VLDC and advice on how to go back to a 2700 calorie diet
Replies
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shawnmstout wrote: »shawnmstout wrote: »Mischievous_Rascal wrote: »shawnmstout wrote: »PeachyCarol wrote: »Are you using scooby's? Sometimes I have glitches on that site. I have to input the data twice.
yes
Have you had your BF% tested professionally with a DEXA scan or a water displacement test? Inputting your BF into Scoobys calculator can mess up the numbers. If you're not 100% sure of correctness of that number, I wouldn't use it. If you are sure, I find using the Katch McArdle method to be closer to my true TDEE.
yeah my bf % is all over the place and i agree isnt very accurate. I use my withings smart scale (which is all over the place) and for more accurate weekly readings i have been using the omron fat loss monitor HBF-306C. I will try the catch mcardle and see what comes up
with leaving the bf% out here are my results
BMR 2331
TDEE 2798
Daily calories 2238
I wanted to mention that mfp calculates for 2lbs a week to be 1900 calories
Shawn, you have lost 40 pounds, which in incredible! Congratulations on that!
With 90 to go, your settings are just right at a deficit to lose 2 pounds a week. Don't forget to let MFP adjust your calorie intake with every ten pounds you lose. As we get smaller, our calorie intake decreases as well because we don't needs as many calories to function. Once you've lost your weight, you adjust your calories to maintenance. I was surprised that my maintenance as an active 53 year old woman is 1960, plus my exercise calories, but it is because I've been maintaining for a year and a half now.
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Hi Shawn, I started at about your weight now. I'm down 110. Feel free to friend me and PM me. I like the way this thread is heading. 1900 is about the right number for you.
We get to this point when we're starting that we have learned tight control. Quite truthfully, we get satisfied on the "diet food" and it's hard for us to grasp that it could mean that we're eating too little. But the math doesn't lie. Get up to that 1900 level. For years we knew no control, now we know tight control, but the thing that will sustain us -- keep the weight off and have a great life -- is the moderation we keep hearing so much about. That's what these extra calories are good for -- moderation. Learning our forever habits.
Don't make your diet too different from your normal food -- you are still you and you like what you like, and probably 50% of what you were doing was just fine. So let's fine tune the other 50% to make that work too.
If I can help, give me a PM -- I don't do these forums very often, but I'm happy to advise.
Robb (from 298 to 190s and maintaining)0 -
shawnmstout wrote: »shawnmstout wrote: »Mischievous_Rascal wrote: »shawnmstout wrote: »PeachyCarol wrote: »Are you using scooby's? Sometimes I have glitches on that site. I have to input the data twice.
yes
Have you had your BF% tested professionally with a DEXA scan or a water displacement test? Inputting your BF into Scoobys calculator can mess up the numbers. If you're not 100% sure of correctness of that number, I wouldn't use it. If you are sure, I find using the Katch McArdle method to be closer to my true TDEE.
yeah my bf % is all over the place and i agree isnt very accurate. I use my withings smart scale (which is all over the place) and for more accurate weekly readings i have been using the omron fat loss monitor HBF-306C. I will try the catch mcardle and see what comes up
with leaving the bf% out here are my results
BMR 2331
TDEE 2798
Daily calories 2238
I wanted to mention that mfp calculates for 2lbs a week to be 1900 calories
Shawn, you have lost 40 pounds, which in incredible! Congratulations on that!
With 90 to go, your settings are just right at a deficit to lose 2 pounds a week. Don't forget to let MFP adjust your calorie intake with every ten pounds you lose. As we get smaller, our calorie intake decreases as well because we don't needs as many calories to function. Once you've lost your weight, you adjust your calories to maintenance. I was surprised that my maintenance as an active 53 year old woman is 1960, plus my exercise calories, but it is because I've been maintaining for a year and a half now.
thanks
i remember it asking me if i wanted it to recalculate and i choose no, how can i force this to happen now? 0 -
Hi Shawn, I started at about your weight now. I'm down 110. Feel free to friend me and PM me. I like the way this thread is heading. 1900 is about the right number for you.
We get to this point when we're starting that we have learned tight control. Quite truthfully, we get satisfied on the "diet food" and it's hard for us to grasp that it could mean that we're eating too little. But the math doesn't lie. Get up to that 1900 level. For years we knew no control, now we know tight control, but the thing that will sustain us -- keep the weight off and have a great life -- is the moderation we keep hearing so much about. That's what these extra calories are good for -- moderation. Learning our forever habits.
Don't make your diet too different from your normal food -- you are still you and you like what you like, and probably 50% of what you were doing was just fine. So let's fine tune the other 50% to make that work too.
If I can help, give me a PM -- I don't do these forums very often, but I'm happy to advise.
Robb (from 298 to 190s and maintaining)
thanks man... it is wierd that I have no appetite but such a strong appetite before. Now i am finding it hard to eat a lot. I am trying to make healthier choices but i get full really quickly where its hard to eat more.
Like today, i ate a protein bar for breakfast, had 2 large eggs, 6 slices of canadian bacon and 1/2 cup of almonds and i feel like i am about to burst. I dont want to eat unhealthy, but its hard to eat healthy and a ton of calories as well. Atleast that is what i am finding today. Maybe it was because i was on such a low calorie for so long that now my appetite has to get back up there. I am trying though, i have had 819 calories so far today with breakfast and lunch.0 -
I'm going to give one more link. I had to get rid of a lot of misconceptions about losing weight before I could do it successfully, and I had a lot of failed attempts. Give it a read and you might find you're dealing with some of the same misinformation I dealt with.
http://community.myfitnesspal.com/en/discussion/10183824/things-i-had-to-unlearn-about-losing-weight
thanks, i will check it out0 -
Hi Shawn, I started at about your weight now. I'm down 110. Feel free to friend me and PM me. I like the way this thread is heading. 1900 is about the right number for you.
We get to this point when we're starting that we have learned tight control. Quite truthfully, we get satisfied on the "diet food" and it's hard for us to grasp that it could mean that we're eating too little. But the math doesn't lie. Get up to that 1900 level. For years we knew no control, now we know tight control, but the thing that will sustain us -- keep the weight off and have a great life -- is the moderation we keep hearing so much about. That's what these extra calories are good for -- moderation. Learning our forever habits.
Don't make your diet too different from your normal food -- you are still you and you like what you like, and probably 50% of what you were doing was just fine. So let's fine tune the other 50% to make that work too.
If I can help, give me a PM -- I don't do these forums very often, but I'm happy to advise.
Robb (from 298 to 190s and maintaining)
That is some amazing advice right there.0 -
I agree with going with MFP's 1900 suggestion. Even if it's slightly below your BMR, that should be fine since you have a lot of weight to lose. You should check with your doctor to confirm.
To recalculate manually, MFP home page on website > goals > guided > make sure everything is how you want it / correct > update profile.0 -
blankiefinder wrote: »I agree with going with MFP's 1900 suggestion. Even if it's slightly below your BMR, that should be fine since you have a lot of weight to lose. You should check with your doctor to confirm.
To recalculate manually, MFP home page on website > goals > guided > make sure everything is how you want it / correct > update profile.
Net Calories Consumed* / Day 1,910 Calories / Day
Carbs / Day 239.0 g
Fat / Day 64.0 g
Protein / Day 96.0 g0 -
@shawnmstout I just had to say I think you rock ...you listened to our concerns, you read and understood what was said and you're acting on new, and valid, information
You've got this (ignore the scale for a couple of weeks cos of fluctuations) ..you've so got this and I look forward to your success
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@shawnmstout I just had to say I think you rock ...you listened to our concerns, you read and understood what was said and you're acting on new, and valid, information
You've got this (ignore the scale for a couple of weeks cos of fluctuations) ..you've so got this and I look forward to your success
thanks, question that hasnt been addressed yet is, since my appetite is very minimal right now, is that due to not have many calories? i want to start eating more but i am so full right now it is hard. i also dont want to overdue it either. do you think it is wiser to slowly introduce more calories say of a 7 day period?0 -
shawnmstout wrote: »@shawnmstout I just had to say I think you rock ...you listened to our concerns, you read and understood what was said and you're acting on new, and valid, information
You've got this (ignore the scale for a couple of weeks cos of fluctuations) ..you've so got this and I look forward to your success
thanks, question that hasnt been addressed yet is, since my appetite is very minimal right now, is that due to not have many calories? i want to start eating more but i am so full right now it is hard. i also dont want to overdue it either. do you think it is wiser to slowly introduce more calories say of a 7 day period?
Up to you ...you're in control..,it won't make that much of a difference and if it makes it easier on you and you're increasing steadily, a week is fine
But I'm sure an ice cream or beer (or whatever food you enjoy), judiciously counted could help
80% nutritious to hit your macros and micro-nutrients leaves room for 'treats', or as I like to call them...food
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how do you guys measure salads? since there is so much different stuff in it, it makes it hard to measure it accurately0
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shawnmstout wrote: »how do you guys measure salads? since there is so much different stuff in it, it makes it hard to measure it accurately
Measure each ingredient before you add it.
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shawnmstout wrote: »@shawnmstout I just had to say I think you rock ...you listened to our concerns, you read and understood what was said and you're acting on new, and valid, information
You've got this (ignore the scale for a couple of weeks cos of fluctuations) ..you've so got this and I look forward to your success
thanks, question that hasnt been addressed yet is, since my appetite is very minimal right now, is that due to not have many calories? i want to start eating more but i am so full right now it is hard. i also dont want to overdue it either. do you think it is wiser to slowly introduce more calories say of a 7 day period?
Up to you ...you're in control..,it won't make that much of a difference and if it makes it easier on you and you're increasing steadily, a week is fine
But I'm sure an ice cream or beer (or whatever food you enjoy), judiciously counted could help
80% nutritious to hit your macros and micro-nutrients leaves room for 'treats', or as I like to call them...food
Funchords said it correctly when he made this statement "We get to this point when we're starting that we have learned tight control. Quite truthfully, we get satisfied on the "diet food" and it's hard for us to grasp that it could mean that we're eating too little" that is exactly how i feel at the moment. It is very easy to go overboard with calorie counting.
i am so afraid to blow up my diet that i am weary of anything that is real "food" as you said.0 -
blankiefinder wrote: »shawnmstout wrote: »how do you guys measure salads? since there is so much different stuff in it, it makes it hard to measure it accurately
Measure each ingredient before you add it.
We usually fix a large salad bowl and eat off of it for a few days though, cant really separate the ingredients afterwards0 -
shawnmstout wrote: »blankiefinder wrote: »shawnmstout wrote: »how do you guys measure salads? since there is so much different stuff in it, it makes it hard to measure it accurately
Measure each ingredient before you add it.
We usually fix a large salad bowl and eat off of it for a few days though, cant really separate the ingredients afterwards
You don't need to
Recipe builder
Weigh all ingredients individually
Weigh the total finished dish
Divide by the number of 100g portions and make that 1 serving
Then If you eat 300g you put in 3 servings, If you eat 50g you put in 0.5 serving
Works for every food you make
And it stays in your recipes so easy to edit (in the app) next time you make it0 -
shawnmstout wrote: »shawnmstout wrote: »@shawnmstout I just had to say I think you rock ...you listened to our concerns, you read and understood what was said and you're acting on new, and valid, information
You've got this (ignore the scale for a couple of weeks cos of fluctuations) ..you've so got this and I look forward to your success
thanks, question that hasnt been addressed yet is, since my appetite is very minimal right now, is that due to not have many calories? i want to start eating more but i am so full right now it is hard. i also dont want to overdue it either. do you think it is wiser to slowly introduce more calories say of a 7 day period?
Up to you ...you're in control..,it won't make that much of a difference and if it makes it easier on you and you're increasing steadily, a week is fine
But I'm sure an ice cream or beer (or whatever food you enjoy), judiciously counted could help
80% nutritious to hit your macros and micro-nutrients leaves room for 'treats', or as I like to call them...food
Funchords said it correctly when he made this statement "We get to this point when we're starting that we have learned tight control. Quite truthfully, we get satisfied on the "diet food" and it's hard for us to grasp that it could mean that we're eating too little" that is exactly how i feel at the moment. It is very easy to go overboard with calorie counting.
i am so afraid to blow up my diet that i am weary of anything that is real "food" as you said.
Understandable
But you will get there when you want to
Work up to getting the calories right ...the rest will come in time0 -
Also for you when you want to easy add some calories, look fout for yummie and different kinda salad oils and dressings
Sesame oil/olive oil/blue cheese dressings etc
A spoons i quickly 170 calories..EACH
So when you are not a volume eater ( much food) go to the more dense foods to get your calories.
I am a volume eater so i go to "skinny" foods to get more food. For you when you have trouble to get enough calories go to non skim milk but full... Things like that.
And remember you can eat everything!
You can lose weight on how you ate before but you have to control your portions by weighing all your food.
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shawnmstout wrote: »how do you guys measure salads? since there is so much different stuff in it, it makes it hard to measure it accurately
When I make a salad for my own lunch or dinner, I weigh each thing separately as I add ingredients.0 -
shawnmstout wrote: »shawnmstout wrote: »shawnmstout wrote: »Mischievous_Rascal wrote: »shawnmstout wrote: »PeachyCarol wrote: »Are you using scooby's? Sometimes I have glitches on that site. I have to input the data twice.
yes
Have you had your BF% tested professionally with a DEXA scan or a water displacement test? Inputting your BF into Scoobys calculator can mess up the numbers. If you're not 100% sure of correctness of that number, I wouldn't use it. If you are sure, I find using the Katch McArdle method to be closer to my true TDEE.
yeah my bf % is all over the place and i agree isnt very accurate. I use my withings smart scale (which is all over the place) and for more accurate weekly readings i have been using the omron fat loss monitor HBF-306C. I will try the catch mcardle and see what comes up
with leaving the bf% out here are my results
BMR 2331
TDEE 2798
Daily calories 2238
I wanted to mention that mfp calculates for 2lbs a week to be 1900 calories
Shawn, you have lost 40 pounds, which in incredible! Congratulations on that!
With 90 to go, your settings are just right at a deficit to lose 2 pounds a week. Don't forget to let MFP adjust your calorie intake with every ten pounds you lose. As we get smaller, our calorie intake decreases as well because we don't needs as many calories to function. Once you've lost your weight, you adjust your calories to maintenance. I was surprised that my maintenance as an active 53 year old woman is 1960, plus my exercise calories, but it is because I've been maintaining for a year and a half now.
thanks i remember it asking me if i wanted it to recalculate and i choose no, how can i force this to happen now?
Be sure to enter your weight while losing, and then (if I recall correctly) MFP prompts you every ten pounds you lose. If this is not correct, someone will correct me.:)0 -
shawnmstout wrote: »
That's pretty unlikely. If you're using an online calculator, you need to use one that accounts for body composition.0 -
shawnmstout wrote: »boy that seems high, my bmr is 3531. i thought it was 10x your weight?
OMG, no.
At 350lbs you're somewhere around 55% body fat. Your BMR is going to be around 2000, and your sedentary TDEE around 2400.
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i ate 1518 calories so far today and i feel so full right now, holy crap0
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shawnmstout wrote: »boy that seems high, my bmr is 3531. i thought it was 10x your weight?
OMG, no.
At 350lbs you're somewhere around 55% body fat. Your BMR is going to be around 2000, and your sedentary TDEE around 2400.
yeah there was some wrong calculations, i straightened it out
also i reset myfitnesspal to go off of the 2lbs per week
now it is saying 1900cal/day0 -
shawnmstout wrote: »i ate 1518 calories so far today and i feel so full right now, holy crap
Now i am going to say some very unpopular or to same rude and mean
But how did you become overweight...what did you eat?
How can you now be full on 1500 you had to eat a lot more as a man than 1500 to become overweight.
and dont get me wrong i am not attacking you at all. I was overweight too ( still am but i lost 96 pounds) because i ate much more than i burned.
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shawnmstout wrote: »shawnmstout wrote: »boy that seems high, my bmr is 3531. i thought it was 10x your weight?
OMG, no.
At 350lbs you're somewhere around 55% body fat. Your BMR is going to be around 2000, and your sedentary TDEE around 2400.
yeah there was some wrong calculations, i straightened it out
also i reset myfitnesspal to go off of the 2lbs per week
now it is saying 1900cal/day
Much better! Good luck! :drinker:0 -
TheOwlhouseDesigns wrote: »shawnmstout wrote: »i ate 1518 calories so far today and i feel so full right now, holy crap
Now i am going to say some very unpopular or to same rude and mean
But how did you become overweight...what did you eat?
How can you now be full on 1500 you had to eat a lot more as a man than 1500 to become overweight.
and dont get me wrong i am not attacking you at all. I was overweight too ( still am but i lost 96 pounds) because i ate much more than i burned.
no, i am not taking it that way, it is a very valid question i think. i had a high paying job and went out to eat for lunch and dinner almost every day of the week for 4 years. On top of that, i have a deskjob (computer programmer) so there was nothing that was taking the calories away. As well as when i went out to eat i was eating for the taste and never caring about the calories or what i was eating.
I know what i did wrong and i am now not only trying to change that but alter my life completely. i even walk every once in a while when i can. i drive a long distance everyday to go back and forth to work so that plays into this part as well.0 -
So like i said in the other thread...keep it simple eat whatever you want, mix your healthy options into it. But just count your calories by weighing everything!
And can hit your calorie allowance instead of under eating.
Dont make it a hard journey for your self It dont have to be that way. 0 -
TheOwlhouseDesigns wrote: »So like i said in the other thread...keep it simple eat whatever you want, mix your healthy options into it. But just count your calories by weighing everything!
And can hit your calorie allowance instead of under eating.
Dont make it a hard journey for your self It dont have to be that way.
Keeping in mind that works for some people, while other people need to restrict what foods they eat or have around.
There is no one path - you'll have to find what works best for *you*.
0 -
TheOwlhouseDesigns wrote: »So like i said in the other thread...keep it simple eat whatever you want, mix your healthy options into it. But just count your calories by weighing everything!
And can hit your calorie allowance instead of under eating.
Dont make it a hard journey for your self It dont have to be that way.
Keeping in mind that works for some people, while other people need to restrict what foods they eat or have around.
There is no one path - you'll have to find what works best for *you*.
I find myself if it is around me or suggested to me then i will go for it. i dont know why i do that but i see that tendency in me.
i eat out very rarely now and that seems to help. i have more control if i dont have the stuff around me.
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