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Thanks so much for that wonderul post! I completely agree & try to tell people this all the time. If you eat over your calorie limit whether is apples or pizza, you will gain weight.

I have a question for you though. I’m a 5′3 medium build female. I currently weigh 135-137. I have been maintaining this weight for a few months despite the fact that I would actually like to lose 10 more lbs to get back to my happy weight range of 125-127. I have been maintaining on anywhere from 1600-1800 cals & I do about an hour of exercise 5x a week. I have a very sedentary desk job & try to incorporate additional activity when I can but its pretty hard. I find it VERY difficult to stick to 1200 calories which is where I can lose weight pretty consistently – I simply get too hungry & feel deprived. I do best on about 1400-1500 calories – do you think its realistic that I can lose weight on this amount? I try to eat as many real whole foods as I can & I also try to mind my hunger cues. I already do as you encourage w/ NOT restricting anything but eating the foods I love in moderation.

I honestly think my biggest challenge has been the weekends. I do well eating about 1300-1500 calories all week then I overindulge in too many higher cal foods over the weekend which makes my average weekly consumption too high to lose. After thinking about it, I realized that I was trying too hard during the week to limit my calories to 1200 but that caused feelings of deprivation & true HUNGER so it lead to overeating on the weekend. That is why I feel a more moderate consumption of 1400-1500 each day would be best. Do you agree?

By: admin

admin — Tue, 10 Mar 2009 14:17:49 +0000

SD – there is a very simple way to figure out your calories

wt in lbs/2.2 = wt in kgs.
wt in kg x 37 = your total calorie needs.

this equation is not for everyone, this is for someone who is VERY actve.

Oraly – so glad to hear the article helped you! Remember, our weight can fluctuate by 5 lbs of water on any given day. Try to weigh yourself no more than once per week, and try to do it first thing in the morning before you eat or drink anything. Keep up the good work!

~Weekly Bite

By: Oraly

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Thanks for the wonderful insight Estela! I woke up a bit frustrated with my weight loss efforts, since I haven’t lost any weight in the two weeks that I have been trying. I lost 3 pounds then gained it back, which could just be regular body fluctuations. But I was very upset about it, and your posting inspired me to keep trying.

By: SD

SD — Mon, 09 Mar 2009 23:37:19 +0000

Great post,
How do I figure out what my daily caloric intake should be?
I am a 6′1″ 190lb male who works out on average 1-2hrs a day?

I just want to make sure I am eating enough, but not to much.

Thanks – SD