Our BetterMost Community > Chez Tremblay
I Wish I Knew How to LOSE You--The Weight Loss Thread (check first post)
southendmd:
A little morale booster: when I stood on the scale this morning to weigh in, I discovered I had lost 5 pounds during the holidays! I'm still aiming for 30 more, however.
It's nice to see so many folks joining in, with different goals.
I figure we can keep in touch here. Feel free to make suggestions (thanks, Chuck and Lee). Has something worked for you in the past? Or not worked? I'll try to add or ask for a tip every day or so, regarding eating and exercise.
Here's today's tip: don't weigh yourself every day!
We're not looking for day-to-day progress, rather slow and steady change over time. Daily weights will just get you discouraged! I would suggest either weekly or every other week weights. Pick the same time and same day, like Monday morning. Keep a notebook.
Perhaps we could update the first post here with our progress on monthly basis; i.e. check in with -5, or +2, or whatever. People can pm me if they want.
CellarDweller:
Calorie Needs to lose weight
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.
http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/calorie-intake-to-lose-weight.php
Sason:
Hey Paul, great idea for a new thread! ;D
I'm on, and my goal is to lose 20 kg. (yes, I'm metric!! :D)
Exercise is not really my thing, except for my daily bike tour to and from work (30 min each way),
so my plan is to cut down on calories.
I've got a sweet tooth, so I do know where to start.... ::)
(no Chuck, I do not need your comment on that!! ::) ;) ;D)
Sason:
--- Quote from: southendmd on January 04, 2010, 01:34:50 pm ---I'm with you on the hiking thing! I felt like Moose hiking up Moose Mountain!
--- End quote ---
Well, as long as you didn't feel like Mountain, it can't be too bad!
Brokeback_Dev:
Hey there friend Brokies
--- Quote from: southendmd on January 04, 2010, 01:46:07 pm ---I'll try to add or ask for a tip every day or so, regarding eating and exercise.
Here's today's tip: don't weigh yourself every day!
--- End quote ---
Thats a really good tip. Lots of times its easy to tell the weight is coming off by the way my clothes fit. As of now I dont fit into most of what I was wearing just a year ago, or its unflattering. It takes time to pick out what outfit I can wear.
--- Quote from: Fran on January 04, 2010, 11:20:52 am ---Alas, too much time sitting in front of the computer has taken its toll.
--- End quote ---
I know what you mean Fran. I need to do crunches to tighten up my core. Hopefully walking will help tighten my butt. Lunges are really good for that especially. I suffer from chronic pain though, so its not going to be easy for me. Mind over matter
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