Goal weight? How big of a deficit? Plateue?
ANT98
Posts: 137 Member
I'm 15lbs from my weight goal: 150lb and healthy range is 135. My maintainence calories are supposedly 2200-2300. My weight has plateaued despite being in a deficit but I don't know if it's because I was eating more at a 30% deficit and body wasn't happy. Advice?
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Replies
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I'd recommend a moderate caloric deficit, -20% of your TDEE.
As far as plateauing, it's just a series of elimination and trial and error;- Are you weighing your foods accurately? i.e. using grams instead of 'cups'
- Are you getting your calorie burns from MFP or from a HRM?
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How long are you not losing weight
and do you weigh all your food on a food scale or also using serving sizes and cups and spoons?0 -
IsaackGMOON wrote: »I'd recommend a moderate caloric deficit, -20% of your TDEE.
As far as plateauing, it's just a series of elimination and trial and error;- Are you weighing your foods accurately? i.e. using grams instead of 'cups'
- Are you getting your calorie burns from MFP or from a HRM?
Been platueing for a month.
Yes I do grams
And I track from a heart rate monitor my calorie burn from exercise and as long as an all day thing, I sometimes use a bodymedia armband that says I burn 2400-2600 calories but I think that's an overestimation.0 -
and can you open your diary too.
with what do you burn 2400 calories????0 -
IsaackGMOON wrote: »I'd recommend a moderate caloric deficit, -20% of your TDEE.
As far as plateauing, it's just a series of elimination and trial and error;- Are you weighing your foods accurately? i.e. using grams instead of 'cups'
- Are you getting your calorie burns from MFP or from a HRM?
Been platueing for a month.
Yes I do grams
And I track from a heart rate monitor my calorie burn from exercise and as long as an all day thing, I sometimes use a bodymedia armband that says I burn 2400-2600 calories but I think that's an overestimation.
You use it for all day? That's probably where you're going wrong OP
Go here: http://iifym.com/tdee-calculator/ calculate your TDEE and -20% of that... did you read the stickies?0 -
TheOwlhouseDesigns wrote: »and can you open your diary too.
with what do you burn 2400 calories????
The arm band says that, which I think is an overestimation.
I ate 1600 and then someone suggested 1700-18000 -
IsaackGMOON wrote: »IsaackGMOON wrote: »I'd recommend a moderate caloric deficit, -20% of your TDEE.
As far as plateauing, it's just a series of elimination and trial and error;- Are you weighing your foods accurately? i.e. using grams instead of 'cups'
- Are you getting your calorie burns from MFP or from a HRM?
Been platueing for a month.
Yes I do grams
And I track from a heart rate monitor my calorie burn from exercise and as long as an all day thing, I sometimes use a bodymedia armband that says I burn 2400-2600 calories but I think that's an overestimation.
You use it for all day? That's probably where you're going wrong OP
Go here: http://iifym.com/tdee-calculator/ calculate your TDEE and -20% of that... did you read the stickies?
Why would it be bad all day? That's the purpose of the armband.
I use a hrm chest monitor thing for only the workout0 -
can you open your diary?0
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IsaackGMOON wrote: »IsaackGMOON wrote: »I'd recommend a moderate caloric deficit, -20% of your TDEE.
As far as plateauing, it's just a series of elimination and trial and error;- Are you weighing your foods accurately? i.e. using grams instead of 'cups'
- Are you getting your calorie burns from MFP or from a HRM?
Been platueing for a month.
Yes I do grams
And I track from a heart rate monitor my calorie burn from exercise and as long as an all day thing, I sometimes use a bodymedia armband that says I burn 2400-2600 calories but I think that's an overestimation.
You use it for all day? That's probably where you're going wrong OP
Go here: http://iifym.com/tdee-calculator/ calculate your TDEE and -20% of that... did you read the stickies?
Why would it be bad all day? That's the purpose of the armband.
I use a hrm chest monitor thing for only the workout
Oh, my mistake OP.0 -
TheOwlhouseDesigns wrote: »and can you open your diary too.
with what do you burn 2400 calories????
The arm band says that, which I think is an overestimation.
I ate 1600 and then someone suggested 1700-1800
ok lol thought exercise i had something like huh????
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IsaackGMOON wrote: »
Oh, my mistake OP.
It's fine haha0 -
I think its your logging You dont weigh EVERYTHING
1 medium apple???? very generetic Can be a jazz apple of 125 calories Can be a Fuji of 110 etc
I see some cup and spoon and serving sizes ( dont believe serving sizes Weigh!!!)
You eat more calories than you think
look at this short video about how off you can be when you use cups and spoons
https://www.youtube.com/watch?v=JVjWPclrWVY 0 -
You're not in a deficit. You have tablespoons and cups, where items should be weighed, so use a food scale.0
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Exercise more. Most people underestimates the power of exercising.0
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Liftng4Lis wrote: »You're not in a deficit. You have tablespoons and cups, where items should be weighed, so use a food scale.
I use grams and find out how many calories are in that and then find the fruit or whatever matches. Like if 100 grams of an apple is 50 calories and my apple is 150 then I assume it's 75-85 calories.
I guess looking up grams is better? I do weigh though. I just insert the calories that I calculated with te scale and serving size.0 -
I'm not sure how accurate it is but I read that in order to lose weight you should intake 10 times the calories of your goal weight. Example: I want to be 130 lbs I need to consume 1,300 calories (130 lbs x 10). So if you do cardio and let's say burn 200 calories you could eat 1,500 that day. I've been doing this for two weeks and lost 2 lbs.0
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Liftng4Lis wrote: »You're not in a deficit. You have tablespoons and cups, where items should be weighed, so use a food scale.
I use grams and find out how many calories are in that and then find the fruit or whatever matches. Like if 100 grams of an apple is 50 calories and my apple is 150 then I assume it's 75-85 calories.
I guess looking up grams is better? I do weigh though. I just insert the calories that I calculated with te scale and serving size.
Well, the apple isn't going to be the problem here, but there are apple entries that have grams. And for "Jeff's Egg-Fried Egg," you could be eating more depending on how many calories the egg is (weighing by grams, you will find that most large eggs are more than 70 calories each) and what fat you fried them in. Better to weigh your raw egg and log it using the correct entry.
I didn't go back any further, but it's always better to use the recipe builder than to rely on generic (if you do that). And be aware that a large banana could be 150g+.0 -
ysullivan7 wrote: »I'm not sure how accurate it is but I read that in order to lose weight you should intake the calories of your goal weight. Example: I want to be 130 lbs I need to consume 1,300 calories. So if you do cardio and let's say burn 200 calories you could eat 1,500 that day. I've been doing this for two weeks and lost 2 lbs.
Excellent! I shall commence eating 6500 calories a day and I shall magically lose weight!0 -
its the logging for sure
And a 100 gram fuiji or jazz aple are different calories
And indeed it not the apple...but all together it adds up Check your entrees ( by going to the usda site for example)
Because you have a small deficit ( your close to goal weight) and not much to lose..you start noticing these things by stalling or even gaining.
You have no deficit!!!0 -
barbecuesauce wrote: »Liftng4Lis wrote: »You're not in a deficit. You have tablespoons and cups, where items should be weighed, so use a food scale.
I use grams and find out how many calories are in that and then find the fruit or whatever matches. Like if 100 grams of an apple is 50 calories and my apple is 150 then I assume it's 75-85 calories.
I guess looking up grams is better? I do weigh though. I just insert the calories that I calculated with te scale and serving size.
Well, the apple isn't going to be the problem here, but there are apple entries that have grams. And for "Jeff's Egg-Fried Egg," you could be eating more depending on how many calories the egg is (weighing by grams, you will find that most large eggs are more than 70 calories each) and what fat you fried them in. Better to weigh your raw egg and log it using the correct entry.
I didn't go back any further, but it's always better to use the recipe builder than to rely on generic (if you do that). And be aware that a large banana could be 150g+.
Ohh okay I'll try doing more of that to see if that changes stuff. Thanks!0 -
ysullivan7 wrote: »I'm not sure how accurate it is but I read that in order to lose weight you should intake the calories of your goal weight. Example: I want to be 130 lbs I need to consume 1,300 calories. So if you do cardio and let's say burn 200 calories you could eat 1,500 that day. I've been doing this for two weeks and lost 2 lbs.
Well I was talking to an online coach asking for some advice and he said that 1600 wasn't enough for me and not to go less. so I should up it to 1700-1800. I'm stuck between going up or down further in calories.0 -
Whenever I log a food i search until I find the grams option.
Veggies and fruit seems to be the most difficult to find. For some reason the majority of entries are in "cups"
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christinev297 wrote: »Whenever I log a food i search until I find the grams option.
Veggies and fruit seems to be the most difficult to find. For some reason the majority of entries are in "cups"
Yeah I agree! Fruits are the absolute hardest because they always are different0 -
christinev297 wrote: »Whenever I log a food i search until I find the grams option.
Veggies and fruit seems to be the most difficult to find. For some reason the majority of entries are in "cups"
yes and ounces too lol
but i have a converter I weigh everything in grams
When my entree is good ( i checked the usda site always for new entrees) i use it and calculate how much it is in grams
And like my grapes today the right entree is 1 cup 138 gram
There is no 1 gram option so i calculate than i had 0.9 cup lol ( it wasnt 138 gram it were the last ones hehehe)
But i make mostly my own entrees when i cant find the right option.
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ysullivan7 wrote: »I'm not sure how accurate it is but I read that in order to lose weight you should intake the calories of your goal weight. Example: I want to be 130 lbs I need to consume 1,300 calories. So if you do cardio and let's say burn 200 calories you could eat 1,500 that day. I've been doing this for two weeks and lost 2 lbs.
Well I was talking to an online coach asking for some advice and he said that 1600 wasn't enough for me and not to go less. so I should up it to 1700-1800. I'm stuck between going up or down further in calories.
Yeah my trainer at my regular gym said it was too little calories but my trainer at the gym at work said it was just perfect. There are so many contradicting stuff out there and in the end you have to do what works for you.0 -
It depends how hard or soft you cram your ingredients into the cup!
My cup measurement could be completely different to the next persons..0 -
the best thing is to try it out folks...trainers dont know your body at all. Start at 1700 or 1800 Do this for 2 or 3 weeks
no loss ...lower it a 100 and see again in 3 weeks.
This works perfect when you weigh ALL your food!
My calorie intake goes up with 100 till i reach maintenance level... ( i still have 20 to lose) but eating now around 1300 and next week i go to 1400....When i only have 10 to lose i go up to 1500. Almost maintenance for me. When i dont lose than my logging isnt right or i eat to much
And this you can do the other way around too. Start with 2000 and take off 100 or 250 etc etc.
But give it some weeks. Than be stable at one point When stalled again ( which means you dont have a deficit anymore) and you are sure you weigh everything right...take 100 off and wait some weeks and see what happens etc etc
It is really not hard
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