about stuff?

Luna wrote:
:: If there is anyone here with good, sound, medical advice on this,
:: please help me to clear up my confusion and possibly wrong
:: assumptions.

I think that will be nearly impossible -- even if you talk to a doctor
(where you supposedly should go for good, sound, medical advice).

::
:: First, what rate of weight loss is healthy? Is it 1% of body weight
:: per week? More? Less?
::

I think 1 to 1.25 lbs per week average is a good target to shoot for, but it
still depends on who you are. I've lost at a rate way higher than that.

:: Second, is it true that to lose weight you should eat 8 - 10 times
:: your body weight in calories?

It depends.....I've been working at under 8x for a long time....but then I'm
very heavy, and used to be a lot heavier. Also, men can usually get by with
more than women since they tend to be heavier. Remember those are
ranges.....and you haven't factored in exercise. If you exercise a lot, you
can eat more (probably better than not exercising and restricting calories
more).

:: So a 120 pound person who wants to
:: lose weight would eat between 960 and 1200 calories a day?

Not necessarily. First off, that person should expect to lose weight more
slowly...so using a 8 to 10 x rule would not be wise -- at the very least,
that person should work at the high end....

:: My
:: confusion comes from thinking that's a mighty small amount of
:: calories. (Not that I weigh 120 pounds, lol)

At the low end, you risk not getting adequate nutrition. You can't just
keep dropping calories and expect to maintain your health. That is why
smaller people should expect to lose weight slower than heavier people. If
I weigh 360 lbs then I can get adequate nutrition at lot easier than someone
who weighs 150. Someone at 360 can afford to drop to 7x (2520 kcals)
whereas at 150 you're at 1050 kcal per day -- in danger of eating too little
to get what you need! Supplementation is certainly necessary, too.

You might want to read Lyle's book which can be found in PDF form at
www.theketogenicdiet.com . Keep in mind that his book is NOT your usual
diet book....and it is not PRO-low carb.

Anyway, I'm sorry for getting you all worked up! You seem to be doing
fine....so if it ain't broke.....


  #5  
Old October 11th, 2003, 09:32 AM
jamie
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Default Confusion over calories and healthy weight loss

Luna wrote:
If there is anyone here with good, sound, medical advice on this, please
help me to clear up my confusion and possibly wrong assumptions.

First, what rate of weight loss is healthy? Is it 1% of body weight per
week? More? Less?


As I write frequently -- from what I've read, it is extremely difficult
to lose more than one percent of your total weight in actual fat per week,
unless you exercise several hours daily. One can lose more *weight* than
that per week, by being so low in calories or protein that more muscle
mass is lost. But you want to preserve muscle, because your muscle mass
determines how many calories you burn, especially at rest.

Second, is it true that to lose weight you should eat 8 - 10 times your
body weight in calories? So a 120 pound person who wants to lose weight
would eat between 960 and 1200 calories a day? My confusion comes from
thinking that's a mighty small amount of calories. (Not that I weigh 120
pounds, lol)


According to very many people in the past years of this group, the
majority can lose weight at 10 to 12 calories per pound of current weight.
A smaller percentage, myself included, need to drop to 8 to 10 times
weight to lose. (However, I can maintain on 14 to 16, and I'm not all
that active.)

--
jamie )

"There's a seeker born every minute."

  #6  
Old October 11th, 2003, 12:56 PM
JC Der Koenig
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Default Confusion over calories and healthy weight loss

It depends.

--
JC

Lyle's New Ultimate Diet

"1. eat less you fat ****
2. exercise more you fat ****"

"Luna" wrote in message
...
If there is anyone here with good, sound, medical advice on this, please
help me to clear up my confusion and possibly wrong assumptions.

First, what rate of weight loss is healthy? Is it 1% of body weight per
week? More? Less?

Second, is it true that to lose weight you should eat 8 - 10 times your
body weight in calories? So a 120 pound person who wants to lose weight
would eat between 960 and 1200 calories a day? My confusion comes from
thinking that's a mighty small amount of calories. (Not that I weigh 120
pounds, lol)

--
-Michelle Levin (Luna)
http://www.mindspring.com/~lunachick
http://www.mindspring.com/~designbyluna




  #7  
Old October 11th, 2003, 02:25 PM
Robyn Rosenthal
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Default Confusion over calories and healthy weight loss

From: Luna


If there is anyone here with good, sound, medical advice on this, please
help me to clear up my confusion and possibly wrong assumptions.

First, what rate of weight loss is healthy? Is it 1% of body weight per
week? More? Less?

Second, is it true that to lose weight you should eat 8 - 10 times your
body weight in calories? So a 120 pound person who wants to lose weight
would eat between 960 and 1200 calories a day? My confusion comes from
thinking that's a mighty small amount of calories. (Not that I weigh 120
pounds, lol)

--
-Michelle Levin (Luna)


I can't give you any advice based on medical knowledge, but I can tell you what
I found with regards to calories.

Of course YMMV.

It is very easy for me to undereat & when I do I both stop losing weight & I
get sick.

As long as I stick to an average of 11-12 Kcalories per pound of bodyweight I
lose weight. I do not lose as fast as some people do, if you saw my pictures it
took over a year to make that change but I am lifting weights & trying lower my
BF% not just my scale weight.

As for your example of a 120 pound person having to eat 960 calories a day to
lose, that would depend upon their BF%,but I have read in many places that you
should not eat below 1200 a day without medical supervision on a regular basis.

If you are not feeling a constant gnawing hunger and are not feeling cold &
weak, but you are losing weight steadily then you are probably eating the right
amount. Just remember that as you lose weight, you need less fuel so adjust
your portion sizes down a little periodically.

Robyn
  #8  
Old October 11th, 2003, 02:26 PM
Anne
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Posts: n/a
Default Confusion over calories and healthy weight loss

Another concern calories is that this varies over the person's lifespan.

The same woman (say, me!) who could eat like a horse as a child and young
teen may find herself with a lower ideal calorie intake in her 30s and yet
another (lower) level in her 50s. The metabolism definitely adjusts
downward as most of us age. I have found that menopause is putting my
brakes on my metabolism in a dramatic way. :-(

- Anne
  #9  
Old October 11th, 2003, 02:40 PM
Luna
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Posts: n/a
Default Confusion over calories and healthy weight loss

In article , marengo wrote:

"Luna" wrote in message
...
If there is anyone here with good, sound, medical advice on this, please
help me to clear up my confusion and possibly wrong assumptions.

First, what rate of weight loss is healthy? Is it 1% of body weight per
week? More? Less?

Second, is it true that to lose weight you should eat 8 - 10 times your
body weight in calories? So a 120 pound person who wants to lose weight
would eat between 960 and 1200 calories a day? My confusion comes from
thinking that's a mighty small amount of calories. (Not that I weigh 120
pounds, lol)
-Michelle Levin (Luna)



The model you are using to illustrate your premise is inappropriate; that's
where the confusion is coming in. A 120-pound person would not need to be
on a weight loss diet! So yes, of course 1200 calories doesn't sound like
much. It would be downright anorexic!


If that 120 pound person is only 5' tall, they could be considered
overweight. My sister is really short, a healthy weight for her is around
100 pounds.


However, when you're talking about a 300 pound man or 250 pound woman who
wants to lose weight, yes, the 10-to-12-X you body weight makes a lot of
sense (I've always heard that, not 8-to-10).

I don't think anybody can say what is/isn't a "healthy" rate of weight loss;
it depends on how much weight there is to lose; how close to ideal weight
one is, etc. This is especially true of a low-carb approach, where weight
loss tends to be more in "steps" (significant drops and little plateaus)
rather than a steady ramp. I lost 14 pounds in my first two weeks on
induction, and it in no way hurt my health; just the opposite! But other
days/weeks are slower; it varies. Whatever feels comfortable. I don't
think you're in danger of losing weight too fast from LC, lol! Just when
you think you're dropping like crazy you stall. I wouldn't worry about
anorexia!

This certainly isn't medical advise, just a bit of perspective!


--
-Michelle Levin (Luna)
http://www.mindspring.com/~lunachick
http://www.mindspring.com/~designbyluna


  #10  
Old October 15th, 2003, 02:25 AM
bookalley
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Posts: n/a
Default Confusion over calories and healthy weight loss

in article , Luna
at
wrote on 10/11/03 8:40 AM:

In article , marengo wrote:

"Luna" wrote in message
...
If there is anyone here with good, sound, medical advice on this, please
help me to clear up my confusion and possibly wrong assumptions.

First, what rate of weight loss is healthy? Is it 1% of body weight per
week? More? Less?

Second, is it true that to lose weight you should eat 8 - 10 times your
body weight in calories? So a 120 pound person who wants to lose weight
would eat between 960 and 1200 calories a day? My confusion comes from
thinking that's a mighty small amount of calories. (Not that I weigh 120
pounds, lol)
-Michelle Levin (Luna)



The model you are using to illustrate your premise is inappropriate; that's
where the confusion is coming in. A 120-pound person would not need to be
on a weight loss diet! So yes, of course 1200 calories doesn't sound like
much. It would be downright anorexic!


If that 120 pound person is only 5' tall, they could be considered
overweight. My sister is really short, a healthy weight for her is around
100 pounds.


However, when you're talking about a 300 pound man or 250 pound woman who
wants to lose weight, yes, the 10-to-12-X you body weight makes a lot of
sense (I've always heard that, not 8-to-10).

I don't think anybody can say what is/isn't a "healthy" rate of weight loss;
it depends on how much weight there is to lose; how close to ideal weight
one is, etc. This is especially true of a low-carb approach, where weight
loss tends to be more in "steps" (significant drops and little plateaus)
rather than a steady ramp. I lost 14 pounds in my first two weeks on
induction, and it in no way hurt my health; just the opposite! But other
days/weeks are slower; it varies. Whatever feels comfortable. I don't
think you're in danger of losing weight too fast from LC, lol! Just when
you think you're dropping like crazy you stall. I wouldn't worry about
anorexia!

This certainly isn't medical advise, just a bit of perspective!


Ditto what Luna said. I'm really short. If I eat more than 1000 cal/day, I
won't lose. I'm 4'11".

Personally the theory of the 8 - 10 (cal) x body weight does not sound
scientifically accurate. If a goodly portion of that weight is adipose
tissue, that adipose (fat) tissue is "dead" weight. Only the muscle tissue
burns calories. Does it make sense to "feed" fat tissue as if it were
metabolically equal to muscle tissue? No, of course not.

Too low a calorie intake and the body goes into starvation mode.

 




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