Conference rocks::weight_control

	Andrea,

	I'd up that carbo percentage to 60-65% of total calories.

	To calculate how many grams that is, here's an example:

	If your daily caloric intake is 1500 calories, then
	carbohydrates should make up 900 of those calories (1500 x .60)

	To convert calories to grams, there are 4 calories per gram
	of carbohydrate.  900/4 = 225 grams of carbohydrates.

	
	Karen

    The "magic number" is 15.  So, if your ideal weight is 100 lbs, you
    would have to eat 1500 calories per day to maintain that weight, if you
    are reasonably active.  Note that current research sort of blows these
    numbers away a bit.  Seems to be that the most important thing in
    controlling your weight is not what you eat but what you do, how much
    exercise you get....

    There was a different magic number for men and women, I believe.
    
    alright, so give me an estimate: I want to maintain a weight of 145
    pounds, my excersize consists primarily of walking 5-10 miles a week,
    some nautilus as well as leading a semi-active life doing things like
    walking, dancing, etc...how many calories (roughly) would do that?
    
    Diana

    Weight Watchers really stresses not counting calories.   Period. 
    They're trying to avoid people saying "Hmmm...I can have 2000 calories
    every day, so that means I can have 1500 calories of 'real food' and
    2 candy bars!"
    
    WW encourages finding the maintenance point by adjusting what you're
    eating, as opposed to trying to figure out what you can eat through
    some formula.
    
    --Sharon
    

         Thanks for the suggestions!
    
         I'm an engineer, so I know that if I'm told I can have x calories,
    I'll figure it out to the nth calorie (if I've eaten 1499, and my goal
    is 1500, I'll find *something* that is 1 calorie ;-) ).  This time
    around I'm going to try for a calorie (and other nutrient) *range*
    instead of a specific number.  That way I think I'll be more
    successful.
    
         I guess I'm getting into this because I notice a little extra
    weight.  I don't want to be really skinny; in fact in my line of
    "leisure activity" (small farm) I need a lot of muscle and a few extra
    calories as I burn quite a bit off every day, despite my desk job. 
    However I have noticed that I've gained a few pounds of actual fat; I
    do have some more leg and arm muscles since getting into the farm
    business, but I also have a "spare tire" that I'm ashamed of.  Me
    thinks being on the Pill doesn't help in the weight-gain area, but to
    me it is not an option to go off it.
    
         So I guess I'm looking for some guidance.  I'm sure I eat more
    fattening things (like pasta) than I should.  I also know I don't get
    that much protein, mostly because of our finances.  So I'm trying to 
    re-org my diet a little bit, drop a few calories to make up for that 
    "spare tire" and generally just do a better job for myself nutritionally.
    
         				- Andrea
    
    P.S.  Anyone know how much is too much cholesterol?  My blood
    cholesterol is 188, which is good (I'm going to be 30), but because of
    my egg-laying hens, I'm tending to eat more eggs which may or may not
    be good.  Is there a level that is "too much" (I'm sure there must be)
    and, if so, what is it?

    >     So I guess I'm looking for some guidance.  I'm sure I eat more
    >fattening things (like pasta) than I should. 
    
    Actually pasta isn't "fattening" (read; bad for you.)  Current
    nutritional thinking is that the bulk of your diet should come from
    complex carbos - breads, cereals and yes, pasta.  The thing to watch
    out for is what you put *on* the pasta.  Lasagna noodles are fine, but
    the cheese, meat, etc can be a killer.  
    
    Also, gram for gram, carbohydrates have fewer calories than protein.
    
    >I also know I don't get
    >that much protein, mostly because of our finances. 
    
    You really don't need nearly as much protein as was traditionally
    believed - I don't know what your diet is like but you probably get
    plenty of protein.  Also, there are inexpensive (read: non-meat) forms
    of protein, such as beans (mmm!  half of my diet is beans) and whole
    grain foods such as brown rice, and of course tofu.
    
    D!

    
    WW also have the gall to suggest WW food - manufactured by Heinz, the
    same people who own WW of course.
    
    Hmm.

As for the magic numbers, the ones I've heard are 15 cal/lb for someone who
has never been obese, and 10 cal/lb for someone who has.  These are, of course
gross generalizations.  Use them as a guide, then figure out what works for you.
Remember, too, that over long periods of time, your metabolism adjusts (and
over short periods of time, it reacts).

Also, I agree with D!.  The US has a history of overindulging in meat (as 
compared to other countries).  I remember the dietician saying 2-3 oz of meat
per day was sufficient.  Also, remember that you can get a lot of protein from
grain+legume combinations.

Oh, by the way, I understand Oprah went on Weight Watchers even before Optifast.
On WW, she never lost the weight before giving up.  According to a lot of folks,
that means that WW is just another bad diet that doesn't work either.  (wink!)

					-JP

    ANYTHING works, provided it is a) reasonably intelligent and limits
    calorific intake, b) you stick to the rules.
    
    	- andy

Amen to that Andy!  It just amazes me to see how many folks don't have the 
common sense to understand that fact.

Well, I got an answer to my own question, re: estimated calories...

I went to see Nancy Clark, a nutritionist who is nationally recognized for
her books and columns on sports nutrition, and she took my body-fat %,
asked me questions about my weight history (both personal and genetic), 
level of exercise, lifestyle, etc and gave me a number.

To maintain 145 pounds, 15% of which is fat, for me (a 5'9 woman with
a reasonably active lifestyle) takes about 2000-2300 calories. I
was *very* surprised that it was so high, but I will give it a shot.

Diana

    I think she may be mistaken. In saying that I'm playing down my
    surprise by 100%.
    
    In fact I'm bloody amazed. 2000-2300 keeps me trim(-ish) and I'm a 6'
    2.5" 36 year old male. 
    
    	- andy

    No offense, but I've found information from professionals (especially
    ones with the sort of reputation that Nancy Clark has) to be more
    reliable than stuff gleaned off the net or from friends.
    
    Anyway, I think I could stay at the current calorie level I am at and
    maintain, but I won't be able to build muscle (which I am trying to
    do.)  Could it be that you could eat more than you do and still
    maintain?
    
    I am phasing in the added calories over the course of a month or two. 
    It isn't like I am all of a sudden pigging out.
    
    D!

    PS: Also, remember that the number of calories required goes down with
    age.  I am 23.  The handy-dandy little chart in the front of my calorie
    counter (which is, of course, not very useful) also concurs that I
    should be eating about 2200 calories.
    
    I don't know how much you weigh, but if you weigh, say, 170 lb, the
    chart says you should be eating about 2800 calories.  FWIW.
    
    Diana

    If I ate 2800 calories a day I'd be heading back to 300lbs.
    
    No offense taken, but get a second PROFESSIONAL opinion, because your
    advice sounds like it needs one.
    
    	- andy

    I guess this points out the variations.  For me, about 2300 calories a
    day, plus walking about 25 miles per week keeps me at around 225 lbs. 
    I'm 6'4" and 39.  I also found that working with weights 3-4 times per
    week for about 30-45 minutes made little difference in overall weight.
    In terms of history, I was at 356 lbs before I started OPTIFAST.  
    
    I guess you can see that, based on these actuals, I'm as suprised as
    Andy at the figures you give.  Add to that the fact that the women in
    my group without exception had to live with much lower intake levels 
    for maintenance than the men.  
    
    A couple of things, though.  I do get the impression your "moderately
    active" is a bit more than moderate, D.  And, your history may be very
    different from mine or Andy's.  
    
    However, I'm still suprised.  I'm looking forward to hearing your
    "actual mileage".  Keep us posted.
    
    				-JP
    

    Yeah, don't forget I was 320+ a few years back and now run 35-70 miles
    a week.
    
    	- andy

         Ok, I found from another source that the recommended limit on
    cholesterol is 300 mg. (or less) per day.
    
         Now, there's 4 calories in a gram of carbohydrate.
         There's 9 calories in a gram of fat.
    
         Please tell me how many calories there are in a gram of protein,
    and I can get going on my diet from there.
    
         Thanks!
    
    					- Andrea

    My nutrition book I just bought (which I love.  something T Corzine's
    Encyclopedia of Food Values) says protein has 4 calories per gram, but
    I've heard 7.  I'd also like to get the definitive answer.
    
    re: weight and calories.
    
    Our history could definitely differ.  As I understand it, the heavier
    you were before you started losing weight, the fewer calories you need
    to maintain, because no matter how much weight you lose, you will
    always have a higher % fat than someone of a similar weight who was
    *always* at that weight.  I've lost 35 pounds, which is a lot less than
    you - that could be a critical difference.  What is your % fat?  I'm at
    15, which puts me at quite lean, and I think that makes a big
    difference.
    
    re: "moderately active" - actually, that was her evaluation of me.  I
    would have classified myself as sedentary, or mildly active.  I walk
    5-10 miles a week, do daily push-ups, situps and toning excersizes, go
    dancing on occasion, live on a third story apartment and walk
    frequently in my "regular" life.  Other than that, not much...
    
    Anyway, I'll keep ya'll posted as I do this, and we'll see how things
    go.  :-)  I don't see much need for a second opinion, because in the
    end, this is a *testable* theory.  If I eat 2300 calories a day and
    start gaining the weight back, I'll stop.  
    
    I know one woman who has been to see her, eats 2000 calories a day
    (she's a couple inches shorter than me) and has been maintaining a 20
    lb weight loss for 2-3 years.
    
    Diana