How many calories? How many meals? Help?

Hi! I'm a 19 year-old female, and I weigh 210 lbs. I'm a pescetarian, and I also live a sedentary lifestyle at the moment. I don't drink soda; the most "unhealthy" thing I drink is Crystal Light Iced Tea once every other day. I try to drink water often, but I rarely hit the 8 cup or more mark. My TDEE is 2200 cals a day, and my BMR is 1765.9. My goal weight is roughly 130~120, but I know that I will stop losing and start maintaining once I feel and look healthy.

The real questions are:

Is 1200~1400 enough to lose at least 2 lbs per week considering my weight and sedentary lifestyle? 

How often do I eat?

Thank you. :) I'm hoping one day I can hit my goal weight and love myself even more then I do now.

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Short Strolls After Meals May Lower Diabetes Risk

Walking 15 minutes three times a day was better for blood sugar levels than one 45-minute walk, small study found

By Kathleen Doheny

HealthDay Reporter

WEDNESDAY, June 12 (HealthDay News) -- Older adults at risk for getting diabetes who took a 15-minute walk after every meal improved their blood sugar levels, a new study shows.

Three short walks after eating worked better to control blood sugar levels than one 45-minute walk in the morning or evening, said lead researcher Loretta DiPietro, chairwoman of the George Washington University School of Public Health and Health Services in Washington, D.C.

"More importantly, the post-meal walking was significantly better than the other two exercise prescriptions at lowering the post-dinner glucose level," DiPietro added.

The after-dinner period is an especially vulnerable time for older people at risk of diabetes, DiPietro said. Insulin production decreases, and they may go to bed with extremely high blood glucose levels, increasing their chances of diabetes.

About 79 million Americans are at risk for type 2 diabetes, in which the body doesn't make enough insulin or doesn't use it effectively. Being overweight and sedentary increases the risk. DiPietro's new research, although tested in only 10 people, suggests that brief walks can lower that risk if they are taken at the right times.

The study did not, however, prove that it was the walks causing the improved blood sugar levels.

"This is among the first studies to really address the timing of the exercise with regard to its benefit for blood sugar control," she said. In the study, the walks began a half hour after finishing each meal.

The research is published June 12 in the journal Diabetes Care.

For the study, DiPietro and her colleagues asked the 10 older adults, who were 70 years old on average, to complete three different exercise routines spaced four weeks apart. At the study's start, the men and women had fasting blood sugar levels of between 105 and 125 milligrams per deciliter. A fasting blood glucose level of 70 to 100 is considered normal, according to the U.S. National Institutes of Health.

The men and women stayed at the research facility and were supervised closely. Their blood sugar levels were monitored the entire 48 hours.

On the first day, the men and women did not exercise. On the second day, they did, and those blood sugar levels were compared to those on the first day.

The men and women were classified as obese, on average, with a body-mass index (BMI) of 30. The men and women walked on a treadmill at a speed of about three miles an hour (a 20-minute mile, which DiPietro described as the lower end of moderate).

The walks after meals reduced the 24-hour glucose levels the most when comparing the sedentary day with the exercise day.

A 45-minute morning walk was next best.

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Most Restaurants' Kids' Meals Still Unhealthy: Report

Too many kids' meals served at major chain restaurants in the United States still contain too much salt and fat and too many calories, according to a report by the Center for Science in the Public Interest.

The consumer advocacy group analyzed thousands of kids' meals and found that fried chicken fingers and nuggets, french fries and sodas are the most common items offered to youngsters, USA Today reported.

Some children's meals contain more than 1,000 calories. Federal government dietary guidelines recommend that children ages 4 to 10 eat 1,200 to 2,200 calories for the entire day.

"This is really disappointing," Margo Wootan, director of nutrition policy for CSPI, told USA Today. "Restaurants should be doing better."

She noted that there has not been much improvement since the group did a similar study in 2008.

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Family Meals Nourish Teens' Mental Health: Study

Title: Family Meals Nourish Teens' Mental Health: Study
Category: Health News
Created: 3/25/2013 2:35:00 PM
Last Editorial Review: 3/26/2013 12:00:00 AM

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11 New Ideas for Heart-Smart Meals

ByErin O'Donnell
WebMD Feature Reviewed byLaura J. Martin, MD

To keep your ticker in top shape, make heart-savvy choices at every meal. That means keeping a few principles in mind:

Eat more plant-based foods. Reach for whole grains and veggies to boost your fiber. Dial back your salt intake. Go for “good” fats from nuts, olive oil, and fish. Limit saturated fats found in meat and dairy foods, and avoid trans fats from chips and other junk food. The good news: Heart-healthy eating can be surprisingly simple and scrumptious. Start with these 11 meal ideas – and get creative in your kitchen.  

1. Blueberry Smoothie: A Satisfying Morning Sip

Vanilla nonfat Greek yogurt, 1 cup
Frozen blueberries
1 or 2 tablespoons of ground flaxseeds

Whir it all in a blender with a few drops of vanilla extract. Add a splash of apple juice if it’s too thick. Drink immediately.

Benefits: Flaxseeds are a top source of cholesterol-lowering soluble fiber. They also contain healthy omega-3 fats, which can lower your triglyceride levels. Plant chemicals in blueberries may help protect blood vessels against damage. And Greek yogurt contains more protein than other yogurt, which keeps you satisfied and less likely to overeat.

2. Muesli: A Better Bowl of Cereal

Old--fashioned rolled oats, ½ cup
Raisins or other dried fruit, ½ cup
Raw walnuts or almonds, ½ cup
1 apple, grated
Plain, low-fat yogurt, 3 cups

Combine ingredients. This makes enough for several servings, and tastes even better in a day or two, as liquid from the yogurt and apple softens the oats.

Benefits: Soluble fiber in the oats and apple help lower LDL or “bad” cholesterol, while the nuts contain heart-protective unsaturated fats.

3. Tomato-Poached Egg: A Savory Start

Tomato sauce, 1/2 cup
1 egg

Simmer the sauce in a small nonstick skillet, adding a sprinkle of your favorite seasonings, such as minced garlic, basil, or oregano. Crack the egg into the sauce, cover the pan, and cook until the egg white is no longer transparent. Serve over whole-wheat toast.

Benefits: Tomato sauce, garlic, and herbs all contain heart-protective antioxidants, while wholegrain toast provides beneficial fiber. Newman says research suggests that a “naked egg,” cooked without fat, is a heart-safe choice.

4. Humus: The Original Bean Dip

1 can chickpeas, drained
1 teaspoon of sesame tahini
Lemon juice
1 clove of garlic, minced
Olive oil

Combine ingredients in a blender. Process until smooth, adjusting proportions to taste. Add a little water to thin the dip. Season with salt and pepper. Serve ¼ cup of hummus with baby carrots.

Benefits:  Chickpeas and carrots are loaded with cholesterol-busting soluble fiber. Garlic has anti-inflammatory properties and may slow blood clotting.

5. Black Bean Salsa Taco: Fast, Fresh Flavor

1 can black beans, rinsed and drained
1 fresh tomato, chopped
Frozen corn, 1 cup, thawed
Whole wheat tortillas, 1 per person or 15 corn tortilla chips per person

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What works for you? Small meals/Snacks or 3 square meals a day?

Lately I have learned something.

Multiple mini meals throughout the day-does not work for me.

Multiple small snacks trhoughout the day-does not work for me.

Eventually this just a chance for me to overeat. I tried for the longest time to eat like this, because so many other people do and said it was the best way.

The best way to do something for one person might not be the best way to do it for another.

I was reading Lyn blog post about it had they lost weight regain and my heart aches for her. I did that once before and the weight regain is awful. It hurts. It is so much harder than you think. I know that they can get back to a good place and I'm totally cheering for her. What really got me on this post was a lot of the comments that asked her to stop snacking, especially this one:

"then you please stop snacking? I know in the past few years, it is always touted as the "answer" never to feel hunger, blood sugar, blah blah blah, but I'm much older, and believe me, back in the day three square meals a day was enough. I think only snacking is the way to put on weight even if you're perfectly at each meal. I'm not perfect, but I can say that I was much better when I'm not chewing and sipping all day long. I'm not sure when it happened, but no one can go without a big drink and something to munch on. In the 1950s, 60s, 70s you never saw this and almost everyone was smart ... “

In my own situation I'm realizing that this is true. I do much better when I stick to three meals per day instead of trying to break it down in mini meals or have lots of snacks.

Definitely snacking is fun, but it's also a chance for me to constantly think about foods that I do not need anything in my life. I find that half the time I don't really feel I'm physically hungry I eat either "must" at certain times to keep my blood sugar or energy levels well. When I'm snacking or eating small meals I'm thinking about food more, spend more time on it, and in the end consume more of it.

I do that with three meals per day. It is easier to plan that and then just let it when needed. I spend less time and thought centered around food and I eat less. I'm much more satisfied after a meal, and that feeling lasts a long time. After counting calories do both ways I've learned that 3 meals per day works much better for me than the small calorie meals/snacks wisely route.

I am on the mini meals and meals with snacks ideas. They work just isn't for me as they do for other people. Snacking is not useful. Lately I've been sticking with 3 meals per day (and maybe a night time protein shake sometimes) and it is slowly working.

That's what works for me. What works for you? 3 large meals? Many small meals? Meals and snacks? How do you eat?

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The Best Ways to Plan Healthy Meals

Maintaining my Feel Great Weight one carrot (and cupcake!) at a timeFebruary 14, 2012 Feel Great Weight

By Tina Haupert

I frequently receive questions about the number of calories I consumed when I was trying to lose weight, and people are usually surprised when they hear my answer. Then (and now) I typically consume 1,800 to 2,200 calories a day. This might sound like a lot of calories compared to some of the 1,200-calorie plans you hear about, but finding my Feel Great Weight wasn’t a short-term diet just to shed pounds. The word diet often means a temporary and restrictive eating plan that helps you to lose weight, but when you stop the diet, you often gain the weight right back. My diet wasn’t temporary, but something I planned to sustain for the rest of my life. Plus, I knew that drastically reducing my daily calorie count would leave me hungry and miserable so I set out to make changes that would stick.

In the past, I just threw together whatever convenient and low-calorie meal I could get my hands on. A lot of the time, it was one of those 300-calorie frozen dinners. In theory, eating them made sense for slashing calories, but it always left me hungry later on, which led me to overeat. I quickly learned that I needed to plan well-rounded meals with a good amount of protein, fiber, and healthy fats to satisfy my hunger and keep me full for hours. Take a look at this slideshow for a few things to keep in mind when you’re planning healthy meals.

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