How Many Calories?

Now it is time to get serious about reaching your desired weight. Time to get healthy! It’s a lifestyle change to forming healthy habits.

Do you know if you are overweight? Use this calculator to determine your BMI.

What should I weigh?

This was a very scary number for me. When I first started my diet at just under 200 lbs, my goal was to lose 35 lbs. That was what my doctor said he would be happy if I lost that much. Boy, was he surprised when he saw me a year later!

Because I formed “habits” instead of just dieting, the weight came off at a steady pace. Out of curiosity, I kept going. That’s how I was able to lose 70 lbs.

According to the ideal weight calculator, I settled in the middle. “Based on the healthy BMI recommendation, your recommended weight is 107.8 lbs – 145.6 lbs”Yup, a big difference from 200 lbs.

When you look at the weight I settled on around 130 lbs, it was more weight than the low boundary for my age/gender/height/weight. I settled in the middle because I enjoyed life of eating out and with dessert. I just found this plan and habits I’m sharing with you that helped me to maintain.

Start with a small goal. Work towards what is the high end of the weight range for what is your ideal weight is to be according to this ideal weight calculator.

Know the numbers?

You won’t be successful without knowing your boundaries.

  1. How many calories are you eating now?
  2. How many calories will you eat at your desired weight?
  3. How many calories should I eat to lose weight?

I found this simple calorie intake calculator that provides you an idea of:

  1. where you are now,
  2. where you want to be, and
  3. how to get there.

Play a little with the calorie intake calculator. Jot down the numbers on a piece of paper as you answer these questions:

  • Answer the questions (gender, age, weight, height) using your current weight.
  • Be honest with your current activity level. Look at low activity (for rainy days or days working at your desk) and at moderate activity (normal days with walks).
  • Are you eating more calories than they recommend for maintenance?

Ignore the losing weight fast. If you are in it for the long haul towards healthy habits and getting in shape; going slow and easy is the best way. The only time I used the losing weight fast was on days I was sick. I would make sure I ate the minimum for low activity days. If I consumed only that amount of calories for more than a day, I would be so stressed with cravings that I would eat everything in site! Usually eating around 3,000 calories. That would blow at least a week’s worth of dieting!

Start recording what you eat?

Do you know how many calories you eat? We are going to start doing that now.

Using the smartphone app for weight lose (I use Noom) to record what you eat, enter in everything (except spices). Most apps have a food finder. Let’s say you had chicken parmesan for lunch.  Search for it and select the size. The truth is, your eyes are misleading.  Always select a slightly bigger size than you think you ate. We will get to weighing your food in a later post. For now, the healthy habit is to record what you think you ate.

At the end of the day, see if you are in the calorie range of your desired weight. If you are like me, probably not. No fear, we’ll start to work on that next week. For now, just start recording everything you eat.

Be honest. Include that cookie or Jaret’s Stuffed Cupcake. You are only fooling yourself if you don’t. Just imagine how great it will feel when people see you AFTER you reached your goal!

How are your daily to do’s?

Are you still gaining weight? I did when I first started. In fact, I did this time as well. This is a lifestyle change. You are forming healthy habits. The weight, as we add a new healthy habit each week, will come off. Just stick with me. Follow your daily to do list.

Get Back In Shape To Do List

  1. Weigh In DAILY (recording the date/weight)
  2. Increase your steps every day by 250.
  3. Eat your meals within 12 hours.
  4. Drink 64 oz of water a day.
  5. Record what you eat.

Motivational Reminders:

  • Healthy habits help you lose and maintain a good weight and health.
  • A scale is just the provider of information to help you make healthier choices.
  • Don’t just eat more calories; earn them!
  • Flush out the bloat.
  • Know your calorie boundaries.

Welcome to the journey to better health! You can do it!

About Pat Ferdinandi

Digital Visuals Strategist & Creator

Viditude! Montclair NJ 973.619.9353