Friday, February 08, 2013
I was posting this all to my facebook page but it seems this might be a better place to work on logging stuff that needs to be logged. So gonna try here. I wrote this before I found this sparkpeople thing.
So I think I need to report how things went yesterday. If its bold its cause I made it.
BREAKFAST SHAKE: 250
10:00 AM 1/2 cup cottage cheese
12:00 pm - Don't know yet. But something with 700 calories or less. TACO BELL BINGE Burrito Supreme (420), Taco Supreme (200) and MexiMelt (270)
3:00 pm 1/2 cup cottage cheese
90 Calories (1230)
5:00 pm 15 oz of Yellow Cling sliced Peaches in fruit juice
175 Calories two slices of Pizza (700)
8:00 PM 4 Zucchini's baked with 4 oz of cheese baked on top with 1 tablespoon oil
500 calories. Peanut Butter Jelly Sandwich (320) and 2 cups of milk. 260
1/2 a banana and 2 tablespoons of peanut butter (50+188)
Grand total....2744. HOLY CRIPES. Okay but the good news is I admitted to EVERYTHING.
So what happens to me is that if I don't make a menu, and I don't acquire all the things to eat on the menu then I end up choosing things that are fast and easy and have LOADS of calories. I don't have enough experience picking fast easy foods yet. Like if I had had my soup available and just added some cheese to it that would have only been a very very very filling 300 calories instead of a 600 calorie PBJ Its good for me to write this stuff down. I can see how it motivates me to do the menu planning and go grocery shopping because I pay a big calorie price for not taking time for me. AND afterall at this time, I have no one else to take care of but me at this time. This is my Year . I don't want to spend the next decade FAT and out of shape. I want to give my self a chance and I only have about 400 days to get it done. I need a 36,000 calorie deficiet to lose 100 lbs. over that time frame.
so 400 days into 36000 calories is is only 90 calories a day REALLY? 9 calories less than what I need to maintain a weight at 140 lbs.
Basal Metabolic Rate
Your basal metabolic rate indicates how many calories your body needs to perform basic functions like breathing and digestions. Women can calculate BMR by multiplying your weight in pounds by 4.35, then adding 655. Add that number to the product of 4.7 multiplied by your height in inches. Then multiply 4.7 by your age in years and subtract that number from your previous total.
so 240 lbs x 4.35 plus 655 (1699) plus 4.7 x 61 (287) - 4.7 x 48 = 1760 That is how many calories it takes for me at this weight to exist.
so 140lbs x 4.35 plus 655 (1264) plus 287 - 225 - 1326. If all i am doing is breathing to be 140.
If you are a 5-foot-4-inch, 30-year-old female weighing 140 pounds, you need 1423.8 calories daily to maintain basal metabolic function. If you are lightly active, multiply that number by 1.375; if you are moderately active, multiply it by 1.55. You would need about 2,207 calories to maintain your weight of 140 pounds if you are moderately active. If you are taller, more active or male, you will need more calories.
so 1760 & 1.375 = 2420 calories per day for me average for me to weigh 240 lbs.
But to be 140lbs i need 1892.
So now I know my number range. I don't know how then to average 90 calories less a day. I'm eating 2420 calories per day on average to weigh 240 lbs. If I start eating only 1892 per day then i'm at a 500 calorie deficient. to lose 100 lbs that is 3600 calories per pound. total of 36000 deficiet. divide by 500 deficiet I would be running at 1892.... 80 days. Wow really? Okay let's try it and see if i'm right.