Hello, John here

F

falc0n

New member
Hi my name is John, im a 17 year old, i'll be turning 18 at the end of this year.

I've come to this forum in seek of guidance and assistance because I want to lose alot of weight. I am currently weighing in at 206lbs, im 5ft 11". My ideal weight would be 160-170lbs , that's about 40lbs then.

My main problem is that i've tried adapting my diet, im now eating more healthy and laying off the junk food, but at times I get a desperate urge for them. I'm counting my calories nowadays and i'm doing a regular workout on the "Lateral Thigh Trainer". I do this about 30 minutes for 3-4 days a week. I've been trying to lose weight over the past 4-5 years and now is the time that something has to be done! I also tend to have cravings for food when im really bored, is there any advice on how to not have these cravings aswell?
 
Don't give up your junk food if its what you love.

Simply portion it better so you don't have an over abundance of calories of it in a day.

What I mean is make it part of your healthy diet but not something you eat too much of or eat all day.

Just a little bit each day to keep you from feeling too deprived of what you love.

Also when you get cravings for food a good tip I was given along time ago is before you eat anything at all drink a glass of water and wait 10 minutes. Sometimes when we think we are hungry we are actually really thirsty as the triggers for hunger and thirst within our bodies are so close to eachother that we get confused at times about whether we are really hungry or just dehydrated.

Also if you still feel you must eat something make it be fruit or vegetables or something else that counts as clean calories.
 
Hi John,

You're pretty much in the same boat as myself. I presently weigh 200lbs and my target is 161lbs. Since I've been on this forum I've lost 52lbs already. You've come to the right place for help and advice.

Keep plugging away at your diet + exercise and you will see the results you desire.

Just out of interest, have you calculated your BMR and daily caloric needs?
 
Thanks for the information guys. :). So far today all I've eaten is Kellogs Special K Cereal, for lunch I had a 300 calorie sandwich and a bottle of evian water. For dinner I've had about 800 calories in a meal.

Sil Col my BMI is in the 28ish area last time I checked it :)
 
Hi falc0n,

You sound like you're doing well on the calorie intake. Keep that up and you'll lose weight before you know it.

Sorry, I didn't mean BMI, I meant BMR which means Basal Metabolic Rate; it's how many calories your body needs to sustain itself for 24 hours, that's even before you've done any physical activity.

You can calculate your BMR by clicking . Then goto and multiply your BMR by the necessary amount. This will give you an approximate idea how many calories you're burning per day. I weigh roughly the same as you and I burn about 2500 calories per day.

It's useful to know your daily caloric needs; then you can plan your diet around it.
 
Hi John, welcome to the forum! After reading your notes I think you may find it easier to lose weight if you spread your calories out more. 800 calories at dinner is about half of your caloric intake. If you spread your calories out to 5 or 6 small meals of a few hundred calories each then you may feel less hungry throughout the day and your body will burn those calories as you use them throughout the day.
Definitely drink plenty of water like crunkchimpmunk said. It keeps your body from retaining water and helps flush out your system.
Also, read the stickied threads, they have a lot of good information about dieting healthily.
Good luck on meeting your weightloss goals!
Shell
 
Good advice you've been given so far John. One question...do you intentionally save your calories to eat at dinner? Are you starved by the time dinner rolls around?
 
ShellBell said:
I think you may find it easier to lose weight if you spread your calories out more. 800 calories at dinner is about half of your caloric intake. If you spread your calories out to 5 or 6 small meals of a few hundred calories each then you may feel less hungry throughout the day and your body will burn those calories as you use them throughout the day.
Click to expand...

I will agree with you about eating 5-6 meals a day to spread out your calories. However, 800 calories at dinner isn't half of his caloric intake. His BMR is ~2135 calories. So even if he were to eat say 4 meals @ ~325 calories each.. and have a dinner at 800 calories, he'd still have a calorie deficit with his workouts. By the way... welcome to the WLF. :D

-Sheryl
 
Well, I am taking more in-between snacks throughout the day. I eat a bar of kellogs nutri-grain bar, (130 calories per bar), and some water after that to fill me up. It helps reduce my hunger and now that i've adapted to this diet for about a week i've already lost 2lbs this week alone. I'm going to keep going and see how it goes.

About the calorie intake. I normally have cereal in morning, then some chewing gum after in college and at lunch either a sandwich or some salad, followed by some water. after that i have some chewing gum again and then i eat a nutri-grain bar then some water after that again. I tend to drink a glass of water after I eat something because it tends to fill me up after. Then onto the last meal of the day, dinner. I usually try to eat a bit more at this time for some reason, but no more than 1,000 calories per meal. After in the evening around 9 o clock or whatever i'll have some fruit and more water. Im also doing 30 minute workouts of cardio training 3-4 days a week.

P.S. I will get back to you on the results of that BMR test :)

Edit: I just saw MsGhettoBooty already calculated this for me :) Thanks MsGhettoBooty :). But what does that result actually mean?
 
falc0n said:
Edit: I just saw MsGhettoBooty already calculated this for me :) Thanks MsGhettoBooty :). But what does that result actually mean?
Click to expand...

BMR- Basal Metabolic Rate- amount of energy expended while at rest. In layman's lingo... the amount of calories you'd burn if you kept your ass in bed all day. haha From blinking your eyes to having your blood pump throughout your body, it takes calories/ energy to do so.

If you need to figure out a breakdown for calories (also fats, carbs, and protein) check out or Both sites are completely free and really help you with your nutrition/ fitness goals. Also, read the stickied threads, because for the most part, you'll learn a hell of a lot from those links alone. Ciao.

-Sheryl
 
MsGhettoBooty said:

If you need to figure out a breakdown for calories (also fats, carbs, and protein) check out
Click to expand...

Fitday is awesome. I've been using it for about a week now and it sure beats writing everything down on paper. Like MGB says, it breaks your calories down into carbs, fat and protein and shows you the totals for the day.

Just a quick tip; you might find it best not to bother with processed snacks such as nutri-grain bars or ready meals. For snacks try fruit and for meals use fresh (organic if possible) ingredients. Not only do you avoid all the unnecessary chemical crap but you'll find it more filling and satisfying.

Best of luck! :)
 
MsGhettoBooty said:


I will agree with you about eating 5-6 meals a day to spread out your calories. However, 800 calories at dinner isn't half of his caloric intake. His BMR is ~2135 calories. So even if he were to eat say 4 meals @ ~325 calories each.. and have a dinner at 800 calories, he'd still have a calorie deficit with his workouts. By the way... welcome to the WLF. :D

-Sheryl
Click to expand...

You're right. :) I just meant it looked like 800 calories looked like about half the calories he was eating in the example of a day of food he gave. That's all. If it works for you John, then go for it. I just learned that having dinner as your largest meal (unless you work out after dinner) doesn't leave much time for the rest of the day in calorie burning to use up that energy.
 
ShellBell said:
I just learned that having dinner as your largest meal (unless you work out after dinner) doesn't leave much time for the rest of the day in calorie burning to use up that energy.
Click to expand...

Actually this is a diet myth. Your body is burning calories regardless of what time you decide to eat, whether it be 5pm or even 9pm for that matter. It's all about having a calorie deficit. However, if you have a calorie surplus for a week, month, etc then the excess calories will be stored as fat over time.
By no means am I trying to "pick on you," but I believe it's important if you're going to give advice, it needs to be correct... afterall, there are a lot of people looking for answers on this forum.

-Sheryl
 
MsGhettoBooty said:


Actually this is a diet myth. Your body is burning calories regardless of what time you decide to eat, whether it be 5pm or even 9pm for that matter. It's all about having a calorie deficit. However, if you have a calorie surplus for a week, month, etc then the excess calories will be stored as fat over time.
By no means am I trying to "pick on you," but I believe it's important if you're going to give advice, it needs to be correct... afterall, there are a lot of people looking for answers on this forum.

-Sheryl
Click to expand...

Point taken. Thanks for setting me straight. :)
Shell
 
MsGhettoBooty said:


Actually this is a diet myth. Your body is burning calories regardless of what time you decide to eat, whether it be 5pm or even 9pm for that matter. It's all about having a calorie deficit. However, if you have a calorie surplus for a week, month, etc then the excess calories will be stored as fat over time.
By no means am I trying to "pick on you," but I believe it's important if you're going to give advice, it needs to be correct... afterall, there are a lot of people looking for answers on this forum.

-Sheryl
Click to expand...

This is true actually. All that matters is the total intake over a 24 hour period. Having said that, it's not good for your system, particularly your kidneys, to go to sleep with a full stomach. You'll wake up feeling fatigued and mentally cloudy.

Personally, I usually eat my largest meal of the day around 6pm. This stops the food cravings in the evening and still gives me until bedtime to digest the meal properly.
 
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