Today is day three of logging everything on The Daily Plate. I've done a pretty good job of logging everything, and even though I'm consuming under the recommended value in order for me to lose 2 pounds a week, I feel that I may be taking in too much. They suggest I take in about 2700 calories a day to lose weight. I don't know how I feel about that. Am I really burning over 2700 calories a day? Anyway, this month is about logging everything and seeing how it impacts my weight.
I just got back from the grocery store and I realized that I've been shopping way healthier. I'm just about immune to the impulse items. I used to grocery shop entirely on impulse. I've come a long way. I looked at the nutritional information on just about everything I bought.
After I put up my shirtless pictures, I realized how much thinner I had gotten. That alone is a huge motivator. Even though I only lost 1.8 pounds in February, I definitely ended the month looking better than I did at the beginning of the month. I've also heard a lot of people talking about taking measurements instead of weight. I'd do that, but my goal is 100 pounds not x inches.
That's all for now. I'm probably not going to get my 7 hours of sleep minimum tonight so I'd better get off the computer box.
Hey man you and I are currently at about the same weight and I'll tell you that 2700 calories a day is high for weight loss. That might be good for maintenance, but I'm currently taking in between 1800 and 2000 a day. If I were less active I'd have to take in less but besides my burn from normal daily activity I burn between 5-800 calories a day from exercise. Just an example.
ReplyDeleteOh man, I hate shameless plugs, BUT, you really should try this method of calculation (one, because it took me a long time to write it; two, because it's based on an equation that's been mostly proven). I wouldn't recommend 2700 calories for weight loss, but I also don't know your exercise habits. http://www.halfofjess.com/tips/calculating
ReplyDeleteIt's great that you're logging everything though! That way you can't cheat and lie to yourself and pretend that you didn't eat what you really did. Keep up the great work! You're doing a good job. Besides, it's 2 pounds until that flash gun. Just think about it. FLASH GUN!
I lost 50 pounds by consuming between 1600 and 1800 cal a day... depending on my exercise levels that day. Eat less more often.
ReplyDeleteAND DRINK YOUR WATER!
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Taking measurements will help you feel better after only losing 1.8 pounds in a month.
ReplyDeleteIn all honesty, you don't look better because you lost 1.8 pounds, you look better because some of your weight from fat changed to muscle because of the gym (i.e. measurements would've shown you where you lost the fat). And we all know that 1 pound of fat has more volume than 1 pound of muscle..
I still suggest taking measurements-it really does give you a boost if you've had a 'bad' weight loss week and can't explain it. Also, when you do lose that 100 pounds, if you decide to keep going, measurements will be more rewarding (and make more sense) then weight-You'll start to focus on building muscle in order to burn more fat.
What the Daily Plate is suggesting from is probably cutting your regular intake by 500 calories. The idea is that if you cut the caloric intake by 500 a day -- you essentially lose a pound a week (7 days x 500 cal/day = 3500 calories which roughly equals one pound. It is not the instant scale gratification that is seen around the world -- it's slow and gradual.
ReplyDeleteThe body will not burn all that it takes in during the day. If you eat 2700 calories you most likely will not burn the 2700 calories either.
Depending on your amount of activity and exercise should help in determining to lose weight. I, personally, would not feel comfortable eating 2700 calories but not comfortable eating less that 1850. That is me though and I'm aware of what my body has been using and taking in to function at a good rate.
One of the suggested lows for caloric intake for a male is 1800 calories/day. I would gradually make the change to prevent any mode of starvation to take place and would keep it around 2000.
just a suggestion though. keep up the good work!
Here's the thing about dropping your kcals that far (as others are suggesting). Your body is going to freak the hell out, "What's happening? I'm starving! Lockdown!" You'll plateau your weight loss VERY quickly AND you'll be hungry ALL THE DAMN TIME. You could consider dropping your cals, but only by 500 at the most. If you did that you could potentially drop another pound a week (3500kcal = 1 lb.) Here's the other thing...as you lose weight you will progressively need fewer calories anyway. And lastly, and this is REALLY important, you are working out so hard and so frequently you really need to be bringing in enough calories AND nutrients so that your body can repair and BUILD. Once you start depriving your body of its needs it is just going to start robbing them from your existing muscle mass. Yeah, you'll be lighter, but it'll be because you've lost lean body mass, NOT fat. Slow and steady is how you win the race.
ReplyDeleteP.S. You might consider seeing a registered dietitian for an individualized and specific program. Commentors on this site mean well and can share their own experiences but they are not nutrition professionals. (Even me, even though I'm studying to be one.)
P.P.S. Try calculating your kcal intake using the Mifflin-St.Jeor equation. Most accurate and used most frequently in the field. (Just google it up).
I totally agree with Jackie-Dee. I don't like to go too low (though sometimes I do). I weigh 236 right now, and I still try to hit about 2,200 Calories. And that ofter can feel like a lot! :)
ReplyDeleteLove the progress, and that you're counting your calories!!
I reckon 2700 is high for weightloss. Maybe aim lower during the week or something. I'd suggest around 2000.
ReplyDeleteIt is pretty amazing how you naturally stay away from impulse stuff at the stores when you've finally mastered how to eat properly.
ReplyDeleteI usually use the calories limits as an upper ceiling that I do not exceed, not actually as you need.
I don't know if you're a Podcast fan, but I have found Fat2Fit Radio to be one of the most helpful, no-nonsense ones to tune into while slogging away on some cardio machine. They have some good resources on their site as well. You can find them in iTunes or http://www.fat2fitradio.com/
ReplyDeleteWish I had my own answer or formula, but I'm just as confused as you. I don't want to set the calories too high, but don't want to go to low and mess up my metabolism or lose lean muscle, etc.
I was using daily plate for a while and my number was suppose to be around 2,250. That was ENTIRELY too high. I've been sticking around 17-1800 which is much more realistic for me.
ReplyDeleteWhat have you decided to do?