I've posted this for at least 3 people by now, and I got sick of going looking for it again and again... I assume I'll need it again to help someone, so here goes!

Might not look simple... but it's only to get started, it get's easy once you've done this groundwork.

Working out how many cals to eat per day

Just do me one favour and don't eat too little. Here's how you work out how many calories you should be eating to lose weight:

Google "BMR" to get your Basal Metabolic Rate (how many calories to consume to maintain your weight if you were to lay about and do no exercise all day... then the Harris benedict equation (adds in your level of activity, to figure how many more calories you need due to how much you exercise) to get the amount of calories needed per day for you to maintain your weight on your average week (exercise included).

The general rule of thumb to LOSE 1 pound a week is to decrease your maintenance calories by 500, or to LOSE 2 pounds per weeks, decrease by 1000. NO MORE THAN THIS or you will NOT have energy for all your exercising and your body will not thank you!

Sometimes makes it a bit simpler if you figure out how many portions of each (protein, starch, veg, fruit, fat and dairy) you can have per day... then you can just set up a tick list of portions broken down into the meals/times you would usually eat them at.

Counting calories, the easy way

Calorie counting can get tiresome

I just go on average calories per portion...

1 starch = 70 (1 slice bread, half medium potato, half cup cooked grains(rice/quinoa)/pasta, 3 health type crackers.)

1 protein = 100 (1/3 of the flat solid part of your hand (palm) when it's facing up or about 100g / 1 cubic inch, or half a cup of pulses or beans like lentils or chickpeas)

1 fruit = 70 (1 cup fruit, small apple, small banana)

1 fat = 50 (1 tsp of any regular mayo/ creamy sauce/ oil/ butter/ margerine, double this for medium to lowfat variants, and 2 tblspns for light salad dressings)

1 veg = I don't count these, just keep yellow or starchy veg to 1 portion at at time.

1 dairy = 100 (these count as protein too. 1 cup lowfat milk, 1 cup yogurt, 1/2 cup cottage cheese)

So if you want to stay under 2000 per day... And keep your ratios:
Protein (includes dairy and beans and pulses) 40%
Carbs (includes your fruit and veg too) 40%
Fat 20%

To find out how many portions of protein you should eat per day, calculate 40% of 2000.
= 800 (this is how many calories of protein you should consume)
Divide it by 100 (1 portion), and the result is roughly 8 portions of protein per day, 3 of which are dairy.

To find out how many portions of carbs to eat, calculate 40% of 2000.
= 800 (this is how many calories of carbs you should consume)
I would take away about 100 cals to account for all the day's veg (as I do not count it), then split the rest of the portions between starch and fruit.
800 - 100 = 700
Divide by 70 to get number of portions (fruit and starch are the same amount of average calories)
700 / 70
This gives you 10 portions of carbs for the day. 6 portions should be starch and 4 should be fruit. (remember that fruit is often 2 fruit portions at a time, as with a biggish apple)

To find out how many portions of fat to eat, calculate 20% of 2000.
= 600 (this is how many calories of fats you should consume)
Divide this by 50 to get number of portions.
400 / 50 = 8
You should take in 8 portions of fat per day. (remember it includes the oils you cook with, and the fat content in all the rest of your foods...)

Phew, hope this is making sense!

Now you've got all your portions for the day:

Protein = 8 portions
Carbs = 10 portions
Fat = 8 portions

Break these up into the food groups as I had above:

Protein = 5 portions
Starch = 6 portions
Fruit = 4 portions
Fat = 8 portions
Dairy = 3 portions
Veg = unlimited (except for starchy or yellow/orange veg)

Now go work out a meal plan for yourself, picking and choosing portions and arranging them into whatever suits you (with your schedule!)

Really hope this helps!

Spifftastic!

You sure do know your stuff, missy!!

Thank you for posting that, Anke. I need to stop being so lazy and make an eating schedule/diet for myself. I get into routines and then I blow them due to lunches out or weddings. I just need to accept to do not have utter control over my life.

Not a problem. Hehe, I've gone to a dietician since I was 10... kinda memorise everything after a few years

I'm seriously considering a career in health and nutrition due to my recent accomplishments though....

Anyway, I had a great weekend... just went a little over cals, nothing serious. Going to my weigh in tomorrow night and I KNOW I've lost... just wondering how much... I'm seeing 3 pounds!!!

Have a good one, Later!!

Okay, getting off work a little early... gonna take advantage to run while it's still light

I am doing it today, I have no excuses.

Have a good one everyone!

have a good run!!! Kick some butt!

Yay!! Go Anke!
Run run run!!

Great job missy!

Aaargh, I started running yesterday and my dog started following me... I was just like "screw it, I can run round my garden". We live on a pretty big property, so it takes about 1 minute to jog round the house at a slow pace.

So I did this, with "jumping jack" intervals. Swore to myself I'd get in 20 minutes cardio, and I did. I then did pushups, squats, crunches, etc... (I'm sore today!)

So, there was my pretty successful attempt at a home workout.

Me and my bf are playing hooky today at my place... Ciao!!!

Wow! Well done on the home exercise! Sounds like you did a great job! And it feels so good to feel sore doesn't it?? I will be beyond sore tomorrow, aftre being a lazy skunk for 2 weeks doing over 2 hours of exercise a day is bound to kill my muscles... but whatever it takes to wear the dreamkini with pride !
Camy

Good job on the exercise. I've been fitting in my jogging for twenty minute intervals, at least three days a week. I did slack this week, with my friend's wedding. And I've been so exhausted. I went yesterday, but I need to redeem myself. A 40-minute jog may be in the cards, if the weather isn't too brutal.

Wow, well done Deidre! And Camy, I LOVE being sore... when I was gymming regularly and had been going for about 6 weeks, I reached a point where it didn't get sore anymore... will have to figure out if I need to change things up when I reach that this time...

But for now, I'm sore enough, thank you!

........I know what you mean....I like being sore too, even though I know that being sore doesn't mean that you necessarily had a better workout.....I LIKE the REMINDER!!! .....

...GREAT job!!!

I like a little bit of stiffness/ soreness myself. It's a good feeling imo, and it reminds me of how hard I've been working in the gym, even when I'm not there

-Sam

hehe, so did some more body weight stuff yesterday (couldn't get to the gym).

I'll have to make a point of doing cardio this weekend... maybe the skipping rope...

Anyway, today my 5 day weekend begins But before that I need to get some work done, so here goes!

Thanks for stopping by Sammy and Alta! (btw, Alta, you are very inspiring )

5 day weekend!?! Fantastic!