Before Photo only w/ question

[flashgal24]

I am 5'8" and 192. This is week one photo (hence the one finger). Tell me, do you think when I get thin and tone, will I have loose saggy skin, or am I still within a reasonable size, that most of it will go back to normal?

[flashgal24]

Also, I am averaging consumption of 1200 to 1300 calories per day (1282 today). And I am burning 2800 (2796 today), which gives me a deficit of 1500-1600 per day (1514 today).

[swanso5]

1 - if youe consistently but long term your skin will be fine but....

2 - at a cal deficit of more then 50% you won't be fine

[Mystik]

Don't maintain such a large calorie deficit. Your body will go into "starvation" mode and start storing the few calories that you have as fat for energy. Increase your caloric intake to at least 2000-2100 per day but 2400-2500 would be better.

[Boss Man]

Dittto on the calories.

The other problem and you're typical of a lot of people in your situation, is people start eating healthy and then go for small portions too, sometimes eating things like a Slice of Bread, for Breakfast, or a Peach for Snacks, or a few Beans and some Salad for Lunch as examples.

Surprisingly, this could for some, yield less Mineral, Vitamin and Amino Acid content in the diet, then when they ate foods with loads of Sugar, Salt and Saturates in them, as it's virtually impossible to eat anything that is 100% crap content.

For example, even if you ate little ballbearing sized balls of Lard with a fatty Chocolate covering on them, you'd probably be eating a little good Fat, Fat Soluable Vitamins, (A, D, E and K), Protein, Carbs, Calcium and Catechin Anti-oxident in the Cocoa.

So you could actually be depriving yourself of quite a bit of good nutrition, when sacrificing a lot of the crud as well.

That's why increasing portions of healthy food, is vital to help with things like Bone density, Brain function, muscle mass preservation, etc etc.

Too little could cause, as stated, Fat preservation, and possible weak metabolism, leading to possibly more fat increases and issues with weakened muscles and Bones.

What you're proposing is perfectly possible and visa vie the loose skin issues, providing your weight loss was not silly amounts per week, then you'd be fine. At your weight 2lbs a week should be a target, although be aware anything less than that might indicate you're doing something wrong, or not doing enough, but you could in that instance, be gaining a bit of muscle gain too, so don't get down on yourself, if you're losing a bit less than 2lbs a week, as it might not automatically be a negative thing .

[flashgal24]

Ok, well I posted this on Wednesday, but the 192 weight was from last sunday (today is saturday) and I weighed in at 189! I have been consistently in the 190's for two years. I am going to step the calories up a bit, to about 1400-1500. And try not to over do it at the gym. I am definitely new to this. I have gone exclusively to water and crystal light for beverages, and food have been healthy. Last night I had about a 5 oz piece of baked chicken, with steamed carrots and cauliflower. breakfast are instant shakes, with 50% of the protein, and vitamins and minerals required for the day. So an average day for me food-wise (lately) would be the instatnt-brakfast shake (220 calories) (maybe w/ a fruit) right after a workout. Then about 2.5 hours late I have a 100 calorie snack. Then for lunch I have a fresh-fit sub from subway (with meat, lots of veggies, and no cheese or mayo) or a lean cuisine meal ( both around 400 calories). Then in the after noon I have another fruit as a snack, or maybe a light yogurt (110 calories). And then dinner, I try to balance out. One serving of meat, one vegtable, and one starch. And then I treat myself (maybe) to a desert... usually skinny cow ice cream waffle cones (150 calories). I have worked out every morning alternating cardio one day and then circuit w/ weights the next. I am going for 30-40 minute brisk walks during lunch 2 or 3 times per week. And twice this week, I have worked out in the afternoon also. step aerobics once and circuit w/ weights the other time. Does this sound like too much? Where can I make corrections?

[swanso5]

- the shake minerals per day requirement thing is total shit, you need more then a shitty shake, a lot more
- don't exercise on an empty stomach
- no starches except for the meal right after training
- meat and veg for all other meals

[Boss Man]

Amen on the shakes. Some of those things might be Micronutrient rich, but may be low calories, so low cal ones don't promote satiety, just potentially pointless snacking, plus it';s liquid, it will digest more quickly than a solid, again, not helping to promote satiety.

If you want a good Break fast option rich in minerals and nutrition try this.

1 Bowl Whole-grain Cereal with Skimmed Milk. Low Sugar Pro-biotic Yoghurt, small portion of Berries, 3 Egg Whites and a Yolk.

Give Fruit about 10 minutes to start digesting, to reduce impedence of the digestion by other foods.

This meal contains Beta-glucan, B Vits, Anti-oxidents, Vt C, Vit D, Gut Bacteria, Fat Soluable Vitamins, Lutein, Copper, Iron, possibly more besides. More filling and better for satiating yourself.

[Boss Man]

Yes on the Iron and Vit C.

Also Calcium and Vit D.

Copper and Iron.

Yes, to Copper and Zinc, though no to too much Zinc, as it might cause issues for Copper.

However some people now believe cognative ability in children, and boosted bone density for many people, could be achieved with something like Sythetic D, in light of many people never getting 15+ minutes, consistantly sustained exposure to sunlight, however as Les said, Synthetic = less usuable in an in vivo state, that's not factoring in some supplements being less digestible than others, possibly due to the manufacturing process or the coating used.

[swanso5]

vd does need to be supp' more then likely...the most deficient mineral in the world now

[cassiegose]

vd does need to be supp' more then likely...the most deficient mineral in the world now

Yeah I just read that yesterday. Interesting. Seems like every health and fitness magazine that i pick up lately has an article on the importance and benefits of vitamin D.

[Boss Man]

D can be found in Fats, because it's a Fat soluable yes.

D can be made in people but only with 15+ minutes exposure to sunlight, which Cholesterol helps to make happen.

Unfortunately many people cannot acheive consistent exposure like this, meaning it sometimes may happen for many but not enough.

Actually eating properly doesn't always negate the need to supp. Many people believe Vit C requires supplementing, as it's the worst vitamin to eat a lot of.

The highest carrier is Pink Guava at 165 mg's, then it's Broccoli at around 130-140, I think per normal sized portion, then lower down stuff like Tomatos, Potatos etc etc.

Some people dose as much as 2-3+ g Vit C a day. Imagine having a 2g dose of Vit C daily from food?

You'd need about 10 Pink Guavas, and 4 large Potatos / 2.5 Broccoli portions a day, which is a bit much to expect most people to eat.

The RDA is around 75-90, one of those numbers is the Female one, one , but many think that's a bit weedy as an intake, (10mg's will be enough to avoid Scurvy), but realistically, even having an RDA 5x greater, would put pressure on people, who eat well and in the right portions, to eat more of certain foods than might be desirable, and people don't want extra stress to eat well, or be told, you MUST supplement, which is not why RDA's are designed, so people feel guilt tripped into supplementing.

I'm sure RDA's aren't designed to subtly wean people onto Supplements, unless there's a sneaky conspiracy people have missed.

[YRadatus]

Depends on how fast you lose the weight, if you are consistent with your diet and EXERCISE EXERCISE EXERCISE your skin will shrink back up.
Here are some dieting tips i follow on 1,200 diet that actually get me under 1,200 and make eating out less of a hassle. Also for places you go regularly just check out the nutrition information online and pick something under about 400 calories, or modify it before you get there so when they ask you "would you like to add extra gravy" you arent tempted. Think about it this way, if you eat it, you have to burn it off. sister is a model and she has been helping lose weight.
I'm also cutting down to 1200 calories a day but i found a great cheat to eating heatlhy any eating out is to go for the "kids menu" half the time. EATING OUT: Also, you don't need to eat blah and boring. For example, you could go to Qdoba and get a kids chicken naked burrito with cheese sour & cream and rice at just 320 calories! It's also super filling. Noodles & Co. also has an under 400 calorie menu that is DELICIOUS. Even at Panera Bread they have A chicken ceasar salad that is only 410 calories. HOME COOKING: For a filling and delicious snack, you can grill chicken breast on a skillet with soy sauce (Delicious) and slowly eat it with Unsalted Whole Nuts. DESSERT & SNACKS: Prepare Crystal Light and buy a popsicle making tray. Pour the crystal Light into the popsicle (or ice cube) trays and keep for those sudden cravings. Super low calorie and slowly sucking on the ice or popsicle takes much longer, therefore tricking your mind. Also, the cold makes your metabolism shoooooot up. Also, you can do this with regular water. Also you can freeze blueberries and other berries. By freezing them you must eat them slower and it's much easier. KICK THE CRAVING: Get out and do something, by keeping yourself busy you will get your mind off the cravings. Plus, you burn calories along the way. Plus by adding alot of spices and nuts, you stay fuller and more satisfied longer. One crazy trick i use to kick cravings is everytime i have a MAJOR craving, and am already on way to the kitchen, or anything i "reward myself" for not going downstairs by jogging in place for 5-10 seconds. This way i acknowledge i have a craving and i jog it off. For some reason i feel WAY better afterwards and i forget about craving and craving goes away for a while until next snack or meal. I would really recommend this to anyone. ALSO IT BURNS SOME CALORIES which is a huge boost. This way instead of feeling guilty for eating you feel so great about yourself and it keeps you way motivated. GOOD LUCK TO EVERYONE. And remember, just find creative ways to make yourself eat things slower. Also, NEVER EAT IN FRONT OF A TV, you will never actually pay attention to when you are full and youll find yourself going back down to the kitchen..