At 105kg - I think you need to be eating more, if you are very sure that you have accurately counted your calories (logged every bite, and weighed every portion). When you enter your stats into CC I'm pretty sure that it will tell you to be eating more than 1100 - 1350 per day.  This link is a pretty good alternative way to figure out what you should be consuming per day http://www.phord.com/cc .  You should keep your deficit to somewhere between 500 - 1000 Kcals per day.  Any more  and your metabolism will switch to starvation mode and begin to conserve energy.

I would also recommend that you try up your walking to every day if your knees allow it, you should try to incorporate as much daily exercise as you can into your life.  Swimming is an excellent form of exercise, especially with weak knees.  You might also investigate doing some form of weight training.

I guess I got a bit carried away. The cc does tell me to eat 1550 per day! Seems a lot but i will adjust my diet to this. I also found from my own experiences over the years that I lose weight if I up the protein and down the carbs. I have not done this yet and think this works best for me (we are all different) so will adjust accordingly. Yes, I do log every thing I eat//drink. Thanks for your tips..much appreciated..

How many calories do you typically burn in a day?  Your calorie deficit should be 500-1000 calories less than this number. 

A calorie amount of 1200 calories per day would be for someone who is a sedentary female around 5'0" and close to their goal weight. 

Don't measure your weight so closely.  When I first start to exercise or cut down on intake it often takes a few weeks for a result to show.  Muscle gain will also weigh more than fat loss.  I am 44yo, and I have noticed it takes a lot longer for weight loss to show on the scale.  I would try to increase activity also.  I also had a knee injury and did water aerobics for a while until it was too easy.  The stationary bike was really good for my knee, and if I don't do it than I will feel it in my knee.

Do you strength train? If not it would be a good idea to add that to your workout plan. Muscle burns more calories than fat. Strength training is an anaerobic exercise which means it burns calories while you are doing it but for a long period of time after you are done lifting. It also reves your metabolism.

People get confused about calorie intake. While watching your calories is very important eating the right foods is the key. For example if you restrict your calories to say 1,500 a day, but you are eating crap your body will not efficiently use those calories as fuel. (crap in, crap out)

You may get skinny but will not be strong and fit. Balanced, good nutrition is the key. Fuel your body like a machine and you will see the results. Firm, tone, thin, fit body. You will have more energy, have a better completion, age better, have better hair and nails, reduce your chances of getting many types of diseases and so on. When you educate yourself on how the body should be fed you will see that calorie counting is just a part of the over all plan.

I  practice what is called clean eating. This is not a new "diet" it is a way of eating that gives your body the proper nutrition it needs to keep you healthy, active and feeling great. I believe that in America today it is so easy to get caught up in the "American" diet meaning fast foods, foods high in fat and sugar and processed foods. Most people are unaware or do not give any thought to the kinds of foods they are putting in their bodies or how many calories they consume a day. When you start to become aware of what you are putting in and the difference in how you feel when you nourish your body with good food you will see very positive results. Up until a few years ago I never gave it a thought when I ate. I ate pretty much anything I wanted.  I slowly started making some changes in my life. I started working out and reducing my calories. In the beginning I thought it was all about the calories and still did not pay attention to the "type" of food I was eating. I thought that as long as I ate under a certain amount of calories a day I would loose weight and I did initially but I was still not happy with how I looked and felt so I started reading and educating myself on the proper way to eat and what to eat to get the results I wanted. The more I learned about  health and nutrition the more I realized that putting good, healthy food in your body will change not only the shape of your body and promote weight loss but you will also feel healthy, fit and have more energy.

There are different ideas about clean eating, different extremes I guess you could say but the philosophy behind it is pretty simple and it is just using common sense when eating.

It is about eating foods in a more natural state. Fresh foods whenever possible. Fresh fruits and vegetables, whole wheat and whole grain products, good fats,  lean proteins, chicken, fish, beans, peas, nuts, seeds. When eating meat choose baked or broiled instead of fried. Drinking lots of water, avoiding high calorie foods with little nutritional value, and high calorie sugary drinks.

Some people believe that it costs more to eat clean. Most of the time it does not. Many times pre-packaged, processed foods are more expensive than fresh foods.  I buy a lot of my food when it is on sale and most of it I prepare and freeze. If something I like does cost a little more I don't mind paying extra for something that is important to me.

Clean eating does take a little more time since you are making most things fresh, but after you have been doing it for a while  you develop a system and it takes less time and thought.

Label reading is very important. In the beginning I spent a lot of time at the grocery store reading food labels, calorie content and so on. But after a while you know which foods to buy and you often buy the same foods each time you go to the grocery store so the time involved is really no different than anyone else shopping for groceries.

One key to clean eating success is to plan ahead. Cook ahead, think of what your will cook for the week. Cut up fresh fruits and vegetables to have in the refrigerator and freezer for easy access.

So for the most part I try to eat clean but I do have a cheat meal once a week. It is usually takeout and I also have desert with my cheat meal.  I look forward to this meal and it helps keep me on track. Knowing that every Friday night I can have some of my favorite foods helps me to eat right the rest of the time or most of the time. I still try to be careful even with the cheat meal. For example one of my favorite cheat meals is a chicken grinder, cheese potatoes and desert, which is usually a cookie and a brownie. I will get the grilled chicken instead of the fried. Ask for no mayonnaise or dressing and no cheese on the grinder. I get the cheese on the potatoes but ask for half.

Just by skipping the cheese, mayo and getting half of the cheese on the potatoes saves about 400 calories. If you figure it this way. 1 Tbs of mayo is 100 calories. 1 slice of cheddar cheese is about 113 calories so if they normally put 2 slices of cheese on the sandwich and say 3 slices on the potatoes you can eliminate quite a few calories by just cutting back on those 2 items.

If I order pizza I get the thin crust, whole wheat crust if they have it. Veggie pizza with no meat and I always ask for half the cheese. I also use a paper towel to pat some of the grease off of the pizza. Doing those things cuts down on calories and fat.

I think for successful weight loss and then maintaining a healthy weight you always have to think like that. Be aware of everything you are putting in your mouth. You don't have to be obsessed but be "aware" of what you are putting in and how many calories are in the food you eat.  I eat clean about 80-90% of the time. I am not as strict as some people but I am comfortable with the choices I make.

It helped me in the beginning to keep food log and lookup calorie information on the food I was eating. I still keep a food log online but since I have been doing this for so long and it is part of my lifestyle I have a very good idea how many calories are in the foods I eat. If I try something new I look it up and add it to my food log.

Be careful with your sodium intake. Most foods contain sodium so you should limit the additional salt you add to your food. It is recommended that adults should eat less than 2,300 MG of sodium daily. That is about 1 teaspoon of salt.

You want to avoid processed foods, foods with additives, salty and sugary foods, fried foods and most white products such as white rice, white bread, white flour and so on.

Avoid bad fats

Saturated fat

Saturated fats raise your total cholesterol levels as well as LDL cholesterol. It clogs your arteries with plaque, which increases your risk of heart attack and stroke. Saturated fats are found in things like animal products, meat, dairy and also some plant products. Everyone gets some saturated fat and a small amount is needed but it is best to limit your intake of saturated fat.

Trans Fat

Tran's fats are not natural. They are man made fats.

Tran's fats come from hydrogenated liquid oils. Tran's fats are found in products such as packaged foods, fried foods, margarine, some vegetable oils and fast foods.

Tran's fats offer no health benefits at all and unlike other types of fats, our bodies do not require transfats. Transfats also raise your LDL cholesterol levels and decrease your HDL cholesterol levels which is the good cholesterol. Studies have been done that may also link transfats to diabetes, cancer, obesity, heart disease and stroke.

Incorporate good fat

Monounsaturated Fat

Monounsaturated fats have been found to lower total blood cholesterol levels (LDL) while increasing good (HDL) cholesterol levels.

Monounsaturated fats are found in foods like nuts, canola and olive oil, avocados, pumpkin and sesame seeds and some other foods.

Polyunsaturated Fats

Polyunsaturated fats have also been found to have positive effects on cholesterol. Sources of polyunsaturated fats are seafood, fish oil, soy products, corn products, safflower and sunflower oils and pumpkin seed.

Omega-3 Fatty Acids

I am a huge fan of Omega-3 fatty acids. Studies have shown that these fats have been beneficial in treating many types of diseases such as depression, anxiety disorders, ADD and OCD, helps to prevent clogging of the arteries, reduces bad cholesterol levels and many other things. Sources of Omega-3 fatty acids are most kinds of fish, tuna, herring, mackerel, trout and salmon. Also found in foods like walnuts and other nuts, tofu, flax seeds and canola oil.

You can buy supplements that contain Omega-3 fatty acids. Flax oil, fish oil and salmon oil are all good sources.

Clean eating basics

   Eat whole, fresh food whenever possible

   Eat Complex carbohydrates

     Eat non-fat or low fat dairy products

    Avoid foods high in saturated and transfats

   Avoid sugary and high calorie drinks

   Eat lean cuts of meat. Grill, broil or bake meat

     Avoid fried foods and fast foods

     Drink plenty of water

   Skip the oil and butter when cooking. Use non-fat canola or olive oil cooking spray instead

      Limit your salt and sugar intake

     Buy whole grain products

   Avoid white foods, white rice, white pasta and white bread

    Watch the condiments. Some like mayonnaise and salad dressing are very high in fat and calories

      Eat a balanced diet. The food pyramid is a good reference

  Don't assume because something is labeled diet or fat free that it is healthy. Many prepackaged and frozen foods are high in sugar, sodium and preservatives. Read the labels before you buy

    Plan your meals ahead and always have fresh fruit and vegetables cut up for easy access. This prevents you from reaching for the not so good snack foods when you are hungry

    Don't let yourself get hungry. Some experts recommend 6 smaller meals a day instead of 3 larger meals. I think you have to find out what works for you but have a healthy snack in between meals if you are hungry. This keeps your glucose levels regulated in between meals and prevents overeating at mealtime

      Allow yourself one or two cheat meals a week. That does not mean you have to go to the fast food drive through and get 2 big Mac's and a large fry, but eat a meal you enjoy and if it is a big Mac find ways to cut down on the fat content such as skipping the mayo and cheese

    Count your calories and activity level. At least in the beginning until you have an idea how many calories you are eating a day and how many you actually need

    Calculate your BMR rate (Basal Metabolic Rate) to find out how many calories you need a day and focus on staying within that range. 

Links on clean eating

http://nutrition.suite101.com/article.cfm/clean_eating_basic s

http://www.dailymuscle.com/2006/04/27/eating-clean-tips-for- overcoming-the-dilemma/

http://www.ehow.com/how_2049770_eat-clean.html

http://www.hungrygirl.com/

What to look for when buying whole grain products

http://www.goodhousekeeping.com/health/nutrition/nutrition-w hole-grain-jibrin-0106

http://www.wholegrainscouncil.org/whole-grains-101/identifyi ng-whole-grain-products

Shopping for healthy food/reading labels

http://nutrition.about.com/od/dietfaq/f/shopping.htm

http://www.revolutionhealth.com/healthy-living/food-nutritio n/food-basics/essential-nutrients/fats-carbs-protein/protein

http://www.healthyeatingadvisor.com/food-labels.html

http://whatscookingamerica.net/Information/FoodLabels.htm

Track your calories and activities

http://www.my-calorie-counter.com/

http://www.fitday.com/

http://www.foodcount.com/Index.cfm?Method=Privacy.Home

BMR (Basal Metabolic Rate) calculators

http://www.bmi-calculator.net/bmr-calculator/

http://health.discovery.com/tools/calculators/basal/basal.ht ml

http://www.caloriesperhour.com/index_burn.php

The saying you are what you eat is so true. Expect to get out what you put in.

The other day I was talking to a friend about their dog. She was upset with her neighbor because the neighbor fed their dog burger king food. She went on and on about how bad this was for the dog and that dogs should only have dog food. I agree by the way. But I asked her is she ate burger king and other fast foods and if she fed this to her kids and she said yes.

I just smiled. Why would you be so upset about a dog eating that crap but think nothing of feeding it to your children and your family. Silly people.

Shelly

Hi, I just joined today to start my crash diet (of just 5-8 lbs) for the next 2 wks. I've already lost a few of the lbs I want, so I'm well on my way.  I enjoyed reading your post.  I think that if more people like you expose what the basics should be, the more people will become comfortable about what they should be putting in their mouths.  I sometimes get these little naughty urges where I would just love to put post it notes in front of all the BAD things in the stores that are sold, but it would take A LOT of time and post its!  It's horrible to see what people put in their baskCarts at the store...!

Anyway, I wanted to comment on your last part of your post regarding the "dog" being fed a burger king burger and how they should just eat dog food.  You know, if you read the ingredients on those packages of dog food, the manufacturers are filling their diet up with the same bad things that are in our processed food.  It's always better to give your animal what you're eating, RAW. and it is much healthier.  A former husband of mine insisted on feeding our dogs COOKED bones from a deer.  Honey, I explained, you shouldn't give those to the dogs like that, they're cooked.  He said, well they eat it in the wild, I SAID, ya, but NOT COOKED....he shut right up.  The bones splinter and damage their little tummies.   Anyway, dogs diets also have an effect on their attitude and moods as ours does.  Just thought I would give you that to think about.  There are websites that offer excellent recipes for dogs that are natural and healthier.  I had a friend that fed her dog garbage, fast food, etc....it got colon cancer.... geee... who figured.

Anyway, nice post, keep up the good work of spreading the word!  I always tell people to just stick to the basics, it's a no brainer.

peace,

Lee in KY

I do not believe you are eating enough, as odd as that may seem. If you eat too little your body goes into starvation mode and wont get rid of anything. Also, your body adjusts to the same exercise routine, so try and shake things up a little, ride a stationary bike, or an elliptical trainer both are good on the knees, also, something I tried is doing some 5 pound weight exercises, this really woke my body up!!! hang in there I know how ya feel, been there but if you change your routine, it will move I promise!!!!

Original Post by pellyrdgirl:

Shelly

Hi, I just joined today to start my crash diet (of just 5-8 lbs) for the next 2 wks. I've already lost a few of the lbs I want, so I'm well on my way.  I enjoyed reading your post.  I think that if more people like you expose what the basics should be, the more people will become comfortable about what they should be putting in their mouths.  I sometimes get these little naughty urges where I would just love to put post it notes in front of all the BAD things in the stores that are sold, but it would take A LOT of time and post its!  It's horrible to see what people put in their baskCarts at the store...!

Anyway, I wanted to comment on your last part of your post regarding the "dog" being fed a burger king burger and how they should just eat dog food.  You know, if you read the ingredients on those packages of dog food, the manufacturers are filling their diet up with the same bad things that are in our processed food.  It's always better to give your animal what you're eating, RAW. and it is much healthier.  A former husband of mine insisted on feeding our dogs COOKED bones from a deer.  Honey, I explained, you shouldn't give those to the dogs like that, they're cooked.  He said, well they eat it in the wild, I SAID, ya, but NOT COOKED....he shut right up.  The bones splinter and damage their little tummies.   Anyway, dogs diets also have an effect on their attitude and moods as ours does.  Just thought I would give you that to think about.  There are websites that offer excellent recipes for dogs that are natural and healthier.  I had a friend that fed her dog garbage, fast food, etc....it got colon cancer.... geee... who figured.

Anyway, nice post, keep up the good work of spreading the word!  I always tell people to just stick to the basics, it's a no brainer.

peace,

Lee in KY

 Hi Lee, yes, I know. The dog food is full of crap to

It is just common sense for all living things, people and animals. When I was younger and eating pretty much anything I wanted I would hear people say you are what you eat and think, that is silly. I feel fine. Well I did not realize how bad I felt unitil I changed my diet, lifestyle and activity level. Now I feel great. I mean life is not perfect. I have my health issues but for the most part eating clean has made a huge difference. Thank you for your comment. Have a good week.