Still need help on calories to eat and burn

[mangogirl205]

Sorry, but I am still not understanding the calories in and calories out. I am new about a week in with my new fitbit zip.

Okay on average I eat about 850-1200 calories a day. I am trying to eat more but I am a diabetic and I am trying to get my insulin in check at the same time. I have figured what foods I can have so far. I have completely changed my diet 100%.Protein,veggies and fruits (fresh) as of now and seem to have lost 5 pounds.(about 3 weeks in with diet) I do not think I can eat more without my glucose spiking.

My fitbit tells me that I burn around 1600-2100 a day. (just doing daily activities) which is JUST walking. I eat 850-1200 a day. I want to exercise more but do not want to go into that "starvation mode" and make my body sick. Can someone please tell me in simplest form how many calories I need to burn to lose 1lb to 1lb 1/2 a week?

Someone told me on here my deficit should be -500 with me trying to be as close to 1200 calories posibble.

I feel fine with what I am currently eating. I purchased theGazelle Edge and at 7 minutes it tells me I burned a little over 200 calories.I also am incorparating 10lb barbells and do 20lb bench presses too.

I WANT to be healthy.My target is 150lb for now. I want my doctor to be proud of me knowing I can do this If I try hard enough.

So If anyone could help me figure this out I would really appreciate it.

175lb

5'0

Asian/Caucasian

Diabetic

High Blood Preassure

Heart Murmmur

[whome]

The generally accepted value is 3500 calories = 1lb so if you have a 500 calorie deficit daily you will lose 1lb in a week (7 days times 500 cal/day = 3500 cal). If you have a 750 calorie daily deficit it will be 1 & 1/2 lbs.

If on a day you eat 1200 calories you burn 1700-1950 then you are on a path to lose 1 - 1&1/2 lb a week - looks to me like that is just what you say you are doing - 

Good job - keep it up

Good luck

Hope this helps

Craig

[mangogirl205]

Hi Craig, thank you so much! That's what I needed to hear! I will continue what Iv'e been doing,because I'm losing weight,my insulin is becoming normal and I feel more active..like I can do whatever I want. Even my choice of food, I like it! I use to eat ( I will be honest)  burgers and fries and pizza and felt tired and slugish afterwards. But now I don't have that. It's only been 3 weeks since I started my healthy eating.

I am happy I made this change. I want to stick with it forever. I think just dropping the junk food/fast food and just walking has helped me lose what I have so far.

Thank you again and you were very helpful!

-Christina

[whome]

Happy to help. You propobly already know (from your doctor) that losing weight is the best thing you can do to get that diabetes under control. If you are in the USA you may be familiar with Dr Oz on TV - I caught a segment on his show the other day with this English doctor, Mike Mosley(sp?) who wrote a book a couple years ago about intermitent fasting - he has a new (or maybe I saw a repeat and this is not so new) book out about high intensity exercise. I also saw a show on PBS he did last year on the same subject -"The Truth About Exercise" - the upshot of which was glucose control can be greatly improved through what works out to what seems like very little exercise. Of course it takes more exercise to lose weight but you will find reading the posts here in these discussions that we get fit in the gym (exercising) but we get slim in the kitchen (eating right). 

Best of luck to you and keep up the good work - you CAN do it

Craig

[whome]

Another thought - you may want to see (if you have insurance or money to spend on it) if your doctor can refer you to see a dietician or nutritionist to talk about and help you understand more about how your diet will affect your insulin levels and such - the long term damage from uncontrolled blood sugar is scary -

Again - good luck

Craig

[mangogirl205]

Hi Craig, sorry it's been awhile since I last  replied. But again, thank you for all your help. So yeah, guess what? Since I started eating healthy and exercising..I saw my doctor last week( 6weeks since I last saw her) and I lost a total of 10lb.s! I was so excited and my A1c was 8.9% and it's down to 6.6%. Which If you don't know...is great! My doctor was amazed,she was so proud of me and I was proud of myself too. I've been watching my calorie intake and I now understand everything. I am so happy I got this Fitbit Zip!

And Iv'e been doing light exercise and a little cardio. When ever my glucose is high, what works for me to get it down is weight lifting. Not alot,ofcourse...but it helps me soo much. I actually want to make a post for others to read that are also diabetics. And what snacks and foods Iv'e been eating that has helped me along the way. This is a life long journey that I intend to keep doing. I want to be a better/healthier me!

Thank you for your support and encouragement,

Christina

[whome]

Hi Christina,

  Congratulations! Yes, I do happen to know that having your A1c <7% is a VERY big deal - it says so much about what is going on with blood glucose level overnight and other times when you can't be checking. You haven't said if you are Type 1 or Type 2 diabetic but the thing about Type 2 (if that is it) is that the problem can be almost totally eliminated in many cases with diet and lifestyle changes. It isn't easy but considering the alternative....! 

  There is a history of Type 2 in my family and I am well aware of how vital weight control is to my well being.

Again, "way to go, girl" on the work you have done so far and good luck with the future work - you rock! Letting others on these forums know what you have done and how it has helped may be very encouraging to those with similar problems. I look forward to future updates.

Thanks for keeping in touch

Craig