Straightforward Weight Loss
 

Ladies,

I've been sitting on this, guarding it viciously...LOL! No, I just haven't shared yet (of course my memory is a pity so if I've posted this already, bear with me). I've found, FOR ME, the easiest way to lose weight is to determine my appropriate caloric intake and then develop simple menus that I can actually follow. Fads are the absolute worst situation for me because I can't stick to one thing for any length of time.

I can't help y'all too much with the menus because it completely depends on your personal tastes. But I do have nutritional info for you on your caloric needs.

ENJOY!

NOTE: FOR WOMEN ONLY (I don't have the numbers for men)

HOW MUCH SHOULD I EAT?

Find out your optimum caloric intake for weight loss:

Step 1: find your number based on height

4'10 = 115...4'11 = 116...5'0 = 120...5'1...122...
5'2 = 125...5'3 = 128...5'4 = 131...5'5 = 134...
5'6 = 137...5'7 = 140...5'8 = 143...5'9 = 146...
6'0 = 149

Step 2: use the number from step one and multiply it by the factor for your age group here:

20's = 16...30's = 15
40's = 14...50's = 13
60's = 12...70's = 11

Step 3: subtract the number from step one FROM your present weight (present weight, minus, step one #)

Step 4: multiply the number from step three by 4 (step three # X 4)

Step 5: add the number from step two to the number from step four
**this is your maintenance caloric intake**
**if you don't want to lose or gain, this is how much you should eat**

Step 6: multiply your present weight by .01 (present weight X .01)
**this is the MAXIMUM number of pounds that you can safely lose per week**

Step 7: multiply the number from step six by 500 (Step six # X 500)

Step 8: subtract the number from step seven FROM your maintenance number (Step five)
**this is the MINIMUM number of calories you MUST eat daily to safely lose weight**

Note: If you eat between the number from Step Eight and the Number from Step Five, you WILL lose weight. Ladies, if your minimum number (Step eight) is below 1000 calories, increase to 1000 calories. Women must eat AT LEAST 1000 calories per day to maintain their health.



Please feel free to add any "straightforward" weightloss tips - NO FADS!

Im 6'1" and 170, I drink till I pass out, I eat unhealthy at all times possible, and outside of Bocce Ball and fishing I dont do anything active.

The best weightloss, if you have a good load of cash, is to go skiing with the white lady

Adding all this up counts as how many calories?

Minimum and maximum for weight loss. If the minimum is lower than 1000, bump up to at least 1000. Is that what you were asking?

Nice. Thanks, Jeni :)

Doing Weight Watchers I've learned that Fruit + Fiber + Lean Meats = Weight Loss. I hate the idea of counting calories or points or whatever, so I stick to just trying to eat healthy & I lose weight as long as I don't overeat.

Eat less. Exercise more.

she meant adding up all that you posted counts for having lost how many calories?

It's not how many calories have been lost. It's a range of calories that can be consumed while still losing weight.

Everyone has a maintenance level, meaning, you eat that much to maintain your current weight. If you eat more, you gain. If you eat less, you lose. Of course, the formula cannot be perfectly exact because bodies are different. But it's pretty accurate!

I don't count calories, per se. What I do is keep in mind the number of calories I have up to my maintenance level and watch what I ingest.

The rule is that there are approximately 3,500 calories per pound of weight. So, if your maintenance level is 2,000 calories daily and you eat 1,000 calories daily, you're cutting 1,000 calories. That means you'll lose one pound of weight every 3.5 days. Again, it's not exact...just a guideline.

And, valkyrie, you know there are more issues than just eating less for overweight people. For people who aren't depressed (or have medical reasons for overweight), we don't judge our caloric intake well. In general, normal weight people instinctively know when to quit. The rest of us don't. That's the problem...so, that's why I'm saying that, for me, having a general guideline helps me monitor myself.

I still have quite a bit to lose.

Someday, I will have a weight loss advice column and use this as the answer to every question.

"...there are more issues than just eating less for overweight people. For people who aren't depressed (or have medical reasons for overweight), we don't judge our caloric intake well. In general, normal weight people instinctively know when to quit. The rest of us don't. That's the problem."

ummm heavy scotch intake and 8 Balls on the weekends.......you won't gain a pound.

Sure, but what I'm saying is that in order to lose weight, you have to take in fewer calories than you burn off. I doubt anyone will argue against that.

Certainly, but what I'm saying is that we know that. The issue is not lack of that knowledge.

Amen! I loved weight watchers because of the results, but the points were a pain. I agree though that the best thing about weight watchers is learning to eat more fruit and fiber, cut out fatty meats (I never eat breaded meats anymore either), and drink LOTS of water :)