xsarah21 Diary to a slimmer Woman

xsarahx21

xsarahx21

New member
(sorry had to post again as i must have removed it by mistake)

Hello everyone

I'm new to doing a diet diary (so please be gently with me)

Few Facts About Me -

* i'm 5ft 6
* Started my weight lose on 9th of December 2010
* Start weight was 20 stone (280 lbs)
* Currently i am down to 16 stone and 11 lbs (234 lbs)

* My small target is to get down to 16 stone (224 lbs) by the 25th of july 2011

The last few weeks my weight has been a roller coaster and can't seem to get below 16 stone 10lbs!!!

All i have been doing is calorie counting and exercise.

The calorie intake i aim for is

Breakfats - 200 kcal

Snack - 159 kcal

Lunch - 300 kcal

Snack - 150 kcal

Dinner - 400 kcal

which is a total of 1,200 kcal a day (am i doing the right thing here)

I keep a food diary of what i eat.
I write what i will eat a few days or a week in advance and calculate the calorie intake for each meal.

I aim to exercise 3-4 times a week for 30 min to and hour in the mornings around 9.30am.
I work out to dvds or i use my yoga ball and do the odd work out with a resistance band.

I am also thinking about taking up Jogging :)
 
at your current weight that is probably a little to low in calories without medical supervision and it leaves you no room to drop calories further as you loose weight to keep the losses moving.

well done on your loss so far :)
 
but if i eat more calories ill put on weight not lose it!

i been doing it since december 2010,

wont doing how im doing it let me lose weight cause have done so far?????
 
Your body adapts to what it's given, and slows down processes (to your health's detriment) if it doesn't feel you're getting enough calories. This slowing of processes also means that the body burns less energy and therefore it's harder to lose weight (so you see what you're seeing- the weight loss slows and eventually stops). It's referred to around here as "starvation mode". The ideal calorie deficit is one where you see a good, consistent level of weight loss (1lb-2.2lb a week)- a 500-1100 calorie deficit per day. At your weight your deficit will be considerably higher than that, and you've probably slowed your metabolism (your body's processes) as a result, resulting in this plateau. As Trusylver says, the less you weigh the less you want to be eating as well, and 1200 calories is an absolute minimum without medical advice (usually specialist- my GP won't stand for anyone eating under 1200 calories) You need to work out a calorie amount that's right for you. You can work that out here:

The remedy I've seen posted around here- I'm not sure on the accuracy of this, as I've never had to try it- is to eat at maintenance (ie, the number of calories you need to maintain your current weight) for a week, then start again with a more sensible calorie deficit (usually 500-1000 calories a day).
 
ok so i checked out the site you mentioned, and it told me i need to be eating 1580 calories to lose 2lb a week but thats only 300 calories more then im eating now,

ok so you say i need to eat the calories i need to start at my current weight for 1 week and then start again with the calorie intake to lose 2lb a week??

is this correct?

but would i not put weight on eating what i need to maintain the weight i am now?

i thought i was doing it right, glad i joined here now as i get the advice i need :)
 
welcome to the support group good luck with your goals!i cant advice with your question , cause im still wondering about diet facts!Congrads on your weight loss!
 
You shouldn't put on weight eating at your maintenance rate- maintenance means staying the same (in theory, these things aren't foolproof). The idea is to help get your metabolism back on track so you can go back to losing weight. It's certainly worth a shot, so you have more room to move when you get to a lower weight category- given what you're doing's not working. Even if you do put on a little weight (it's not going to be a huge amount for only a week), if it helps you to start losing weight again then it's worth a shot. If you don't see results after a few weeks then perhaps it's worth talking to your doctor.

How much exercise are you doing? That calorie allowance seems very low- I'm significantly lighter than you and on moderate exercise my calorie allowance is higher. My calorie allowance shouldn't be higher than yours given my weight.

I'd also look into your nutrition, as the more sodium you're eating the harder it'll be to lose weight (or at least you'll retain water weight). Possibly also be more rigorous about your calorie counting for a bit (e.g., weigh your food) to see whether you're actually getting what you think you're getting.
 
ok thanks will defo give it a shot,

i try to exercise most mornings for an hour doin aroebics/cardio and i do stuff on my yoga ball to strengthen certain areas, i walk everywhere too
 
Hello all,

i have looked over my calories plan and made some changes.

* to maintain my weight i need to be eating - 2586 kcal

* to lose 2lb a week i need to be eating - 1586 kcall

So my new meal plan will be starting next thursady is:-

* Breakfast - 300 kcal

* Snack - 150 kcal

* Lunch - 400 kcal

* Snack - 150 kcal

* Dinner - 450 kcal

* Afters - 130 kcal

Which comes to a total of 1580 kcal a day.

Does this sound alot better to my last plan??

it will be a bit of a struggle to start as been used to 1200 kcal a day

but

will give it my best shot!
 
That certainly does sound better. Do you normally work with this sort of budget per meal system? I work quite differently and I can see that alloting a certain number of calories per meal might be difficult if you, say, overeat at one meal but have already prepared dinner. I personally work on a daily budget, with an idea of what I can afford to eat calorie wise before certain times (based on experience and the kinds of foods I eat for dinner) and sort of see how it all adds up. Might be worth a try. For your own system though, perhaps it's worth looking at recipe websites or similar, to see what meals you can get for a certain number of calories, and plan around those.
 
its just a template to go by really as i dont always have a snack between meals so whatever calories i dont have during day i add bit more to dinner or luch meal depending on what meals i have in the evening,

i always write my meals in advance so say i was gonna have dinner n what i planned on having was 500 calories i wont need a afters or if i have lunch out (big meal) i have less calories for dinner

does this make sense?
 
Absolutely. Just wanted to see if you had a system that would work for you (particularly given changes in calorie amounts) and if there was anything I could suggest to make it easier for you.
 
thanks for your surpport it really makes thing seem alot better,

this is the place i need just to give me a push once in a while :)
 
Going to be Hard!


So im sat here trying to work out how i am going to make each meal work with the new calories intake n its very hard indeed.

i went over my old food diary and added the calories up and some day i was having well under the 1200 Mark :-O and i didnt realise till now!

so its going to be hard jumping up to big meals again, its gonna be a big struggle.

what happens if the calories is say 300 under does it make a big difference?

or

What Happens if its 30 calories under does this make a difference?

Does any one have any site for recipes that they could share with me?
 
For the purposes of kickstarting your metabolism, I'd suggest aiming higher rather than lower (so if you need to eat 2000 to maintain, eating 2100 is better than 1900- just for that one week). For the purposes of getting back on the diet, set yourself a range and work within that. (For example, I try to eat between maintenance -500 and maintenance -1000) As long as it's all below maintenance you should be fine, and if it's all at or below maintenance -500 you should see a loss of at least a pound a week, which is respectable. The bigger the difference in calories, the bigger a difference it'll make. 30 calories is almost nothing- 300 calories could slow weight loss- 3000 calories is catastrophic.

Recipe websites- these are the ones I use (although depending on what products you use or how/ if you vary the recipes the calories may vary):
(use the refine recipe search on the right hand side and search within a calorie range)
(use the advanced search, search low kilojoule. Convert to calories here: )
 
Had almost a week break from diet

Today i will be starting my new diet plan and exercise :)

my plan is to eat around 1500 - 1600 kcal a day

i will also be start my combination of walking and jogging next monday

my challenge this week is to do 20 or more squats a day
each week i will set myself a different challenge

i will also b doing workouts with my wii fit most days :)

my aim is to lose 11lbs by the 25th of july which will then bring me down to 16 stone

once i hit that aim i will set myself another small aim :)

so here goes to a new me!!
 
Yesterday - 20 june 2011

I managed to to 40 squats in total through out the day

Also got an hour on my wii fit which burned about 300 kcal

and with the meal i planned i had 1530 kcal

i will post my weigh in once i dropped my daughter off at nursery in about an hour or so :)
 
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