Not to keen about giving up food

I have to say that I am not to keen about giving up a lot of foods that I
enjoy eating. In reviewing a nutrition website, it appears that I need in
the ballpark of 2150 calories per day to maintain my weight.

If I do 30 minutes of rowing a day, that would be a deficit of 300 calories.
If I also reduce my caloric intake by 200 by day, I would have a net loss of
500 calories per day. Over a week, that is 3500 calories.

Would it be safe to say that with this program, I would lose 1 pound a week?

"alex" <alex@hotmail.com> wrote in message
news:qIfxh.874871$1T2.77733@pd7urf2no...
>I have to say that I am not to keen about giving up a lot of foods that I
>enjoy eating. In reviewing a nutrition website, it appears that I need in
>the ballpark of 2150 calories per day to maintain my weight.
>
> If I do 30 minutes of rowing a day, that would be a deficit of 300
> calories. If I also reduce my caloric intake by 200 by day, I would have a
> net loss of 500 calories per day. Over a week, that is 3500 calories.
>
> Would it be safe to say that with this program, I would lose 1 pound a
> week?

What a website tells you that you need to maintain is not always accurate.
You'll have to play around with numbers. Many factors go into metabolic
rate. To lose a lb a week, you'll need a 500 calorie per day deficit. Will
these numbers work for you? You'll have to try to find out.

Not being keen on giving up foods will not be very helpful in losing weight.
There is a certain amount of sacrifice in all weight loss. But what will
work for you is up to you to figure out.

On Feb 3, 11:13 pm, "alex" <a...@hotmail.com> wrote:
> I have to say that I am not to keen about giving up a lot of foods that I
> enjoy eating.


You dont really have to 'give up' foods, you just have to decide do I
want to eat this (small delicacy) or do I want to eat this (usually a
bigger meal/vegetables etc that would equal the same calorie
exchange). Cant have both now, so its all about choices and
sacrifices. If I know I am going to eat more at one meal, I eat less
later in the day (or even for a few days) to make up for it.
There's a book called 'Picture Perfect WeightlLoss' by Dr Shapiro,
that really opened my eyes to portions, calorie exhanges and how wrong
my choices were. As an example, (choose back cover) to see the
comaparison of portions/caloric densities of some foods (which it what
the whole book contains) this or you could be eating this instead etc:
http://tinyurl.com/24ksus


> If I do 30 minutes of rowing a day, that would be a deficit of 300 calories.

These are just guidelines, actual deficits depend on intesity of
exercise and probably ones indiviual metabolism.

> If I also reduce my caloric intake by 200 by day, I would have a net loss of
> 500 calories per day. Over a week, that is 3500 calories.
> Would it be safe to say that with this program, I would lose 1 pound a week?

You probably could as long as you moderate your calories. People who
begin exercising usually somehow think this allows them to eat more,
but you have to reign that in. Make up some meal plans that you have
charted the calories for and stick to them for a couple of weeks and
continue from there. You may have to increase your exercise a bit more
and or eat less, depending on how it goes - its your body and only you
can guesstimate if this will work for you.



joanne

determined wrote:

> Not being keen on giving up foods will not be very helpful in losing weight.
> There is a certain amount of sacrifice in all weight loss. But what will
> work for you is up to you to figure out.
>
>

One key is to stop eating foods you don't like and keep eating
the ones you do like. You may not be able to cut calories enough
just cutting out ones you don't like, but that is where to start.
Another key point is to ignore outside advice on what exact foods
to cut out. Don;t worry about just cutting out foods that
other people say are "unhealthy". Cut what you don't like. Just
be sure to eat enough meat and take a vitamin pill every day.

Doug McDonald

"alex" <alex@hotmail.com> wrote in message
news:qIfxh.874871$1T2.77733@pd7urf2no...
>I have to say that I am not to keen about giving up a lot of foods that I
>enjoy eating. In reviewing a nutrition website, it appears that I need in
>the ballpark of 2150 calories per day to maintain my weight.

Who said you have to cut out foods you like? Why not just cut back on the
foods you like and learn to eat in moderation.

Just because I like brownies, doesn't mean I eat them all the time. I'll
indulge once a week or so, and when I do, I give myself a portion and that's
all I'll have.

I've got a friend who loves cookies. She makes up batches of dough,
portions them out into 2 cookie portions and freezes them. When she wants
cookies, she takes out a bag, lets it thaw, cooks up here two cookies and
that's that. No further temptation.


>
> If I do 30 minutes of rowing a day, that would be a deficit of 300
> calories. If I also reduce my caloric intake by 200 by day, I would have a
> net loss of 500 calories per day. Over a week, that is 3500 calories.
>
> Would it be safe to say that with this program, I would lose 1 pound a
> week?
>

On Sun, 04 Feb 2007 07:13:26 GMT, "alex" <alex@hotmail.com> wrote:

>I have to say that I am not to keen about giving up a lot of foods that I
>enjoy eating.

Which foods, specifically? I think if you're really commited to
weight loss, you will find a way to doctor the unhealthy foods you
like into healthy versions.

Obviously, if you like Whoppers, you're out of luck.
Well, if you use really lean ground beef, and WW buns, and low-fat
thousand island dressing, then you're good!

Two years later, I'm still holding at 6', 175 pounds.
I didn't miss out on anything, and found a bunch of new stuff that I
love.

And I'm making wings sometime this week. :-)

On Sun, 4 Feb 2007 07:19:04 -0800, determined wrote:

> "alex" <alex@hotmail.com> wrote in message
> news:qIfxh.874871$1T2.77733@pd7urf2no...
>>I have to say that I am not to keen about giving up a lot of foods that I
>>enjoy eating. In reviewing a nutrition website, it appears that I need in
>>the ballpark of 2150 calories per day to maintain my weight.
>>
>> If I do 30 minutes of rowing a day, that would be a deficit of 300
>> calories. If I also reduce my caloric intake by 200 by day, I would have a
>> net loss of 500 calories per day. Over a week, that is 3500 calories.
>>
>> Would it be safe to say that with this program, I would lose 1 pound a
>> week?
>
> What a website tells you that you need to maintain is not always accurate.
> You'll have to play around with numbers. Many factors go into metabolic
> rate. To lose a lb a week, you'll need a 500 calorie per day deficit. Will
> these numbers work for you? You'll have to try to find out.
>
> Not being keen on giving up foods will not be very helpful in losing weight.
> There is a certain amount of sacrifice in all weight loss. But what will
> work for you is up to you to figure out.

Gosh, how insightful.

<vomit>

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On Feb 4, 2:13 am, "alex" <a...@hotmail.com> wrote:
> I have to say that I am not to keen about giving up a lot of foods that I
> enjoy eating. In reviewing a nutrition website, it appears that I need in
> the ballpark of 2150 calories per day to maintain my weight.
>
> If I do 30 minutes of rowing a day, that would be a deficit of 300 calories.
> If I also reduce my caloric intake by 200 by day, I would have a net loss of
> 500 calories per day. Over a week, that is 3500 calories.
>
> Would it be safe to say that with this program, I would lose 1 pound a week?

Yes. This is similar to what I'm currently doing, except that I am
only averaging about 180-250 calories burned through exercise a day.
Running for 2 miles in 30 minutes burns about 180; brisk walking for
45 minutes burns about 250. And then after exercise, I have a small
snack to replace glycogen for the next day. So the actually cals
burned is less, but that's okay with me, because I find that the snack
helps me recover quicker and I'm exercising now for reasons beyond
weight loss.

Prior to January, I had been trying to lose weight just through
exercise alone, and it was working, but too slowly for me, so now I am
counting calories too. Over the course of 6 months, I lost about 3 lbs
by walking 5x's per week (I logged about 300 miles in that span of
time). I was eating healthy but NOT counting calories. I simply let my
appetite be my guide, and when I did start tracking, it turns out my
appetite was a fairly good indicator of my body's daily caloric needs:
I had been averaging about 1900 calories a day.

The problem with relying on my appetite is that it was just the right
amount for me to maintain my weight at the higher setpoint it had
settled into. Fine if I want to chalk it all up to turning 40 and
"inevitable" weight gain because I quit smoking. But no... that's not
fine with me. I haven't been at this weight in years... all my clothes
are one size smaller and I'd like to get back into them again, darnit.
Before Spring, preferably.

Since January, I've been running 3x's a week and occasionally walking,
while counting calories to keep them in the 1300-1500 range. As of
this morning, I have lost 2 lbs since January 6.... a slightly faster
rate than I had planned, but I'm not complaining!!!

Here's an article of interest:
http://www.msnbc.msn.com/id/13821677/

According to the article, exercise alone may work better as a strategy
for men, compared to women.

Regardless, exercise is a great habit to take up, so I wouldn't
discourage you. You may also find that exercise leads naturally to a
desire to eat healthier. That's always been the case for me. Just be
realistic and honest with yourself, and don't fall into the trap of
thinking, "I can have this slice of cheesecake because I'll just add
an extra hours' worth of rowing tomorrow... "

It also doesn't hurt to get scientific about it, and track everything,
even if you aren't planning on cutting calories. Okay, maybe it's a
little anal-retentive to do so. But for me - losing weight at a rate
less than 1 lb a week - it is necessary to keep me motivated. Even
when the scale seems stuck, I can look at my calculations and know
that "theoretically" I should have lost 1.75 lbs... so give it one
more day or two... and sure enough, the scale complies. Or if it
doesn't, then I know I need to make tweaks, either exercising more or
eating slightly less, or both.

jen

On Sun, 04 Feb 2007 07:13:26 GMT, "alex" <alex@hotmail.com> wrote:

>I have to say that I am not to keen about giving up a lot of foods that I
>enjoy eating. In reviewing a nutrition website, it appears that I need in
>the ballpark of 2150 calories per day to maintain my weight.
>
>If I do 30 minutes of rowing a day, that would be a deficit of 300 calories.
>If I also reduce my caloric intake by 200 by day, I would have a net loss of
>500 calories per day. Over a week, that is 3500 calories.
>
>Would it be safe to say that with this program, I would lose 1 pound a week?

You don't have to give up a lot of foods you enjoy. I know little
about you from your posts, so my comments reflect my own experience
and knowledge. Perhaps that will help you somewhat?

I think I have historically underestimated the size of my portions.
When I pay strict attention to portion size, and try to eat a balanced
diet without copious additions of high fat stuff, (and I exercise!), I
lose weight. I went on nutrisystem for a couple of months, just to
kick-start myself, and also to remind myself what are reasonable
portions. It worked well for me. I'm not a nutrisystem shill, and
you'll notice, I only kept with the program for 2 months (the
"weekends off" program) before constructing my own do-it-myself
program. A typical day's food intake for me is:

Breakfast: 3/4 cup cereal or oatmeal with 1% milk; fruit; 6oz
vegetable juice
Lunch: large salad with 2-ish ounces of some kind of protein (grilled
chicken, salmon, tuna) a bit of olive oil (measured, maybe 2
teaspoons) and lots of rice vinegar. I sometimes add a very small
(<1oz) amount of toasted nuts, and a very small garnish of bleu cheese
Midday snack: fruit and dairy portion (often LF yogurt with berries
and a bit of splenda to sweeten)
Dinner: 5oz protein, 2 large portions of vegetables, small portion of
brown rice/yam/quinoa or some such
Afterdinner snack: anything I want up to 100 calories total
(sometimes even chocolate - keeps me from feeling deprived)

I take vitamin supplements faithfully.

I "exercise" a lot. It doesn't feel like exercising to me because I
do things I love: walking the dogs (fast rate of speed), bicycling,
roller blading. I am beginning to incorporate weights for greater
muscle density, and yoga for flexibility. I get in 1.5 to 2 hours of
a combination of these activities every day. When I commute to work
by bike (should be able to start that again in 3 weeks or so, when
it's light enough in the mornings again), that's 80-ish minutes of
vigorous (16+mph) cycling.

Watch portion sizes. Eat a varied, balanced diet. Exercise. It'll
happen.

TammyM

On 5 Feb 2007 11:48:46 -0800, "shinypenny" <shinypenny0001@yahoo.com>
wrote:

>On Feb 4, 2:13 am, "alex" <a...@hotmail.com> wrote:
>> I have to say that I am not to keen about giving up a lot of foods that I
>> enjoy eating. In reviewing a nutrition website, it appears that I need in
>> the ballpark of 2150 calories per day to maintain my weight.
>>
>> If I do 30 minutes of rowing a day, that would be a deficit of 300 calories.
>> If I also reduce my caloric intake by 200 by day, I would have a net loss of
>> 500 calories per day. Over a week, that is 3500 calories.
>>
>> Would it be safe to say that with this program, I would lose 1 pound a week?
>
>Yes. This is similar to what I'm currently doing, except that I am
>only averaging about 180-250 calories burned through exercise a day.
>Running for 2 miles in 30 minutes burns about 180; brisk walking for
>45 minutes burns about 250.

Where do you get your calories burned info? (btw, I'm not disputing,
this is a sincere question!) I've used fitday.com, but I strongly
feel they overstate calories burned, at least for cycling. Fitday
says that for my 80 minutes of fast cycling (16-19mph, more typically
16 for me), I burn nearly 950 calories. Does that sound reasonable?
It just seems like a helluva lot to me! Then again, when I
consistently bike this much, weight falls off me without cutting back
on my caloric intake much at all. So maybe it is reasonable :-)

Just curious where folks get their info on calories burned, I'd like
to look at a few different sources.
<snip>

TammyM

On Feb 5, 3:16 pm, m...@privacy.net (TammyM) wrote:

> Where do you get your calories burned info?

>From my Nike+ Ipod kit. Basically a glorified pedometer. It's based on
my pace and my weight, but yeah, come to think of it, I need to reset
my weight now. It does read slightly differently than fitday, but
that's because fitday doesn't offer a "jogging" choice. I don't run
fast enough to burn the kind of "running" calories on fitday. :-(


jen

On Feb 6, 1:07 am, m...@privacy.net (TammyM) wrote:
> On Sun, 04 Feb 2007 07:13:26 GMT, "alex" <a...@hotmail.com> wrote:
> >I have to say that I am not to keen about giving up a lot of foods that I
> >enjoy eating. In reviewing a nutrition website, it appears that I need in
> >the ballpark of 2150 calories per day to maintain my weight.
>
> >If I do 30 minutes of rowing a day, that would be a deficit of 300 calories.
> >If I also reduce my caloric intake by 200 by day, I would have a net loss of
> >500 calories per day. Over a week, that is 3500 calories.
>
> >Would it be safe to say that with this program, I would lose 1 pound a week?
>
> You don't have to give up a lot of foods you enjoy. I know little
> about you from your posts, so my comments reflect my own experience
> and knowledge. Perhaps that will help you somewhat?
>
> I think I have historically underestimated the size of my portions.
> When I pay strict attention to portion size, and try to eat a balanced
> diet without copious additions of high fat stuff, (and I exercise!), I
> lose weight. I went on nutrisystem for a couple of months, just to
> kick-start myself, and also to remind myself what are reasonable
> portions. It worked well for me. I'm not a nutrisystem shill, and
> you'll notice, I only kept with the program for 2 months (the
> "weekends off" program) before constructing my own do-it-myself
> program. A typical day's food intake for me is:
>
> Breakfast: 3/4 cup cereal or oatmeal with 1% milk; fruit; 6oz
> vegetable juice
> Lunch: large salad with 2-ish ounces of some kind of protein (grilled
> chicken, salmon, tuna) a bit of olive oil (measured, maybe 2
> teaspoons) and lots of rice vinegar. I sometimes add a very small
> (<1oz) amount of toasted nuts, and a very small garnish of bleu cheese
> Midday snack: fruit and dairy portion (often LF yogurt with berries
> and a bit of splenda to sweeten)
> Dinner: 5oz protein, 2 large portions of vegetables, small portion of
> brown rice/yam/quinoa or some such
> Afterdinner snack: anything I want up to 100 calories total
> (sometimes even chocolate - keeps me from feeling deprived)
>
> I take vitamin supplements faithfully.
>
> I "exercise" a lot. It doesn't feel like exercising to me because I
> do things I love: walking the dogs (fast rate of speed), bicycling,
> roller blading. I am beginning to incorporate weights for greater
> muscle density, andyogafor flexibility. I get in 1.5 to 2 hours of
> a combination of these activities every day. When I commute to work
> by bike (should be able to start that again in 3 weeks or so, when
> it's light enough in the mornings again), that's 80-ish minutes of
> vigorous (16+mph) cycling.
>
> Watch portion sizes. Eat a varied, balanced diet. Exercise. It'll
> happen.
>
> TammyM

Dear
I ran into your message quite accidentally while researching about
some details on 'Yoga' and thought of sharing some of my findings.
I've read at 'http://www.medical-health-care-information.com/Health-
living/yoga/index.asp'
that Yoga is a method of learning that aims to attain the unity of
mind, body, and spirit through these three main Yoga structures:
Exercise, Breathing, and Meditation. The exercises of Yoga are
designed to put pressure on the Glandular Systems of the body, thereby
increasing its efficiency and total health.
I hope the above is of some help to you as well. Regards, Sherrybove