Setting a Caloric Goal

I've certainly posted on this topic before, but it's what I'm thinking about and reviewing for myself right now.  Most people approach caloric intake in one of two ways:  They pick a number for any number of reasons; this number is usually a very low number like 1000 or 1200 calories.  Others do what I call "backward math."  They calculate the number of calories needed to maintain their current weight (basically, your BMR), and then subtract from that the caloric deficit needed to affect a pound (or two) a week weight loss.

The first idea is just a bad one.  It's arbitrary, does not account for height or weight or age or activity and just plain is a set-up for yo-yo dieting.  Some people can maintain very low calorie diets but they use special supplements designed to keep them feeling full.

The second idea is better than the first, for sure, but still leaves something to acknowledge.  If you have 100 pounds to lose, you can sure lose a pound or two a week but if you have 10 pounds to lose, maybe not. In addition, it's a bit arbitrary; why would the calendar dictate a choice about the number of calories you need to sustain you?

Many years ago on Fat2Fit Radio, I heard that the best way to set your caloric goal is to set it at the weight you need to maintain your goal weight.  For example, I am 5'11" and 53 years old.  A healthy weight for me would be 155.  Using the BMR math, that puts my maintenance calories at 1660.  Therefore, if I eat only 1660 calories a day, I will lose weight and when I get to my goal weight, I will already be used to maintaining.  It makes so much sense, doesn't it?

Using "goal weight math," I have set my daily caloric range at 1500-1660 calories.  I like to have a range because it keeps me from eating one more thing to make my goal if I'm not really hungry.  It also gives me a little wiggle room for any BLTS (bites, licks or tastes) I may forget to record.

I have been eating at this range for about 3 weeks (with a couple of exceptions) and I have not really been hungry.  I'm eating very well out of my "box" and that is certainly helping me feel full. I have had more bread recently than my plan calls for but will just forgo it in the coming weeks.

There have been two side benefits to this out of the box eating:  First, I am not having those insulin spikes I get when I eat a lot of refined carbs or sugar.  No more post-dessert nap taking!  Secondly, I notice that my personal focus on fruit and vegetables has rubbed off on the older girls and they are snacking more on these items as well.  Have you built your box yet?

Try setting your calorie range from your goal weight maintenance calories and let me know how it works out for you!

Kessler, Fat2Fit : Friday! Tips, Tricks and Inspiration

Today I am recapping some of my favorite tips because these are resources I depend on regularly:

I continue to be inspired by the book,  The End of Overeating (Kessler).   What amazes me is that months after reading it, I am still constantly thinking about and pondering things I read there.  I have read a lot of books on nutrition -- the fact that this one made such a huge impression speaks to its power.  It is a  fascinating story of what makes a craving tick and how "big food" is contributing by working hard to feed my cravings. I am working on a thorough book review on this so I don't forget what I learned.  I'll post it if I ever finish it! 

Here is a PBS Documentary, "Fat, What No One is Telling You." It's very thought provoking and full of news from research, but don't watch it if you're feeling hopeless. It's food for thought but not edited in an encouraging manner. Therefore, I'm recommending it with some reservations.

I have a favorite podcast - Fat 2 Fit Radio -- which segues perfectly with my sensible eating, moderate loss rate plan. They have a good BMR (basal metabolic rate) calculator. I found instructions for calculating this in lots of places on the web, but the simplest way was to follow the instructions I found at Fat 2 Fit. 

They have a very inspiring podcast.  When I start losing my vision, I listen to these down to earth and inspiring guys.  If Spark had a podcast -- it would sound like this one.  You can find it on iTunes or here.

Finally, here is my inspiration for the day; I am paraphrasing "Gabriella" from MTV's "I Used to be Fat:"  I can be mad and then eat something and feel better for two minutes and then turn my anger on myself and feel guilty.  Or I can be mad and deal with my feelings and really get my anger out - and keep losing weight.

Happy weekend everybody!

Light-bulb Moment

Lately I have been struggling with my weight loss.  Weight Watchers, says that 90% of plateaus aren't caused by metabolic problems or "water weight"  90% of plateaus are caused by lessened effort.  I am sure that is true of me -- sometimes I wait too long to eat and then just grab whatever is fastest, within reason, of course.  But I knew that I have not been lax often enough to account for this long plateau. 

I mentioned this to my support partner, along with my contention that it was my emotional state causing the plateau.  He placed a question mark over this assertion.  How would that work?, he wondered. He was very quiet and subtle about it, but I ended our call on Thursday with that question mark hanging over my head where the light-bulb  is now.

So . . . back to the drawing board I go.  I recalculated my BMI - Body Mass Index -- (yep, still overweight) and my BMR - Basal Metabolic Rate -- based on today.  Then I calculated my desired BMI and my BMR at my goal weight.  Looks like my goal weight (165) is a good one -- that will put my BMI at 23.  I will probably never be a 20 again, 145 will just seem too skinny on my 5'11" frame. 

There are lots of good calculators for these two things, but I quite enjoy doing the math myself.  I use the SparkPeople guidelines for this.  If you are curious as to what the math looks like, my calculations are below.  I just copied them off my virtual sticky note, so they are a bit cryptic.

Surprise!  It turns out that at goal, my BMR will be around 1400 calories/day.  And right now, it's around 1600.  My guidelines have been to eat 1200-1400 calories and burn 2000 with exercise. So I am eating too much and not exercising enough.  If I can bump my exercise up to 3000-4000 calories a week, I can lose 1 to 2 pounds a week.  At my current rate, I can only lose about 1/2 to 3/4 pound a week.  Of course it is really not only simple math; weight is impacted by more than calories in, calories out.  But those things (metabolism, medicines, etc.) actually have a relatively small impact, percentage wise.  I am going to bet on these numbers and start tomorrow by planning where the time for all that extra exercise is going to come from!

If you are struggling as I was, maybe it's time to get out the pencil and slide rule and go for your own light-bulb moment.  But as for me, it's time to turn off the light-bulb and go to bed!

BMI/BMR Calc  Now v. Goal, 10/2/2010
Multiply height in inches by 2.54 to convert inches to centimeters. (180.34) 1.8 meter
Divide weight in pounds by 2.2 to convert pounds into kilograms. (95)

Divide weight in kg by height in meters squared to find BMI
w/(h*h)=bmi (current 29, goal 23)
h*h*bmi=w  (goal 145-165)

Female BMR = 655 + (9.6 x weight in kg.) + (1.8 x height in cm.) – (4.7 x age in years)
=655+(9.6 x 95) + (1.8 * 180.34) - (4.7 * 51)
= 655+912+324.612 - 239.7
= 1651.912 (current) [w/ 2000 cals exercise 1938)

w/4000 cals/wk ex = 2223.34

at Goal:
=655+(9.6*75) + 324-239.7
=655+720+324-239.7
1459.3/day (bmr at goal)

assuming 2000 cal ex a week, [2000+(1459.3 * 7)]/7 = 1745/day (bmr w/ ex)

Tips, Tricks and Friday inspiration

Today I need some inspiration, so I decided to assemble in one place some of my favorite tips and tricks. Maybe they will inspire you too! (The colored phrases are clickable links)

There are lots of useful reminders in Weight Watchers "25 Little Tips for Big Weight Loss"

The End of Overeating (Kessler). A fascinating story of what makes a craving tick and how "big food" is contributing by working hard to feed my cravings. I have started re-reading this book this week.

Here is a PBS Documentary, "Fat, What No One is Telling You." It's very thought provoking and full of news from research, but don't watch it if you're feeling hopeless. It's food for thought but not edited in an encouraging manner. Therefore, I'm recommending it with some reservations.

I have a favorite podcast - Fat 2 Fit Radio -- which segues perfectly with Spark. They have a good BMR (basal metabolic rate) calculator. I found instructions for calculating this in lots of places on the web, but the simplest way was to follow the instructions I found at Fat 2 Fit.

My commitment through the weekend is to review all these tools and to stop moping about. I'm healthy. I'm halfway to goal. It's within my control. Time to stop whinging and start fighting!