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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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Sun Beh Nim
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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

SWAMI GT4 Explorer 44%; Rh-; iNfP; nonnie?
Ee Dan
Posts: 1,419
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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: 1,419
Gender: Male
Location: Northeast, USA
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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Location: Caledonia, WI
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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
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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
Columnists and Bloggers
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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 , 18yo 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
Posts: 9,092
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Location: Northeast USA
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

GT3 Teacher-SWAMI-love my A negative husband!
Early Spring: Awareness, desire.
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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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Seraffa
Thursday, May 9, 2013, 1:47pm Report to Moderator Report to Moderator

Explorer!
Ee Dan
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Adam - I've been here awhile and I'm glad some people are getting specific with you on this topic at this forum. I tried to talk about this last year and didn't get very many results (like you got); just the same old stuff about the "portions listed".

Then, I bought a FoodMover from Richard Simmons about a month ago, and mentioned its changeable "calorie cards" that scale back the calories when you hit a certain level of having shed some weight, and still people said nothing about calories, as if it were taboo. But  I still think the same way about it as you do.  By the way I am 205 pounds.


INFJ/ENFJ wings 3+4, Numerology: 1
Sun Pisc. Moon Capr. ASC Virg. N.Node Gem. S. Node Sagg.

Mortal life is a stay in a vast hospital ward.
(Eastern Orthodoxy +)

Continuous effort - not strength or intelligence - is the key to unlocking our potential. (Churchill)

SWAMI-saved from bulimia!
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Adam
Thursday, May 9, 2013, 1:51pm Report to Moderator Report to Moderator

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Wow, finally a kindred spirit.  Nice to meet you, runningyogagal.  

I am back into weight resistance training after a lay-off of about 7 years.  I feel better than I have in recent years.  I am doing my best to follow my SWAMI in addition to tracking macronutrients of everything I eat.  I have an Excel spreadsheet with everything that I eat broken down into protein, carbs, fats, and fiber.  I'm trying to eat fairly close to 40% protein, 40% carbs, and 20% fats, in addition to a reasonable amount of fiber per meal.  This has worked out for me in the past when I got back into weight training, and I'm seeing great results currently as well.

I've recently purchased Mark Rippetoe's Starting Strength and am slowly getting through that very dense and informative book.  He spends about 70 pages just analyzing and breaking down everything having to do with the Squat.  Probably the best book out there about the compound movements.  Also, using http://www.exrx.net as a guide to other weight training exercises.  Also, doing some stationary bike and occasionally doing HIIT on the bike, but really I like just using the bike for a warmup for weights.

Even my breakfast this morning shows how dedicated to the SWAMI and physical fitness I am at the moment.  Been a while since I've had fish for breakfast, but this morning I just couldn't resist.  Cooked up some Monkfish, Vegetables, and Rice with some nice spices and lemon juice and that was some good stuff after a workout.  Feel like I'm on Cloud 9 right now.  But, I was up on my feet doing everything involved from getting ready, going to the gym, working out, cooking, eating, getting ready for work, etc. and all that was from 4:30am to 8am.  So, this all takes some time and effort to pull off.

What's my other option?  Sitting around on my butt sipping green tea and eating a tiny bowl of oat bran or something?  Which is fine and all, not knocking it, but I feel like I'm really taking a bite out of life now, instead of just a nibble.

All the best to you, runningyogagal, stay on track and keep seeing those results.
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Adam
Thursday, May 9, 2013, 1:54pm Report to Moderator Report to Moderator

SWAMI 45% Warrior A+ ISTJ
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Quoted from grey rabbit
Resistance training is crucial for your health, don't skip it just because you don't want to go to a gym


This is the quote from this entire thread, and possibly the entire form in recent memory, that stuck with me the most.  Thank you, grey rabbit.
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Lloyd
Thursday, May 9, 2013, 2:03pm Report to Moderator Report to Moderator

GT1 (Hunter)
Sa Bon Nim
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Quoted from runningyogagal


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


You rang?    

You can do whatever you want. The SWAMI offers a guide. If you want to set your intake between the suggestions of the two settings you can. What may be optimal for you is not something that anyone of us can say.
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runningyogagal
Thursday, May 9, 2013, 2:15pm Report to Moderator Report to Moderator

GT3 Teacher-SWAMI-love my A negative husband!
Early Spring: Awareness, desire.
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Quoted from Lloyd


You rang?    

You can do whatever you want. The SWAMI offers a guide. If you want to set your intake between the suggestions of the two settings you can. What may be optimal for you is not something that anyone of us can say.

Lloyd you are awesome!!! Thanks for the quick response {{ big huggs }}



"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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runningyogagal
Thursday, May 9, 2013, 2:27pm Report to Moderator Report to Moderator

GT3 Teacher-SWAMI-love my A negative husband!
Early Spring: Awareness, desire.
Posts: 20
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Location: North Carolina
Age: 25
Nice to meet you too Adam

Quoted from Adam


I am back into weight resistance training after a lay-off of about 7 years.  I feel better than I have in recent years.  I am doing my best to follow my SWAMI in addition to tracking macronutrients of everything I eat.  I have an Excel spreadsheet with everything that I eat broken down into protein, carbs, fats, and fiber.  I'm trying to eat fairly close to 40% protein, 40% carbs, and 20% fats, in addition to a reasonable amount of fiber per meal.  This has worked out for me in the past when I got back into weight training, and I'm seeing great results currently as well.


I commend you for your dedication! You should definatly check out http://www.myfitnesspal.com if you haven't already. It tracks your calories, nutrients and marcos! Makes it a mindless task and saves tons of time. I think I will start a thread soon on here to find other members that ER4 their T that are members of myfitnesspal. My user name is runningyogagal on there too if you decide to create an account.

...going for a run now  


"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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C_Sharp
Thursday, May 9, 2013, 3:55pm Report to Moderator Report to Moderator

Teacher Rh+ Lewis: a+b-, NN,Taster
Sa Bon Nim
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Quoted from runningyogagal


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


Of course. You can do whatever you want.

Since you are counting all the calories. you may want to adjust yourself.

If you want the software to do it for for you, select normal size/normal frequency and substantially cut back the setting used for the activity level.



MIfHI                            I follow a SWAMI diet.
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JJR
Thursday, May 9, 2013, 7:30pm Report to Moderator Report to Moderator

33% Nomad, calories calories!!!!!!
Kyosha Nim
Posts: 4,960
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I'll just say it again, if you're super active, even 1600 seems very low.  But that's up to you to decide.  For me, if I dip under 2000 I'm losing.  And I don't even work out.  But everyone is different.  


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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Adam
Thursday, May 9, 2013, 8:56pm Report to Moderator Report to Moderator

SWAMI 45% Warrior A+ ISTJ
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Quoted from JJR
I'll just say it again, if you're super active, even 1600 seems very low.  But that's up to you to decide.  For me, if I dip under 2000 I'm losing.  And I don't even work out.  But everyone is different.  


Oh, I know what you're saying, and I remember your post.  I *was* losing weight, but not anymore.  But, now, actually, losing weight isn't my priority anymore.  Getting strong is.
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Adam
Friday, May 10, 2013, 1:23pm Report to Moderator Report to Moderator

SWAMI 45% Warrior A+ ISTJ
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Quoted from runningyogagal
Nice to meet you too Adam



I commend you for your dedication! You should definatly check out http://www.myfitnesspal.com if you haven't already. It tracks your calories, nutrients and marcos! Makes it a mindless task and saves tons of time. I think I will start a thread soon on here to find other members that ER4 their T that are members of myfitnesspal. My user name is runningyogagal on there too if you decide to create an account.

...going for a run now  


Yep, myfitnesspal.  I was on http://www.reddit.com/r/Fitness/ a couple weeks ago and found a thread where someone was talking about it.  So, I joined, but only to find out the calorie recommendation, which is 2040.  But, today, I decided I'd start logging in my food.  It's pretty cool.  I was surprised to find Dr. D's Protein Powder for A's in there.  Looks like it accepts food entries from other users, so that's why it's in there.  Thanks for reminding me about it.
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Loops
Friday, May 10, 2013, 1:49pm Report to Moderator Report to Moderator

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Ok - this is so sad seeing everybody counting calories.  Please don't do it.  I am speaking from experience but any plan that cuts your calories is going to shut down your metabolism in the long run.  I have been there and even if you lose weight in the short term, your body will finally demand recompensation after months or even years of going on less calories.  I too am a bit wary of Swami recommending SUCH low calories.  I start to feel cold and unwell on anything less than 2K and actually feel much better on about 2500Kcals WHEN I LAST COUNTED once in a blue moon.  The fat recommendations are way too low.  I am finding that a lot more fat is necessary for me to feel well.  I know this is quite bold of me to say but I feel very strongly about this - you need to work with your metabolism not against it.  I am now finally losing some fat on much higher fat portions but still keeping most of the carbs.
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ruthiegirl
Friday, May 10, 2013, 2:00pm Report to Moderator Report to Moderator

SWAMI O+ Gatherer, Healing from Fibromyalgia
Kyosha Nim
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It's important to remember that we're all unique individuals. Not only do we all have slightly different nutritional needs, but we also have different mental approaches to food.

Counting calories does NOT work for many people. It's been so over-emphasizes with some other diet plans that many people associate calorie counting with stress and "dieting." The focus on Dr D's portions is more about "living healthy" than "dieting."

But, in the end, counting calories is just a tool. It's not inherently bad. It's way over-used and can cause harm in some cases. But some people do find it useful. It's not harmful when used intelligently.

It's important to eat enough food- but it's also important not to eat too much food. When I reduce my portions to fall in line with SWAMI's recommendations, I'm also reducing my caloric intake. I eat way more fat than SWAMI recommends, but I try to stick to SWAMI portions of fruit, added sugars, grains, and proteins (though I'm less strict about the proteins than the carby foods.)


Ruth, Single Mother to 19yo   O- Leah , 18yo O- Hannah, and  12yo B+ Jack


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Donna
Friday, May 10, 2013, 2:53pm Report to Moderator Report to Moderator

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Hey guys, in my weight loss effort I had to use it all to get the right combo in order to start losing.

My fitness pal was good for me to see exactly how much food I was putting into my month. It has an excellent data base. I chose lower calorie foods in each of food categories.  
If you put exercise into my fitness it gives you so much more calories. Carob from veggie protein instead of almond butter.
I ate all Eat Right foods & servings. ( maybe a little more on servings-lots of compulsive food behaviors)

I have fibro, so my metabolism is knocked way down from my former self.

Guess that's why it took 6 months for weightloss to begin.

Looking at amount of carbs consuming was eye opening. Only allowed 2 fruits. One more made big difference.

Cholesterol was also issue. Egg whites instead.

I am just so excited.  Been a long journey. So for me it was all part of success. Calories (just for info), along with Dr Ds serving sizes.

Also, just started using protein powder.  I was eating deli turkey at first for more protein thinking on lower end of calorie count but a bit horrified at amount of cholestrol.


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Donna
Friday, May 10, 2013, 2:59pm Report to Moderator Report to Moderator

O+ Nonnie Gatherer
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Thank you,  Dr D. & all who post on the Eat right message boards!


I hear the Rocky theme song in head.    Lol!
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ABJoe
Friday, May 10, 2013, 3:45pm Report to Moderator Report to Moderator

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Sun Beh Nim
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The Gatherers and Teachers especially, may need to employ more control measures than some other Genotypes, as they seem to "hang onto everything"...

Some of us other Genotypes need to focus on how to maintain our weight / muscle mass at a high enough level to be healthy...  Again, it is all about individuality.  No one is right or wrong - just different.


RH-, ISTJ
Wonderful Wife = A+ Teacher; Darling Daughter = A- SWAMI Explorer
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JJR
Friday, May 10, 2013, 5:25pm Report to Moderator Report to Moderator

33% Nomad, calories calories!!!!!!
Kyosha Nim
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Great post ruthie.  

I'll second the oils/fats on my swami.  I think they are too low.  I've felt better the times I eat more.  

Anyways.......

Like you said, counting calories is just a tool.  It helped me, but that was opposite of what it's usually used for.


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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Seraffa
Saturday, May 11, 2013, 6:15am Report to Moderator Report to Moderator

Explorer!
Ee Dan
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Quoted from Loops
Ok - this is so sad seeing everybody counting calories.  Please don't do it.  I am speaking from experience but any plan that cuts your calories is going to shut down your metabolism in the long run.  I have been there and even if you lose weight in the short term, your body will finally demand recompensation after months or even years of going on less calories.  I too am a bit wary of Swami recommending SUCH low calories.  I start to feel cold and unwell on anything less than 2K and actually feel much better on about 2500Kcals WHEN I LAST COUNTED once in a blue moon.  The fat recommendations are way too low.  I am finding that a lot more fat is necessary for me to feel well.  I know this is quite bold of me to say but I feel very strongly about this - you need to work with your metabolism not against it.  I am now finally losing some fat on much higher fat portions but still keeping most of the carbs.


Loops -- that is YOU and YOUR metabolism. It's better if you post your genotype along with your entry. What is your genotype? I'm not listening to anyone anymore who says "don't count calories." You tracked your progress up to a certain point, then you felt the need to stop tracking it and took off on your own. There's no point in denying other people here the opportunity to track what they are doing.


INFJ/ENFJ wings 3+4, Numerology: 1
Sun Pisc. Moon Capr. ASC Virg. N.Node Gem. S. Node Sagg.

Mortal life is a stay in a vast hospital ward.
(Eastern Orthodoxy +)

Continuous effort - not strength or intelligence - is the key to unlocking our potential. (Churchill)

SWAMI-saved from bulimia!
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Seraffa
Saturday, May 11, 2013, 6:20am Report to Moderator Report to Moderator

Explorer!
Ee Dan
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Gender: Female
Location: Houston, TX
Age: 49
Quoted from ruthiegirl
It's important to remember that we're all unique individuals. Not only do we all have slightly different nutritional needs, but we also have different mental approaches to food.

Counting calories does NOT work for many people. It's been so over-emphasizes with some other diet plans that many people associate calorie counting with stress and "dieting." The focus on Dr D's portions is more about "living healthy" than "dieting."

But, in the end, counting calories is just a tool. It's not inherently bad. It's way over-used and can cause harm in some cases. But some people do find it useful. It's not harmful when used intelligently.

It's important to eat enough food- but it's also important not to eat too much food. When I reduce my portions to fall in line with SWAMI's recommendations, I'm also reducing my caloric intake. I eat way more fat than SWAMI recommends, but I try to stick to SWAMI portions of fruit, added sugars, grains, and proteins (though I'm less strict about the proteins than the carby foods.)


That's right, and I've eaten my recommended SWAMI portions, feel full, and the weight isn't coming off. SO - that means I track things, because I know I'm not a Gatherer with Gatherer-type issues. The next thing I try if it's fats is not going to be extra food-fats, it would be fish oil only as a supplement. And I'm not even going to count it on my FoodMover because it's going to be part of anti-inflammatory protocol. Some anti-inflammatories can ONLY be had in an oil form. If I added more food oil or nut butter, not a flipping thing would happen for me as far as losing weight, and I would have an oily collarband and greasy clothes as all of that stuff came out of my skin, which I do not as of now (what a blessed relief!) So, no more "counting calorie taboos" are tolerated at my house.


INFJ/ENFJ wings 3+4, Numerology: 1
Sun Pisc. Moon Capr. ASC Virg. N.Node Gem. S. Node Sagg.

Mortal life is a stay in a vast hospital ward.
(Eastern Orthodoxy +)

Continuous effort - not strength or intelligence - is the key to unlocking our potential. (Churchill)

SWAMI-saved from bulimia!
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Spring
Saturday, May 11, 2013, 2:08pm Report to Moderator Report to Moderator

SWAMI Explorer
Ee Dan
Posts: 3,117
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Location: Southeastern USA
One-half teaspoon of ghee four times a week?   I may as well just open the container and enjoy the aroma every now and then if that is all I could have!! I'm not even going to post how much ghee I eat every day!!   And I don't have overly oily skin, oily hair or any of that stuff. You must have really nice skin, Seraffa!


"We are all born ignorant, but one must work hard to remain stupid." -- Benjamin Franklin
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Adam
Saturday, May 11, 2013, 10:08pm Report to Moderator Report to Moderator

SWAMI 45% Warrior A+ ISTJ
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Go for it, Seraffa!  I really admire your spirit of adventure on drawing back those calories.  After all this Mothers Day hoopla is over (eating out tomorrow), I'm tracking everything like a hawk.  I want to get strong with strength training, gain endurance with cardio, and shed the fat off my body.  We'll see what happens with overall weight loss.  It would be nice to at least drop some more weight.

I read an interesting thing recently about body fat... it is like draining a lake, the deepest parts drain last.  So, if you collect fat mostly around your belly, like I do, that is why it will be the last area you will shed fat from last.  Hence, no matter how hard I tried last time to get fit, which was the hardest effort of my life seven years ago, the last place to go was my belly.  Of course, I gave up and went back to unhealthy eating.  

Now that I have my own place, my own kitchen, my SWAMI, and more knowledge, there really are no excuses anymore, just outright laziness.  I seem to be stuck in a rut on my weight loss at the moment as my body adjusts to all the exercise, which is making me eat more, so I'm going to have to be careful.  But, I am getting around a lot better now, due to my bones and muscles getting stronger.  Once I get past all this long recovery between exercise sessions, I hope to get on a roll and really start seeing results.
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Spring
Sunday, May 12, 2013, 2:52am Report to Moderator Report to Moderator

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Ee Dan
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Quoted from Adam
But, I am getting around a lot better now, due to my bones and muscles getting stronger.  Once I get past all this long recovery between exercise sessions, I hope to get on a roll and really start seeing results.

I would be a lot more excited about how wonderful you are going to feel after getting in "stride" with your exercise than losing weight. There is a whole nuther wonderful world waiting out there! I am over seventy, and I spent a good part of the afternoon cutting down maple tree limbs that were about fifteen feet over my head using an extension cutter. Pure work but exhilarating!! After I got finished with the maple I worked on five huge camellia bushes that were several feet taller than the eaves on our house. Only one of them is next to the house, thank goodness. I didn't clean up the mess, though! It will have to wait until next week. Getting in shape is worth every bit of effort. If I get too sore, I take boswellia two or three times a day and go back outside the next day and get right back to work!


"We are all born ignorant, but one must work hard to remain stupid." -- Benjamin Franklin
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Seraffa
Sunday, May 12, 2013, 5:31am Report to Moderator Report to Moderator

Explorer!
Ee Dan
Posts: 2,320
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Age: 49
I hope I didn't come on too strong, but really, everyone has to do "whatever they can" to learn along the way. When we reach a new stage of growth, what's not needed to do anymore falls away, and we get a clearer understanding of ourselves as organisms.


INFJ/ENFJ wings 3+4, Numerology: 1
Sun Pisc. Moon Capr. ASC Virg. N.Node Gem. S. Node Sagg.

Mortal life is a stay in a vast hospital ward.
(Eastern Orthodoxy +)

Continuous effort - not strength or intelligence - is the key to unlocking our potential. (Churchill)

SWAMI-saved from bulimia!
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Loops
Sunday, May 12, 2013, 12:42pm Report to Moderator Report to Moderator

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I never tracked calories and I never will.  I tracked compliance.  I still stand by what I said - in the short term restricting calories can work but the body knows how much food it needs and the long term results aren't so great once you start fighting against it.  A good diet shouldn't need you to restrict calories to be at a good weight if it is healthy.  That isn't just my opinion - there are some studies on this.  But of course - one must find his/her own way.  I know the frustration of not losing weight....not trying to be inflammatory with my posts so sorry if it came across that way.
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Loops
Sunday, May 12, 2013, 12:44pm Report to Moderator Report to Moderator

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Seraffa I really hope you get some results soon btw .....
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Seraffa
Sunday, May 12, 2013, 3:04pm Report to Moderator Report to Moderator

Explorer!
Ee Dan
Posts: 2,320
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Age: 49
Quoted from Loops
I never tracked calories and I never will.  I tracked compliance.  I still stand by what I said - in the short term restricting calories can work but the body knows how much food it needs and the long term results aren't so great once you start fighting against it.  A good diet shouldn't need you to restrict calories to be at a good weight if it is healthy.  That isn't just my opinion - there are some studies on this.  But of course - one must find his/her own way.  I know the frustration of not losing weight....not trying to be inflammatory with my posts so sorry if it came across that way.


Please state exactly what you mean by "restricting" calories unecessarily because my FoodMover shows exactly how many calories even on a D'Adamo diet that the body needs to keep up my massive 205 pounds. Richard Simmons' Foodmover does NOT lower you into a smaller calorie level until the inflammatory adipose tissue starts coming off of your body, and you've DROPPED pounds - not the other way around. Mr. Simmons believes in the reality of weight being "hoarded" by the body whenever we are deprived of proper nutrition. And, looking at my D'Adamo recommended portions on my SWAMI - I'm right where I need to be as far as portions for the day maxing out at 1600 calories.


INFJ/ENFJ wings 3+4, Numerology: 1
Sun Pisc. Moon Capr. ASC Virg. N.Node Gem. S. Node Sagg.

Mortal life is a stay in a vast hospital ward.
(Eastern Orthodoxy +)

Continuous effort - not strength or intelligence - is the key to unlocking our potential. (Churchill)

SWAMI-saved from bulimia!
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Loops
Monday, May 13, 2013, 2:07pm Report to Moderator Report to Moderator

Swami Explorer
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Age: 38
so I think there is a calorie calculator on this site somewhere - that is the one I used and it came out at around 2300 calories for me - which if I were counting is probably what I end up eating although probably sometimes I eat more if I have had an especially hard tennis lesson etc.  My point was active restriction is bad - that is, eating less than you desire is counterproductive in the long run.  If the food is good for you, your body should respond by telling you to eat however much you need - it shouldn't be a conscious effort.  I will never do another diet that requires calorie restriction.  There is a great site that I will try to find that although aimed at people recovering from eating disorders is a great source of knowledge about restriction in general and the long term effects.

How many calories do you think you are eating if you don't mind me asking?  To be honest, part of the reason I first came to do the blood type diet was that the foods Dr D recommended for me were the ones that wouldn't put the weight on and the avoids always made me feel like c**p and gain - so it was a win win (apart from postpartum craziness!).
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ruthiegirl
Monday, May 13, 2013, 3:11pm Report to Moderator Report to Moderator

SWAMI O+ Gatherer, Healing from Fibromyalgia
Kyosha Nim
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You're not a Gatherer, are you Loops?

Sometimes, what my body "desires" is different from what it "needs." By "listening to my body" I'm VERY likely to end up overeating.


Sometimes it helps to go a day or two "eating from my head" rather than "eating from my gut" to reset my appetite to be more in line with what my body actually needs. By the 3rd day, my appetite catches up, or I'll start to eat more- if it hasn't reset by then, it isn't going to. Long term calorie restriction isn't going to work- but sometimes I need to be uncomfortable for a day or two to establish healthier eating habits.

The last time I consciously reset my eating patterns, I decided that I should aim to eat every 2-3 hours (and not just snack all day as I'd managed to unconsciously let myself do.) There were times when I felt hungry an hour after eating. I held back, letting myself get hungry and cranky for another hour and a half before having another snack or small meal. I wasn't limiting my portions- I ate when  I was hungry and stopped when I was full. But if I got hungry again less than 2 hours later, I dealt with the  discomfort rather than gorge myself. After a few days, I didn't have to think about it- I didn't get hungry again so soon.


Ruth, Single Mother to 19yo   O- Leah , 18yo O- Hannah, and  12yo B+ Jack


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Loops
Monday, May 13, 2013, 4:52pm Report to Moderator Report to Moderator

Swami Explorer
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I am an explorer - all apart from the weight problems.  Which make me more like a gatherer.

I can't seem to work out how to put that in my profile??  It doesn't seem to have an option for it.
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C_Sharp
Monday, May 13, 2013, 5:24pm Report to Moderator Report to Moderator

Teacher Rh+ Lewis: a+b-, NN,Taster
Sa Bon Nim
Administrator
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Age: 53
I am not sure this is what is being asked, but in case it is:

Profile information appearing beneath the blood type icon is entered in a text field called "Personal Message." Type in whatever you want up to the maximum number of characters.

Instructions on entering the profile information:

http://www.dadamo.com/cgi-bin/Blah/Blah.pl?b-ref/m-1219018887/#num1


MIfHI                            I follow a SWAMI diet.
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runningyogagal
Tuesday, May 14, 2013, 11:34pm Report to Moderator Report to Moderator

GT3 Teacher-SWAMI-love my A negative husband!
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Quoted from Loops
I never tracked calories and I never will.  I tracked compliance.  I still stand by what I said - in the short term restricting calories can work but the body knows how much food it needs and the long term results aren't so great once you start fighting against it.  A good diet shouldn't need you to restrict calories to be at a good weight if it is healthy.  That isn't just my opinion - there are some studies on this.  But of course - one must find his/her own way.  I know the frustration of not losing weight....not trying to be inflammatory with my posts so sorry if it came across that way.


Loops, I sure would love to see the studies on this. As for me, I have to keep track of calories (or at least portions for that matter) ...I tend to be like a bottomless pit...always have been since I was a kid.   I always had such a small body for my 5'7" frame. I was always around 118-120 lb in my late teens and never gave a flip about what I ate or how much. After I got into my early 20s it was like s switch flipped and I gained about 20 lbs. I'm around 140 now and have to track how much I eat so I won't be huge one day. I wish I could be like my husband and best friend ( who have both managed to stay lean) and just be "mindful" of my food intake without over eating. << suggestions from anyone would be much appreciated about doing this...although I'm pretty sure I will never be able to.

I'm going to agree though that everyone is different.


"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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runningyogagal
Tuesday, May 14, 2013, 11:53pm Report to Moderator Report to Moderator

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Quoted from C_Sharp


Of course. You can do whatever you want.

Since you are counting all the calories. you may want to adjust yourself.

If you want the software to do it for for you, select normal size/normal frequency and substantially cut back the setting used for the activity level.

I adjusted my serving sizes to normal size/normal frequency and chose a sedentary lifestyle and then went back and changed it to exercise 6-7 days/week and the portion sizes and frequency are exactly the same!...I wonder why? That was such a good idea  


"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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C_Sharp
Wednesday, May 15, 2013, 12:55am Report to Moderator Report to Moderator

Teacher Rh+ Lewis: a+b-, NN,Taster
Sa Bon Nim
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I just tested the software and did not see the change that I thought occurred with increasing exercise.


MIfHI                            I follow a SWAMI diet.
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Loops
Wednesday, May 15, 2013, 1:09pm Report to Moderator Report to Moderator

Swami Explorer
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oh great thanks!  I will look up those studies again - there are a few of them - I don't have them to hand but am sure I can find them.

I also don't have ANY changes in my swami when I put in higher or lower weight etc.  Bigger portions just gets me more rice.  But to be honest, I just use the portions as a guideline - like, I wouldn't eat a huge plate of rice by itself kind of thing.  But if I am hungry, for sure I eat more than what is recommended.  I still hope to have success doing things this way - because otherwise I will have to go back to low carb and I felt really bad doing that - although I lost weight (only lost with no dairy) it was extremely restrictive and I felt tired all the time, even after the initial transition to burning fat instead of sugar.
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Loops
Wednesday, May 15, 2013, 1:47pm Report to Moderator Report to Moderator

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so the studies are on this site - youreatopia.com - I am trying to find them again because that site is a bit of a maze!  But they are there.  She talks about set points.  The site btw is about restrictive eating disorders but really that applies to most people today who are actively trying to lose weight she claims.  I tend to agree mostly...
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Spring
Wednesday, May 15, 2013, 2:53pm Report to Moderator Report to Moderator

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Ee Dan
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The last time I changed SWAMI to my lower weight, a large number of my servings doubled! As long as I keep my exercise steady, I keep losing, even with the larger servings.


"We are all born ignorant, but one must work hard to remain stupid." -- Benjamin Franklin
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JJR
Friday, May 17, 2013, 5:47pm Report to Moderator Report to Moderator

33% Nomad, calories calories!!!!!!
Kyosha Nim
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Loops, I respectfully submit to you that you are presenting "studies" as if they are fact.  A study is just another persons opinion.  Backed up with their reasons and science as to why they have this opinion.  It is not always all fact.  It might be convincing, or wise, or have some truth in it.  

For me, I struggle with knowing how much is good enough without tracking calories.  Just as ruthie said.  Sometimes some of us don't hear what our bodies are telling us as well as we should.  Or, because of disease or issues, our body isn't working properly to tell us properly.  For so long, I didn't want to eat anything.  And when I did eat, it didn't digest very well anyways.  And it was a huge struggle.  Therefore, I lost weight terribly.  It was only until I started tracking my calories that I started to gain weight.  Which I needed to horribly.  Lest you think I'm exxaggerating, I was down to 114 and I'm 5'8".  And before I had health problems I was 170 pounds.  I was overweight then, but I think a good weight for me is about 145 or so.  Last night I hit 140.5.  Praise God!!!

You are entitled to your opinion.  But what works for you isn't always going to work for everyone else.  Even if every doctor out there shouted "Don't count calories", I'd tell them all to go pack sand.  It's just that simple.  Because at this point in my life, it helps to track them.  I might not always have to.  But for now, it's a good thing.  Please be careful disparaging people what works for them, or what they feel like they need to do at some point in their life.  We are all individuals, dealing with situations.  Some situations are the same, but what overcomes these situations is not always the same for you as it is for someone else.  


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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