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Already lost 95 pounds, how many calories should I really be eating to lose 2 pounds per week still?
How many calories a day should I really be eating to be healthy and still lose 2 pounds a week?
Hi!
I've recently lost 95 pounds since last December by working out and eating extremely healthy. I started out at 265 and I am now currently 170 pounds. I really want to weight 145 and I'm still dropping weight pretty quickly, but of course not as quickly as before.
I've read article after article about nutrition and pretty much just eat anything natural, unprocessed or minimally processed, fruit, veggies, nuts, nonfat greek yogurt, whole grains, and a little bit of chicken/salmon (I don't really like meat. and I never eat red meat even when I was very unhealthy).
Now here's my question. First of all I'm 21 years old and 5 foot 7 inches tall. My mom pretty much thinks I'm bordering on Eating disorder territory because I only eat 950-1200 calories a day still after losing the 95 pounds. My periods stop (does not eating enough cause this?) but I feel completely fine and really good still!
I am active every day I jog or walk (4mph) at least 5-6 miles almost every day and I do at least an hour of cardio still pretty much every day. I'm always on my feet starting at 7:30am every day when I get up to either jog or do my workout (sometimes I weight till night to do my work out), the only time I'm really sedentary is around this time at night getting ready for bed.
My first question is, would this be considered moderately active or highly active?
because I'm not like a professional athlete or anything, and I don't do super hard work outs every day but I do work out or jog every day-sometimes both so I assumed I'd be considered just moderate? Along with all my other daily activities and I'm on my feet 4-8 hours at my retail job depending on the shift 5 days out of the week.
My next question is how many really calories should I really be eating to still lose 2 pounds a week? I know 950-1200 is probably not enough but I'm so afraid if I eat more I'll gain allll this weight I've worked so hard to lose back:( And it's not like I deprive myself. I had a cookie yesterday and every day I eat a bar of dark chocolate. I am very strict though really. I haven't even had a diet soda since December 11th and I use absolutely no artificial sweeteners. I'm just paranoid if I even take a couple bites of mac and cheese or have a slice of pizza (which I haven't had since end of November) that I'll get disgustingly fat again.
So in a nut shell, I really do want to be healthy and I can see that I'm getting a little extreme. Every website is telling me different so I was wondering if a person informed in this area could explain to me how many calories should someone at my age and activity level eat to still lose 2 pounds a week so I can continue getting close to my goal of 145 pounds? Thanks! Sorry I typed so much!
Here's my before and after pictures!
BEFORE:
http://i41.tinypic.com/3313b15.jpg
http://i39.tinypic.com/69qa8m.jpg
http://i43.tinypic.com/33cu3uv.jpg
http://i43.tinypic.com/211mkq1.jpg
AFTER (Still in progress!):
http://i40.tinypic.com/5bfgw.jpg
http://i39.tinypic.com/3449r94.jpg
16 Answers
- 8 years agoFavorite Answer
I would up the calories to around 1300-1500 calories and check after a week or 2 to see how it goes. Just eat healthier foods as you already are. You are either moderate or very active. but if your not sure go with moderate. Your body might go into starvation mode eating that low. Since you are exercising daily and within 25 pounds of your goal weight your body might be slowing you down. Always when someone gets closer to their ideal body weight their weight lose can slow down, if that happens change exercise routine, do some strength training a few days a week, and some days do more and some less to keep from hitting plateau. Either way just eat healthy and with how much ur exercising say your burning 1000 calories a day 2 hr of exercise(buy a heart rate monitor to see how many calories you are burning) anyways with moderate activity you would at maintance need like 2500 calories a day, so eating 1500 is a 1000 calorie deficit a day so 2 pounds a week. and u might be considered active or very active if so u could eat up to 1600-1800 calories a day and still lose 2 pounds a week. just change routine and do cardio and strength training and see how many calories u can add and still lose weight
Source(s): research, personal experience - RobertLv 78 years ago
The loss of your period is probably due to the rate of weight loss. You look like you have enough fat on you to not cause the loss of your period. Your weight loss will slow down as you get lighter. The reason for the 1200 calorie minimum is to make sure that you can get enough vitamins and minerals from your diet. If you eat more then you have to exercise more to compensate.
- 5 years ago
store bought salad dressings can be packed with calories make your own vinaigrette and store it in a small spray bottle to coat your greens without over dressing them
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- 5 years ago
cut your wine calories in half by opting for chardonnay the lightest option as a wine spritzer equal parts wine and soda water
