Need help getting back on track

[carrie 1]

Hi! I'm new to this. I'm several years out and getting back to basics. I'm following the golden 4 rules. I've dropped several pounds that I've put on while "being too comfortable". I don't remember how many calories are suggested for RNY patients. Any help/suggestions/advice much appreciated!

Thanks!!!

[slowtogo 301]

When was your surgery, carrie?

[carrie 1]

When was your surgery' date=' carrie?[/quote']

I hope I'm responding the correct way, haha. I'm learning as I go!

I had surgery 10 years ago February

[DLCoggin 1,788]

There are two ways that you can determine a calorie goal. One is OK, the other is the one that I believe is the best. The first is to just use a BMR (Basal Metabolic Rate) calculator. There is one on My Fitness Pal but you can probably Google one easily. You enter your weight, height, age and gender and it calculates a calorie count. Note that BMR is the minimum number of calories that you would burn if you did nothing but rest for 24 hours. In other words, it's the number of calories your body needs to simply maintain normal functions like respiration, heart rate, etc. You would need to add some calories to that number depending on your activity level.

The better way to really zero in on your specific calorie number is use a food log. I use My Fitness Pal (highly recommended) but there are many apps that do essentially the same thing. You configure your profile in the app with all of the stuff above plus your goal weight, how much you want to lose per week (or gain or just maintain) and the app will calculate a calorie goal. Log your food for a week and see what happens with your weight. For example if your goal is to lose one pound a week, if at the end of the week you've lost a pound, that calorie count is your number. If you didn't lose anything, then make a moderate adjustment, say 100 calories, and see what happens after another week. If you gained a little, adjust down 150-200 calories and see what happens. You get the idea. In a short period of time you can identify the specific calorie goal that works best for you.

This is by far the best method I know of for anyone to determine what their specific calorie goal should be. Doctors will usually make recommendations but even they are simply making an educated guess. There are simply too many variables in terms of activity levels, carbs, fats, Proteins, etc. for them to be any more specific. With a little trial and error, you'll know what will work best specifically for you and your lifestyle. Food logs are extremely powerful and unfortunately under utilized tools for managing your weight, regardless of where you're at in your journey. Commit to logging for ninety days and you'll never stop. I've been doing it for almost two years and I'd be lost without it!

[carrie 1]

Thanks for all of this information! I downloaded that app...thanks for all the tips!!!