Zandola's Diary
- Thread starter Zandola
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1200 calories is the bare minimum that any adult should have- the vast majority of people need to have more than that. I agree with fortyfour- you need to find a calorie calculator that works out your BMR, then determine how much extra you need to eat for your exercise (even if you don't exercise, you'll need to account for your activity), then reduce by 500-1000 calories (as long as that number isn't below 1200). If you eat too little you risk slowing your metabolism and making weight loss harder.
For scales, have a look for Salter. This is the one I've got: and I'm very happy with it. Salter's supposed to be a good brand of scales.
For scales, have a look for Salter. This is the one I've got: and I'm very happy with it. Salter's supposed to be a good brand of scales.
thank u for supporting me, today i am going to look for the scale, a friend of mine at the gym bought one around here. so im sure i'll get one and pretty cheap for a scale.. and i will download the program and start my diet...
I HATE THT IM TOO BUYS AT WORK TO EVEN REPLY U GUYS PROPERLY
I HATE THT IM TOO BUYS AT WORK TO EVEN REPLY U GUYS PROPERLY
Well i think in your case, in the beginning you might have been eating too much but to be honest, - i can't remember without reading back and i find that rather tedious with this type of formatting.
But lately (since you joined the forum) you might have gone too far the other way. People do lose weight on undereating but it can make a real mess of them and they end up piling it all back on.
When you say 200 grams of oats, is that a whole cupful of raw oats or a cupful of cooked oats. If its cooked, we call it porridge in England and Australia while the Americans seem to call it Oatmeal. We only call it oats when its raw.
How did you like this breakfast? Be honest. If you cooked it, did you put a pinch of salt in. I am only asking all these silly questions, because of where you are from and this is such a western breakfast solution and i remember in India when i showed them how to cook porridge, they were astonished at the way i did it and even more so to find it was yummy. They simply do not know how to cook or eat porridge over there. When i am not on a diet, i eat porridge hot, with cold milk and a spoonful of honey or even sugar. But because i'm on a diet, i try to avoid sugar and honey and it with only fresh fruit. I could try stewed fruit. But it works better raw with fruit.
Generally i prefer it if my raw oats are swimming in milk, rather than damp. Some people like them with yoghurt. Not me.
Here's another trick regarding eating oats. I only learned this myself this year. If you are going to eat them raw, soak them for a while (maybe minimum half an hour) before eating them. This enables them to release ALL their nutrients which are otherwise locked up and unavailable for absorption by the body. One of the nutrients is magnesium. I think zinc is another one.
I must admit, that i don't soak my oats (because i am always in a hurry to eat it once i put it in the bowl) but that's because i eat so many vegetables and fruit that i think i must get all my daily needs met. But i could be wrong without checking it all through.
But lately (since you joined the forum) you might have gone too far the other way. People do lose weight on undereating but it can make a real mess of them and they end up piling it all back on.
When you say 200 grams of oats, is that a whole cupful of raw oats or a cupful of cooked oats. If its cooked, we call it porridge in England and Australia while the Americans seem to call it Oatmeal. We only call it oats when its raw.
How did you like this breakfast? Be honest. If you cooked it, did you put a pinch of salt in. I am only asking all these silly questions, because of where you are from and this is such a western breakfast solution and i remember in India when i showed them how to cook porridge, they were astonished at the way i did it and even more so to find it was yummy. They simply do not know how to cook or eat porridge over there. When i am not on a diet, i eat porridge hot, with cold milk and a spoonful of honey or even sugar. But because i'm on a diet, i try to avoid sugar and honey and it with only fresh fruit. I could try stewed fruit. But it works better raw with fruit.
Generally i prefer it if my raw oats are swimming in milk, rather than damp. Some people like them with yoghurt. Not me.
Here's another trick regarding eating oats. I only learned this myself this year. If you are going to eat them raw, soak them for a while (maybe minimum half an hour) before eating them. This enables them to release ALL their nutrients which are otherwise locked up and unavailable for absorption by the body. One of the nutrients is magnesium. I think zinc is another one.
I must admit, that i don't soak my oats (because i am always in a hurry to eat it once i put it in the bowl) but that's because i eat so many vegetables and fruit that i think i must get all my daily needs met. But i could be wrong without checking it all through.
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from now on, i will use the calorie counter to eat enough and right. more vegs and fruits
yes i dnt want to lose weight that will probably come bk once i eat normally.
200 grams of cooked oats (porridge) we call it that too or oatmeal, doesnt matter!
i rather enjoyed my breakfast, i ddnt add salt, just plain oats n skimmed milk.
should i add more to my breakfast?
yes i dnt want to lose weight that will probably come bk once i eat normally.
200 grams of cooked oats (porridge) we call it that too or oatmeal, doesnt matter!
i rather enjoyed my breakfast, i ddnt add salt, just plain oats n skimmed milk.
should i add more to my breakfast?
I think one cup of cooked oats with one piece of fruit is good but i think make it one cup of milk and do put a pinch of salt in it. It will be a little bit better. A pinch of salt will do you know harm. Unless you actually really like it this way. My brother in law likes his porridge without salt.
If you can't remember to write porridge can you call it cooked oats in your diary because other people reading your diary will be confused and think you are eating an enormous amount of oats if you just call it oats.
Is the milk skim? Or is it just low fat? I think you are better off having low fat than skim. We do need a little fat in our diets. Mind you a banana genearlly has twice as many calories as apples and pears. That's ok.
If you don't want an extra half cup of milk, try to fit in more dairy later in the day.
See how you feel at the end of the day on this breakfast. If you don't feel its enough to get you to lunch time, (with say a low calorie snack in between such as a piece of fruit or some raw vegetable snack) then you might decide to have a piece of toast as well. Toast and cooked tomato are nice or one piece toast and an egg. I think you can afford to do this. But it all depends on what else you are going to eat that day and how you feel. Keep reporting and we'll keep helping.
Once you figured out the calorie counter it will all get a lot easier though.
That sounds like a good breakfast (nutritionally/ calorie wise it's good), if it fills you up and is satisfying (that's the most important thing- do you get very hungry before you can eat again? Do you like it? If the answer to the first question is "no" and the second is "yes", then it's a good breakfast). How much does it weigh before you cook it? (That's how porridge/ oats/ oatmeal is usually measured when calculating the calories) In the UK the recommended serving size for porridge is 40g (weighed raw), but I have 45g because I don't find 40g quite enough.
I'm very lazy when it comes to my oats. I put a microwave safe container on my scale (and zero it), pour the oats in, make sure I only get 45g, zero the scales, pour the milk in, microwave it (for 3 min in my microwave but microwaves vary), put a bowl on the scale, pour the porridge in, zero the scale, then pour some more milk on top (I aim for 300 to cook and 100 on top), zero the scale, and put berries in. I don't notice much of a difference in flavour cooking on the stove and I think that's way way too much washing up. I like the fruit on top (80g of berries is less than 25 calories), I'm not a big fan of salt on porridge, but that's personal preference.
I don't agree with Andrea (fortyfour) on the skim milk- if you're happy with it, have it. My breakfast (my calorie calculator tells me this)- 45g porridge, about 400ml milk (0.1% or less fat), and a serve (60-80g) berries typically contains about 4g of fat- so you are getting fat (which yes, you need) in that meal (45g oats, 421ml milk- I overpoured- and 81g berries contains 331 calories, 20g protein, 52g carbs, and 4g fat). (I pitch to have 23% of my calories from fat on the basis of an 1885 calorie diet, and 4g of fat constitutes 9% of that goal)
How are you weighing that banana? It's particularly important to weigh bananas with skin off because the skin is heavy (and doesn't count in your calories). The average sized banana (100g of flesh) is 95 calories. (Andrea's right, bananas are a high-ish calorie fruit- 100g of apple is 50 calories. But I wouldn't worry about it if it fits in your calories and you like bananas, as they're also very nutrient rich)
I'm not trying to pick on you here, just give you some ideas. Hope it helps
I'm very lazy when it comes to my oats. I put a microwave safe container on my scale (and zero it), pour the oats in, make sure I only get 45g, zero the scales, pour the milk in, microwave it (for 3 min in my microwave but microwaves vary), put a bowl on the scale, pour the porridge in, zero the scale, then pour some more milk on top (I aim for 300 to cook and 100 on top), zero the scale, and put berries in. I don't notice much of a difference in flavour cooking on the stove and I think that's way way too much washing up. I like the fruit on top (80g of berries is less than 25 calories), I'm not a big fan of salt on porridge, but that's personal preference.
I don't agree with Andrea (fortyfour) on the skim milk- if you're happy with it, have it. My breakfast (my calorie calculator tells me this)- 45g porridge, about 400ml milk (0.1% or less fat), and a serve (60-80g) berries typically contains about 4g of fat- so you are getting fat (which yes, you need) in that meal (45g oats, 421ml milk- I overpoured- and 81g berries contains 331 calories, 20g protein, 52g carbs, and 4g fat). (I pitch to have 23% of my calories from fat on the basis of an 1885 calorie diet, and 4g of fat constitutes 9% of that goal)
How are you weighing that banana? It's particularly important to weigh bananas with skin off because the skin is heavy (and doesn't count in your calories). The average sized banana (100g of flesh) is 95 calories. (Andrea's right, bananas are a high-ish calorie fruit- 100g of apple is 50 calories. But I wouldn't worry about it if it fits in your calories and you like bananas, as they're also very nutrient rich)
I'm not trying to pick on you here, just give you some ideas. Hope it helps
Not at all.. i'm learning so much. but im scared that im eating the wrong things lol everyone is saying something and my friend on the other hand says the same.. i eat around 1200 calories using the calorie counter and it also shows how much fat, protien, carbs i need in a day and if i dnt hv it. the next day i increase or change so tht i have a balanced diet..
i went shopping and i bought alot of healthy treats and food..
Breakfast
2biscuits weetabix -128 calories
1 tbsp no sugar added jam - 60 calories
7 oz (around 200 ml) skimmed milk - 70
TOTAl: 258 calories
how is that?
I can have low fat cheese to get the lil fat in me with a rice cake..
i try to balance my diet as much as i can..
for lunch, i will have mixed vegs with prawns
and no sugar mango juice which has 84 calories (170 ml )
probably with one slice of whole grain bread
TOTAL: 375 calories
i went shopping and i bought alot of healthy treats and food..
Breakfast
2biscuits weetabix -128 calories
1 tbsp no sugar added jam - 60 calories
7 oz (around 200 ml) skimmed milk - 70
TOTAl: 258 calories
how is that?
I can have low fat cheese to get the lil fat in me with a rice cake..
i try to balance my diet as much as i can..
for lunch, i will have mixed vegs with prawns
and no sugar mango juice which has 84 calories (170 ml )
probably with one slice of whole grain bread
TOTAL: 375 calories
If that makes you feel good and keeps you going that sounds good. It certainly sounds yummy.
Now you just have to have 600 calories for dinner at least right?
I can't remember what your daily calories "should" be so i'll just have to go with "that sounds about right" cause i remember you are a small woman.
You sound like you are getting the hang of the technicalities of dieting very well.
Keep reporting.
How many hours between lunch and dinner? Can you make it withou snacking or do you need to eat something earlier to help you make it to dinner. I ask because a lot of cultures eat the night time meal later and have an earlier meal. I was horrified in parts of india to see people eating their main meal around 10pm. So i'd go to an eatery at 6pm to have dinner and they'd all be having a light meal. lol. No wonder i couldn't get enough to eat.
I couldn't wait to 10pm because i just wanted to eat shower and go to bed, after hard day riding my bike. I don't know how Indians get up so early in the morning and keep going till so late at night. They are not like the Spaniards who have a midday siesta as far as i could tell, though they do in some places.
What are the usual hours of an average Omani? Don't bother answering that if you haven't got time. Its just that i am a culture junkie and i like to know these things.
Now you just have to have 600 calories for dinner at least right?
I can't remember what your daily calories "should" be so i'll just have to go with "that sounds about right" cause i remember you are a small woman.
You sound like you are getting the hang of the technicalities of dieting very well.
Keep reporting.
How many hours between lunch and dinner? Can you make it withou snacking or do you need to eat something earlier to help you make it to dinner. I ask because a lot of cultures eat the night time meal later and have an earlier meal. I was horrified in parts of india to see people eating their main meal around 10pm. So i'd go to an eatery at 6pm to have dinner and they'd all be having a light meal. lol. No wonder i couldn't get enough to eat.
I couldn't wait to 10pm because i just wanted to eat shower and go to bed, after hard day riding my bike. I don't know how Indians get up so early in the morning and keep going till so late at night. They are not like the Spaniards who have a midday siesta as far as i could tell, though they do in some places.
What are the usual hours of an average Omani? Don't bother answering that if you haven't got time. Its just that i am a culture junkie and i like to know these things.
Here's a BMR gadget. I've put in some numbers but i had to guess a little bit. It says you should eat 1444 calories a day if you are 25 year old, 5'3 and 85kg and you can lose 1kg per week at this rate.
If you find yourself a bit hungry at all on 1200, then eat another 200 calories.
As you lose weight, you should recalculate. I"d say do it when you get to 80kg at least.
The closer you eat to your maintenance calories, the easier it is to avoid hunger and binging.
As far as i'm concerned, once you factor in your calorie restriction, its only about eating well of low calorie, diverse and nutritious foods.
What time of day do you exercise and how often? I put you at between 3-5 times a week.
If you find yourself a bit hungry at all on 1200, then eat another 200 calories.
As you lose weight, you should recalculate. I"d say do it when you get to 80kg at least.
The closer you eat to your maintenance calories, the easier it is to avoid hunger and binging.
As far as i'm concerned, once you factor in your calorie restriction, its only about eating well of low calorie, diverse and nutritious foods.
What time of day do you exercise and how often? I put you at between 3-5 times a week.
Now you just have to have 600 calories for dinner at least right?
I can't remember what your daily calories "should" be so i'll just have to go with "that sounds about right" cause i remember you are a small woman.
How many hours between lunch and dinner? Can you make it withou snacking or do you need to eat something earlier to help you make it to dinner. I ask because a lot of cultures eat the night time meal later and have an earlier meal. I was horrified in parts of india to see people eating their main meal around 10pm. So i'd go to an eatery at 6pm to have dinner and they'd all be having a light meal. lol. No wonder i couldn't get enough to eat.
What are the usual hours of an average Omani? Don't bother answering that if you haven't got time. Its just that i am a culture junkie and i like to know these things.
Yes i have around 600 calories to eat for dinner+ snack.. i have lunch at 1pm cuz thats my lunch hour from work and as for dinner i try to have it as early as possible like maximum 8pm.. we dont usually eat dinner at home, everyone has their own routine and world of their own.. yes ppl here eat pretty late sometimes. bcz they have late lunches..
the calorie counter really helped me out to eat enuf and not over eat..
i will try to post every night of everything i ate for the whole day.
im 22yrs old, so i should eat around 1200 or 1400? thats what my calorie counter says, i shld eat around 1,390 - 1,740!! and i eat not less then 1200..
i really hope i will lose 1 kg a week,,, that will be heaven
i work out at 6pm to 7pm from saturday to wednesday (i finish work at 530pm) on thursaday i work out at 10amYou're a good girl! you are an
awww isnt that sweet?
it takes an angel to know an angel 
I put in 22, 5 foot 3 inches, 85kilos and 3-5 exercise a week. It says eat 1466 calories a day to lose 1 kg per week.
Your maintenance calories are 2566 so that means if you eat anything less than this, you will still lose wieght, it just won't be as fast. And if your scales are not very finely tuned, you may not even notice it on a daily basis.
My scales are calibrated to 200g. My weight only jumps up or down by 200g. They are digital.
Have you got scales at home or do you use the ones at the gym. The gym scales should be very good with very fine calibrations.
*sigh* to be 22 again. This time of the year when i was 22 i was in England, having left home only one month previously on my very first overseas trip. I went alone and stayed away for four and a half years. So it was the start of a very big adventure for me. I'd some things differently though if i was doing it again.
so i have to eat that much to lose 1 kg? what if i eat less? then i wont lose a kg?
the scale at home lies to me alot so i check the one on the gym not electronic one but those that have weights on.. do u knw wht i mean? lol
awww 22years hmm boring to me! age doesnt matter to me anyways..
so plz reply my Q,
There are approximately 3500 calories in a pound of stored body fat. So, if you create a 3500-calorie deficit through diet, exercise or a combination of both, you will lose one pound of body weight. (On average 75% of this is fat, 25% lean tissue) If you create a 7000 calorie deficit you will lose two pounds and so on. The calorie deficit can be achieved either by calorie-restriction alone, or by a combination of fewer calories in (diet) and more calories out (exercise). This combination of diet and exercise is best for lasting weight loss. Indeed, sustained weight loss is difficult or impossible without increased regular exercise.
If you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. For people with only a small amount of weight to lose, 1000 calories will be too much of a deficit. As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low.
An alternative way of calculating a safe minimum calorie-intake level is by reference to your body weight or current body weight. Reducing calories by 15-20% below your daily calorie maintenance needs is a useful start. You may increase this depending on your weight loss goals.
IM CONFUSED!! WHAT DOES THAT MEAN?
my BMR = 1662.4
Calories to maintain my weight = 2570 calories
If you want to lose fat, a useful guideline for lowering your calorie intake is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. For people with only a small amount of weight to lose, 1000 calories will be too much of a deficit. As a guide to minimum calorie intake, the American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 calories per day for men. Even these calorie levels are quite low.
An alternative way of calculating a safe minimum calorie-intake level is by reference to your body weight or current body weight. Reducing calories by 15-20% below your daily calorie maintenance needs is a useful start. You may increase this depending on your weight loss goals.
IM CONFUSED!! WHAT DOES THAT MEAN?
my BMR = 1662.4
Calories to maintain my weight = 2570 calories
What that means, for you, is that if you reduce your calorie intake from 2570 to 2070, you should lose a pound (a kilo= 2.2 pounds) a week, and if you reduce it to 1570, you should lose two pounds a week. For every kilo you lose, you'll lose 750g fat and 250g muscle. You probably shouldn't drop your calories below 1570 calories a day, in your case.