Monday, January 25, 2010
On Saturday I will be a member of S.P. for one year. It is exciting to think that I have been here for one full year and am still finding new things daily. It's very thrilling to stick to the plan and making things happen.
I have to admit the first year was a learning process. No, I do not need to lose hundreds of pounds however would like to lose about thirty. That may sound like a little amount or a lot of weight depending on where you are in your weight loss journey. For me, it has taken a full year to figure things out and see what I should be doing with my body to lose weight.
My first 6 months I was eating around 2000 calories a day. I read information from the gov't suggesting that it is healthy to eat this amount of calories if you are female and 2500 if you are male. Little did I know that this is completely wrong - it may be correct for healthy tall people but not for someone that is short and needs to lose weight. I think that the gov't is trying so hard to get people to understand weight issues in America but then is failing to educate all masses of people. After all, we are not all built the same hence we all should not take in the same foods and calories.
The second 6 months I spend working my butt off - only not the pounds in my body. I was working out about 2-3 hours a day with intensive exercise and not seeing any results. This lead to a few months of working out and not paying attention to what was going into my body. I'm a healthy eater however I was taking in too many calories for the size of my body frame.
So, finally, with some help (okay, a lot of help) from sparkies, I have learned some really great information and have found out some interesting things about weight loss. Thanks to the education from sparkies, my own personal research, and dedication to lose weight I am now losing some weight and not going crazy while stressing about every little thing I do. Life should be fun and so should losing weight otherwise you will never fully complete your task at hand.
My little tricks:
1. First of all, make sure that you know how tall you are. I always thought I was around 5 foot tall so I was planning according to that height group. Buy yourself a tape measure from a store (most fabric stores will have them for a few bucks!). Measure yourself to start it all off...
2. Learn your BMI. Go here to check out yours for free! www.bmi-calculator.net/ This will tell you the level you are at currently. Basically tells you if you are obese or at an okay weight.
3. If you need to lose or gain weight you should check out your Basal Metabolic Rate (BMR). www.bmi-calculator.net/bmr-calculato
r/ Basically this tells you what you will lose if you do absolutely nothing - like stay in bed and not move all day long.
4. Next take your BMR to figure out your daily calorie intake. Daily calories are not the same for each person; I found this out after I had been eating way too many calories per day. Check out the Harris Benedict Equation= gives you the calorie intake that you need to stay at the same weight. www.bmi-calculator.net/bmr-calculato
r/harris-benedict-equation/ This is the calories to eat daily if you want to stay the same - not lose or gain.
5. Finally the step that you all have been waiting for - how many calories should you be in-taking daily! This is a step that many people forget to do after finding out their Calories per day found in step 4. If you need to lose weight you need to decrease your daily calories (found in step 4) by 500 calories. For instance, I found out that my daily calorie maintenance count was 1600 so I decrease my in take by 500 calories so that I could lose one pound per week. www.bmi-calculator.net/bmr-calculato
I'm not sure if this is written somewhere else on SparkPeople - I am sure it is however I never found it. Finally after one year of being a sparkie and trying to lose weight (before I was losing at most one pound per month!), on average if I exercise and keep to my calorie count I am losing one pound per week! It truly amazes me and I am thankful to finally figure it all out. Finally I am losing weight weekly and feeling better about what I am doing with my body and life. Hopefully this helps everyone out in figuring how many calories they need to eat in a day to lose weight.