Best solution for those who find it hard to lose weight?
Replies
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Sorry but I've tried many calculators and my sedentary TDEE is what I said, 1460, maximum on one calculator 1500. I don't 'eat my exercise calories back', I manually set my base calories to 1150 and then try and stick to eating around 1400 if I can, so it looks like I am eating the exercise calories but that's not the case. Also remember that 2 days most weeks I'm eating 500-550 calories too so the average is lower.
I worked out that last week I ate the right amount (plus burned in exercise calories) enough to create a deficit of 3900, so even allowing for Slight calorie overestimation I should have lost at least 1lb or close to it.
My body fat is also quite accurate as its measured on 2 different body composition scales and also fat calipers taken in diff areas. I'm going to continue with the training I'm doing and aim to be 100 cals per day under my goal and hopefully it will happen.
Have you read any of the responses?
Tighten up your logging. People have given you some great advice here and if you choose to ignore it, then it's your own fault.
If you don't want to admit to yourself that you may have been a little bit dishonest in your logging, or in your calories burned during exercise, or whatever, then I don't understand the point of asking for help in the forums.0 -
Sorry but I've tried many calculators and my sedentary TDEE is what I said, 1460, maximum on one calculator 1500. I don't 'eat my exercise calories back', I manually set my base calories to 1150 and then try and stick to eating around 1400 if I can, so it looks like I am eating the exercise calories but that's not the case. Also remember that 2 days most weeks I'm eating 500-550 calories too so the average is lower.
I worked out that last week I ate the right amount (plus burned in exercise calories) enough to create a deficit of 3900, so even allowing for Slight calorie overestimation I should have lost at least 1lb or close to it.
My body fat is also quite accurate as its measured on 2 different body composition scales and also fat calipers taken in diff areas. I'm going to continue with the training I'm doing and aim to be 100 cals per day under my goal and hopefully it will happen.
BF scales and calipers are notoriously inaccurate.
Sedentary TDEE is not TDEE esp when you exercise...
Just because you "choose" not to eat food you can doesn't make it right.
Your logging needs tightened up...easy peasy.0 -
OP I don't think you understand what TDEE means.
You say you have used various calculators to determine your TDEE but I am 8 years older than you and weigh around 112 lbs, maybe similiar activity level and scooby calculator gives me a TDEE around 1885.0 -
Yes, you are very much eating back your exercise calories. Your goal is 1,100 per day and you eat anywhere from 1500 -1950 calories per day which most people here are guessing is under-estimated so more like 1600-2100 per day which is pretty much maintenance for me at 5'5" at sedentary. I looked at the last month of your diary. I don't believe your calorie burns are that big so your netting of 900-1300 per day is untrue in my opinion. Thus the slow and small weight loss...which there's nothing wrong with.0
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Sorry but I've tried many calculators and my sedentary TDEE is what I said, 1460, maximum on one calculator 1500. I don't 'eat my exercise calories back', I manually set my base calories to 1150 and then try and stick to eating around 1400 if I can, so it looks like I am eating the exercise calories but that's not the case. Also remember that 2 days most weeks I'm eating 500-550 calories too so the average is lower.
I worked out that last week I ate the right amount (plus burned in exercise calories) enough to create a deficit of 3900, so even allowing for Slight calorie overestimation I should have lost at least 1lb or close to it.
My body fat is also quite accurate as its measured on 2 different body composition scales and also fat calipers taken in diff areas. I'm going to continue with the training I'm doing and aim to be 100 cals per day under my goal and hopefully it will happen.
Are you sure you're not confusing TDEE with BMR? I put the following stats into the Scooby calculator:
Female
40
5ft 4
133lbs
Sedentary
Your TDEE is 1839.
Which online calculator are you using?0 -
Sedentary TDEE of 1450 doesn't seem that crazy to me, considering you can add 200-300 of exercise to that...
I'm guessing you're just eating more than you think. Some of your entries are questionable too, like 'chicken 70g' (cooked? raw? breast? thigh? it matters!) or 'steak'...faeriesue1 wrote: »Sorry but I've tried many calculators and my sedentary TDEE is what I said, 1460, maximum on one calculator 1500. I don't 'eat my exercise calories back', I manually set my base calories to 1150 and then try and stick to eating around 1400 if I can, so it looks like I am eating the exercise calories but that's not the case. Also remember that 2 days most weeks I'm eating 500-550 calories too so the average is lower.
I worked out that last week I ate the right amount (plus burned in exercise calories) enough to create a deficit of 3900, so even allowing for Slight calorie overestimation I should have lost at least 1lb or close to it.
My body fat is also quite accurate as its measured on 2 different body composition scales and also fat calipers taken in diff areas. I'm going to continue with the training I'm doing and aim to be 100 cals per day under my goal and hopefully it will happen.
Are you sure you're not confusing TDEE with BMR? I put the following stats into the Scooby calculator:
Female
40
5ft 4
133lbs
Sedentary
Your TDEE is 1839.
Which online calculator are you using?
That's doubtful though. I'm younger and one inch taller and my sedentary TDEE is 1650 or something.0 -
faeriesue1 wrote: »Sorry but I've tried many calculators and my sedentary TDEE is what I said, 1460, maximum on one calculator 1500. I don't 'eat my exercise calories back', I manually set my base calories to 1150 and then try and stick to eating around 1400 if I can, so it looks like I am eating the exercise calories but that's not the case. Also remember that 2 days most weeks I'm eating 500-550 calories too so the average is lower.
I worked out that last week I ate the right amount (plus burned in exercise calories) enough to create a deficit of 3900, so even allowing for Slight calorie overestimation I should have lost at least 1lb or close to it.
My body fat is also quite accurate as its measured on 2 different body composition scales and also fat calipers taken in diff areas. I'm going to continue with the training I'm doing and aim to be 100 cals per day under my goal and hopefully it will happen.
Are you sure you're not confusing TDEE with BMR? I put the following stats into the Scooby calculator:
Female
40
5ft 4
133lbs
Sedentary
Your TDEE is 1839.
Which online calculator are you using?
I agree the TDEE is off but it's not 1839...that is with 1-3 hours of light exercise...no exercise it was 1600.0 -
You eat every exercise calorie, sometimes more. You also are logging circuit training and that is seriously an inflated burn.
Give your stats again, and approach this like a beginner, or please stop asking for help. You've totally messed things up with not logging correctly and with trying to think of yourself as broken.
You struggle to lose weight because you're eating too much. It's that simple.0 -
"Sedentary TDEE" is an oxymoron. I think you mean BMR, and BMR is meaningless for weight loss. You're torturing yourself for no reason.0
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I have not got an inflated burn. I use a HRM while exercising and I usually log lower calories than those I've actually burned off on the HRM anyway.
Secondly, you are all forgetting the fact that on fast days I'm eating 550-600 calories maximum, that plus the calorie burn from exercise on those days is creating a deficit of at least 1150 calories twice a week.
Other than that, think what you like, I have only ever been able to lose a significant amount of weight in the past by eating ready meals with the calorie count on them (or meal replacement shakes) adding up to 900 calories. When I did that and exercised, I lost consistently. Other than that, low carb is the only other thing which worked very well.
I would like to do things in a healthier way this time around and don't want to go very low carb, hence the question to others like me.0 -
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Heart rate monitors aren't reliable for anything other than steady state cardio. Circuit training isn't steady state cardio and you're logging a ridiculous burn for a half hour of activity and you're saying that you're cutting the amount of it? And then you eat back every calorie.
Please give your stats again.0 -
sheldonklein wrote: »"Sedentary TDEE" is an oxymoron. I think you mean BMR, and BMR is meaningless for weight loss. You're torturing yourself for no reason.
Not really...TDEE is Total Daily energy expenditure...if you don't exercise you have a "sedentary" TDEE...if you want to know how much to maintain on without exercise...just semantics. Not everyone exercises.0 -
faeriesue1 wrote: »Sorry but I've tried many calculators and my sedentary TDEE is what I said, 1460, maximum on one calculator 1500. I don't 'eat my exercise calories back', I manually set my base calories to 1150 and then try and stick to eating around 1400 if I can, so it looks like I am eating the exercise calories but that's not the case. Also remember that 2 days most weeks I'm eating 500-550 calories too so the average is lower.
I worked out that last week I ate the right amount (plus burned in exercise calories) enough to create a deficit of 3900, so even allowing for Slight calorie overestimation I should have lost at least 1lb or close to it.
My body fat is also quite accurate as its measured on 2 different body composition scales and also fat calipers taken in diff areas. I'm going to continue with the training I'm doing and aim to be 100 cals per day under my goal and hopefully it will happen.
Are you sure you're not confusing TDEE with BMR? I put the following stats into the Scooby calculator:
Female
40
5ft 4
133lbs
Sedentary
Your TDEE is 1839.
Which online calculator are you using?
I agree the TDEE is off but it's not 1839...that is with 1-3 hours of light exercise...no exercise it was 1600.
Whoops, thanks for pointing that out. Could have sworn I selected desk job.
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Ohhh my god! I'm going through the same! This is the first time I'm really doing this on my own and for myself (without my husband's help) and I'm extremely motivated BUT..... it is frustrating! I thought it was just me going through that too, thanks for sharing0
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If I log '70g chicken', I am logging plain chicken breast with no skin on, cooked in no fat so it is in its purest form and if anything I know the calories will be higher in the entry I've chosen than the actual calories I had eaten.
But you're using vague, inaccurate entries. So your logging isn't as accurate as you might think. If you want to use accurate entries, go with 'boneless chicken breast cooked usda'...
And not eating all your exercise calories back doesn't mean much when exercise calories are overestimated anyway.0 -
OP, I apologize for asking for your stats, I went back in the thread and found them.
When I put them into the IIFYM site and ran them using the sedentary option, I got a deficit for loss that would equal 8526 calories a week.
In the past week, you've eaten 9948 calories.
It's really that simple.
To clarify, according to that site, the TDEE to maintain your weight on a sedentary setting is 1512. A daily deficit would be 1218 calories.0 -
A tip for you that I see a lot of people doing on my friends list while losing weight is log all exercise as 1 calorie burned, regardless if you ran for 30 min or 2 hours (i do this for 1 off activities such as sports, but not my running). Don't use the number mfp gives you. This makes it so it is easier to not be tempted to eat back exercise calories. If you do want to log the calories burned then maybe half the number mfp gives you.
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this sounds like a case of the following:
1. inaccurate logging.
2. not using food scale all the time
3. low calorie deficit or a long time
Op - how long have you been dieting for?
Have you ever considered a bulk/recomp? Sounds like you may be skinny fat and that is your primary issue.
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Thanks for your reply Marilyn, I'm glad I'm not alone.
Regarding the last week's entries, please ignore because this has not been a typical week and I didn't expect to lose anything as I know I ate more than I had planned. I also skipped a fast day and that meant my appetite increased as I find fast days tend to keep it in check.
Re. overestimation of calorie burns, I know that can sometimes be the case so I typically knock off 50 calories from the figure my HRM gives me after workouts. I do high intensity workouts 4 times a week in general and yes they're short, but I am working hard and it's now about 31 degrees in the room I exercise in and I am sweating buckets while training with a heart rate of 160-175 so I don't think it's impossible I am burning that much.
I agree that calories can sometimes be overestimated slightly when logging because not all entries are exact, but even taking that into account and the fact that generally the protein and carb amounts are fairly accurate I am not losing very easily.
I know I have to change something which is why I was asking to hear from others in a similar position to see what they've done.
Personally I don't feel that I want to eat less food in general. I've been there before, seen results from it but was miserable while doing it.
Maybe the answer is to lower carbohydrates even more because I find I get more cravings the more I eat. I like my treats but maybe I'll limit them to 1-2 days a week, and it will then be easier to eat a little less without feeling any hungrier.
I have tried not logging exercise calories but I like to see what I've done for the feel as I find I lose motivation if I don't have a figure written and a workout in MFP. I could make a separate note of this somewhere I suppose.
Overall I think the only answer will be to try and start eating 1200 or so every non-fast day, and maybe allow myself 1 day a week when I can eat up to 1500. It will be hard but maybe what's needed to get results.0 -
50 calories?
Just an example - stationary bike. My HRM tells me I burn 220 calories in 45 minutes. MFP tells me 450.0 -
Yep. I don't use MFP at all for estimating/tracking exercise.50 calories?
Just an example - stationary bike. My HRM tells me I burn 220 calories in 45 minutes. MFP tells me 450.
I ride my bike ~4 miles to work (8mi round trip takes 46 minutes - that's not fast) and MFP says that's 353 calories. No way. Half the trip is level or uphill but the other half is level or downhill. No way did I expend 353 calories this morning. I was barely sweaty and I think it was mostly the sun...
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Look at the big picture. You've lost about 1/2 lb per week for 6 months, which is about the correct pace given your height/weight. Maybe take a little break (eat at maintenance) for a month or so as you seem frustrated and burnt out. Then re-evaluate which approach you'd like to take to get your desired body composition.0
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The thing is if you're doing 5:2 and under-estimating the 500 calories you think you are eating on the fast day, plus working out that day and overestimating that burn, then overeating on all other days and entering in huge burns, the fast days aren't really doing much to create a deficit anymore in your week like you think. You're probably still maintaining...
The way to fix it is:
-use better diary entries (the ones that are not starred are MFP "proper" entries not made by other users).
-weigh everything you put in your mouth except liquids which you measure out. Even weigh prepackaged foods.
-exercise, but either don't log the calories or log only a small portion like 100 calories to start.
-keep your fast days, but don't eat in surplus on your other days otherwise it will cancel out especially if you're not tracking calories properly in the first place.
-and anything else I missed from everyone else who posted above.0 -
That TDEE seems low. I just checked mine again using fitness frog and entering "light exercise." I'm 5'1", 105 pounds, and 60 years old. The result was 1529, which pretty closely matches what my fitbit says on days when I don't exercise too much more than just getting my steps in. If I change it to sedentary, I get 1334. What calculator are you using?0
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OP - how long have you been on a sustained diet for?0
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You HRM is not going to be accurate for weight lifting and circuit training, though, so just keep that in mind. It's really only accurate for steady state cardio.
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tephanies1234, to simplify what you've said I am basically going to try and eat 1250-1300 on non-fast days and log as best I can, which I have been doing already and which I think is fairly accurate. That is without taking into account exercise calories added, though I will continue to track them and add them. That way even if I end up burning no more than 100 calories per day through exercise above my sedentary TDEE then I will still be creating a fairly large deficit. I might allow myself one day per week of higher calories up to 1450-1500 otherwise I don't think it will be sustainable for me.
Sherry, your sedentary TDEE is 1334 - which I'm saying is that my sedentary TDEE is 1460-1500 so that would be about right as I'm only 5 foot 4, not that much taller than you. If I put in light exercise would get more calories to play with ie. I would be able to eat up to around 1650-1700 or so (on paper). I did this for a while too and didn't lose weight, I only maintained and then I read lots of posts on the 5:2 pages saying that I should choose sedentary TDEE for the diet and eat between BMR and sedentary TDEE for best results if I am small. The problem is this can be quit difficult to do and to stick to.
Ndj I have been following a sustained diet for the last 4.5 months. I started on MFP in early January and switched to 5:2 in mid-February. I lost most of my weight at the beginning before 5:2 by eating low calories but I feel a lot better on 5:2.
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strong_curves wrote: »TheOwlhouseDesigns wrote: »Sorry I meant I weigh thinga on a scale, not measure. I also eat a lot of foods with the calorie count listed on the packet so I know it's accurate and if I use a portion size like berries I have the smallest berries you can imagine. I've been counting for so long now I know how grams and portions compare and always aim for numbers to be the same so I very much doubt I'm off or overestimating. In most cases I put too many calories rather than too few anyway (e.g. I only had 15 blueberries but put 20 etc.)
I just think I am unlucky as I have a low TDEE and weight loss can therefore only happen if I eat low calorie.
Has nothing to do with your TDEE
and you are wrong sorry to say it right on the packet
I had weeks ago a pre-cut piece of cheesecake.
46 gram said the package and 210 calories. But i weigh my food...all my food
It was way more..253 calories!!! wich means 43 calories more
Than my soft taco which was also more when i weighed it out
calculate that together and you are very quickly 100 calories a day off...not much isnt it? But that is 700 a week!
5 weeks is 3500 calories wrong and there is a whole pound you just whiped away.
that is more than 9 pounds a year!!!
But up to you i say you are NOT special
Your TDEE is NOT that low you just eat more than you think because your diary shows all kinds of wrong entrees. Did you do a V02 max test? Why do you think your TDEE is that low?
i know you will throw this away and dont like me for this, but i am not your judge Your body is.
You can calculate wrong, forget to log ( i dont say you do i give an example) you can chose wrong entrees...your body dont care...AT ALL. It registers for you every calorie it gets. It is the perfect calculator and is your judge
You dont lose weight? or slow or think you are at a plateau? Look at what your body is telling you.
You eat too much calories!!
Sorry and i leave it at this, listen to your body it tells you exactly what you eat!
I know this wasn't directed at me but I needed to hear this today! I have been slacking the past 2 weeks and your post is the swift kick in the butt I needed today! Thanks!
I am in the same boat @strong_curves . Thank you, @TheOwlhouseDesigns , for these words. It is true about weighing EVERYTHING because I would log my oatmeal based on the serving size on the container (1/2 cup; ??grams); can't remember the grams off hand. However, when I got curious one day and weighed out the serving size in grams, the grams noted as the serving size did not equal 1/2 cup; it was less than 1/2 cup. No telling how long I had been logging my oatmeal incorrectly. UGH!0 -
I would venture that those giving you advice were once in a position of feeling like they just had it harder than others when it came to weight loss... until they embraced and applied the principles they are advising for you here now.
There's a lot of trial and error in getting this weight loss thing to work for us, but once we get a firm hold of the basic principles of logging accuracy and CI<CO, it becomes almost easy, and having accurate data, in the form of good diary entries, allows us to look back and troubleshoot when we do hit a snag...
At any rate, best wishes to you on reaching your goals, however you choose to pursue them!0
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