Tracy Weight Loss

September 4, 2011

Need Clarification on Calories and Weight Loss?

Filed under: weight loss — Tags: , , , , , , — Tracy @ 7:02 am

Another weight loss question has come in this week. Let’s tackle it straight away:

Question: To maintain my current weight I would need to eat 2400 calories per day.

To lose the amount of weight I want to lose over the next year, I would need to have a calorie deficit of 910 calories per day.

So if I change my diet down to 1500 calories (-900 calories) does that mean I only need to exercise to burn and additional 10 calories per day to get to my target weight?

Something just doesn’t seem right. Do I need to reduce my intake by 900 calories AND burn an additional 900 calories per day? I’ve confused myself. :)

Note: Spammers will be reported.
1500 calorie diet was recommended by my doctor. I just need help figuring out how much exercise I will need to do in addition to the diet change.

Answer: You seem to be on the right track. If your total daily burn (including BMR and all activity) is 2400 and your total daily intake is 2400 (maintenance level) and you cut your intake by 900 calories per day, you’ll be burning 900 calories per day more than you’re consuming and you will have a 900 calorie per day deficit. That will result in a 1.8 pound per week loss or a 94 pound loss in a year (in theory). Of course as you lose fat your weight will decrease and so will your BMR so to meet your deadline goal of 94 pounds in a year, you’ll have to maintain your deficit by cutting back on your intake.

If you eat your BMR you won’t have to worry about calculating your energy output or your daily burn which makes daily tracking easier. Of course you may not lose as fast as you want to but then fast is the worst way to lose fat. The slower the better because losing slow prevents rebound.

Here’s how to lose fat.

• Go here —> http://www.calculator.net/bmr-calculator.html and calculate your BMR.
• Limit your daily caloric intake to your BMR.
• Make sure you eat only wholesome, varied, nutritious, high quality foods in 4-6 small meals per day. (THIS IS IMPORTANT)
• Keep your macronutrient ratio at 55/20/25 (%calories from carbs/fats/protein respectively) by tracking your intake.
• Track your intake here —> http://www.myfitnesspal.com/ (or Live Strong, Sparks People, etc)

Here’s my tracking as an example –> http://www.myfitnesspal.com/food/diary/clickmaster

If you eat your BMR in calories and no more each day, you will have enough food to properly nourish your body and all of your activity will burn fat. That means, the more you walk or run or workout, the more fat you’ll burn. Also, by eating your BMR and tracking your macros, the numbers will force you into good food choices because bad food choices will leave you very hungry at the end of the day. In other words, it forces good behavior.

Note: Here are the details in case you’re interested. —> http://health.gov/dietaryguidelines/2010.asp and here —> http://www.nlm.nih.gov/medlineplus/nutrition.html

You get to make the food choices (no supplements without a doctor’s recommendation) based on culture, available foods, personal preferences, your resources, food allergies, etc. However, the words "varied", "wholesome", and "high quality" are important. And, you should consume your food in 4-6 daily meals with healthy snacks between such that you’re nourishing yourself every two hours when awake.

If you need more information, use the links below or email me at my YA account.

Good luck and good health!!

♠

• A MUST FOR DIETERS http://www.freedieting.com/
• NUTRITION DOT GOV http://riley.nal.usda.gov/
• ALL ABOUT FOOD http://www.mypyramid.gov/

September 3, 2011

Unintentional Weight Loss?

Filed under: weight loss — Tags: , , , , — Tracy @ 7:02 am

What’s this week’s question? Let’s dive straight in…

Question: I’m 16 and I haven’t been dieting.
I’m usually a 28 inch waist but my jeans are so baggy I tried on a 26 inch waist and now they are also too big now.
My boyfriends mum pointed out that I look like I’ve lost weight and I’ve also gone down a bra size. I weighed myself and I’ve lost 7lbs. (I’m normally 132lbs, now 125lbs and I’m 5′11)
Is this normal to lose this much weight for no reason all of a sudden?
Should I go to the doctors?
Any suggestions on why I’ve lost weight?
Answer: i would suggest going to a doctor. eat more, and you could be sick. don’t be too worried though, cause that can cause weight loss too.

September 2, 2011

Easy Weight Loss Help-stay at Home Mom?

Filed under: weight loss — Tags: , , , , , — Tracy @ 7:02 am

What’s this week’s weight loss question? Let’s dive straight in…

Question: Hi-im a stay at home mom of 5. I dont have time for the gym-so could someone please give me advice on different ways to lose weight and get back into shape-beside the obvious which is to eat healthy-lol. Im 5′6 and weigh 184…id like to lose around 2-4 pds a week. Thank you in advance!!
Answer: You can do lunges while holding the kids, run up and down the stairs, run in place, crunches, shadow boxing, jumping jacks and eat healthy, I stay at home with my baby girl and do above + weights

September 1, 2011

Am I Taking a Healthy Approach to My Weight Loss?

Filed under: weight loss — Tags: , , , , , , , , — Tracy @ 7:01 am

A weight loss question that should definitely interest you all this week

Question: I’m 16, 5′11, 201.5lbs. In the last 5 weeks I’ve lost 15. I want to pick it up a notch before September 8 when school starts. Starting today, I ate cereal( corn flakes with a little bit of 1 percent milk. Around 11am I ate a banana. Then I ate a sandwich of whole wheat bread with turkey, no mayo. Then I ate an apple. Later as dinner I’m going to drink a blend of natural Juice ( carrots and oranges) if I’m hungry after that I’m eating another apple. About now I’m going to exercise. Then in the night I’m going to exercise again.
Answer: That sounds like an excellent approach! Just make sure you always check whats in the labels and everything! Try drinking green tea, too. Add some lemon juice to it, to help your body absorb the catchenins (they boost your metabolism, so you’ll burn more fat.) Or if you don’t like green tea, try oolong, that’s good, too. Hope this helped a bit! And remember, DON’T GIVE UP. There are going to be days where you just wanna give up and you think its useless because you will never change. But don’t lose hope. Everything will turn out for the good if you keep going.

August 31, 2011

What to Eat Tomorrow? Starting My Weight Loss Journey!?

Filed under: weight loss — Tags: , , , , , , , , — Tracy @ 7:02 am

A tough weight loss question this week. Let’s dive straight in

Question: Hello, I am starting my weight loss journey. I have about 100 pounds to lose and my goal is to lose it in 10 months.

For breakfast - I am having a fresh fruit salad. Peaches, strawberries, blueberries, grapes and apples.

What should I eat for lunch or dinner?
I am trying to avoid all bread because that is my weakness.

Answer: First: Good luck and congratulations. The first step is the biggest!

A few tips that helped me:
Stay hydrated. Try to drink a liter of water day at least.
Hot liquids help fill you up, so drink hot tea (try herbal or fruit without sweetener) or a cup of low-sodium broth with your meal.
Oatmeal is awesome-healthy, easy to make, and it will help to keep you full. Try the little instant packets of plain and you can add fruit to it.
Try to avoid artificial sweeteners. They make you crave sugar worse later on.

A good meal for me was a chicken breast and steamed veggies.

Good luck hon!

August 30, 2011

I Need Weight Loss Tips…?

Filed under: weight loss — Tags: , , — Tracy @ 7:02 am

Well here’s a question I just had to answering straight away:

Question: im fourteen and i weigh 290 ibs. I have started a diet and i need extra tips, what to do and what not to do, what helped you.. Please dont be mean, its hard enough already.
Answer: Don’t starve yourself. It will slow down your metabolism. Start eating healthy. Eat salads with every meal. Drink a half of a gallon of water everyday and don’t drink anything else but water. The water will make you feel energized. Use the energy to exercise. Take your vitamins everyday. Since you’re too young to join the gym, I would go for an exercise dvd. My favorites are by beachbody because they’re fun and they even give you a diet plan and a workout calendar to tell you what to do. Avoid going to the store and if you have to go to the store, make sure that you don’t go when you’re hungry. Get a good night’s sleep. Diet and exercise go hand in hand. Remember that… Hope I helped and good luck :)

August 29, 2011

Is Reduced-Fat Mayo Going to Affect Weight Loss?

Filed under: weight loss — Tags: , , , , , , — Tracy @ 7:01 am

A tough weight loss question this week. Let’s dive straight in

Question: I’ve been on a very strict diet the whole summer. And now school is starting so I’m going to eat a little more, while still eating healthy. I was wondering if Kraft Mayo with Olive Oil(reduced fat) is a good choice(will not cause weight gain) for a turkey sandwich? thanks
Extra Question: Are the carbs in Triscuit Reduced-Fat Crackers good or bad?
Thanks
Answer: Mayonnaise is made from fat. If you’re on a reduced fat diet you can’t have mayonnaise… (at least not without nasty chemicals and processing to make "reduced fat" mayo - dodgy stuff). You’re better off with something like fresh herbs or ripe tomatoes or some seasoning (like salt and pepper) to give the sandwich flavour.

August 27, 2011

Is Chewing 5 Pieces of Sugar Free Gum a Day Bad for Weight Loss?

Filed under: weight loss — Tags: , — Tracy @ 7:02 am

I just love answering these weight loss questions. Here’s another:

Question: I chew a lot of gum in school, but i’m trying to lose weight. Is this bad?
Answer: No. Chewing gum actually helps ward off hunger.

August 26, 2011

Where to Buy Real HCG Diet Weight Loss Drops?

Filed under: weight loss — Tags: , — Tracy @ 7:02 am

We’ve had a reader question come in on the subject of weight loss. Let’s take a look:

Question: I’m currently in preparation for the hCG diet. I want to loose 50lbs by new years. I would like to know a few things from people who have used hCG in the past. Where to buy real hCG diet drops? Please specify what brand of you used. How to make the diet easier? Any good recipes and foods to eat with the hCG diet would be helpful as well.
Answer: I tried Green Web HCG about 6 months ago and did not have a good experience at all. After sharing my experiences on a weight loss forum someone recommended Pharmaslim HCG and directed me to their blog where they recorded all of they’re meals and weigh-ins day by day while using Pharmaslim. I was impressed so i ordered a bottle in April and dropped 25 lbs in the first 42 day cycle. It’s one of the only hCG weight loss formulas available that offers a money back guarantee. Highly recommended, just be sure to prepare yourself for the diet, believe me it can be very hard to limit yourself to 500 calories per day.

August 24, 2011

So Im Entering a Weight Loss Challenge?

Filed under: weight loss — Tags: , — Tracy @ 7:02 am

What’s this week’s question? Let’s dive straight in…

Question: Its for the whole month of september theirs 9 other ladys n who ever looses the most weight wins $200 so my question is how can i lose weight i am 218 and if i run a mile or maybe two everyday can i lose some weight???
Answer: There are 3 important things to do and keep in mind in order to lose weight.

- Change your diet -
Start eating fruits/vegetables and substituting white bread for whole grain (same with noodles, and cereal) Buy skim milk instead of regular. try eating only every 4 hours. And most important, COUNT YOUR CALORIES. Dont eat over your daily set limit, but dont eat under it either.
See your doctor to figure out how many calories you should consume a day to lose weight in a healthy and safe way.

- Exersize -
Dont push yourself too far. overexersizing can hurt you and cause damage to your body. Start slow and gradually build up, that way your mussels can have a chance to develop and exersizing will be easier and you will be able to do more. (mussels naturally burn calories so having more will mean that you will burn more a day. This is more for men than women, but will still make a great deal of difference for you)
To start I suggest walking and hand weight exersizes.

- Willpower -
This is the most important. In order to reach your goal, you will need to set your mind on wanting to achieve it. Encourage yourself and talk to other people who are also trying to lose weight. Dont get discouraged if you dont think you look any different in a month, it takes awhile. It will be like climbing a hill and when you get to the point where your exersize and dieting is where you want it, from that point on, it will be like going down the hill and will show with weight loss, extra energy, mood, and looks.

Losing weight is a VERY good goal and will do wonders for your health if done correctly. Hope it works out and good luck!!

« Newer Posts — Older Posts »

Powered by WordPress