How many calories

[Frenchmaid1969]

Do I need daily to be able to lose at least 2 lbs ....

If I set goal at 1 200 or 1 300 is this too low...

I absoletely need to get going with this I keep postponed but not good for health... if this help i'm 5"3, 45 year old and weigh varie between 176 to 178 I'm fat It need to go Its gross..

Thanks for everyone helps

[Boss Man]

I wouldn't advise teh cvaloric limitations you're talking about, because you might not get enough bone nutrrition and if you don't and your boens thin a bit too much, thne there could be an intolerance risk from cardio and or weights, that could created minor fracturing or other bone injury.

It would depend on how you could eat the stated amount of calories, in a way where could could fesibley get at least 75% of what I feel are the main bone precursors, like calcium, vit k2, vit d, magnesium and phosphorus.

I would increase you calories by a good 500-700 a day, but depnding on how you planned to break your caloric suggestions down into protein, carb and fat ratios, I'd suggest 20% of the added 500-700 a day being carbs and then the remaining 80% of the added calories being spllt 50/50 between protein and fats.

This would then stop you hiking up the carb content in your proposed plan, encouraging more carb to fat conversion.

[Frenchmaid1969]

I wouldn't advise teh cvaloric limitations you're talking about, because you might not get enough bone nutrrition and if you don't and your boens thin a bit too much, thne there could be an intolerance risk from cardio and or weights, that could created minor fracturing or other bone injury.

It would depend on how you could eat the stated amount of calories, in a way where could could fesibley get at least 75% of what I feel are the main bone precursors, like calcium, vit k2, vit d, magnesium and phosphorus.

I would increase you calories by a good 500-700 a day, but depnding on how you planned to break your caloric suggestions down into protein, carb and fat ratios, I'd suggest 20% of the added 500-700 a day being carbs and then the remaining 80% of the added calories being spllt 50/50 between protein and fats.

This would then stop you hiking up the carb content in your proposed plan, encouraging more carb to fat conversion.

Boss Man.... I feel dump.... I have no clue how to do this... I'm not sure if I understand properly... the increase of calories I do... but how do you break down the fat, carbs and to 20% and stuff.... I'm lost when it comes to those stuff... how will I lose weight if I increase calories to 1 700 a day sitting on butt all day except for coffee 20 walk sometime or lunch walk sometime too.... even then sometime I'm so tired that I go sat in the lunch room at coffee or lunch and sleep.... not good not good at all I don't know what going on with me Its weird I feel like this....

But I just started to take vitemin B complex
Someone told me I should take also Vitamin D3 and vitamin C I'm not sure If its important or not but... maybe I should try

[Boss Man]

There's nothing that wrong with taking either vit d3, (calcitriol), or vit c, (ascorbic acid), but I don't believe they will have any serious effects on weight loss though they are beneficial.

Incidentally, why did the person tell you to take them?

As for working out 20% of your stated calories, it breaks down quite easily.

1 gram of carb = 4 calories, regardless of whether it is simple or complex.

1 gram of protein = 4 calories, except Casein the stuff found in milk, as that is 8 calories per gram and digests more slowly.

1 gram of fat is 9 calories regardless of whether it's saturate or mono / poly fats.

If you want to work out what 20% more carbs represnts as part of the increase, then eating 500-700 added calories a day as stated, means you'd consume another 100-140 calories of carbs per day, so that would be 25 - 35g more per day.

[Frenchmaid1969]

There's nothing that wrong with taking either vit d3, (calcitriol), or vit c, (ascorbic acid), but I don't believe they will have any serious effects on weight loss though they are beneficial.

Incidentally, why did the person tell you to take them?

As for working out 20% of your stated calories, it breaks down quite easily.

1 gram of carb = 4 calories, regardless of whether it is simple or complex.

1 gram of protein = 4 calories, except Casein the stuff found in milk, as that is 8 calories per gram and digests more slowly.

1 gram of fat is 9 calories regardless of whether it's saturate or mono / poly fats.

If you want to work out what 20% more carbs represnts as part of the increase, then eating 500-700 added calories a day as stated, means you'd consume another 100-140 calories of carbs per day, so that would be 25 - 35g more per day.

She told me to take extra vitamin because I'm always tired and have no energies and I have bad allergies always congested and she think that immune system is low so she told me to try to boost it (and also go get vaccinated for the h1n1 stuff) but I won't to that I too nervous but 2 years ago I have very bad allergies and exzema on hands and also very tired all the time and was about to the weight I am not.... I clean diet no bread, no pasta no sugar at all well I eat nothing in canes nothing in box even salad dressing I made own, no coffee, no gum basically not much I cut all the diary product for a bit and introduce them slowly It was hard to do but then after 6 month I felt better more energy and no more congestion, no more eczema but then I'm not too proud cause I restart all of that so I FELD now I have to redo this all over again I think cause I gain weight and I'm back to where I was... so this is why she told me to take those and redo what I used to do... but it very hard not to eat bread..as soon as I took one piece of cake I was done the sugar addiction was back....

I think that even If people tell me that stay in between 1 200 to 1 500 cal and you won't gain weight even If I stay in there but I eat bread, pasta and any sugar I gain weight Its like body can't brake down those food...

[Boss Man]

Yes, because ultimately, it is a combination of what you eat versus how much.

1,500 calories consisting of 40% carbs from bread, pasta, potato, rice, parsnips, essentially high GI foods, versus 1,500 calories with 40% carbs mostly from fruit, legumes, low fat dairy, mushrooms and veggies, will have a different impact and could cause some weight gain or at least reduce or stagnate weight loss potential.

Immune system boosting is a good idea so yes vit C is a good choice.

[Frenchmaid1969]

Yes, because ultimately, it is a combination of what you eat versus how much.

1,500 calories consisting of 40% carbs from bread, pasta, potato, rice, parsnips, essentially high GI foods, versus 1,500 calories with 40% carbs mostly from fruit, legumes, low fat dairy, mushrooms and veggies, will have a different impact and could cause some weight gain or at least reduce or stagnate weight loss potential.

Immune system boosting is a good idea so yes vit C is a good choice.

ok I will start taking it but how much of vitamin C and D3 should you take do you know?

[Boss Man]

I'm not certain about d3, I think it's about 3,000 IU, but vit c can start with 500mg 1x a day, to 1g 2x a day or potentially more, but if you find vit c a bit harsh, try buffered as that is supposed to be better for people that do find vit c a bit harsh.

[Frenchmaid1969]

I'm not certain about d3, I think it's about 3,000 IU, but vit c can start with 500mg 1x a day, to 1g 2x a day or potentially more, but if you find vit c a bit harsh, try buffered as that is supposed to be better for people that do find vit c a bit harsh.

Buffered???? Sorry sometime I am still looking for some words what they really mean in English!

[Boss Man]

This will help explain things better.

Wisegeek article

[Frenchmaid1969]

This will help explain things better.

Wisegeek article

ok thx