Question for the Educated Crowd about calorie needs

C

Carol122201

Cathlete
Hi everyone - I posted this on Ask Cathe, but someone suggested I post it here for greater feedback, so here it is again:

Hi everyone! I have a question about calories needs and maintaining weight, while continuing to workout. Yes, I am an RN, but I don't work in an area where I keep current on all the latest fitness and nutrition info, as you may have noticed when I try to give my two cents worth on certain topics around here - LOL! Anyway ... I just finished the first week of WW maintenance, and despite the fact I ate 5 points (approximately 250 calories) a day on average over what I was eating while trying to lose weight, I still lost half a pound. Not a big deal - to be sure - and it could come right back next week, I know. The scale is affected by many things, and I know this. But my question is, what is the latest theory, or formula, or could someone with some actual knowledge in this area point me to a good site so I could find out how many calories I should be striving for each day? I want to stay where I'm at, basically, in terms of size. I'm solidly in a size 6, and could happily stay there the rest of my life. I'm also continuing to lose inches, by the way (I measure every month, but "peeked" this morning after I saw the half pound gone, just to see where I'm at), so I suppose it's conceivable I will be able to fit into size 4 if I continue to do this, but I'm not striving for that. I would like to just stay where I'm at, but continue to workout and build up my arms and legs a bit. I would also love to be able to see a six-pack in my abs, but I have a fat layer over those muscles, and I know spot reducing does not work. Will it also shrink over time? Any thoughts on this? My abs are much flatter now than they were six months ago, to be sure, but I have yet to see any muscles under there. I can feel them, but I can't see them.

So ... what do you all think I should do? Should I stop worrying if I lose a few more pounds, or ten, or whatever, and just continue to do what I'm doing? Obviously eating more last week didn't hurt me any, and I know you have to feed your body fuel to build muscle mass, but at what point can you simply maintain? Any helpful suggestions would be much appreciated. Thanks!!

Carol
:)
 
Carol-

I don't think you should worry about dropping a few more pounds. If it becomes 10 or more then start to add in some more calories. If you want to lose more fat around you abdominal, most likely you will probably be in size 4s, since you are already in size 6s.

I think that your weight will start to stabilize soon. Muscle is heavy, but takes up a lot less space than fat. So, as you build more muscle and lose more fat things should stabilize.

Keep up the great work!!

Beverly
 
Thanks Beverly! Guess I'd better ask for clothes for Christmas, huh? LOL!! I've spent a small fortune the past six months as I've gone down literally a size each month. Thank God for Wal Mart!! LOL!!

Carol
:)
 
Thanks Colleen, but it said the website is under construction and kept bouncing me to some investment site. Oh well ...

Carol
 
Hi Carol.

I say, keep doing what you're doing and that 6 pack will gradually appear. The Intensity Series videos are great for abs in my opinion.
 
Carol, read your original post! It is so smart and your attitude is perfect!

Here's a couple of websties you might like. I love calculators and find metabolism facinating. How scary is that?;-)

http://www.dietitian.com/ibw/ibw.html
http://dinkyneill.hypermart.net/nutrition/calsburned.htm

Remember that our bodies really like to hold onto fat, suspecting that we may run into a famine (as unlikely as that is in America in 2003). As a result, losing the last 5-10 pounds is really difficult. I am 5'7" and 122 (lost 7 pounds after two surgeries last year) and I still have a tummy because my body thinks it may need that fat and has chosen to store it right in my mid-sction instead of distributing it all over my body. I have scrawny arms and legs and no butt but that's just the way it is and I have to appreciate that I am strong and have plenty of endurance and I'll never look like Cathe or Cindy Crawford. And of course, my fantasy is the six pack but I know that's unattainable for me. And that's fine because I am perfect for me! You are awesome. I am sure you can be a 4 if you put your mind to it!


Chicks's Rule! http://www.handykult.de/plaudersmilies.de/chicken.gif Bobbi
 
Hi Carol-

I just wanted to agree with Connie that the Intensity Series really helped my abdominal and core area. The pictures in the website below are pictures I posted after using the Intensity Series for a few months.


Hi Bobbi-

Just wanted to say that those sites you posted are great! Do you run anymore?

Have a great day!

Beverly
 
Beverly, right now I am walking and doing yoga but I have a plan worked out to incorporate running back in over the next few weeks and to slip strength training in between yoga days. I had surgery for Plantar Fascitis which plaqued me for a year and destroyed my running. I have no symptoms of PF but the foot is weak and I am going to err on the side of caution. Running was my passion for 10 years and I miss it so much. So here's hoping that I can get back into it without getting PF again!
Chicks's Rule! http://www.handykult.de/plaudersmilies.de/chicken.gif Bobbi
 
Hi Bobbi, and thanks for the links! I honestly don't care if I ever fit into a size 4 or not, to be truthful. I can't afford any new clothes right now!! LOL!! I'm SO happy with what I've accomplished! I know if I just continue to workout, the bit of tummy I still have will eventually firm up. It's the only part that still seems to be hanging onto some fat, which I'm finding out is pretty typical for women my age. I have amazing definition in my arms and legs, and not to brag or anything, but hubby is always saying how "nice" my behind is - LOL! I have as much if not more endurance now than when I was in my 20's. I don't want to look like Cindy Crawford - LOL! I'm happy looking like me, and I do believe the six pack is attainable for me! I've been reading about low glycemic carbs, and I'm using the FitDay site to analyze what I eat. I'm very heavy on carbs, which I always knew, but now I can see how I need to add more protein, and choose healthier carbs. I know this will help get rid of the tummy fat. I have no idea what my body fat percentage is, but I suspect it must be a lot lower than it ever was for me to be 133 pounds and fit comfortably into a size 6, because the last time I was in this size, I was under 112 pounds, but had no muscle definition. I didn't start to weight train until I found the first Firm tape, back in 1989, and even then I wasn't as serious about it as I am now. I feel like I've totally reshaped my body, and I know I've done a world of good in terms of my overall health and longevity. I constantly appreciate all the useful and productive feedback I receive on this forum! All of you ladies (and men!) are really terrific people! You have no idea how WONDERFUL it is for me to find a site where there are like-minded people - LOL! After hanging out on the WW message boards for six months, and reading posts where people are practically torturing themselves to walk a mile three days a week - and then call it "working out", to come here and talk about the BEST workouts out there (CATHE!!)is like coming home!! And, as if that alone weren't enough motivation, I find warm, intelligent people, AND top-notch information as well!! I know I'm rambling, but I just can't express in words what all of you - and this forum - mean to me every single day!!!

Carol
:)
 
WOW!!! Beverly you are gorgeous, and those pics are GREAT!! Thank you SO MUCH for the inspiration!!!!!!! Six pack, here I come!! LOL!!

Carol
:) :) :)
 
Good luck on getting back into your running. Running is a big passion of mine...

How do you get Plantar Fascitis?

I am thinking of doing the 1/2 Rock-N-Roll marathon in January. I have never done a run that time of year. I will see how the training goes here in Utah. It has already snowed a couple times here, and it is cold!! and the days are short. I have been on the treadmill a lot.

Best of luck, and hope to see you on the trails soon!!!

:)

Beverly
 
Hi Carol,

Thanks for the compliment!

I also wanted to say that I am also 133 pounds. I am 5'5". I wear size 4's and 6's. Depends on the style and designer. I can fit in 4's if the legs are not cut narrow.
I guess my waist is a 4 and my hips and thighs are 6s.
Not complaining, it is just hard to find things to fit right sometimes.

Beverly
 
I know what you mean about things fitting strangely! I'm only 5'2", and all dresses - even "petite" ones - are too long. Jeans aren't a problem, as I like them a little longer anyway. But the six's right now are baggy in the butt and thighs, and just right in the waist. I can actually get size 4 jeans on, but they don't zip. I know I'm close, and I'm sure WHEN (not IF - LOL!) I lose the tummy, I'll be there. And, sizes definitely depend on the cut and the manufacturer! The problems I'm running into are having to buy things in the junior department. All the jeans are low rise, and I don't like the look on myself. Didn't like it in junior high when we called them "hip huggers"! LOL! WalMart has the jeans I like best, but they're almost impossible to find in size 4. It's funny, but last year at this time I never in a million years would have believed I'd be sitting on a forum like this, whining about not being able to find size 4 jeans - LOL! Kind of helps me put all this in perspective when I remember one short year ago, you know? :)

Carol
 
Beverly, Utah! Ouch! I live in Tucson and as of a few weeks ago we were still getting way too close to 100 degrees. We finally hit the seventies and, we are freezing. LOL! I am madly in love with this "cold" weather and once I drop my kindergartener off, I am out to see how things go. I left Michigan 17 years ago and I swear, my blood has thinned. I have no idea how I ever endured those winters.;-)

PF is one of the most common running injuries and it begins with heel pain and limping upon waking. It's a result of inflamation of the plantar facsia, the thick cord that runs from the ball of the foot to the heel. Back when I started running, my left arch collapsed and I got orthotics which kept me going for years. The problem is I have high arched feet that don't absorb shock and are not well designed for high impact activitities. I tried everything from cortisone shots to physical therapy to correct my problem but surgery, always the last result, did do the trick. Still, I know my feet are compromised after all the injuries so I am being very careful about doing high impact again. Of course, I love high impact and just can't get the same euphoric feeling of well-being with all the low impact stuff. The best way to avoid those pesky problems is to get great shoes as I am sure you know. http://www.roadrunnersports.com Orthotics have been important to me to and I have had three different pairs since '94. Hopefully, you have very stable feet and won't experience any problems but at the first sign of trouble get yourself a good podiatrist so you can run forever! 1999 was my big year of racing and I have a 5K PR of 22:37 and I ran the Tucson Marathon in 4:40:30. I ran a 5K with a 92 year old man who looked amazing! I can't race anymore, at least not competetively but I had a ball when I could. Happy running!

Chicks's Rule! http://www.handykult.de/plaudersmilies.de/chicken.gif Bobbi
 
Carol, when I was running like a maniac, I easily ate 60% of my daily calories from carbs. That was fine then because I was a high mileage runner but last year when I had surgery on my mouth I went on a soft high protein diet to promote healing and although my exercise had virtually ground to a halt due to the foot problem, I actually got leaner and lost weight without trying! After the foot surgery, I did the same thing, adding protein and I was amazed at how effective it was.

I wouldn't call my diet a high protein diet along the lines of Atkins or that type, but I did discover that by adding a modest amount of protein and a little fat to each meal, I was rarely ever starving and rarely craving carbs the way I used to.

For awhile, my diet was so clean it squeaked but over time I have become less obsessively healthy about my diet. It is still 90% clean but I make many allowance and I eat butter, cheese and all sorts of indulgant foods but in smaller portions than I would leaner, cleaner foods. It works for me and I love to eat and eat well, but not at the cost of my good health or my waistline. I used to struggle with self starvation and anorexia but that was long ago and I don't have issues with food anymore.

I do strictly avoid trans fats and I love to read those nutrition labels and study the list of ingredients of the foods I buy.

You have the most magnificent attitude about your weight loss journey and I am inspired and awed by you! These forums are so wonderful! I know we'll be seeing a photo of your six pack in no time!
Chicks's Rule! http://www.handykult.de/plaudersmilies.de/chicken.gif Bobbi
 
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