Kiwi's Diary

Wait!!!!! There is a big difference between BMR (basal metabolic rate) and your daily caloric needs to maintain. The BMR is a calculation of what you need to STAY ALIVE while laying in bed and not moving. It is what your organs need to function. In order to maintain, you need to factor in moving around, walking up steps, exercise, etc etc. My BMR is something like 1535, but my caloric needs to maintain my current weight in my daily life is 1969. WAY DIFFERENT. Make sure you google "calorie maintenance calculator". The number you should be subtracting 500 from per day to lose a pound a week is much higher than your BMR. Using your BMR to deduce your daily calorie intake from is NOT SAFE.

It is generally accepted among nutritionists that anything lower than 1200 calories per day for an adult is TOO LITTLE and it will cause your body to conserve energy in the same way that starvation causes your body to conserve energy.
 
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Oh, wow.. I feel a bit dumb..:leaving:

I must have somehow confused that.. Thanks for setting us straight Chelsea! I was only about 100 calories off, so thankfully it wouldn't really have affected me, but it could pose a serious risk to someone who is eating way lower than their mainintaing calories.
 
oh shoot :|! Thank you for telling us chelsea!!!! I will check google in just a few mins....hopefully i'm still okay ..yiikesss:gnorsi:


Alright, i checked on google...not many had a good calculator thingy. It said my calorie maintenance is 1911 (i put sedentary as i only move around for 20 mins for my jogging and very little walking in the house)... hmm so that allows me to have 1411 calories :D and another said 1400. I guess ill stick to the 1400 as im sure i will somehow get the calories for that 11 somewhere else :p

So I think i was alright too...i was just 100-200 calories less.

BUT WAIIT! my BMR is 1615 and my calorie maintenance is 1911 calories. Does that even make sense!? If i subtract 500 from 1911...ill get 1411 which is lower than my BMR :S?! Can my BMR be lower than the calories i am eating ?


I went surfing the forum and i found the link to calculate stuff and it told me if i wanted to loose 2 pounds per week i need to eat 1113-1400 ... mmm...so i am doing it right i think? The site linked to the forum makes more sense to me as its lower than my BMR
 
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Yes, 1411 makes perfect sense. It can be lower than your BMR, but not lower than 1200. Losing 2lbs per week is a good goal for people who are very overweight, but when you get down to losing the last 20-30lbs, 1lb per week is a more realistic goal for long term maintenance. You can't expect your body to shed 2lbs per week if you don't have much weight to lose over all. It's like when you take layers off of an onion... the first layer will be heavier than each consecutive layer after that, and when you get down to the last few layers, you take a lot of onion off compared to what is left, but compared to what you were removing in the beginning, it's very little. Does that make sense?

A 150lb person wants to lose 32lbs. 8lbs per month, each month, is the following percentages:

month 1 - 5.3% of total body weight lost
month 2 - 5.6% of total body weight lost
month 3 - 5.9% of total body weight lost
month 4 - 6.3% of total body weight lost

so every month, when you are a low weight, you are demanding your body lose a larger and larger percentage of body weight, if you keep your desired weight loss at 2lbs per week. However, it is much more reasonable and healthy to lose 1lb per week or even half a pound per week when you get down to very close to your desired weight.

But when you look at a really heavy person, it is more reasonable to expect 2-4lbs of weight loss per week (like a larger outer layer of onion), but as they lose, it is super important that they adjust their lifestyles and taper down to a normal weight loss schedule of 1-2lbs per week to build a sustainable lifestyle and healthy attitudes towards healthy eating and exercise.

So at your weight, I would recommend trying to lose no more than 1lb or maybe 2lbs for the first couple weeks, but instead of lowering your calories, increase your activity levels. I would say just stay above 1200, no matter what you do :)
 
Alright thank you for your feedback. I'm actually loving this haha...i thought reaching 1200 was like alot of food now that i have started looking at healthier options and now i get an extra 200 calories or so...HA :D Now, im definitely going to stick to my lifestyle change :p...i am eating more frequently than when i ate junk...aweesomeness.. *thumbs up*.

I just stuffed my face ...food was probably 400-500 calories so i might have went over my limit by 100 or so.... we'll see tmr
 
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Ah! That's awesome. When you really start to see your mindset changing and you look forward to eating healthy foods... junk food will actually repel you! Before I was like.... mmm.. cookies.. and I would eat a ton of them. But now when I look at junk all I see is a headache from the sugar crash, super tiredness, and a billion calories undoing all of the hard work that I've done so far. A real reward for me now is a pudding popsicle or fruit with whipped cream. Not only is it sweet and delicious, but it's also rewarding knowing that I am helping myself reach my goals and respecting the decisions I've made to get healthier, sexier, and more confident!!!

Woo hoo!!!! We can do it!
 
Day 5

--> everything went downhill! I did not eat properly and i obviously went over my caloric intake :(

I tried to do my best but i had to go over to my boyfriends for dinner and i pretty much ate wayy too many food. I did not want to seem rude since it was my very first time meeting his parents :|!

Hopefully tmr will be a better day! I'm not going to loose hope
 
It's ok Kiwi, just put it behind you! Tomorrow is a new day, don't let today ruin your new lease on life! You can bounce back from this girl!
 
Thnaks fleurDeLis! I am start fresh tmr and shed off them pounds. It would be really weird/funny is i actually lost a pound or something because of this :S... my body acts weird sometimes...when i eat more randomly i would lose a pound the very next day :S....makes no sense but thats how it is (not all the time though :p that would be awesome LOL)
 
That is something I struggle with too.. being in social situations where someone has prepared food for you, or expects you to indulge yourself in every. single. dish. they. make. And it sucks! People don't realize how unfair that is, and how you can't force food on people! I know it's a culture/societal thing, but it is so cavemanish to assume everyone wants to eat whatever you put in front of them. It's like, "Me make food for you. You eat food now. You like food? You eat more food. Me give gift, take time to prepare meal for you. You eat or I not speak to you no more and I start rumor you have eating disorder."

That is one thing I have totally stopped doing. I don't bring food into the office or keep candy on my desk, or give gifts of food, homemade or store bought. Unless I really know that someone likes something, and it's a healthy food, I won't give it as a gift. Chances are, if I'm giving a gift to someone, I care about their wellbeing. Would I want someone who I care about to eat a ton of junk food or put a lot of bad, sugar-filled candy in their body? ESPECIALLY if the person I'm buying food for is unhealthy to begin with. Like my dad is overweight and my mom has high cholesterol. They are here this weekend visiting. Tonight I am making grilled salmon and steamed veggies with couscous, and for a dessert I'm making butterscotch pudding pops because I CARE about my parents. When they came to visit before I would make every delicious thing I could think of and not worry about the calories because it was a "special occasion". But now I realize that our bodies don't differentiate between special occasions and every day healthy eating... food is fuel, not something to celebrate happiness with.
 
Good news: I didn't gain any weight since yesterday (weird).
Bad news: I'm still at 175.2 *siighh* :( when will those pounds drop?

I think at this point if i see the numbers 174 i would be super duper happy! like seriously!

Meal plan for day 5:

Breakfast:
Shake (192)

Lunch:
-Salad with romaine leaves, cucumbers, tomatoes, peppers and some chicken. (~343)

Dinner:
Bean salad (my cool random recipe) (311)

Snack:
apple (80)

Total calories: 926 (leaving 274 for late night eating)
 
chelsea! Exactly, it really sucks when your forced or expected to eat stuff you don't really want to even though you appreciate what they have cooked for you and all. I'm not going to go too hard on myself. It was just one day and now that they like me and got to know me better i'm sure they will be more appreciative of my weight loss. I'm sure i can do this! And weird thing though, i didnt even gain weight from yesterdays food :S...i didn't go overboard..for the most part i tried to choose something that seemed healthier and tried to eat a decent proportion. Maybe that saved my day but i know i def went over my caloric intake.

O well, today will be a better day and a day closer to my weight loss

I hate receiving food as gifts because i just end up eating them and regretting it later on. And i don't tink i'll ever give foods as gift unless i know its just a small treat that will do not harm :)
 
Day 6

Breakfast:
Shake (192)

Snack:
-Apple (80)
-An appetizer filled with potatoes :(!
-1 slice of rye bread with a bit of cottage cheese
Lunch:
chicken burger with tbsp mayo (315
Broccoli side dish (1 cup) -70 calories

Dinner:
1 veggies pizza :(!
1 fruit cup

Total for day: I am sure i passed 1200 :(! BOO
 
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Hi Kiwi! :waving:

I just started here myself, and I just read through your diary. It seems we both have the same problem of doing really well during the day but destroying all the progress by binging out.

I feel like the only way I can control my own binging is to drink a glass of diet soda. The carbonation fills me up enough to make it through the night lol. It's probably not the best thing to have... but it's zero calories.

Anyway, good luck with your weight loss. I'm probably going to start adding weekly goals to my diary as well; it sounds like good motivation.
 
Hey guys,

thanks for your feedbacks :) Fleurdelis, im always REALLY close to reaching 174 but then i become stable at 175...yikes. Well i still have couple of days till my weekly weigh in!

Tbone, setting weekly goals does help! and its def motivational setting smaller goals each week than an overall big one for the month since it seems impossible especially during times when you binge eat and stuff! As for the night eating, I have had problems with it at the start but now i "think" i have overcome it! I tend to save about 300 calories for the night since i know i will start being hungry. I try to eat tuna, cottage cheese, beans (anything thats high in protein) all day so that i am feeling full and satisfied. I found this has actually helped my binge eating...as now i need to force myself to eat the last meal so i have a total of 1200 calories (weird, i know but hehe its working :))

Hope you can overcome it :)! And if you don't have a diary yet then i suggest you do! Its really helpful and you will have people giving you feedbacks! If you have a diary already, i will check it out in a couple of days as i have exams to cram :(!!!! & wont be on this site much except to log in my daily meals.

& crap, i have a bad feeling im going to weight 176 tmr :(! I also had tuna fish sandwich (about 300 or so calories)... Its the pizza that screwed me up! damit
 
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Kiwi6 said:
Day 6

Total for day: I am sure i passed 1200 :(! BOO
Click to expand...


what is your calorie target ? if it is under 1200 then are you getting help from a registered Dietitian or doctor because going under 1200 consistently is not healthy without qualified assistance.
 
my caloric intake is 1200 exact to 1500. I try to aim for 1200. but i save a few calories OF that 1200 for my late night snacking since i have bad night hunger.
 
Hey all,

I'm so busy studying for finals that i barely have time for this forum for the time being! :(~
So far, i havn't binged eaten yet! Im proud of myself for that!! I'm still eating roughly the same stuff as my previous food log posts although ive started eating romaine salad for lunch! And since im busy studying i have been eating 2 meal replacement shakes (breakfast and lunch) and i make sure i eat min of 1200 calories.

And I am still at 175 lb *sighh*! I sorta gained and lost back to 175.2 during the week though. During the gain and weight loss time...i realized that ive been loosing weight when i eat my last meal at 7:30 and sleep at 11-12pm. I have finally gotten my sleep to normal (hopefully it stays that way!) so i might not have to deal with night hungers anymore. We'll see what happens.

I'll be back soon and catch up with ya'll! Hope you guys are all doing well :)<3
 
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