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Forum -> Health & Wellness -> Healthy Lifestyle/ Weight Loss/ Exercise
Help me figure out how many calories I should eat
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amother
OP


 

Post Sun, Nov 01 2020, 6:20 pm
I need to lose 50 lbs.
I went on 2 different calculators
According to the calculators
If I want to lose 2 lbs a week I would need to eat less than 800 calories
That’s not normal, healthy, nor possible for so long

Is 2 lbs a week too much to lose in a week
That’s 8 lbs a month
Any slower and I lose motivation

Help me figure out calories

Female
52
5’0
180lbs
130lbs goal weight

I eat pretty healthy and mostly low carb, but I think my portion sizes are just too big.

I want to put together a meal plan with exact portions
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amother
Floralwhite


 

Post Sun, Nov 01 2020, 6:28 pm
1200 calories is the lowest you should aim for. Anything under that is unhealthy, and almost impossible to consume a balanced diet with all the nutrients in it.

Smaller women cannot lose weight that quickly, unfortunately.

A more reasonable amount to aim for is 1600 or so. You'd still weight on that.
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amother
OP


 

Post Sun, Nov 01 2020, 7:17 pm
amother [ Floralwhite ] wrote:
1200 calories is the lowest you should aim for. Anything under that is unhealthy, and almost impossible to consume a balanced diet with all the nutrients in it.

Smaller women cannot lose weight that quickly, unfortunately.

A more reasonable amount to aim for is 1600 or so. You'd still weight on that.



At 1200 calories how much weight can I lose in 1 month? 1600?
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Chana Miriam S




 
 
    
 

Post Sun, Nov 01 2020, 7:29 pm
If you go low calorie, you’ll have to reduce and reduce the number of calories over time. Read the obesity code by Jason Fung.
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amother
Bisque


 

Post Sun, Nov 01 2020, 7:36 pm
3500 kcal = 1 lb.
A deficit of 3500 kcal is a 1lb weight loss and 3500 over what you burn/need will be a one pound gain.

How much you need is impacted by your Basel Metabolic Rate, Activity factor, and anything else going on (illness/healing.....)
There are tables and calculations which will help determine your BMR, based on your age/ht/weight.... but we all know that metabolism factors in as well and is individualized.

To lose 2 lb per week, you would need to eat 1000 kcal less per day than your body burns. In all my years practicing as a RDN (Registered Dietitian Nutritionist) I have never found that to be sustainable.
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notshanarishona




 
 
    
 

Post Sun, Nov 01 2020, 7:37 pm
8 lbs a month is not sustainable. A healthy diet goal is more like a lb a week.
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amother
OP


 

Post Sun, Nov 01 2020, 8:00 pm
andrea levy wrote:
If you go low calorie, you’ll have to reduce and reduce the number of calories over time. Read the obesity code by Jason Fung.


So what do you suggest
I’m not a big reader

I eat pretty low carb
I try to stay under 20 net carbs
I stay away for the most part from sweetners
I think my portion sizes are too big
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mom of three bh




 
 
    
 

Post Sun, Nov 01 2020, 9:05 pm
calories are not everything. try to eat 3 meals. and 3 fruits. drink 10-12 cups of water. dont eat at night. meals can be about 2 breads and 4 to 5 ounces protien with vegetables. try to go as low fat as possible. bag of popcorn also ok. best would be to work with dietician, many insurances cover nutritionist. two pounds a week is healthy goal! please dont starve yourself!
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amother
OP


 

Post Sun, Nov 01 2020, 9:53 pm
mom of three bh wrote:
calories are not everything. try to eat 3 meals. and 3 fruits. drink 10-12 cups of water. dont eat at night. meals can be about 2 breads and 4 to 5 ounces protien with vegetables. try to go as low fat as possible. bag of popcorn also ok. best would be to work with dietician, many insurances cover nutritionist. two pounds a week is healthy goal! please dont starve yourself!


Sorry I didn’t clarify Im would like to eat low carb.
No fruit, No bread, No popcorn

I try to eat 2-3 meals a day, no more but I do like a lot of food on my plate

I need to do better with drinking water

Also I don’t live in NY/NJ so dietician is not covered on my insurance.

An example of what I eat in a typical day but I’m not successful

Breakfast
Coffee with 1/2 cup unsweetened almond milk

Lunch 11:00am
3 slices of cheese microwaved until crispy
1 haas avocado

Dinner 4:00pm
A huge salad with homemade garlic mayo dressing ( a lot I don’t really measure)
1 large chicken leg 1/4 (maybe 8oz )
Big plate of broccoli -1/2 the frozen bag with a drizzle of oil salt and pepper

6:00/6:30
Decaf with 1/2 cup almond milk
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mom of three bh




 
 
    
 

Post Sun, Nov 01 2020, 9:55 pm
maybe try rabbi miesels for that for guidance, but definitely dont starve yourself. any specific reasons why you prefer specifically low carb?
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amother
OP


 

Post Sun, Nov 01 2020, 9:56 pm
mom of three bh wrote:
maybe try rabbi miesels for that for guidance, but definitely dont starve yourself. any specific reasons why you prefer specifically low carb?

Who is rabbi miesels
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mom of three bh




 
 
    
 

Post Sun, Nov 01 2020, 9:59 pm
https://www.imamother.com/foru.....89643 old thread about it
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dankbar




 
 
    
 

Post Sun, Nov 01 2020, 10:43 pm
Your diet is not balanced

Only 2 meals?

Lunch is fat with fat?

Veg also has some carbs so need to be counted
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dankbar




 
 
    
 

Post Sun, Nov 01 2020, 10:44 pm
Miesels diet is excellent- it's like an Atkins style
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amother
OP


 

Post Sun, Nov 01 2020, 10:57 pm
dankbar wrote:
Your diet is not balanced

Only 2 meals?

Lunch is fat with fat?

Veg also has some carbs so need to be counted


This is why I need help
I’m doing something wrong
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amother
Pink


 

Post Sun, Nov 01 2020, 11:00 pm
Aim to lose 0.5-1 pounds a week, not 2.
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amother
Pink


 

Post Sun, Nov 01 2020, 11:02 pm
Also, exercise can make a big difference. You can't "exercise and eat whatever you want", but it is still very important.
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Chana Miriam S




 
 
    
 

Post Sun, Nov 01 2020, 11:40 pm
amother [ OP ] wrote:
So what do you suggest
I’m not a big reader

I eat pretty low carb
I try to stay under 20 net carbs
I stay away for the most part from sweetners
I think my portion sizes are too big


Watch his videos on intermittent fasting.
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notshanarishona




 
 
    
 

Post Mon, Nov 02 2020, 2:26 am
How much dressing are you using? Are you using low calorie? The wrong dressing can add 300 calories easily.
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dankbar




 
 
    
 

Post Mon, Nov 02 2020, 2:38 am
You should have 3 meals. Little carbs.
Lot of protein, fat & limited veg if you want to follow a low carb diet.

Low carb doesn't go together with low calorie, low fat.

You can add in 2 snacks if you want.

Rather smaller meals more often then huge meals.

If your body doesn't get enough food, it goes into starvation mode, holds onto the fat for reserves of energy & then you can't lose.

You should go to someone to make you a plan.
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