daily intake numbers??
I find maintenance numbers would be different for each person depending on many factors like activity level, etc.
My personal recommendation would be:
To lose the weight go with 800 calories per day, 50% of the calories from protein, 5 days of cardio per week.
To maintain, start with 1400 calories, NO LESS than 40% of the calories from protein and mix strength training with cardio. Change the intake by 200 calories if you find yourself gaining or losing at the end of each week.
My personal recommendation would be:
To lose the weight go with 800 calories per day, 50% of the calories from protein, 5 days of cardio per week.
To maintain, start with 1400 calories, NO LESS than 40% of the calories from protein and mix strength training with cardio. Change the intake by 200 calories if you find yourself gaining or losing at the end of each week.
What were you eating before you regained? That should give you an idea of where to start. 1400 a day is too much for some people but too little for others.
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Mary Catherine
on 8/21/10 7:55 pm
on 8/21/10 7:55 pm
It depends on how much you want to weigh. You need about 10 calories per pound of body weight to maintain that weight. So if you want to weigh 140 pounds, then try to stick to 1400 calories. 120 pounds needs 1200 calories. 80 pounds can be maintained on 800 calories a day.
Most of the time going far below what you need for your body results in quick weight loss that comes back rapidly when the person no longer stays on the low calorie diet.
A sensible weight loss is about two pounds a week maximum.
The best way for most people is to follow one of the free online programs like fitday, thedailyplate, or spark people. I personally use http://www.thedailyplate.com
It will track your food, exercise, and computes how many calories you should consume to reach you goal.
Most of the time going far below what you need for your body results in quick weight loss that comes back rapidly when the person no longer stays on the low calorie diet.
A sensible weight loss is about two pounds a week maximum.
The best way for most people is to follow one of the free online programs like fitday, thedailyplate, or spark people. I personally use http://www.thedailyplate.com
It will track your food, exercise, and computes how many calories you should consume to reach you goal.
My surgeon has his patients work up to 1000-1200 calories per day by one year out and thereafter. I've been there for 8 yrs. I try to stick to the 1000 amount and adjust it to my activity level. My carbs were to be "good carbs" and below 45 gms per day, sugar was to be under 30 gms per day and I've tried to use that as a guideline since hitting goal at 11 months out. See what your doc says, or journal your intake for a week to see where you're at. Remember lots of water and kick up the exercise to lose.
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