Here I go again…. ugh! I am at a sticking point with my weight loss goals! I am working out, I am not consuming ANY adult beverages, and I think I’m eating pretty clean for the most part….. I do understand that lack of sleep is a stress on the body, which I am working on – but the only other thing I can think of right now is to check my portions and caloric intake for a week to see what I’m doing…. I do this from time to time just to keep myself on track….
So as of today – all food will be weighed / measured and all calories tracked.
My basic metabolic rate or the amount of calories I need to stay at my current weight is 2068 a day – to drop a pound a week I need to reduce my weekly caloric intake by 3500 calories through diet and exercise….. by taking the 2068 a day and multiplying that by the 7 days in a week I come up with 14,476 calories. I then subtract the 3500 calories for the 1lb I want to lose – leaving me 10,976, which I will divide by 7 to give me my new daily rate. The amount of calories I need to consume daily to drop 1 lb. of fat is 1,568, which is very do-able. For those of you that come up with a number under 1200 – you should never go under 1200 with your food calories – this calculation takes into account your exercise or movement – in most cases you can increase your movement to get you to the point where you can still lose that pound without stalling your metabolism.
I like the calculator below because it gives you the breakdown –
“Your current calorie needs are 2068 per day. The number of calories consumed should be broken down as follows:
- Carbohydrates: 931 – 1344 carb calories, or 45-65% of daily intake
- Protein: 207 – 724 protein calories, or 10-35% of daily intake
- Fat: 414 – 724 fat calories, or 20-35% of daily intake
Breakdown is based on standard USDA guidelines; percentages may vary for those with special dietary needs or advanced training programs.”
Here is what stays pretty consistent for me from day to day…
- Breakfast – egg whites (65) and green beans (20) 1/2 cup oatmeal (75) Total Cal 160
- AM Green Smoothie Shakeology protein (150) 1 cup blueberries (60) 1 tbsp. raw cacao powder (25) 1 tsp. of Berry Metamucil (20) 1/2 cup frozen spinach (20) Total Cal 275
- Lunch – 2 cups of Salad (73) salad dressing (35) 5 jumbo shrimp (70) 1 lg whole wheat pita bread (230) total Cal 408
- PM snack 1 apple (90) and 1 oz. (22) Almonds (160) Total 250
- Dinner is usually 4 oz. of lean protein (200 – 300) 1/2 cup healthy carb (100), veggies and Salad with dressing about (100)
This gets me right around where I need to be if I don’t indulge in anything else.
Oh – one thing I know I am doing wrong is hitting the Ice Cream stand more than once a week! I just looked up the calories for premium (which by the way is probably pure fat and sugar) using Haagen Daz as an example, a 1/2 cup is 270 calories – the size of a small at the local stand is probably 1.5 to 2 cups – how am I doing?? Yikes!!
Looks like that is going to have to come out – oy!
The other thing I noticed and did tweak is that for the amount of exercise I’m doing I am not eating enough – so I am adding 1/2 Cup of oatmeal back as a side to my egg whites and green beans, keeping the large pita bread with my lunch, adding another 10 almonds to my PM snack (I was eating 12) which is about 1 oz. and adding back in a 1/2 cup of healthy carb to my dinner. This should help keep me from feeling hungry and binging on Ice Cream 😉
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