New to EM2WL?? Read this!!!
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Hello,
Recently joined the group and have been reading the starter pack etc, need to do my calculations etc, but looking forward to this new way of thinking about nutrition and training.1 -
sunheechung wrote: »hi guys ! I'm new here! just started using myfitness again! never really used it anyways! I'm trying to lose weight but still EAT! because i LOVEEE EATING I'm 155b right now, want to get to 120-130!! 5'6 !!!hope i can get a lot of help and motivation from this grouP!!!
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Hello,
I'm a newbie here. Feel free to add me as a friend.0 -
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53 male from Nottingham UK, I have been looking at EMWL for years but never really had the confidence to commit to it. I have started my new year with Goals and from the 4th Jan I started again. First weigh in lost 7lb I use a scale that gives loads of information and it seems as though most of my weight loss was muscle mass.
I have in my mind cardio and keeping under my calorie allowance intake equals loss of weight, sometimes after a road run I can have over 1000 cals remaining.....So yesterday I have given myself 1200cals, I use a Garmin device and with my 30 minute walk to work and back and a 10k run Garmin informed me I had 1306 active calories converted by MFP I ended up with 1001 calories spare. 1200 + 1001 =2201 cals I actually used 1073, therefore 1128 unused, this cant be good. I have this mentality saying well done all those calories remaining will be another 1lb loss or whatever. What makes it worse is a 10k run is my shortest run last time I did a 10 miler after MFP conversion I had about 1300 remaining again thinking well done another 1lb off. I run three times a week and between running I want to start some weight work. I have 12 half marathon to do this year and I'm guessing I need to fuel them.
So I know I need to change, I cannot be doing my body any favours, I need educating. I'm convinced EMWL will work because if I go on holiday and just eat I feel great and never really put any weight on.
I always said when Ive lost my initial 14lb one stone Id change to EMWL and I cant be far off that now. So its time to listen to what people have to say and try to convince myself to change. Any advice, Testimonials, encouragement will be greatly appreciated, even additional friends might help.
Thank you all so much in advance.0 -
Your scale really gives a muscle mass figure?
Or Lean Body Mass figure?
LBM is everything that isn't fat, which happens to include muscle, and bones, and water.
Do scale - pee - do scale - you just lost LBM and not a bit of muscle.
Be aware that 1200 calories is recommended lower limit for sedentary female eating average meals to get required nutrition in.
Are you sedentary female. Are you average. do you want to do bare minimum and get those kinds of results?
Think about that as you try to get away from starting at bare bones bottom.0 -
@EatSleepRideRun - Hello ! I'm new and from the UK too - I'm in Reading. I only discovered the EM2WL concept 3 days ago having never seen it before. I've read loads, absorbed so much content and am now on a mission to fuel my body properly, pay attention to macro nutrition, introduce weights and lifting, and look good in (and out) of my clothes !
I'm so used to doing cardio and have never done anything weight related. I did run for a few years and did the Reading Half Marathon and a couple of 10k and 5k races, but the running petered out through injury and I bought a treadmill and a cross trainer for home use to replace it (but didnt do half as much indoor cardio as I thought I would. I used to gym lots and loved indoor rowing but a series of shoulder problems and then Tennis elbow put paid to that so my Concept 2 rower is sat collecting dust... for now !
This year my goal was initially to get my weight back under control (a stone to lose), and tone up - but having found EM2WL im going to do both those things having first reset my metabolism, and then build muscle and reshape my body.
So welcome from one UK newbie to another !0 -
I wish you all the best for your efforts, it's not easy I'm setting everything up and I'll start EM2WL on Monday I have to admit I'm worried about the calories but I run 3 times a week and I intend in starting weights on my off days, I will need fuel so I should be ok. I think I realise there is no such thing as a quick fix and if I give it a chance I'm sure all will be fine. We'll crack it I'm sure.0
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EatSleepRideRun wrote: »I wish you all the best for your efforts, it's not easy I'm setting everything up and I'll start EM2WL on Monday I have to admit I'm worried about the calories but I run 3 times a week and I intend in starting weights on my off days, I will need fuel so I should be ok. I think I realise there is no such thing as a quick fix and if I give it a chance I'm sure all will be fine. We'll crack it I'm sure.
I too am worried about the calories, especially as I am not exercising at all right now. Someone here made a very good point yesterday that it is recommended not to give your body too much to cope with at once. So it will be a big shock for my body to go from 1200 cal to 1400 cal a day and the level of protein I'm eating is massive compared to before. As I gradually increase my daily calorie intake up to my calculated TDEE I will then add in exercise gradually (and modify my calorie level accordingly) When I start my reset having found my TDEE that's when I intend to start a weights program because by then I will have been able to watch plenty of YouTube videos on correct form and find a program that I consider achievable!
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Hello. I'm new to the group. I have been on my fitness pal about 3 weeks. I really like the app. I look forward to meeting people that are just like me.1
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Saw this group and decided to join, I have learned all my life about it not being a calorie counter, but making those calories count. Unfortunately, food has been my go to for years to self medicating life stresses and self-esteem issues. I have been using the MyFitnessPal app on my Kindle Fire, but not regularly for about 6 months. I am also boning up to change my attitude towards food and going through the process of "eventually" having the Gastric Sleeve surgery. I have a BMI of 44, which thankfully is going down and in the last 6 months I have lost some weight, which my goal is 100 lbs down and have been cleared to get off my diabetes medicine and 2 others since my weight is going down.0
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Excellent progress already then for those health markers to be improving.
But actually - you will need to count calories - because you need to eat less than you burn by reasonable amount to lose the fat.
Make it unreasonable and lose the muscle too.
Therefore you need both a decent estimate of what you burn and good estimate of what you eat.
You can eat too many of "good" calories, whatever that means to the person saying it - and gain fat. Just may be harder to.
By same token, it may be all too easy to eat way too little and cause negative effects other direction.0 -
Hello all,
Just joined this group today, hoping to find some support here to help me stay focused this time.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.2 -
I'm excited to try this approach. I've been at a stable weight 147 for over a year, which is good as I don't feel starved. However, my body fat is not budging, it is still at 34%. I'm looking forward to shifting it.0
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Dr that gets 1 course in nutrition that likely isn't even up to date shouldn't even be giving advice on diet - but referring you to specialist - just like they would if you have a foot problem or ear problem beyond simple things.0
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I'm excited to try this approach. I've been at a stable weight 147 for over a year, which is good as I don't feel starved. However, my body fat is not budging, it is still at 34%. I'm looking forward to shifting it.
Only way to do that is increase the muscle mass then if healthy weight.
And only way to do that is have a progressive overload lifting routine, to tell body to make more muscle.
Eating at true maintenance or TDEE will speed that along.0 -
NEWBIE needing help to get started. Little about me: 42 years old, 5'4, 160 lbs. Been lifting heavy (4-5x per week)) for years cause I LOVE IT. I'm a stay at home mom and part time hairstylist ( from home). Besides the 1-2 hours I spend at the gym, my daily activities are mainly errands, house/yard work. My ultimate goal is to stay strong, maintain what muscle I do have but to lower my BF %. I'd actually like to SEE the muscle I do have. I don't have a goal weight, but a goal look.....which I'll know it when I see it.
I feel like I've been spinning my wheels because I've been stuck in the same spot for a few years now. I've never been a 1200 calorie dieter (maybe 1600 at the least), but even at 1800-1900, many have advised that I'm still not eating enough for my activity. So I need to learn where I should be as far as calories and macros are concerned so I can at least reap the full benefits of all my labors. I welcome all advice to help steer me in the right direction. Thanks 0 -
. I welcome all advice to help steer me in the right direction. Thanks
Welcome Keshia! Take a look @heybales spreadsheet link on his profile. Most of us use his instead of any online calculators. It's also a good idea to take a read through the stickies at the top of this groups page to learn more from other people's stories.
From your info above, you're right where I am as far as weight and height. I found my TDEE to be around 1950-2050 working out by lifting heavy 4 days per week (160-180 min/week), no cardio so I think your correct when you say your 1800-1900 calories is too low for your activity level. Check the spreadsheet though to be sure.
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Thanks for the response @Jennifer_Lynn_1982. I've been reading through the posts over the last 2 days. Lots of info. Looking forward to connecting with everyone.
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