Hi Everyone!! I need a little advice

Dawn Rizzo

New member
I am a 46 yof who has been thin all my life except for the last three years. I have to lose about 50 pounds. Looking around the forums and reading and theres sooooo much info!! My bmr is 1427. I started a 1200 calorie diet and I am adding 30 minutes of cardio per day which amounted yesterday to 150 calories burned. Ive been sedentary for a few years so my fitness level is quite low right now. I would like to have a steady weight loss of 2 lbs/week. Should I cut back on my calories in order to create the deficit I need to lose? what is the most efficient way to achieve my goal??
 
Hey Dawn,


I don't know much about you - but could you please give me more information like your Height and Weight.


That way I could figure out how many calories you should be consuming - because there is no* way you should be eating 1200 calories. That is way too low. What's going to happen is a plateau.


Let me know,

DAvid
 
Know that 3500 calories = 1 pound. You say your BMR is 1427 and you're eating 1200 cals max, that makes a loss of 227 calories daily through food. Now you want to be exercising as well and you say this is ~150 cals burned.. add that to the total calories lost in a day and that's roughly 377. If you exercise every day and keep up with the eating, you'll be losing 2639 calories a week; 861 calories short of losing a pound every week.


Definitely do NOT cut back on your calories. 1200 is very little, especially when you're exercising and damaging muscle (get a lot of protein in there!). If you'd like to lose more, concentrate on working out a little harder or longer (or both!) If this still isn't for you, then reevaluate things: maybe try losing a little less per week?

Don't rush your body so much if it isn't able to handle it. Go at a slow but steady pace, usually this works for people instead of trying to meet this deadline in their head where they get discouraged so fast and give up. Being healthy isn't a short-term thing it's a lifestyle and losing even just a pound a week is great!


Also, please remember to eat very little but VERY often. I cannot tell you how horrible it is to have to go hungry for a few hours, whereas if you're constantly eating ~100-200 cal snacks, you feel full all day.
 
i know 1200 isnt a lot but im 46 and the metabolism feels like it has completely shut down. Im getting a lot of good clean food for the 1200 cals. Im only hungry when its getting close to the next meal. I dont feel like Im starving myself. So 1 pound a week huh?? hmmmmm I just want to do it right this time with patience. After all the fad diets Ive been on I have learned my lesson. I will stay committed and I WILL SUCCEED!!! Ill take all the tips you all wanna give me too!!!
 
Big tip, no carbs, or low carbs after 6pm. That'll help tremendously. Found a smartones cajun chicken dinner thing. Has like 120 calories, 11 grams of carbs, 4 of which are fiber. Thats what I'm going to be eating at 6pm from now on. Then just healthy during the rest of the day. Goodluck!
 
Thanks !! Ive been eating carbs and fruit for breakfast and lunch only. my typical day is 1 c kashi with 1/2 c blueberries and 1 c skim milk and a slice of whole wheat toast with 1/2 tsp sugar free polaner preserves, cofee with agave nectar. lunch is oz chicken or fish 2 c of veg, 1 c soup or small salad and apple, then a snack of plain lowfat yougurt with a tablespoon of sugar free polaner and dinner is 3 c of salad greens with grape tomato and 3-4 oz chicken with 2 T light ranch. lots of water and green tea.
 
Originally Posted by Dawn Rizzo


i know 1200 isnt a lot but im 46 and the metabolism feels like it has completely shut down. Im getting a lot of good clean food for the 1200 cals. Im only hungry when its getting close to the next meal. I dont feel like Im starving myself. So 1 pound a week huh?? hmmmmm I just want to do it right this time with patience. After all the fad diets Ive been on I have learned my lesson. I will stay committed and I WILL SUCCEED!!! Ill take all the tips you all wanna give me too!!!



This is a great attitude to have, and it's usually one tied to success. 1 pound a week is amazing, especially if you're no longer a teen and your metabolism isn't exactly on your side.
 
thank you lucky!! Im thinking of adding another cardio session in the morning which I will do until i burn 150, but im afraid that will make me hungrier. does anyone know how I would add more good food into my day without a ton of extra cals?? What im eating now is plenty satisfing, Im not starving
 
Originally Posted by Dawn Rizzo


thank you lucky!! Im thinking of adding another cardio session in the morning which I will do until i burn 150, but im afraid that will make me hungrier. does anyone know how I would add more good food into my day without a ton of extra cals?? What im eating now is plenty satisfing, Im not starving



If you like veggies you can munch on them throughout the day even if you like. Or if you want something extremely low cal, I like to take a rice cracker and put a bit of light cream cheese or those reduced sugar jams (just a bit) every now and then and it fills me up. Air-popped popcorn with nothing added on is also very filling and has little cals. 3 cups = 93 cals.
 
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