a lil help please !

S

stephyw

New member
hey. I'm Stephy. :) England! Yorkshire :)

i'm totally new to this so would like a hand!

I'm 5ft6 170kgs so my BMI is 30.70. I'm 19 yrs!

But i have joined the gym and doing a real good programme for weight loss updating it every 6 weeks with my trainer

But i need to learn about calories etc!

So i need to know what calories intake per day i'm aiming for. any help?

any advice would be welcomed!
 
Hello, I would recommend tracking the amount of calories your are currently consuming. 3500 calories are in a pound of fat. I good rule of thumb is to decrease your intake by 500 calories each day, at the end of the week you will be under 3500 calories. That being said, you are constantly burning calories everyday even in your sleep. The calories you burn depend on the different energy systems you used when your exercising and intensity. There is a gradual shift from carbohydrate to fat as a fuel during low intense exercise lasting longer than 30 min on continuous aerobic exercise. In essence the amount of calories burn should depend on your goal. Find out how many calories you are currently taking in.

The first law of thermodynamics states that energy can neither be created nor destroyed. It can only change forms. In Exercise Physiology we used these an other equation to exercise more intelligently. We know that the calories we used are a source of fuel that our body uses, however we used fat, protein and carbs all the time to produce Energy in the form of ATP. At different intensities we utilize different fuels systems more than others. I recommend that you create a journal and track your meal as well as your exercise guidelines. Here are a few links on articles I have written to help you reach your goal. If you have any more questions, let me know. I am a Personal Trainer certified by ACSM (American College of Sports Medicine) and currently pursuing my Bachelor of Science in Exercise Physiology and Physical Therapy, so all the information I have obtain I have gone through many years of rigorous courses in school, so I am not making this information up.

Oscar
 
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That post is a little over the top with information.

Put it this way...

Think of calories as energy units. Your body expends energy by way of breathing, respiration, digestions, exercise, walking, thinking, etc. If you eat more calories (energy) than your body needs in a given day, you'll store energy. Where? Fat, of course.

If you eat the same amount of energy your body needs, you'll theoretically avoid gaining or losing weight. We call this maintenance intake.

If you eat less energy than your body needs, you'll lose weight.

The idea is to find your maintenance and eat less than that. This is discussed at length in the stickies.

Start here.
 
Hi! :D Welcome! I would listen to those guys *points up*

If you're having difficulties deciding the amount of calories you should consume daily, there are various calculators around the web that can help you out. They aren't totally accurate, but that would be the easiest way find out approx. what you should be aiming for. Check out the stickies too, very informative.

Best of luck!
 
sugar is the enemy

Stephy,
The big thing for me was eliminating refined sugars from my diet. I lost 122 pounds and have maintained that weight loss mainly by cutting out sweets and exercising 20 or so mins per day.
 
Thanks to you all. yeah it is hard tryin to work out the calories stil aint got the hang of it!

i'm doing an hour of cardio a day and some weights but the diet still isn't there!!
 
If you post what you're eating and what you have access too as far as food, we can probably make some suggestions to help you out.

How many calories a day are you aiming for and what are you currently eating to get there? :)
 
stephyw said:
hey. I'm Stephy. :) England! Yorkshire :)

I'm 5ft6 170kgs so my BMI is 30.70. I'm 19 yrs!
QUOTE]

Hi stephy.. I'm confused did you use kg or lbs for your weight? Because if you were 170kg and 5ft 6inch your bmi would actually be 60.5. Maybe you are 170 pounds? Also if you did infact use pounds your BMI would be 27.4.. perhaps that makes you feel a bit more relieved! :D I used to get this number just in case you're interested in looking yourself. :)

Converstions always seem to trip me up so thats why I ask. My BMI is 28 and I'm trying to lose 13.6 kg.

My advice is: don't feel like you've sabatoged your entire diet if you have a tiny cheat every now and again. As long as you're not eating horribly all the time you should be able to jump right back on the bandwagon and still see some eventual progress.
Click to expand...
 
Lets start this by saying what everyone has said is completely right, in both the very full and informative first post and the laymens worded post of the second...

I also had a real hard time losing weight and had been through most clubs (both very well known ones and very little ones) personal trainers, pills, patches etc etc...

What I found that worked for me was a portion control system. It made calorie counting really easy, rather than having to weigh anything out or measure stuff I just cooked normally and served it up on The Diet Plate, the lines on the plate showing me when I had enough protein or carbs... Its not the cheapest system in the world, but its a one off cost.

I hope this information helps you.
 
Thanks all of you !

Wow it's all so overwhelmin when you jump into dieting .. its crazy!

well because i live at home and it is now currently the summer holidays i mainly eat the same thing...

Cereals or toast for breakfast... or on a good day hardboiled eggs (Soldiers)

Dinner - Ham sandwhich

Tea - Lasagne/Spag Bol/Sunday lunch/ something with rice/ Pasta dish

if im hungry i will snack on a biscuit or something but im not really a snacking person..


Thanks a lot guys!!
 
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