Quick Explanation

desgadelhado

MSlaterSr wrote: »

OK all, I did not read through every post so apologize if I am repeating. The object here is not to eat as little calories as possible. The object is to get your body to burn fat calories in the most healthy way possible. All of the research says the safest way to do that is to lose between half a pound to two pounds a week by eating between 250 to 1000 calories less than you burn in a day.

You have to understand that when your body is acting normally it burns calories even when you sleep and rest. This is called your Basil Metabolic Rate (BMR). Mine is about 2300 calories. Find your BMR with a calculator on the internet. Depending on your activity level your body burns a few more calories when you move. If you are sedentary you can multiply 1.2 by your BMR. So if I don't workout and just do normal activity the number of calories I burn is between 2600 and 2700 based on the above math. If I want to lose 2 pound a week safely and not change my activity level I would subtract 1000 calories from 2600 to get the number of calories I should eat, which is 1600. After answering all the beginning questions in MFP this is the number they told my I should eat if I do not workout. Now if I workout I have to log the workouts correctly to find out how many more calories I should eat to stay in the safe range of weight loss. If I log an activity that burns 300 calories I need to be sure to add that 300 to the 1600 and eat 1900 calories.

If you burn over 1000 calories more than you eat then weird things start to happen with your body. It is not safe to deprive your self of the nutrients your body needs on a daily basis.

Some facts that help. A pound is about equal to 3500 calories. In 7 days if you burn 7000 calories more than you ate you should lose about 2 pounds. 7000 / 3500 = 2.

Please do yourself a favor. Log your activities as accurately as possible and use a scale and read the packages closely to be sure to log your for food intake correctly. If your numbers in your log are correct you need to figure out how to change your diet to fit your activity or your activity to fit your diet.

I hope this helps.

Thank you very much, very detailled.

desgadelhado

ana3067 wrote: »

desgadelhado wrote: »

Of course im restraining myself. Otherwise i would be drinking beer and going to parties everyday, have mcdonalds and eat pizza without bothering to cook.
Snacks cant be everything, some types of food arent supposed to be eaten on night snacks.
At least for my goal, which is burn the fat and reduce some weight while if possible, gain some lean mass.
With those goals, ive got to have minimum carbs, no spaghetti whatsoever. I could eat oatmeal, but what else besides tuna and fruits?

You can have beer, go to parties, eat Mcdonalds, and eat pizza while losing weight. I've done all but the beer (whiskey and vodka instead). CICO.

You cannot gain lean mass in a calorie deficit. And with your current goal, you'll most likely lose a fair bit of lean mass.

Snacks CAN be everything. You clearly know nothing about how weight loss works, otherwise I'm sure you'd have set up reasonable goals and wouldn't be fretting over what you eat and putting yourself in actual danger.

Zedeff wrote: »

ana3067 wrote: »

You are eating more than you think you are and your goal is stupidly low. Eating clean, wahtever that is, doesn't make you lose weight. Your goal is also too aggressive.

You are over eating enough to cancel out your deficit or to significantly reduce it, and you are retaining water because of your high sodium intake days.

I don't know how you can conclude that his goal is too aggressive or "stupidly low." My own MFP-calculated goal is 1480 kcal/day and I'm a 5'9" male, age 30, weighing 230 lbs. I'm not exactly aiming for a BMI of 12 here and my goal is almost the same as OP's.

OP: Most people experience a rapid weight loss when they start a journey to fitness because of two compounded items. One, they have large glycogen stores due to routine inactivity, and this can weigh between 4 and 15 lbs depending on your body size. Two, they've been eating a typical "Western" diet of salt and carbs which contributes to water retention.

Given your initial level of fitness and (I assume) accompanying reasonable diet, you probably can't be expected to see as dramatic an initial change. That doesn't mean you're failing, you just need a longer test interval to see the results. Keep at it.

His goal is too aggressive because his goal is half of what my goal is to lose weight (2000 calories) and I'm a 160lb female who only works out 4hrs a week, most of which is weight lifting. And his goal is too aggressive because he only wants to lose less than 20lbs according to his profile, meaning he should aim for no more than 0.5-1lb/week lost. Your goal is also unnecessarily aggressive for your weight, especially if we assume you are also not eating back your exercise calories (which is necessary when doing MFP net method).

desgadelhado wrote: »

SLLRunner wrote: »

Your calorie counts are way overestimated. With only 17 pounds to lose, I doubt you burn 1,000 to 1,200 calories doing 90 minutes of Judo, karate, kick boxing, tae kwan do. If you were obese, you might burn that much. I'd say cut that amount in half and you'll be fine.

Also, be careful of quick added calories, because this entry usually means we don't really know how much we ate.

Finally, do you weigh your food? Ensure you have correct entries? Log every single thing you eat?

SLLRunner, i know i can burn it because ive done it before.
I do not weight my food, but i always check the label of the package for the specifications and when in doubt, i google search things like "how many glasses of water is 1,5L" lol
Im not worried about specific weight, i could add +200 calories by a margin error but most of days, the amount i entered im pretty sure its accurate.

What could i change in my diet to get better results?

You aren't weighing or even measuring your food. So no, the amount you enter is not accurate. Learn how to log properly.

desgadelhado wrote: »

I am not rebuffing any advice. Every advice i got from you was much appreciated but as i stated before:
I am burning 1000-1200 per training, its a very intensive training plus, im taking l-cartine so im burn more fat.
what is different is my diet, before it was working, but it wrong, i was eating oatmeal with honey from kellogs at lunch and dinner (or grilled fish), eat a tuna can when hungry or a low fat cheese with olive oil on top with peper

Im eating more proteins this time so i can lose and gain (fat and lean mass) but is it working? What could i change here?

Zedeff wrote: »

desgadelhado wrote: »

What could i change in my diet to get better results?

If you want rapid WEIGHT loss you could do a low-carb diet. Note that this is not the same as rapid FAT loss, but if you're stressing about it then it's always an option. You can anticipate a higher degree of weight re-gain after ending the diet though.

Thank you for clarifying that zedeff, but is it possible to do it both agressively?

You are not burning more fat because of your supplement and you are not burning 1000 calories in 1.5hrs of exercise. Eating more protein doesn't mean you will lose fat and gain weight. Learn how weight loss actually works and learn how to log properly. Until you do both you will continue to spin your wheels.

And now you are wondering if you can do an aggressive calorie goal plus an aggressive low-carb intake? Seriously, get the mindset of "aggressive" and fast results out of your system, because that's not how successful weight loss goes and that is not how one preserves lean body mass.

Thank you for the advice Ana

MrCoolGrim

You have lost over a pound a week! That is pretty good and alot healthier if you ask me.