Is my caloric balance about right ?

[Randall]

Day 3 (long journey ahead). My daily caloric balance is running about -1000 (food intake calories - BMR/lifestyle/exercise calories). That works about to -7000 cals a week or -2 lbs of fat (3500 cals per lb of fat). Is this about right as a goal and negative caloric balance for me? I have to admit I am SOOOooo not used to eating so little, given all the snacking on junk food (chunk cheese, cake, etc) and huge portions that got me into my current horrible obesity, but then again come bedtime I have to admit I am able to live with my new food intake amount. I know eating too LITTLE food can create a starvation reaction in the body, lowering BMR, so I do not want to get into that zone. but is losing about 2lbs a week about right for a fat man like me? (297#, 6'4", age 62)
~randall (297-298-247)

 

[aravind82]

Day 3 (long journey ahead). My daily caloric balance is running about -1000 (food intake calories - BMR/lifestyle/exercise calories). That works about to -7000 cals a week or -2 lbs of fat (3500 cals per lb of fat). Is this about right as a goal and negative caloric balance for me? I have to admit I am SOOOooo not used to eating so little, given all the snacking on junk food (chunk cheese, cake, etc) and huge portions that got me into my current horrible obesity, but then again come bedtime I have to admit I am able to live with my new food intake amount. I know eating too LITTLE food can create a starvation reaction in the body, lowering BMR, so I do not want to get into that zone. but is losing about 2lbs a week about right for a fat man like me? (297#, 6'4", age 62)
~randall (297-298-247)

You should be fine with that deficit. Another common idea is that you shouldn't lose more than 1% of your body weight per week. Starting at 297 lb, you could lose 2.97 lb/week according to that which would require a deficit of 1,485 calories per day. It'd be best to achieve the additional deficit through exercise rather than further cutting your food intake.

 

[Randall]

Thank you. Good to know and interesting value (lose no more than 1% of body weight per week). I hope to do more exercise, just tough with winter and cold weather; I am getting out for walks, have nintendo wii (not sure if i like it yet though), shopping for either an exercycle or treadmill (not sure which to get, small living room, spin type exercycle might be best).

 

[Omega]

I would say the best thing to do is decide whether you prefer walking or cycling and then let that drive your purchase. A lot of people buy pieces of exercise equipment that then goes unused.

As far as your hunger at the new calorie level goes - I suggest that you adopt a food plan that focusses on foods which fill you up for the calories that they cost.

One such list of foods is on another diet forum. I will post the link...

 

[Randall]

In the past what worked for me really good was stir-fry-- lots of broccoli, cauliflower, cabbage, a few pieces of meat, oil to a minimum, a piece of whole grain bread with a little honey-- a dinner like that really fills me up (esp. if lots of water along with it to expand the veggie fiber).

Hard decision between treadmill and cycle; limited floor space, cycle might have a lower footprint and I can walk outside, cycle would help me prepare for cycling outdoors. But at the gym I used to like the treadmill more, but they take up so much space. I am thinking of spending the extra cash (I need to do WHATEVER it takes this time to lose the lbs!) and get a spin cycle, more durable I figure, if I go for the cycle. Which more cals by the minute-- treadmill or cycle?