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Nixonnixonmon

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Hey guys my name's neeko (AKA) . Long story short.

When I was age 16 I used to weigh 105 kg and through basketball, roughly 5 hours a day for 2 years on and off I got down to 81kg by the time I got to 18. Then since today being 22 ! I just cant seem to lose weight at all as I ve been fluctuating between 78 and 82 throughout.

I swim, weight train, or participate in some form of activit 7 days a week for at least 30 minutes.

I have to admit though I consume about 3,000 to 5,000 calories a day. But I just can't seem to control the eating habits I picked up from when I was 16.

I'm very educated on what food is good and what food is bad , but my self control when it comes to food is very very low. When I see it I have to eat it !

Can someone help me out please!
 
I hate to be the bearer of bad news, but if you refuse to control what you eat, then no one else will be able to help you.

If you know what you need to be eating, know how much to eat, and aren't doing it ... I'm not really sure what other advice to offer. You are the person who puts food in your mouth - no one is moving your arm for you, holding your jaws to chew, forcing you to swallow the food. No one is holding a gun to your head.

I don't mean to be harsh or mean, but sometimes it really is about taking responsibility for your actions and committing to making a change in your life.
 
Hi Ms Cooks , can you recommend types of food to eat that will keep me full for longer, or possible the best eating times for food. Also one theory I can't come to understand is about daily calories.

If my ideal weight is 75kg and my daily amount of calories to survive is 2000 calories. Then is that my basic metabolic rate. Also what is that exactly? Is it the amount of calories you need if u sat in one place for 24 hours, or slept etc ... ?

Also if I lmit my calories to say 2,000 calories even though my RDA would be 2,500 and also did 1,000 calories worth extra of physical activity ... will I lose muscle and is it healthy ?

Thanks for replying so soon to my other post much appreciated.
 
Calories are very simple - I think you're overthinking things. :)

First of all, there are only three sets of calorie numbers involved:

  • BMR - this is the base amount of calories you need to live if all you did was lie in bed all day.
  • Maintenance - this is the amount of calories you need to eat to live your daily life, if you're mildly active, moderately active, very active, etc.
  • Weight loss - this is the amount of calories you need to eat to lose weight at a healthy and safe rate.
Your weight loss calories should be about 30% less than your Maintenance calories. There are a lot of different ways of calculating all of that, but really the easiest way to do it is this:

Figure that the average moderately active adult needs about 30 calories per kg of body weight to Maintain (that's #2 above). For you, at 78kg that would be 2340 calories.

So to figure your Weight Loss calories (#3 above), take 30% off of your maintenance, which leaves you with about 1638 calories a day.

For what it's worth, I weigh the same as you (right now I'm 168 lbs or about 76.4kg) and I do really well when I eat 1600 calories a day.

As for what to eat - 1600 calories gives you a lot of leeway. I can't tell you EXACTLY what to eat, but I'll tell you what I eat most days and maybe that will help you to see how you can structure your diet. :)

Here's my plan for today:
Breakfast - greek yogurt w/ honey (160 cals)
Snack - green apple with cheese (200 cals)
Lunch - tuna on whole grain bread, lettuce, tomato, pickle, baby carrots (300 cals)
Snack - tomato juice and a boiled egg (150 cals)
Post workout - protein powder in orange juice (200 cals)
Dinner - chicken and corn chowder, salad with spinach, tomatoes and feta cheese (450 cals)
Dessert - skinny cow ice cream sandwich (120 cals)

Total calories - 1580
Protein - 122 g

As you can see I break my meals and snacks up a lot. I find it's easier to not be hungry if I eat frequently - but you can also divide it up into 3 solid meals, or even 2 meals, or however works best for you.

If you also notice that I get some kind of protein every single time I eat - whether it's chicken, cheese, eggs, yogurt, whatever. I find that making sure I get enough protein keeps me full for longer.

In general my breakfasts and snacks are the same every day. The two things that change are dinner - because I love to cook, so I make new things a lot - and lunch, which is often leftovers from dinner. If I don't have leftovers, then the tuna sandwich is my default lunch.

Hope that helps! :)
 
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