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Still working through break up, and getting my head around getting back into society. I feel like I just don't know what I am doing with myself anymore. I have anxiety on a level I just don't even understand.
For the weight loss: I know what I have to do to eat right and lose weight. Somehow I am just not doing it. I think I am struggling with taking care of myself overall. When I look at the number of calories I have to eat to lose without exercise I am overwhelmed with the lack. What do I do to refocus? I think I have to add walking as a calorie-burner and get that as a schedule. It's a mile to the coffee shop so 2 miles, 200 calories round trip - call it 800 calories average walking. Then 3 or 4 days a week I go to classes at the gym, supposedly 300 calories at a time? Call it 600 calories for the week if I go to 2 weightlifting classes. Will ignore any others, as simple bonus.
So if I stay under 1000 calories a day, and stay consistent with the exercise, I should be able to have a deficit. Eating 1000 should give me a 200 calorie per day deficit. Exercise/walking should give me a 200 calorie per day deficit. Total 2800 calorie deficit for the week would be half a pound or so.
Here's the plan:
1000 calories per day, planned out and logged.
Walk 2 miles every day.
Go to the gym Monday and Wednesday for weightlifting, plus at least one other class. Tuesdays there is yoga which is good for my mental health. Friday there is Zumba.
Half a pound a week is 13 pounds by the end of the year. Go me!
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1163 kcal
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Gord: 49,01g | Prot: 54,50g | Carbs: 100,99g.
Café da Manhã: Fresh & Easy Black Cherries, Almonds, Kirkland Signature Unsweetened Almond Milk. Almoço: Kirkland Signature Extra Lean Ham, Mayonnaise, Franz Brioche Buns. Jantar: Famous Dave's Corn on The Cob, Curly's Meaty Baby Back Pork Ribs, Chicken Drumstick, Lettuce Salad with Assorted Vegetables. Lanches/Outros: White Table Wine, Yellow Cake (with Vanilla Frosting). mais...
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1693 kcal
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Exercício:
Musculação (Moderado) - 1 hora, fitbit measure - 23 horas. mais...
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 Comentários
❤️ It isn’t easy. I’m in your corner.
30 jun 21 por membro: Johanne
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Good Luck with your plan. Just don't put it in concrete. Leave yourself room to breathe and adjust as necessary.
30 jun 21 por membro: jeannieselby
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best of luck you have your plan stick to it ☺️
30 jun 21 por membro: ridemariel
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You have fat stores to burn, so I really don't think 200 cal deficit is enough to make your goals. Its not just about eating less than what you burn, its about what you start with to burn as fuel which is stored in your bodies fat deposits already. This is why 200 cal is pointless and will lead to failure. You would be surprised how very little you burn in an hour long exercise class with the average persons effort, especially somebody who is unfit and no sporting physique or muscular tone to start with... 300 per class is way to much for this type of activity. 200 calories for a moderate walk to the coffee shop sounds excessive also... You are really overestimating the amount of burn from every day activities. An 8km run over 5miles burns just 500 cals at moderate running speeds (about 40 min run).
30 jun 21 por membro: Bandrai
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30 jun 21 por membro: jimmiepop
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Abba sounds like a great plan to me ! You can control how much energy you take in but it is almost impossible to calculate how much we will burn. It sounds like you have lots of activity planned which is great. But don't be surprised if in the first week or so the scale goes up instead of down. Being much more active you will have some inflammation which will go down quickly as your body adjusts. Good Luck !!
30 jun 21 por membro: crazycatchick
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@Bandrai the deficit should be 400 a day by the calculations
30 jun 21 por membro: abbadabba
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My input: choose your caloric intake, keep track of your activity (mainly steps, but also just note how much time you've spent on various activities) without trying to estimate how much energy is being expended, and see how it's working for you. It is very hard to calculate caloric output from exercise as it depends not only on your weight, but how hard you are working (limited by how hard you can work/how skilled you are) and how much time you are actually moving (some so-called high-intensity classes have people sitting or standing around half the time...so in effect they are working 10 minutes at moderate intensity and not doing anything for 10 minutes). Adjust your caloric intake as needed.
30 jun 21 por membro: LaughingChevre
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I also think all the classes sound like a good idea. Good for you physically, mentally, and socially too. You'll probably find something you love, get really good at it, and it will be part of your healthy lifestyle.
30 jun 21 por membro: LaughingChevre
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I’ve heard it’s unhealthy to go under 1200 calories per day. I think you take your weight X 11 and go under that for calories deficit.
30 jun 21 por membro: StormsGirl
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I second what Angela said, under 1200 is considered unhealthy. And multiplying your current weight by 10-11 (9 to be aggressive) should give a good estimate. Good luck in your journey.
30 jun 21 por membro: cindylynnwho
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Abba - My Fitbit tells me I typically burn about 1300 calories a day, 1500+ If I walk 2.8 miles in 70 minutes. I don’t know if there is any science with it. I’m 4’11” tall and I have been overweight and sedentary my whole life (70 years). I’m awkward with everything and don’t have any eye hand coordination. I tried bowling once and couldn’t keep the ball in my own lane.
From my POV (point of view) what you plan to do will work for you. I do rely heavily on logging my food, watching my pie chart and keeping my carbs under 10%.
30 jun 21 por membro: Sarah1950
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