EatingWell 7-Day Meal Plan Help

How to choose the right calorie level for your 7-day meal plans.

"To anonymous who said "ome one is not proof reading this article. I weight 131x12= 1,572 if I subtract 1,000 as it states I would be eating 572 calories this is not correct. I was taught your weight times 10 to loose weight and times 12...

I've been to WH and WebMD to see what my caloric intake should be to lose about one to two lbs a week (target weight loss...40lbs. by my 56th birthday in June). BOTH suggest the 1200 cal diet. Granted, I'm not very active and making our king-sized bed can rev up my circulation, as does sweeping our 4bd-home (all wood floors), but...the caloric intake does feel restrictive. I understand though, that I am used to eating when the mood hits and whatever is in sight, so I've been journaling what I eat, which has helped me to lose 2lbs in my second week (going on my third as I write first week was an exercise in HORROR...I had NO idea I was eating so much!!). I'm also a reactive hypoglycemic, so eating the six meals as suggested supports that part of being RH in keeping my blood sugar levels balanced, but what do I do when I DO exercise (yoga, for instance?) How do I compensate calorically, for increased activity so I'm not sabotaging my progress by eating the wrong foods, or eating larger portions because I'm famished?

Many health e-mags are Terrific when it comes to suggesting meal plans or exercise plans, but I would love to see WH start pairing up these wonderful WH meal plans with exercise/activity routines AS A RULE and maybe supplement/alter these various plans regularly to head off boredom in both meals and activity. WH could insert (as reminders or added info) past articles on how to get a good nights sleep, find the proper exercise bra, and the like as a part of these Diet/Activity plans...

I know that there are coaches on other health websites...for a price, and if you're not a body builder, or some such, it's not easy to find meal plans paired with the appropriate activity routines. I have limited funds since losing my job over two years ago, so a coach is out of the question. I'm determined to lose the 40lbs., so I'm not going to frustrate myself by paying for what I can't afford. Another reason WH meal plans WITH supporting/coordinating exercise routines would be a blessing and oh so appreciated...just saying.



01/10/2013 - 7:38pm

So if my husband is 5'10 and weighs 170 he sould eat only 1200 cal?? Come is is not correct.


01/14/2013 - 4:13pm

With the reading skills some of you have, I'm surprised you can write. Go back and read the article - especially the part about getting under 1200 when you do the calculation. Good grief.


02/07/2013 - 2:28pm

Stop criticizing people who point out that the calculation is wrong; they are correct. I know for a fact that I burn 1300 calories a day with no activity because I have had that measured, so a formula that suggests I should eat 600 calories a day-- or just round up 600 calories?!-- is clearly not effective. There are much more accurate ways to calculate how much you should be eating.


02/23/2013 - 12:48pm

Umm, here's the thing. READ the entire article. There is no perfect formula. Everybody's activity level differs, everybody's metabolism differs. It requires a deficit of 3500 calories to lose one pound. So if you want to be a go-getter, figure what your normal eating habits were... Figure the calories. Now subtract 3500. That should equal a loss of 1lb. There is no exact science people. But eating less than 1200 cals a day will put your body into protective mode, and you won't continuously lose weight, because your body will begin shutting down its metabolic rate to store what it can. The article says to eat at least 1200.


03/10/2013 - 2:54pm

Im not sure why no one is getting this, the husband who is 170 x 12 =2040-500=1540 in order to lose 1-2 lbs otherwise if you are light enough stay at 1200 calories and if you are not losing either exercise more or have more raw veggies(raw fresh veg juice is better you get more nutrients)



03/11/2013 - 1:14am

This article gives a great way to estimate based on SIMPLE calculations. Then, if you're feeling too tired and worn down even though you're eating correctly, bump it up 200 calories a day. If you're not losing wieght, bump it down 200 calories a day. Of course there are more accurate ways to do it! A 200 Ib person with 12% body fat will burn WAY more calories than a 200 Ib person with 50% body fat. That's not the point. The point is that this gives you a starting point. If you're really serious about knowing your exact caloric output, get in a Bod Pod and figure out your body fat % and resting metabolic rate, then calculate your exact caloric expenditure throughout the day with a pedometer and a workout monitor. Even this is just an estimate, though. When I was on a college track program and needed to lose 8-10 Ib's during pre-season, the Bod Pod told me my resting met rate was 1800, but that was if I sat on my butt all day. It said that I probably burn 2700 calories based on my workouts, and I was running/lifting for two hours a day. I started eating 2200 a day, and lost more than 1 pound per week. What does that tell me? I was probably burning closer to 3000 calories a day. What's my point? It's all estimates. Go into a calorie deficit and see how it feels for two weeks. Weigh yourself in your morning and stay on a consistent routine, otherwise water wieght can make you flucuate up to 8 Pounds in a couple days, which will throw off your estimates of actual fat loss.


03/19/2013 - 10:25am

Many of you could use to find what your caloric intake should be, with or without exercise. I have found it to be very helpful keeping me on track during my 90 day challenges...As long as you are truthful when setting it up it will work for you!


03/19/2013 - 2:23pm

some one is not proof reading this article. I weight 131x12= 1,572 if I subtract 1,000 as it states I would be eating 572 calories this is not correct. I was taught your weight times 10 to loose weight and times 12 to maintain.


08/25/2013 - 8:52pm

Here's a ringer for you...I lost 25 lbs in 4 months eating anywhere from 1600-2200 calories a day and only did minimal exercise (1 hour of Zumba 2x a week) and NEVER felt hungry. Maybe because I didn't do the calorie thing, I did the low carb thing. Hmmmm, something to think about.


09/03/2013 - 3:19pm

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