Thanks for the formula... I shared it with my friends. I decided to now take 100 calories off my daily maximum because I lost 10 pounds and need to be sure to adjust so I can keep losing. Interesting stuff...
"As for the future, your task is not to foresee it but to enable it." -Antoine de Saint-Exupery
current weight: 140.2
Fitness Minutes: (35,767) Posts: 3,995 2/22/08 8:35 P
Thank you for your concern with the comment you left on my blog, Tex. It lead me to do my own research which I found much more helpful than your formula as it took into consideration my age, height, and activity level. Much appreciated! You have a good one.
Your body weight is 180...plug it into the formula:
180 x 11 = 1980 calories you need to maintain your weight.
20% reduction in calories = 1584 calories 15% reduction in calories = 1683 calories 10% reduction in calories = 1782 calories
Your maximum caloric intake for the first week is one of the above numbers I listed. Don't weigh yourself until the end of each week, and on Sunday, use your new body weight x 11 again, and figure the 10%, 15%, 20% calorie reduction.
As you lose weight, your body needs less calories to operate, so you have to readjust ONCE a week - daily would be too difficult. It's not just your calories, it's your meals you have to readjust and track, too.
I keep seeing the same thing from board to board, and I'd like to request someone make this a sticky note.
A woman in another team posted a question about why she was losing weight, it stopped, she didn't change her diet or exercise routine, and then she unexpectedly gained 1.5 lbs. Here's what I told her, and I hope everyone who reads this learns a thing or two about how to safely diet.
"I started on 1/2/08 weighing in at 183.5-I was down to 177.1 at one point and this week I am up again to 178.8. Like everyone else I am losing the inches I think I have a total of 2-3" off of most places--but it is so frustrating to not see that scale move."
"....and have remained in the 1200-1350 calorie range since that time.."
(Poster's name withheld), the reason the scale isn't moving is because in your own post, you unwittedly answered your own question. Your calories are way too low for your body weight, and you've put yourself in starvation mode, so your body's going to hold onto the weight.
To maintain body weight, the formula is: body weight x 11 = calories you need to consume.
A couple of weight loss rules also need to be thrown in here:
1. A woman should never eat less than 1200 calories a day, and 600 is considered ACTUAL starvation - like the skin, bones, and swollen belly variety.
2. You shouldn't exceed more than a 20% caloric reduction, and even 25% is pushing it.
3. Losing more than 3 pounds a week isn't real weight loss - it's most likely water loss and/or lean body mass (muscle). It's hard losing 3 pounds of actual fat - you have to burn 10,500 calories to achieve this. If you wake up and the scale says you dropped a few pounds and you're not exercising or properly dieting, it's water or muscle loss.
Think this through - say you burn off 300 calories in a walk, and you shave off 300 calories from your diet. If it takes a 3,500 calorie deficit to lose one pound and you've created a 1,200 deficit, you're only a little more than one third of a pound down. If your scale says you lost a pound, something is wrong. You've lost 1/3rd of a pound of fat, and 2/3rds in water or muscle.
4. Understand that "1200 calories" is a bad number to start a diet at because it doesn't take into account your weight and the starvation factor. The 1200 calorie baseline works for those with a little to lose, not a lot because they have less body weight.
With that said, I did the math, and your high calorie range puts you at a 30% reduction - you're over 10%, which starts to be dangerous.
When while you're reducing weight, you don't fuel properly, your body had to find a source of fuel, and it goes for the lean body mass (muscle tissue) first, not fat stores.
Let me paint a graphic picture here so you get how dangerous this is. Eating too few calories causes your body to cannibalize muscle tissue. It doesn't care which muscle tissue. The HEART is a muscle...by starving, you're forcing your body to eat heart muscle tissue, among others. It is akin to a slow suicide. There's a reason why so many anorexics die of heart attacks - their body literally consumed it.
When you eat too few calories, not only does your body feed on the muscle tissue, it also refuses to lose fat, and often will gain it in a response to save your life. You have told your body by your caloric restriction, "I am starving...better hold as many calories for fat storage as possible in order to survive!"
Eating muscle tissue also destroys your best bet at losing weight! Muscle tissue BURNS the most amount of calories. Develop your muscles, and you will not only have shape, but you will have revved your metabolism up high, allowing you to naturally eat more and burn it off easier and faster.
You need to eat 1550 calories for a 20% reduction ............... 1646 calories for a 15% reduction ............... 1743 calroies for a 10% reduction
By the way, the sodium's a little high. Government and health groups now recommend around 2,000 mg of salt a day, and I've seen more aggressive numbers around 1200 to 1600 mg. Don't cut the salt out totally - sodium helps with regulating your blood pressure (too low and you die) as well as muscle contractions.
The object of a diet isn't to starve!
The person who helped to fill the worst dieting gaffes I was making has a great approach when it comes to clients who want to lose 20 pounds fast. He pulls out of his desk drawer a HACKSAW and asks, "Which leg do you prefer?"
I can't say this enough - learn the difference between water weight, fat weight, and lean body mass. This has everything to do with a successful diet and one that ends in failure.
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