Help me lose weight.

[Gallopin Gael]

get some veggies to snack on. That helped me with the mid-afternoon munchies.

Best of luck.

[AEKDBet]

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Already had 1000 calories today (16:40). Have major hunger pains for the first time in a long while. This is my first big test. Need to get through to dinner without eating anything (2 hours).

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I said this earlier, but you aren't eating enough. You should AT LEAST be eating 2300 calories / day based on your weight.

[partygirluk]

I thought 2500 was the breakeven for a guy.

[James Boston]

ok

[AEKDBet]

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I thought 2500 was the breakeven for a guy.

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Energy expendature is basically a function of how much muscle mass you have + daily activity.

Here's the Harris-Benedict equation for calculating BMR
Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)

OK this is your BMR (which is how many calories it require you to basically stay alive), to get your actual metabolic rate you multiply by an "activity factor"

Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

Take the result and try to cut ~10% or 300 calories/ day from dieting, the rest from exercise. For a quick estimate take your bodyweight and multiply by 12. This would mean you should consume (224*12 = 2688 calories / day)

You will of course be creating an "energy deficit" here, but mark my words - the more calories you cut away from exercise VS simply not eating, the better. Exercise is key. Not eating is NOT a substitue for a workout.

Here's an excerpt on how low to set cals.

Calorie deficit thresholds: How low is too low?

It is well known that cutting calories too much slows down the metabolic rate, decreases thyroid output and causes loss of lean mass, so the question is how much of a deficit do you need? There definitely seems to be a specific cutoff or threshold where further reductions in calories will have detrimental effects. The most common guideline for calorie deficits for fat loss is to reduce your calories by at least 500, but not more than 1000 below your maintenance level. For some, especially lighter people, 1000 calories may be too much of a deficit. The American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1200 calories per day for women or 1800 per day for men. Even these calorie levels are extremely low. A more individualized way to determine the safe calorie deficit would be to account for one's bodyweight or TDEE. Reducing calories by 15-20% below TDEE is a good place to start. A larger deficit may be necessary in some cases, but the best approach would be to keep the calorie deficit through diet small while increasing activity level.

[Niediam]

Best of luck! [img]/images/graemlins/smile.gif[/img]

[AEKDBet]

Link - appetite control

[Jamper]

mmbt0ne wrote at 10:15am:

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Everyone who has posted Jamper and later is not eligible for the prize. You missed the 24 hour cutoff. Go take advantage of smiley instead.

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someone didn't get laid last night...

[partygirluk]

Just had a chocolate bar. Not good.

[tolbiny]

i'm in.