Donna Mashburn's Journal, 19 July 2014

I just now asked the FS calculator to re-figure my RDI and it says I need 1800 kcal for moderate weight loss. This seems too high to me. Am I not eating enough calories? Is that why I've plateaued? HELP! What do you think?

Diet Calendar Entries for 19 July 2014:
1655 kcal Fat: 63.33g | Prot: 96.97g | Carb: 176.96g.   Breakfast: Granulated Sugar, 2% Fat Milk, Pancake Syrup, Plain Pancakes, American Cheese, Egg, ham, Bacon. Lunch: Bananas, StarKist Foods Chunk Light Tuna in Water. Dinner: Cheese with Chili Pepper Dip (Chili Con Queso), Tortilla Chips (White Corn, Unsalted), Fresh & Easy Pico De Gallo, Rosarita Refried Beans, Daisy Sour Cream, Wholly Guacamole Classic Guacamole, Lettuce, Bell Peppers, Contessa Medium Shrimp, Bertolli Olive Oil, Onions, Tomatoes, Baked or Broiled Scallops. more...
2407 kcal Activities & Exercise: Running (jogging) - 5/mph - 7 minutes, Walking (exercise) - 3.5/mph - 35 minutes, Pilates - 1 hour, Stretching (yoga) - 25 minutes, Resting - 14 hours and 53 minutes, Sleeping - 7 hours. more...


Comments 
The RDI's on FS are high, but RDI's should only be used as a guideline any way. You have to gauge your caloric intake and weight loss based on how well you are losing and how sustainable is your diet. You are getting closer to your goal, so you may need to tighten up your diet and kick up the exercise. Make sure you are tracking all your food honestly. Bites, licks and tastes add up and can cause you to stay the same weight. Drink you water. Switch up your foods. Play around with the calories. Have lower and higher days (1200, 1400, 1300, etc.). Up your protein and fiber. Kick up your exercise intensity. You can also google "how to break through a plateau" for some ideas. 
19 Jul 14 by member: Suzi161
It also kind of depends on how realistic your goal weight is, and whether that is just a personal goal, or is it the ideal weight for you. If it is the ideal weight, then that last 10 to 15 pounds can be really tough to take off. You can't expect that to happen at a 1 1/2 to 2 pounds per week like you could if you were starting out. The RDI is based on the Total Daily Energy Expenditure (TDEE) calculation, which is also based on a "Norm" for the population. It may be you have to consider the quality of your intake and not just the ratios, i.e., are your carbs complex or simple? Are you getting enough Omega 3 fats, such as with salmon? Look at the time of day that you are eating the meals and are you staggering small meals to keep your metabolism engaged? What is your resting HR? Has it reduced significantly since you started your exercise regimen? Perhaps you're not spending enough time in the aerobic zone; perhaps you are. Just a few things I thought of that might help, in addition to what Suzi suggested. 
30 Jul 14 by member: DairyKing
research TDEE and why you should never drop too far from it or else your fat loss will stall.. this site has a lot of good information too http://eatmore2weighless.com/blog/ 
30 Jul 14 by member: ninjaaa9
Well how tall are you? If you only have 16 pounds to lose it may be right as you are young and most likely very active. See how you feel for a week, eating at least 1600 and guage it from their at the end of the week. If you are a heavy exerciser, then 1800 might be what you need. 
30 Jul 14 by member: toppy24564
Hey folks! Thanks for your input. A little background info for ya--At the age of 18 I weighed 145# and looked fairly thin. I am pretty muscular for a woman and heavy- boned. I'm not sure what my ideal weight should be though the BMI charts say 160 is the top end. My resting HR is in the 50's; down from the 60's. (It's always been slow.) After reading about all the different diet ratios of fat to carb to protein, I'm a little unsure of how to go about losing the weight--I may stick with the 50/30/20 plan and cut down to 1300 kcal. Just do me a favor and keep on posting, cause I'm reading it all and taking it in! There's a lot of good stuff going on out there in FS World! 
30 Jul 14 by member: Donna Mashburn
http://scoobysworkshop.com/calorie-calculator/ 
31 Jul 14 by member: ninjaaa9

     
 

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