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Adam
Thursday, March 28, 2013, 2:55pm Report to Moderator Report to Moderator

SWAMI 45% Warrior A+ ISTJ
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Since I am wanting to conform to the SWAMI as strictly as possible for optimum results and wanting to lose weight, I am analyzing my SWAMI for daily calorie consumption.  This week since starting from scratch on being 100% strict to all things SWAMI, I've lost 5 pounds.  This obviously has been mostly water weight and is common with me at the start of a calorie restricted diet.  

Anyway, I thought I would go through my SWAMI portions and give you all a breakdown and total of calories based on what the SWAMI says for portions.  With a few exceptions, all calorie data is coming from:  nutritiondata.self.com

Red Meat
Portion Size: A bit smaller than the size of your hand (3-5 ounces)
Frequency: 1 serving weekly.

So let's say I have 4 oz. of Goat.  That's 124 calories.

Poultry
Portion Size: A bit smaller than the size of your hand (3-5 ounces)
Frequency: 2 servings weekly.

I get things like Ostrich, Turkey, and Chicken.  So, let's say I have 4 oz. of chicken breast.  That's 124 calories.

Fish and Seafood
Portion Size: A bit smaller than the size of your hand (3-5 ounces)
Frequency: 4 servings weekly.

There is a wide range in calories in seafood.  Four oz. of cod is 92, while the same amount of salmon is 200.  So, I'm going to average them and say 150 calories from this category.

So, as you can see so far, I get some kind of animal/fish protein daily.  I am going to go with average daily calories of 135.

So moving on...

Eggs and Roes
Portion Size: 1 egg
Frequency: 7 servings weekly.

This is convenient as well.  Daily intake is 77 calories for one large egg.

Dairy
Portion Size: Milk: 4 ounces; Cheeses: 1-3 ounces; Ghee and Butter 1/2 teaspoon
Frequency: 4 servings weekly.

Let's go with cheese only from this category.  So, that would be 2 oz. times 4 servings, equals 8 oz.  Using gouda, we get 800 calories.  Divide by 7 and we get average daily calories of 114.

Vegetable Proteins
Portion Size: Nuts, Seeds: quarter cup; Nut Butters: 1 tablespoon
Frequency: 8 servings weekly.

Based on what C_Sharp has stated, I am to get 8 servings total from this category.  There is a wide variety here with varying calories per serving.  Pintos are very cheap in calories, while black beans are very high.  Then there are nuts that are even higher in calories.  To find a middle ground, I am going to average 160 (1/2 block of tofu) and 206 (1/4 cup of almonds).  So, the daily average would be 183.

Fats and Oils
Portion Size: 1 tablespoon
Frequency: 5 servings weekly.

This is easy.  Total is 120 x 5 = 600.  Divide by 7 and daily intake is around 86.

Carbohydrates
Portion Size: Grains, Cereals: quarter cup; Baked Goods: 1/2 muffin; 1 slice bread
Frequency: 3 servings daily.

Three servings of 1/4 cup dry brown rice, as an example, would be around 514 as a daily calorie intake.

Live Foods
Portion Size: 1 cup
Frequency: 6 servings daily.

Using turnip greens, 6 cups in a day would be around 108 calories.  Adding in the occasional high calorie avocado, let's say 150 calories daily for live foods.

Fruits
Portion Size: 1/2 cup Fruit or 1 medium/small sized Fruit
Frequency: 3 servings daily.

Pineapple, 1/2 cup, is 41 calories.  So, 123 calories daily.

Spices

I consider this next to nothing in calories, so I'm not going to count it.

Beverages
Portion Size: 6-8 ounce glass or cup
Frequency: 3 servings daily.

I usually have green tea, soy milk, and red wine from this category.  I drink Westsoy plain unsweetened soy milk which is 90 calories a cup.  I usually have around 4 oz. of red wine daily which is around 100 calories.  So, that's 190 daily calories.

Condiments
Portion Size: 1 teaspoon
Frequency: 0 to 1 serving as needed.

I'll use anywhere from 1 tsp to 1 Tbsp of tamari on a daily basis, maybe.  1 Tbsp is 10 calories.  I'll use 1 tsp of honey or barley malt daily, and that's around 20 calories.  So, let's say 30 daily calories.

Now, let's summarize and total the average daily calorie intake of my SWAMI:

Red Meat/Poultry/Fish and Seafood 135
Eggs and Roes 77
Dairy 114
Vegetable Proteins 183
Fats and Oils 86
Carbohydrates 514
Live Foods 150
Fruits 123
Spices 0
Beverages 190
Condiments 30

That's an average total daily intake of 1602 calories.

Exercise
Another vital piece of the SWAMI.  I have been doing brisk walking at the mall for about 30 minutes about 3 days a week.

So, with that, let's go to this website to calculate my daily calorie intake:  http://www.freedieting.com/tools/calorie_calculator.htm

Plugging in these values:

Age: 49
Gender: Male
Current Weight: 185 pounds (this is my goal weight)
Height: 6 Feet 1 Inches
Exercise level: 3 times/week

I get the following daily calorie recommendations:

Maintenance: 2420
Fat Loss: 1936
Extreme Fat Loss: 1480

With SWAMI recommending an average of 1602 daily calories, I am between Extreme Fat Loss and Fat Loss recommendations according to that web site if I was currently at 185 pounds.  That would have me losing even more weight even at 185 pounds.  I brought the weight down to 120 pounds on that site and I still wasn't even reaching the recommended maintenance daily calories.  So, I guess I will just increase my calories once I get down to 185 and monitor my weight on a regular basis, and adjust accordingly.

Anyway, no matter, I do remember back in the day on NutriSystem, they had me on around 1200 calories a day, which is very extreme.  I lost about 50 pounds in about 5 months on that plan, and felt horrible at the end because they were feeding me poorly and I had no concept of nutrition (nor did they).  Went back to eating normally and slowly gained it all back.  

As of today, I am at 248 pounds.  My goal is 185 pounds.  I have 63 pounds to lose.  The 185 figure is according to my medical doctor and according to various websites I have visited.  BMI is probably a better indicator.  So I went to this website:  http://www.halls.md/body-mass-index/av.htm

When I put in 248, I received a body description of Obese.  When I plugged in 185, I received a body description of In Normal Range.  Even plugging in 190 had me as Overweight.

Opinions? Questions? Comments?
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Goldie
Thursday, March 28, 2013, 3:11pm Report to Moderator Report to Moderator

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Sam Dan
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I agree the answer button regarding weight does not seem to budge.. I played with it also.  No good answer..

I think we need to figure some things out as we go.. I have been on this diet so long that my body thinks it is normal.. and I have a hard time dropping weight.

I recently have started something else, ... adding oil in place of snacks and that seems to keep me staying the same or dropping weight slowly.. most important for me not to be hungry..

You are right about just eating the calories we need when we reach our goal weight.. You and I can be on that quest together .. ha.. that is a long wile off for me.. trying for 36 pounds over the next three years..  



Good luck..

p/s Let me just add.. humor here.. if I could eat 1/2 of all you eat I would be dancing a jig.. I am envious.. knowing that for you is just right..      


Being here is invaluable, but not enough. We need ALL the Doctors. I needed them for a very small cancer spot-I could never feel!!! Please do your mammograms! Doing so saved me from cancer later on. I am grateful! Thanks for learning from my experience! I was lucky! I wish the same for YOU!

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Drea  -  Thursday, March 28, 2013, 10:07pm
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2degreespisces
Thursday, March 28, 2013, 3:42pm Report to Moderator Report to Moderator

Le(a- b-)
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My first thought is that you could up your excercise level, as 3x30min brisk walking in a week doesn't seem like a lot of excercise.

Maybe you could fit in some resistance training, as building lean muscle will help burning calories even when you're resting. If losing weight is your goal, that would seem like a smart thing to do.


Happiness is the highest form of wisdom.

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ABJoe
Thursday, March 28, 2013, 3:53pm Report to Moderator Report to Moderator

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How different is this than what you normally eat?  Does it seem like less food so that you will be looking for "filler"?

Which setting do you have for "Category Portion Size and Frequency:" in SWAMI?
If you change this in SWAMI, it will adjust portion size or frequency.  I also assume that when you change weight in SWAMI that it will compute differently if set to "Compute Best..."

We know that calorie demands from a one-size-fits-all perspective aren't real accurate because all calories aren't the same in our bodies.  I would assume that you will need less calories than "they" deem necessary due to all of your calories being beneficial or neutral, rather than any avoid for you.



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C_Sharp
Thursday, March 28, 2013, 3:59pm Report to Moderator Report to Moderator

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Quoted from Adam


Opinions? Questions? Comments?


If you want more (or fewer calories), change the setting on "Category Portion Size and Frequency"


Category Portion Size and Frequency:


Other settings also affect amount of food suggested for a particular food.

For instance if you indicate you are active and do a lot exercise, SWAMI suggests more food.


MIfHI                            I follow a SWAMI diet.

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C_Sharp  -  Thursday, March 28, 2013, 4:21pm
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Adam
Thursday, March 28, 2013, 4:01pm Report to Moderator Report to Moderator

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Quoted from 2degreespisces
My first thought is that you could up your excercise level, as 3x30min brisk walking in a week doesn't seem like a lot of excercise.

Maybe you could fit in some resistance training, as building lean muscle will help burning calories even when you're resting. If losing weight is your goal, that would seem like a smart thing to do.


Yes, indeed, the SWAMI recommends I do 40 minutes of exercise 4-5 times per week.  Problem is that my ankles hurt from even 30 minutes of walking.  I have orthopedic inserts in my shoes and my right foot is flat.  Resistance training is something I've done since my youth and I love it.  However, I don't do it anymore for many reasons.  One reason is that most gyms are germ infested, noisy, full of jerks, etc.  Also, it increases my stress level to the point that I give up entirely and just quit everything and go back to old me.  

What I really have in mind is losing the weight first, probably by this fall, maintain 185 through the winter, and then look at possibly going back to weight training.  Maybe.  Being at the university here, there are lots of options... yoga, biking, swimming, tai-chi, etc.  Pretty much everything recommended in my SWAMI is available under one roof at our university rec center.

This is my SWAMI-recommended exercise plan:

Teacher Genotypes need regular, vigorous exercise. To stay fit and healthy, reduce stress, and increase endurance, you’ll need about 40 minutes of 4-5 times weekly. Be sure to warm up for at least 5-10 minutes with some gentle stretching before beginning any aerobic activity.

Less Demanding:
 Pilates or other forms of core-strengthening
 Chi Gong or Tai Chi
 Light upper and lower body weight work
 Yoga

More Demanding:
 Hiking
 Vigorous walking
 Moderate Competitive Sports (Tennis, Racquetball, Volleyball)
 Moderate resistance training
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Adam
Thursday, March 28, 2013, 4:13pm Report to Moderator Report to Moderator

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Quoted from ABJoe
How different is this than what you normally eat?  Does it seem like less food so that you will be looking for "filler"?


This is definitely less food than I normally eat.  I have been in the habit recently of going off and on the SWAMI.  Off is eating out nearly every meal not caring whatsoever about my health.  On is eating according to SWAMI, but eating way too many calories, healthy food, but just way too much of it.  And, no exercise at all no matter if I'm off or on SWAMI.

Quoted from ABJoe

Which setting do you have for "Category Portion Size and Frequency:" in SWAMI?
If you change this in SWAMI, it will adjust portion size or frequency.  I also assume that when you change weight in SWAMI that it will compute differently if set to "Compute Best..."


I have it set to Compute Best.  I figure Dr. D knows best.

Quoted from ABJoe

We know that calorie demands from a one-size-fits-all perspective aren't real accurate because all calories aren't the same in our bodies.  I would assume that you will need less calories than "they" deem necessary due to all of your calories being beneficial or neutral, rather than any avoid for you.


Yes, calorie intake is a controversial issue.  However, I let my SWAMI figure it all out and then I just ran the numbers and came out with an average of 1602 daily calories.  Whether this jives with the medical or fitness communities, well, everyone  has their opinions.  I do know that personally, calorie reduction seems to always work for me.  But, whatever, I have a nice chart made up that tracks my SWAMI recommended portions and I'm sticking with that to a T.  I will post results on the forum on a regular basis.  This is a good community and you all will help keep me honest and on track, and I'm going to need that.
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Adam
Thursday, March 28, 2013, 4:17pm Report to Moderator Report to Moderator

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Quoted from C_Sharp

Other settings also affect amount of food suggested for a particular food.

For instance if you indicate you are active and do a lot exercise, SWAMI suggests more food.


You are right.  This works now.  It never did in the past.  I would change portion and exercise settings and nothing ever changed.  Now it does.  Interesting.

And when set to the largest portion setting...wow...it's crazy...I'd have to get back into the resistance training for that one.  Not ready for "Arnold mode" just yet.  
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ABJoe
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Sounds like a good plan, Adam.  Now the stick to it part...     

Keep us up to date.  This will also stimulate you to do it so you don't have to give us bad reports about yourself...   


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Chloe
Thursday, March 28, 2013, 4:40pm Report to Moderator Report to Moderator

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I know that calorie demands are different for each person  but I also know people who have lowered their calorie and fat intake on diets such as Weight Watchers, Jenny Craig and NutriSystem and lost a lot of weight.  Why is it that people who aren't following personalized diets can eat known or
unknown toxins and still lose weight based on caloric intake alone?  I know after I had my first child
and needed to lose weight, I went on Weight Watchers and in a short while, lost 40 pounds.  I looked
slim and trim and some of my food was actually part of the SAD diet....white bread, diet sodas but
generally it was super low in fat and sugars.  I was also 23 years old and walking a lot....but still,
I remember having friends who were on the same diet as me and were not exercising at all.  They
still lost weight.  I have a daughter in law who has been on every diet known to man. She's got
a SWAMI, tries to follow it as best she can and still is fat.  I remember 15 years ago, she was able
to lose 50 pounds on Weight Watchers.  And I think because very little was arbitrary.

One of the biggest issues I have is not knowing what is considered a portion of beans....and having liberal portions of nuts every day as if they had nothing to do with fat grams.  Weight Watchers would be costing me most of my day's worth of points if I ate 1/4 cup of nuts every day.   I know if I wanted to lose 10 pounds the one food group I'd have to lower would be fats.
Here I am allowed avocado on my SWAMI which I know is a good fat, although Weight Watchers
allowed me a mere 1/4 of an avocado which was still using many points.  I know I can't arbitrarily
include avocados as part of my 6 cups of live food and measure all foods in that Live Food
group equally....  A cup of avocado?  It's got a LOT of fat calories....which
aren't being called FAT on SWAMI.  Other Live foods are asparagus and alfalfa sprouts.  They
are not remotely in the same category as avocados and in my opinion, avocados should be
in a category that doesn't arbitrarily list "6 cups per day".  Eating a whole avocado plus full
fat cheese and 1/4 cup of nuts many times a week, and I'm not maintaining weight....I'm
gaining.  I've seen it happen.  I don't think the average person knows enough about this subject
to adjust their own diets successfully.

Here's what I ate to lose 40 pounds on Weight Watchers nearly 50 years ago..  It was THE original diet from the mid 1960s.  2 starch portions (2 slices of bread), 1 T of fat (mayo, butter or oil), 3 fruits, 8 oz of animal protein (fish chicken, meat or one egg was equal to one oz of protein) plus two glasses of SKIM milk per day.  And all the non starchy vegetables I wanted.  All but starchy veggies were free.  What I  learned is that vegetables go a long way to creating satiety....Large pots of soup using fat free broths plus lots of vegetables and salads were what filled me up.  The skim milk tells me that dairy fat isn't great for my personal weight loss.....yet my SWAMI gives me up to 3 oz of full fat cheese 4 times a week.  I already know what foods put fat on my body.  I've always kept the principles of Weight Watchers in my head.  It's the only way I can visualize portion control and mentally know my carbs from my fats/proteins.   SWAMI is supposed to
make this unnecessary, but if alfalfa sprouts and avocado are to be measured equally, then
I feel it's necessary to know a bit more about nutrition than SWAMI is telling me.

Edited to add:
1 medium avocado has 22 grams of fat and that would be 34% of total intake of fat if I based this on 2,000 calories per day.  That's not including oils, nuts, ghee, dairy fat.

One cup of alfalfa sprouts...10 calories, no fat.

Both are live foods.


"The happiest people don't have the best of everything.....they know how to make the best of everything!"

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Chloe  -  Thursday, March 28, 2013, 5:19pm
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Adam
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Great post once again, Chloe.

Yes, I think it was helpful back when I was 28 and on NutriSystem.  It was an educational experience, even though I didn't eat very nutritionally at the time.  For live foods, I was eating only a tiny iceburg lettuce salad at lunch and tiny serving of green beans or broccoli at dinner.  They had these hot dogs that I really loved and ate one for lunch every day for 5 months.  I hope those were soy dogs, because that is some atrocious eating, and they were ok with it.

I had ballooned to the weight I'm at now after having 3 kids.   Well, my wife had them, but I had the "sympathy belly".  I wandered into the local NutriSystem office during Christmas break 1991, inquired as to what it was all about, liked the "systematic" approach it had, and immediately signed up.  It's the only commercial diet plan I've ever been on.  During the first half of 1992, I went from the 250's down to around 200.  I was walking 5 days a week, too.  We have a campus lake and did my walk at noon and it took about 45 minutes.  This is exactly the exercise recommendation on the SWAMI.  And, I didn't start the walking until I'd lost about 20 pounds.  Same as now, I can't really do the walking, but 20 pounds lighter and I probably could.

The "systematic" approach or should we say "scientific" basis of BTD/GTD/SWAMI is also why I keep coming back to this way of eating.  That and the food choices make me feel better.  However, I've been taking the superfoods and simply gorging on them, when instead I should be designing my own system with it that works for me to drop the weight.  I have done this now.  I am keeping a log just like on NutriSystem, and I feel it will work.  In the past, I simply didn't care, I guess I needed the comfort food aspect.  But, now it is absolutely necessary I drop the weight.  I can barely walk now.  It's horrible.

With avocado, Dr. D should have a portion limit, just like he does with nuts.  Say, one avocado weekly.  I also think green beans should be listed in live food, as it barely has any protein, only if left to go to seed on the vine.  Another thing with fat to watch for is soy products.  So, I'm limiting myself on tofu, and even the soymilk I'm giving pause to drinking that too much.
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ABJoe
Thursday, March 28, 2013, 7:02pm Report to Moderator Report to Moderator

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Chloe's topic is why I always suggest that people pick a variety from the beneficial foods and (to a lesser extent) neutrals in each category.


RH-, ISTJ
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JJR
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I think paying attention to your lists AND your calories is a wise thing.  I couldn't get a handle on how much weight I was losing until I started making myself eat enough calories.  For everyone that's going to be different.

I'm 5'8" 138 or so pounds and if I don't eat at least 2000 to 2200 calories a day, I'll lose weight.  1600 would be starvation for me.  It's just that simple.  And I don't even do much exercise.  Just dishes and cooking. I'm not sure why it is, it just is.  Metabolism maybe.  Or because I have lyme disease.  Or both.  I don't know.  It just is.  

The magic number for me to gain weight is 2300.  It worked like clockwork.  I went from 114 to 138 using calories as a guideline.  I needed to.  Because I just kept getting lighter and lighter and sicker and weaker.  So.....

That's my 2 cents.  Your numbers may vary.  And I don't recommend eating whatever you want as long as it fits in the calories you want.  But some of us have had to combine the two sets of information to help us.  A couple of other people on here that were in a similar situation to me helped me with this too.  So......  That's what I got to say about that.  


The poster formerly known as "ABNOWAY"

"Finally brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things." - Phillipians 4:8
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2degreespisces
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Quoted from Adam


Yes, indeed, the SWAMI recommends I do 40 minutes of exercise 4-5 times per week.  Problem is that my ankles hurt from even 30 minutes of walking.  I have orthopedic inserts in my shoes and my right foot is flat.  


Sorry to read about your foot/ankle trouble. Walking is a great form of exercise, but with these issues I guess you can't do all the walking you'd like.

Quoted from Adam
Resistance training is something I've done since my youth and I love it.  However, I don't do it anymore for many reasons.  One reason is that most gyms are germ infested, noisy, full of jerks, etc.  Also, it increases my stress level to the point that I give up entirely and just quit everything and go back to old me.  


Isn't there a middle road between going all the way in an environment you don't feel comfortable in, and doing no resistance training?
Because of other reasons I can't join a gym, but I do some light weight training with weights at home. I'm not saying that is a solution for you, just suggesting there might be other and less stressful options.

Quoted from Adam
What I really have in mind is losing the weight first, probably by this fall, maintain 185 through the winter, and then look at possibly going back to weight training.  Maybe.  Being at the university here, there are lots of options... yoga, biking, swimming, tai-chi, etc.  Pretty much everything recommended in my SWAMI is available under one roof at our university rec center.


Losing the weight first isn't such a bad idea even if only because it allows you to focus, but even in that goal some extra exercise can help.
Great to see your university rec center offers so many options, that's really wonderful!




Happiness is the highest form of wisdom.

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kitari
Thursday, March 28, 2013, 10:50pm Report to Moderator Report to Moderator

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I think you are wise not to push the exercise until your body is ready for it.  I was thinking about my exercise level the other night.  When I started daily walking around five years ago I couldn't go two blocks without stopping and now I can do a thirty mile a day hike if I choose to.  What I did was walk half as far as it was comfortable, knowing that I had to walk back, and I tried to do this every day though I always missed some days.  I made myself walk outside so I had to choose safe routes and even then it was an adjustment to get used to being out in the open with all the people and cars and such.  It helped to have a goal to my walk, like going to the grocery store or library or a scenic place or kittens(ha! I like to walk by known kitten hang outs lol!)When my body would get adjusted to a level of walking I would add a little so that the new length of walk was a little uncomfortable, like when I first started walking the old amount.  Then I'd walk this distance daily until my body adjusted and so on and so on.    I had foot pains and other place pains so I paid attention to that and if they only got worse, I backed off the walking some, if they eventually got better I kept up my small increases since I figured it was my muscles and bones and everything adjusting.  My diet affects my walking.  If I cheat on potatoes I will have pain that takes continued walking to work it out of my system.  For you it might be a different food.  The thing is, once you get in a habit of walking you will get to know your body better and what it can take and how much you can push it.  The shoes you wear can make or break a walk too.  Finding shoes that fit your body walking will be worth looking into for your comfort.

As far as calories I know that when I'm limited to the foods I can carry in a backpack for the next few days, it affects my weight.  If I can get food to eat along the way and thus more calories I don't lose weight.  I think calories should be a consideration of anyone trying to lose weight or gain it for that matter.
I don't know about men, but I have read that women after menopause need 200 fewer calories a day to maintain the same weight.  Good grief!  That's 1,400 calories a week, so for some that's like having to give up a whole days worth of food a week to just not gain any weight.  So our age affects how much we can eat too, anyone who has watched a rail thin teenage boy consume a large pizza knows that! ha!

Anyhow, just me pondering and wishing you well in your efforts.  
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SquarePeg
Friday, March 29, 2013, 2:19am Report to Moderator Report to Moderator

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Ee Dan
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Location: Northeast, USA
I would not assume that exercise will make you lose weight.  My experience is that I lost weight after I quit the gym.  And I tend to lose weight more easily if I get more hours of sleep.  I never felt the need to count calories.


My SWAMI diet is a blend of BTD and GTD Explorer, but I'm not totally compliant.  Also I try to choose foods that have a Low Glycemic index.  DW and DD are A+, probably also Explorer.
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kitari
Friday, March 29, 2013, 3:30am Report to Moderator Report to Moderator

Autumn: Harvest, success.
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Quoted from SquarePeg
I would not assume that exercise will make you lose weight.  My experience is that I lost weight after I quit the gym.  And I tend to lose weight more easily if I get more hours of sleep.  I never felt the need to count calories.


Wow! I do envy you.  Don't exercise, sleep more and don't watch caloric intake and lose weight!  I found in my second year of regular walking that if I quit the exercise I would gradually start gaining some weight back.  It always amazes me how different all of us are.
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yaeli
Friday, March 29, 2013, 4:36am Report to Moderator Report to Moderator

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Ee Dan
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One comment: a Gatherer's comment: Please don't starve yourself. Above all stay healthy.  


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SquarePeg
Friday, March 29, 2013, 2:30pm Report to Moderator Report to Moderator

SWAMI GT4 Explorer 44%; Rh-; iNfP; nonnie?
Ee Dan
Posts: 1,362
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Quoted from kitari


Wow! I do envy you.  Don't exercise, sleep more and don't watch caloric intake and lose weight!  I found in my second year of regular walking that if I quit the exercise I would gradually start gaining some weight back.  It always amazes me how different all of us are.


There are other good reasons to exercise, but for me weight loss is not one of them.


My SWAMI diet is a blend of BTD and GTD Explorer, but I'm not totally compliant.  Also I try to choose foods that have a Low Glycemic index.  DW and DD are A+, probably also Explorer.
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JJR
Saturday, March 30, 2013, 11:33pm Report to Moderator Report to Moderator

33% Nomad, calories calories!!!!!!
Kyosha Nim
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Age: 42
Quoted from yaeli
One comment: a Gatherer's comment: Please don't starve yourself. Above all stay healthy.  


Yeah, 1600 seems pretty low.  IMHO.  


The poster formerly known as "ABNOWAY"

"Finally brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things." - Phillipians 4:8
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grey rabbit
Sunday, March 31, 2013, 1:19am Report to Moderator Report to Moderator

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Kyosha Nim
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I'm guessing swami suggests 40 minutes of sustained exercise because that is the point you need to reach that will induce your body to continue to burn calories at the same rate it was burning while you were exercising for an additional 4 hours. Does that make sense? If you exercise for less than that amount of time you don't get the benefit of that additional burn.

Resistance training is crucial for your health, don't skip it just because you don't want to go to a gym, yes, they can be gross. There are plenty of ways to get good resistance training outside a gym. At home with a few simple free weight is my favorite. I like a website my daughter found called fitness blender . There are many levels of workouts and all the videos are free, you don't even have to sign up if you don't want to.

Calorie wise, if you aren't burning it you are probably storing it. Even though I do not believe food consumption follows all the rules of the first law of thermodynamics, it's still a consideration.

I used the GTD to build my daughter a menu after I calculated her TEE (total daily energy expenditure) and it was perfect when I used suggested portion sizes. It also gave her all of the essential nutrients she needed, I was impressed.


“Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and it puts itself in our hands. It hopes we’ve learned something from yesterday.”

John Wayne's last words
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grey rabbit
Sunday, March 31, 2013, 1:20am Report to Moderator Report to Moderator

swamix 47% Teacher-INFP
Kyosha Nim
Posts: 3,265
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Location: 4-corners U.S.
Age: 57
P.S. bicycle or pool work is easier on the joints.


“Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and it puts itself in our hands. It hopes we’ve learned something from yesterday.”

John Wayne's last words
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ruthiegirl
Sunday, March 31, 2013, 2:43pm Report to Moderator Report to Moderator

SWAMI O+ Gatherer, Healing from Fibromyalgia
Kyosha Nim
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You can also do resistance exercises with inexpensive exercise bands. I think I spent about $10 or $15 on a 3-pack of them from eBay a few years ago, and they're still in perfect shape. I don't always remember to use them, but when I do, it keeps my arms firm and reduces fibromyalgia pain in my arms, neck, upper back, and shoulders (the areas I exercise with the bands.) I have yet to figure out how to use resistance bands for lower-body work, but doing stretching/strengthening exercises helps prevent lower body pain as well, using just the resistance of my own body.

The only problem with my simple exercise routine (10-15 minutes a day) is that it's easy to forget to do it. Nobody's meeting me at the gym, nor am I rushing to make a certain class, it's easy enough to "do it later" that it can be put off indefinitely if I'm not careful.


Ruth, Single Mother to 19yo   O- Leah (in Israel for the school year), 17yo O- Hannah, and  12yo B+ Jack


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Chloe
Sunday, March 31, 2013, 5:29pm Report to Moderator Report to Moderator

42% Teacher Rh+ N1, N1b
Kyosha Nim
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Age: 71
One way to do lower body exercises with resistance bands is to hold handles in both hands while
standing on the center of the band with legs close together.  Try and take a step to the right with
right leg and bring left leg to meet it.  In other words, you're trying to take steps sideways.  It isn't
as easy as it looks.

In a youtube search, type in Resistance Band Exercises : Lower Extremity Resistance Band Exercises.
I found a lot of other good exercises.


"The happiest people don't have the best of everything.....they know how to make the best of everything!"
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runningyogagal
Thursday, May 9, 2013, 1:24pm Report to Moderator Report to Moderator

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I am loving this thread! I have been off for awhile and have experimented with a high protein diet (about 40-50% of my calorie intake has been protein) all in effort to mild muscle. Most of it lots of animal protein right for my type and all the while being about 80% compliant.

I finialy started feeling toxic, anxious and tense so back to swami I go! I have been consistent for about three days now. I have been tracking calories too! I have my exercise set to 6-7 days a week since I have an active job on my feet and I work out 4-6 times a week doing yoga, running, high intensity interval training and weight lifting. I want to loose about 10 pounds. I would like to be 130lb . I have the size/frequency set at normal frequency/smaller portion. I have averaged a measley 1050-1200 the past few days and have starved! I have ended up over eating at night. I have found that my magic number is 1300-1450 for me to feel satisfied but make good progress.

I changed my intake to normal size/normal frequency (which is also what comes up with compute best) and my intake goes up to 1600. I know I would be making some progress but I would like something a bit faster.

Can I do something in between???? Admins? Anybody?


"Beloved, I wish above all things that thou mayest prosper and be in good health, even as thy soul prospereth." 
 3 John 2

I serve the living God that "transforms your health physically, mentally, emotionally, and spiritually."-Jordan Rubin
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