Let Me Pretend I Understand...:)
OK, So I came across this post while researching some on the boards. I'm in need of some serious support/help/recommendations...I'm confused!
I am 5'6", 34, 155 pds. I am basically sedentary, though I am a school teacher so I am running around all day and don't sit a lot...but I have an 18 month old son and a very busy schedule and there is no time that I can find in my day to fit in any sort of exercise (hoping the weather will change up soon so I can go out for walks/start to run soon...). Yes, I am an avid runner and I am missing it very much. Haven't done it since a couple months after giving birth (read that - over a year ago). I don't run fast, but I do love to do a good 3-4 miles at a time, so that would be something I would like to incoroporate into my life again. But generally, there is pretty much no exercise in my daily life. :(
I have been primal since the beginning of Sept. At the beginning it was great - I lost about 6 pounds fairly quickly. Then nothing. And still nothing. I have struggled with weight my whole life - was about 212 at my heaviest (in highschool), and have done Weight Watchers successfully 2 times. I can't complain about it at all - I was very successful and loved the counting points and measuring foods - I think it appeals to my slightly compulsive nature in this area. The only thing that made me gain weight after losing it on WW was 1) stress eating after my husband was in a very bad car accident (he is healthy and wonderful now - thank God...he actually has lost 20 pounds since going primal with me in Sept - sooo annoying...haha!!) and 2) Not getting the weight off after the birth of my son (I only gained about 25 pounds while pregnant, but I am about 10 pounds up from my "healthiest"/lightest (note the quotes) when I was running and counting points on weight watchers...and I really want to get back to a more toned and lighter me that I know I can be. I was thinking about trying WW primally, but would rather not spend the money - and figured perhaps just tracking it on my own would be worth a shot.
I know I have to exercise - I have no metabolism to speak of...and if I do, the primal way just isn't getting it into drive. So, that recommendation I don't really need - I already know it. ;)
But here is what I am looking for:
If I want to count calories/track (I'm using sparkpeople) to see if I'm eating over what I should be, should I just track what I'm eating to see how I'm doing, or should I cut out calories (300-500/day) for weight loss and track that? What is everyone here doing? I did my calculations for daily intake [U]without[/U] decreasing for weight loss and this is what I got:
BMR - 1480 calories
Sedentary lifestyle brings that to - 1776 calories
Lean Body Mass - 109 lbs (I used an online calculator that asked for measurements of hips, forearm, waist, wrist...)
How should I calculate my protein/fat/carbs? I know Mark recommends half of calories from fat, but again, I just don't think my body can handle that so I'm thinking I should go a bit lower than that.
Side note, my husband and I are on a one income household so we budget every dollar and have very little money to spend on organic food/pasture raised meats, etc :( We do coconut milk only, eat no grains (basically...some wild rice once every couple weeks...), very little, if any "boxed" food, organic veggies if they are on the "dirty dozen list" but most of our meats are not organic and some are processed (like italian sausage) that aren't as good for us...but we just can't afford the organic/farm raised at this point, and frankly, I can only eat so much chicken, beef, shrimp (I hate fish and seafood, shrimp is all I can handle), pork before I need some change and go towards some processed stuff (bad, I know!). We eat lots of veggies, some nuts, butter (not ghee), very little dairy (I have some sour cream or a sprinkle of parm cheese once or twice a week - seems not to affect me as I cut that out completely and then reintroduced it and there was no change)...
OK, that was a lot of info...hope it is helpful and you can give me some ideas and suggestions! I really want to lose this last bit of weight, do it as primally as possible, and start feeling healthy and looking healthy again!
[QUOTE=winencandy;390620]I thought about this a lot yesterday. Then I opened up [U]The Primal Blueprint[/U] and did some reading. Got back to basics.
From [U]The Primal Blueprint[/U]:
[I]“These are the critical elements of the Primal Blueprint weight-loss approach:
[B]Minimize carb intake[/B] to control insulin production and enable stored body fat to be burned for energy.
[B]Optimize protein intake[/B] to preserve energy levels and or increase muscle mass while you exercise.
[B]Optimize fat intake[/B] to achieve high satiety levels, provide energy, and eliminate hunger.
[B]Engage in occasional Intermittent Fasting (I.F.) and deregulated meal habits[/B] to produce accelerated caloric deficits that lead to greater fat loss.
[B]Engage in a Primal Blueprint-style exercise program[/B] that fine-tunes your fat metabolism, builds/tones lean muscle, and accelerates body composition improvements without exhausting you.
[B]Avoid excessive regimentation or results obsession[/B] in favor of a long-term perspective. Assess results monthly and don’t worry about daily calorie counting or frequent scale measurements.
For those of you seeking detailed, quantifiable guidelines for your caloric intake, you can follow this simple formula that begins with obtaining a calculable level of protein sufficient to preserve lean muscle mass, strictly limiting carbs to an average of 50-100 per day, and using fat as the main variable to obtain your daily caloric needs.”[/I]
So, I tried it:
BMR = 1358
Lightly active x .375 = 509 Activity Factor (I'm not a heavy exerciser)
Total Calorie Expenditure = BMR 1358 + Activity Factor = 1867
Lean body mass = 98 lbs
0.7 protein factor: 98 x 0.7 = 68.6 g lets say 70, to make my life easier :) But I will try to go higher, but I'm not going to "stuff" myself to do it.
Carb Sweet Spot: 50-100g/day, so lets go for the middle – 75 g/day, but I will try to go lower.
1867 – 500 = 1367 calories / day
Desired protein grams = 70 (x4) = 280 calories
Desired carb grams = 75 (x4) = 300 calories
Desired fat grams = 85 (x9) = 765 calories
Total calories = 1345 (close enough)
These are going to be my goals.[/QUOTE]