I’m young, I must begin to take this very serious. I’ll admit…for the last month despite weight loss. I’ve been eating some things I shouldn’t have, it happens and it’s okay to make mistakes. You just have to learn not to make this a habit and NEVER GIVE UP. I’m in a house filled with fattening food. I don’t live alone. There are others here, and I can’t tell them what to buy…They know I’m on a lifestyle change, but I must be strong. I’m an adult I should learn more self-control anyway. With a kitchen filled with Debbie Snacks, frozen junk foods, chips and sodas. At times it can be hard to resist. I do indulge but I always catch myself. I suppose my mantra is “You’ve struggled with your weight your whole life, you’re young, you don’t want to have to go through this anymore.” So with that I keep myself in check…I notice I’m always feeling weak and tired. I lack energy. I’ve decided to get my life routine on track.
What I’ve Done/ Am Doing
I found my current BMI (Body Mass Index). It’s best to use a chart that goes by body frame. Typical BMI charts don’t take in account of a person’s body frame. Since standard doesn’t fit every1.
One easy way to determine your body frame size is to wrap your thumb and major fingers around the smallest part of your wrist.
If this method doesn’t appeal to you, and you want to be more exact you can click here. Now the chart in the featured image should make sense.
- If the fingers overlap you are a small frame.
- If your fingers just about touch your are a medium frame.
- If your fingers don’t touch you are a large frame.
Also, I found out my BMR (Basal Metabolic Rate). Our bodies burn a certain amount of calories just to function. The bigger we are the more calories are needed to maintain our bodies at that size. As you’ve observed from information you’ve gathered over years…the body is like a car..and food is our energy or “fuel.” So if you intake fewer calories the body will reduce it’s self at a size to maintain the fewer amount.
In example: A female who weighs 120, and is 5’4”, age 21 would have a BMR of 1379.1 (Meaning her body automatically burns 1379.1 calories)
A female who weighs 250, and is 5’4”, age 21 would have a BMR of 1944.6 (Meaning her body body automatically burns 1944.6)
Calculate your BMR.
With all that in mind, I’m making lifestyle changes. Choosing better foods and counting calories. I keep a notebook of everything I eat and the calorie amount of that. When counting calories keep in mind of everything you use to prepare your meals, real nutritional information usually found on the back of an item. Be sure to pay attention to “amount per serving” If a pizza item says it has 340 calories per serving, and 2 servings with in that item. Then if you eat half you get 340 calories, if you eat whole you intake 680 calories.
I’ve began eating 6 small meals a day. Ranging in 200 – 300 calories per meal. More info on this here. The benefits of this includes:
- Increase in metabolism
- Burn calories with the Thermic Effect of food
- Maintain peak energy levels
- Build muscle
- Reduce hunger
I’ll also make healthier choices for each meal as well. And my only beverage is water and sometimes 100% juice (not the sugary cocktail stuff). I also make sure I eat healthy calories rather than dead calories found in sodas and junk food. I’ll eat balanced healthy meals that include proper servings of fruits, vegies, proteins, fibers and other much needed nutrients.
An idea of my daily plans:
Wake up
Work-out for an hour (This can be a variety of activities)
Eat breakfast
Eat mid-morning meal
Eat lunch
Eat mid-afternoon meal
Eat dinner
Go for a walk
Eat mid-evening meal
CW: 249 (I’m bloated =[) (3 pound gain)
SW: 255
I hope this info helps you all as it has helped me. Good luck every1.
