New to EM2WL?? Read this!!!
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The idea to eat more to lose weight is very new to me. I just started with a new trainer guy and he had me to a BodPod. He said that I need to eat 2500 calories a day and that is only marking me as lightly active. He wants me to keep cardio to only brisk walking and focus on strength training 3x a week. I was really just like what?!? Eat more and burn less calories? It is the opposite of what I've been told with all my past doctors and dietitians (been trying to lose weight for 10 years after my last child was born with no success).
But he said that my body needs at least 1650 calories to function properly....then add calories for everything I do....that I've been starving my body for 10 years. I guess I was starving myself if these numbers are true. My normal calorie intake daily was about 1450. In the past as low as 1,000 -1200. Because I kept being told eat less and workout more...and by workout...more cardio...longer cardio...cardio cardio cardio. Which is hard / pain for me since I have asthma.
I will say this...day 2 of this new plan. I am feeling good! More awake and energy. Not getting the mid-day lull where I wanna take a nap. I'm not craving anything. (my previous diet person had me capping my fats, sugars, and carbs....even if they were the good ones ...like mono fats, or from fresh fruit...and I was craving fat and sugar of any kind all the time). My new plan doesn't have any caps on things. Just if I eat fat...no trans and limited sats....otherwise eat away. It seems so simple and easy...too good to be true. lol. I am feeling more confidant though that this just might be what I needed these last 10 years now that I've read these posts and am doing research into the idea.0 -
I started my weight loss journey like so many people have, decreasing how much I ate. To the point where my daily average calorie intake was at 500 calories. Every time I tried to tell my doctors I wasn't losing weight their reply was always: "you're simply eating too much". Thirty-two years ago, I stopped eating breakfast. Thirty years ago I stopped eating lunch. About twenty-two years ago I started eating every other day. Finally I went back to eating at least one meal per day. By the time I graduated high school I was eating once a day and weighed 225 pounds. After graduation I had a brief time when I worked a very physical job (almost 3 years), I managed to get down to 185 pounds. But then after I was laid off from that job I started gaining again. I started bringing up the fact that I couldn't lose the weight to my doctors and every single one of them told me I was eating too much. So I would cut back on what I ate some more and packed on more weight.
When I started using MFP in 2012, I was at an average of 500 calories a day and 305 pounds. I finally got a referral to a nutritionist. I currently have myself up to 1200 - 1500 calories a day. In six months I am down to 279 pounds! I never dreamt that it would be so hard to eat! In a way I would love to see some of those doctors that had me at 500 calories just so I can rub it in their faces. I'm currently considering upping my calories to 1600 per day now.
I hear you. I've been trying to lose weight for 10 years now. I am currently up to 263ish. Every doctor in the past would say things like, "Well you don't look that bad", "Just eat less and workout more", etc. Even when I told them I was eating 1000 or less a day, had a very busy and active lifestyle, and was workout out 1-3 hours a day. I ended up becoming muscle fatigued, and feeling sick and tired all the time. Now, my new guy wants me to eat MORE and burn LESS. Minimal cardio - concentrate on strength training...and eat 2500 calories a day! I've just started....so too early for results yet, but I am feeling weirdly great physically!0 -
Great trainer keeping up with research and new info. Well, not that new actually.
Normal Dr's that get 1 course in nutrition and who knows how old that info already was, and unless they personally wanted to keep up on it - they are going by ancient ideas.
Good job going along with it.
Just a suggestion - increase calories slowly - give body a chance to catch up.
Because if you are/were eating that low and not changing weight - that is your literal TDEE right now.
Otherwise you'd be losing weight.
It's suppressed from potential TDEE likely - but still your TDEE right now.
So slow increase in eating levels - like 100 more daily for a week at a time, will cut the potential for fat gain which happens when eating more than body is burning.
You jump up that 1000 calories daily extra - you will be gaining 2 lbs of fat a week until your body has sped up enough to remove that surplus - and that could take a month or more easily.0 -
I started my weight loss journey like so many people have, decreasing how much I ate. To the point where my daily average calorie intake was at 500 calories. Every time I tried to tell my doctors I wasn't losing weight their reply was always: "you're simply eating too much". Thirty-two years ago, I stopped eating breakfast. Thirty years ago I stopped eating lunch. About twenty-two years ago I started eating every other day. Finally I went back to eating at least one meal per day. By the time I graduated high school I was eating once a day and weighed 225 pounds. After graduation I had a brief time when I worked a very physical job (almost 3 years), I managed to get down to 185 pounds. But then after I was laid off from that job I started gaining again. I started bringing up the fact that I couldn't lose the weight to my doctors and every single one of them told me I was eating too much. So I would cut back on what I ate some more and packed on more weight.
When I started using MFP in 2012, I was at an average of 500 calories a day and 305 pounds. I finally got a referral to a nutritionist. I currently have myself up to 1200 - 1500 calories a day. In six months I am down to 279 pounds! I never dreamt that it would be so hard to eat! In a way I would love to see some of those doctors that had me at 500 calories just so I can rub it in their faces. I'm currently considering upping my calories to 1600 per day now.
I hear you. I've been trying to lose weight for 10 years now. I am currently up to 263ish. Every doctor in the past would say things like, "Well you don't look that bad", "Just eat less and workout more", etc. Even when I told them I was eating 1000 or less a day, had a very busy and active lifestyle, and was workout out 1-3 hours a day. I ended up becoming muscle fatigued, and feeling sick and tired all the time. Now, my new guy wants me to eat MORE and burn LESS. Minimal cardio - concentrate on strength training...and eat 2500 calories a day! I've just started....so too early for results yet, but I am feeling weirdly great physically!
Yay for more calories! http://www.eatmore2weighless.com will definitely give you the right guidance to increase your calories to the level your body needs. You are on the right path!
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Jennbecca33 wrote: »Hi Ptrevino! EM2WL is not about eating all that you want and still losing weight. It's about eating at a smaller deficit that is more sustainable for our bodies. We still eat LESS than what we burn, but instead of eating 1000 calories less per day, we might eat 400 calories less per day. A smaller deficit allows us to eat more, but still lose weight. The weight comes off slower, but it's sustainable and is something we can maintain for a lifetime. Welcome!
That sums it all. Eating at a small deficit will help shed the extra weight while keeping the body going strong and healthy. Will help keep cravings under control while letting you enjoy life.
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Just wanted to say Hi. I just joined today. So much to read but I am a long trip on the weekend so I will start then. I have already started my metabolism reset. Its going well so far. I am happy to be free of the restriction of diet, and happy to be following a new lifestyle.
Not sure how long I will go before I try to lose again. I will be away for 5 weeks so if I can maintain through that then I will be pretty happy.0 -
Welcome Jackie!
Being free of the yo-yo dieting mentality is a great achievement! Loving your body thin is the best thing you can do. Using those 5 weeks you will be away to maintain and enjoy your life is the way to go.
Since you will be doing some reading, the Eat More 2 Weigh Less site is the place to start (www.eatmore2weighless.com). There you will find everything you need to guide you through this journey and tons of support from people who went through the same.0 -
Hello hello hello everyone! Just joined the group, checked out all of the online stuff, etc. I had an online trainer that really pushed the concept of eating more food and weight training with minimal cardio. Makes sense - but couldn't afford the cost anymore. Absolutely a new concept for me - traditional yo yo dieter. At times eating less than 1000 cals a day with cardio. I've maintained a 70lbs weightloss for 2 years now with minimal effort and eating/drinking what I want but know I need to get back at it and take off these last few pounds (thinking 20 lbs or so). I'm thinking my metabolism has been slowly getting back to health - along with proper hashimotos treatment. Excited to start tomorrow!0
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Welcome Amber! Good to see you already know that the less food/more cardio combo will not give you the body you want in the long run. Your trainer was definitely onto something, leadng you towards the right path. The EM2WL site has a great free workout and lots of information and help on how to do it and what to expect (www.eatmore2weighless.com) as you may have already found out. Kiki Smith (EM2WL founder has been doing excellent Periscope broadcasts on different topics related to weighloss/metabolism/workouts and I've been posting the links on this forum.
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IamUndrCnstruction wrote: »Going to be blunt here....can this work for someone who has more than 60 pounds to lose? Also, I have to restrict my carbs for medical reasons and wonder how that would work with this woe. I don't have an issue with the carb restriction and find it quite sustainable. Lately though, I have noticed that I am uber hungry All. The. Time. I am beginning to come to the realization that 1360 a day may not be enough. I am 5'10" 211, I work out 5 days a week (not intensely by most standards, but I do what I can within my limitations) cardio and lifting, again, not heavy by some standards, but who cares about other people's standards anyway LOL.....just trying to wrap my head around all this and TERRIFIED of upping my calories.
Under Construction, I understand where you're coming from. I've been doing this just briefly and already see a huge difference in how I feel, and the weight is beginning to move. Do your reading, and make your plans!!
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I'm starting off. I went to the weight loss calculator, do I start with my TDEE? Also, will the metabolic reset guide tell me when and how to adjust the calories I'm taking in, or is there another article that has more detailed info? Thanks0
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I'm starting off. I went to the weight loss calculator, do I start with my TDEE? Also, will the metabolic reset guide tell me when and how to adjust the calories I'm taking in, or is there another article that has more detailed info? Thanks
Welcome the to group CSO!
Starting with the metabolism reset guide is a great place to start. From there, we have many other great articles to help you understand the process and how everything pieces together. Spend some time reading everything to familiarize yourself with how things work and how to make it work the best for you.
First is our quick start guide
http://training.eatmore2weighless.com/get-your-quick-start-guide/
This is a shortened version of our Starter kit which can answer a lot of questions for you.
from there you can grab our Starter Kit Guide
http://eatmore2weighless.com/faqs/
This is a complete breakdown of the entire process step by step. All of this information is available on our website, but some users prefer to grab this so its all contained in one spot and easier to have that information for you.
Then the metabolism reset guide
http://eatmore2weighless.com/the-metabolism-reset-guide/
This will tell you what a reset is, how to works to your benefit and how long yours might take
And finally, a what to expect when you up your calories
http://eatmore2weighless.com/upping-cals-what-to-expect/
This is the most common things that we all experience in the process, so you know you are not alone in any of it.
And of course, all of us here at EM2WL who can answer questions and help you out:)
Kelly
EM2WL Ambassador and moderator1 -
This is great info. Do you know, is there a video, or a link that discusses the proper way to balance the macronutrients and the different food choices foe EM2WL like Ketogenic versus Zone versus Paleo, or even Vegan...? I would like to eventually go Vegan, but right now I have been exploring Ketogenic and Paleo food plans. I like knowing what my options are. Thanks, any help would be appreciated.0
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This is great info. Do you know, is there a video, or a link that discusses the proper way to balance the macronutrients and the different food choices foe EM2WL like Ketogenic versus Zone versus Paleo, or even Vegan...? I would like to eventually go Vegan, but right now I have been exploring Ketogenic and Paleo food plans. I like knowing what my options are. Thanks, any help would be appreciated.
There arent any different food choices with EM2WL. We believe that you can eat anything and everything with this way of life and not have to limit or omit anything. However there are quite a few vegan members around, including our own @empressichel who can help you more with hitting macros in a vegan lifestyle. You can give her a poke if she doesnt respond here soon:)
Kelly
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There are waaay too many people, and opinions on the internet telling people and what to do. I am so confused about macros. Regardless, I'm upping my calories today and just going to stay on the lower side of carbs until I get a handle on this.0
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Oh, BTW, thanks for the welcome to the group.0
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There are waaay too many people, and opinions on the internet telling people and what to do. I am so confused about macros. Regardless, I'm upping my calories today and just going to stay on the lower side of carbs until I get a handle on this.
At this point, I wouldnt worry about macros. When you are just starting out, its best to just work on getting the calories in first, then once you get settled in and understand more about the importance of macros, thats when you can start to look into those. Keep your food choices sane and within reason for yourself and just up the intake:) The rest comes in time:)
Kelly1 -
I just noticed, I am your 888th post! I will look at that as a good omen! I got up late this morning, so I'm not getting my calories today. Thanks for the sensible suggestion. I do want to stay sane with this, because I'm determined it's going to work for me.2
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Kelly is right, @CSO50364 , take your time to take everything in. THERE's is a lot of information online and it can get confusing. Focus on changing and improving one thing at a time. Once you master that thing. Move on to another one. Once you get your calories going, start working on your macros. Add a tad more of protein at each and every meal and you will see a huge difference! Feel free to send us your questions!
Tereza
Team EM2WL1 -
Hey @CSO50364 You can look through my diary anytime as it's open to friends
I used to be terrible at getting in my protein being vegan, but now I can get consistently 30-35%.
There are SO many opinions out there on what is the right thing to eat.
My brother is a bald, paleo eating triathlete and I am a dreadlocked, vegan weigh lifter!
Just got to find what works for you and what you enjoy so you can keep doing it!
Let me know if you need any help with the vegan protein.
Ichel1 -
@Nhizarms here is a quick link pages.0
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empressichel wrote: »Hey @CSO50364 You can look through my diary anytime as it's open to friends
I used to be terrible at getting in my protein being vegan, but now I can get consistently 30-35%.
There are SO many opinions out there on what is the right thing to eat.
My brother is a bald, paleo eating triathlete and I am a dreadlocked, vegan weigh lifter!
Just got to find what works for you and what you enjoy so you can keep doing it!
Let me know if you need any help with the vegan protein.
Ichel
Thanks Ichell, I will take a look. I'm wondering, can I reset my metabolism without eating meat? At my age, I'm dealing with hormonal shifts and a "slow" thyroid. My field of food choices has narrowed considerably through the years. I can not eat soy or gluten products. I don't like being limited in my choices, but that's what I have to deal with.
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@CSO50364 You can definitely reset without eating meat. But once you are acing reaching your caloric goal, you will need to work on keeping your protein intake high. Without eating meat, it's advised to go even higher than the 30%. @empressichel I the master of hitting macros without animal protein. Send her a message and I'm sure she can guide you and give you excellent advice.
The EM2WL lifestyle does not require you to give up or change your eating preferences.
Tereza
Team EM2WL1 -
@CSO50364 Yes, Tereza is right, I aim for 35% protein because it is all from plant sources.
I do include soy in my daily foods and my sister has a gluten free diet so I can understand how tricky it would be. With a little thought and tweaking, I'm sure you could come up with a plan.
Just message me if you want to do some food brain storming together.
Here are a few articles that might help give you some ideas too;
http://cathe.com/plant-based-protein-5-meat-free-ways-to-add-protein-to-your-diet
http://cathe.com/can-you-build-muscle-on-a-plant-based-diet
Ichel0 -
I really like this concept, it appeals to me and makes sense. I can't wait to get started3
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So another update - after increasing calories for two weeks and definitely eating more, no real change in weight. Playing around with a pound, basically, which is not significant. I'm going up another 100 cals/day today for the next week. I decided to do the three-day full body split for four weeks before trying anything more strenuous, modifying some of the exercises for dumbbells instead of gym machines. Yoga and/or walking on off days. Mostly yoga because it's freakin' HOT outside right now. I'm enjoying this immensely and will check in later! 3
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@girlfighting50 thank you for this update, I loved reading it!!! Yay for more dumbbells and less machine! I enjoy free weights way more than using machine. Eating more without gaining weight is always a good thing! Wtg!!!
Tereza
Team EM2WL1 -
awesome update @girlfighting50 !! keep at it with the slow increase and watch your strength levels increase to!!
Kelly
EM2WL Ambassador and Moderator1 -
Thanks for the update @girlfighting50 you are doing so well with this and even better that you are enjoying it! What's not to love?
Ichel
EM2WL Ambassador and Moderator1 -
@empressichel @Raynn1 @terezatoledo Thanks for the encouragement. I really am enjoying the process. I like food
and prefer this approach! The support here makes it easy, too. 3
This discussion has been closed.