Had my RMR tested...advice needed!
BarbieAS
Posts: 1,414 Member
TL;DR version: Got my RMR tested, it's in the toilet. What do I do now?
Brief backstory: Current stats: 34 years, old, 5'5", 217lbs. I've had a LOT of trouble losing weight over the last 3.5 years or so. My rate of loss was absolutely nowhere near what my deficit would dictate - like, by a LOT. I use a food scale and am honest about my intake, so my logging is pretty tight. So, I decided to get an RMR test done at my gym via a BodyGem device.
Based on the online calculators out there, my RMR should be in the neighborhood of 1,750 or so. My tested RMR was 1,350. My Fitbit tells me that, on average, I burn about 800-900 calories per day between NEAT and exercise (I'm moderately active, I average ~8,000 or more steps on a non-workout day, plus a few gym sessions per week), but obviously my true burn is less than that, since clearly Fitbit's calculations are not going to be accurate for me. I'm probably looking at a TDEE between 1,800 and 2,000 including workouts at my current frequency/intensity.
I've been attempting to lose weight for several years now and I've tried a lot of different approaches in that time, but I've never been one to over-restrict - on average (with some lower days and some higher days), I've been eating ~1,700-1,800 calories (total, not net) per day (which I thought was a halfway decent deficit but turns out is basically maintenance). Nor have I ever been one to go crazy with cardio - I have some joint issues so I mostly stick to brisk walking/elliptical and some resistance training. Based on that, I feel like it's hard to say whether I drove down my RMR through eating too little over such a long period of time or if I'm just built that way (I've been overweight my entire life) or some combo of the two. I should also mention that in the last 3.5 years I've had my thyroid tested twice (though the last was about 2 years ago), both times with normal results.
So, I need some advice on what to do next. Two things are immediately obvious to me, and I'm committed to both of them: (1) making protein and weight training my #1 health priority, and (2) being realistic about how quickly I can lose weight based on this information. Past that, I'm not sure what to do. Should I try to eat more for awhile to see if I can boost my RMR a bit? Should I just develop a reasonable deficit based on the information I have and go from there starting now? Should I go crazy on cardio to just try to burn as many calories per day as I can? Should I scale back the steady-state cardio and focus on HIIT? Are there any other non-woo strategies out there that can help me, in terms of diet advice or supplements or whatnot? Even though my thyroid has tested normal, are there any other medical issues that could drive this that could make a doctor's visit worthwhile? Informed opinions and advice are very welcome and appreciated!!
Brief backstory: Current stats: 34 years, old, 5'5", 217lbs. I've had a LOT of trouble losing weight over the last 3.5 years or so. My rate of loss was absolutely nowhere near what my deficit would dictate - like, by a LOT. I use a food scale and am honest about my intake, so my logging is pretty tight. So, I decided to get an RMR test done at my gym via a BodyGem device.
Based on the online calculators out there, my RMR should be in the neighborhood of 1,750 or so. My tested RMR was 1,350. My Fitbit tells me that, on average, I burn about 800-900 calories per day between NEAT and exercise (I'm moderately active, I average ~8,000 or more steps on a non-workout day, plus a few gym sessions per week), but obviously my true burn is less than that, since clearly Fitbit's calculations are not going to be accurate for me. I'm probably looking at a TDEE between 1,800 and 2,000 including workouts at my current frequency/intensity.
I've been attempting to lose weight for several years now and I've tried a lot of different approaches in that time, but I've never been one to over-restrict - on average (with some lower days and some higher days), I've been eating ~1,700-1,800 calories (total, not net) per day (which I thought was a halfway decent deficit but turns out is basically maintenance). Nor have I ever been one to go crazy with cardio - I have some joint issues so I mostly stick to brisk walking/elliptical and some resistance training. Based on that, I feel like it's hard to say whether I drove down my RMR through eating too little over such a long period of time or if I'm just built that way (I've been overweight my entire life) or some combo of the two. I should also mention that in the last 3.5 years I've had my thyroid tested twice (though the last was about 2 years ago), both times with normal results.
So, I need some advice on what to do next. Two things are immediately obvious to me, and I'm committed to both of them: (1) making protein and weight training my #1 health priority, and (2) being realistic about how quickly I can lose weight based on this information. Past that, I'm not sure what to do. Should I try to eat more for awhile to see if I can boost my RMR a bit? Should I just develop a reasonable deficit based on the information I have and go from there starting now? Should I go crazy on cardio to just try to burn as many calories per day as I can? Should I scale back the steady-state cardio and focus on HIIT? Are there any other non-woo strategies out there that can help me, in terms of diet advice or supplements or whatnot? Even though my thyroid has tested normal, are there any other medical issues that could drive this that could make a doctor's visit worthwhile? Informed opinions and advice are very welcome and appreciated!!
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Well, to me, it sounds like a doctors visit is already worthwhile? Why wait for the house to be burned down before calling the fire department? Why not call them when the fire breaks out? It sounds like you have plenty of reason to visit the doctor and have some legitimate testing done... why not go do it?0
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BecomingBane wrote: »Well, to me, it sounds like a doctors visit is already worthwhile? Why wait for the house to be burned down before calling the fire department? Why not call them when the fire breaks out? It sounds like you have plenty of reason to visit the doctor and have some legitimate testing done... why not go do it?
I agree. The only reason I hesitated was because I've seen two different doctors on two separate occasions in the last couple of years, specifically regarding trouble losing weight. One doctor gave me a thyroid test, told me it was normal, and prescribed me phentermine (which I never took). The other doctor gave me a thyroid test, told me it was normal, and sent me to a registered dietitian (who I saw a couple of times and I followed her plan for awhile, with no improvement). Both times they acted like a normal thyroid test indicated that there was nothing more they could do for me. That's why I asked if anyone knew of another medical condition that they could look for that would impact my metabolic rate in this way, otherwise it seems like it's a waste of time. I should mention that my cholesterol, blood pressure, and blood sugar tests over the last few years have all been basically perfect, and I show no signs of PCOS, insulin resistance, or anything like that.0 -
Well first off, I would not trust a test done at the gym to be accurate.
Second, maybe you're just overestimating your activity level. 8000 steps is not moderately active, but lightly active.
Third, weighing is great, but you could be using inaccurate entries etc.
I find it hard to believe that your RMR would be low if you're that weight though. Even if you did slow it down at some point by eating too little, you've still gained weight, and so it should have 'fixed' your issue.
My advice is to go see a doctor again to make sure that there is no other issue, and decrease your calories to 1600.0 -
An alternative to a RMR test is just using real life results. Log your food as accurately as possible for 6 weeks and log your weight for 6 weeks. The more accurate the better. At the end, run some math and calculate TDEE. Then, set your deficit based on that.
As for metabolic adaptation, my understanding is that is a result of eating so little that you lose large amounts of weight. At which point, the lower energy requirements don't always match up with the actual weight lost. If you have been trying without success to lose weight for years, then you weren't eating at a big deficit, you were eating at maintenance and metabolic adaptation shouldn't apply (maybe I'm wrong, this is just my understanding of it). TDEE/BMR calculators can be off by +/-15%. If your RMR test is correct (and agrees with real world results), then sadly you are one of the extremely unlucky few who have a very low BMR. But, that means you just need to use that information to lose weight.
I don't know if there is a way to boost your BMR. You could try eating at maintenance (based on real world results) with sufficient protein, while lifting weights and see what happens. Log it all and in theory if BMR increased, then you would lose weight along the way. The worst that happens is you do recomp for 6 months, lose some fat, and gain some muscle, instead of actually seeing the number on the scale drop.0 -
Adding muscle really, really does help increase your BMR/RMR. But it's hard to build muscle when you're eating at maintenance or a deficit.0
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Well first off, I would not trust a test done at the gym to be accurate.
Second, maybe you're just overestimating your activity level. 8000 steps is not moderately active, but lightly active.
I find it hard to believe that your RMR would be low if you're that weight though. Even if you did slow it down at some point by eating too little, you've still gained weight, and so it should have 'fixed' your issue.
My advice is to go see a doctor again to make sure that there is no other issue, and decrease your calories to 1600.
Well, it's 8,000 steps without working out - I do go to the gym or go for a brisk outside walk 3-4 times per week in addition to that. However, I don't use MFP's activity level estimates or exercise calories, I go off my Fitbit for all exercise adjustments. I agree that it's being overstated for sure - that's my whole issue here.
Even if the gym's RMR test isn't accurate, it supports my experience over the last few years (I haven't actually gained weight, I've just only lost maybe 20 pounds when I "should" have lost much much more). I'm sure it's not perfect, but I think it's reasonable to believe that my true RMR is significantly lower than the estimates out there would indicate. The test is just one more piece of evidence that I think supports my theory that it's not a logging issue, or at least not entirely a logging issue.0 -
It's mid single digits per pound of muscle per day. Twenty pounds of muscle would be about 120 extra calories.Adding muscle really, really does help increase your BMR/RMR. But it's hard to build muscle when you're eating at maintenance or a deficit.
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It's my understanding, based on conversations with my doctor, that thyroid and hormonal issues are notoriously difficult to diagnose and even harder to treat. I'd ask for a complete series of tests (mine were covered by insurance as part of my physical) and ask to see the results and have them fully explained to me. My doctor admitted to me that hormonal issues will often be overlooked because of how hard they are to treat, especially if they are not posing an immediate health problem.
If you are not satisfied with your current doctor, try to find one who specializes in those types of issues and see them, odds are a specialist will be more knowledgeable than a GP any day and will notice something that the GP might not.0 -
DeguelloTex wrote: »
It's mid single digits per pound of muscle per day. Twenty pounds of muscle would be about 120 extra calories.Adding muscle really, really does help increase your BMR/RMR. But it's hard to build muscle when you're eating at maintenance or a deficit.
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Yep. And it made a HUGE difference to me when I added about 30 lbs of muscle. Thanks for the exact numbers!0 -
nordlead2005 wrote: »An alternative to a RMR test is just using real life results. Log your food as accurately as possible for 6 weeks and log your weight for 6 weeks. The more accurate the better. At the end, run some math and calculate TDEE. Then, set your deficit based on that.
I actually have a running spreadsheet with my Fitbit burns and my MFP logged food that can tell you this info for very long periods of time
. I consistently calculate that my TDEE is actually about 20-25% less than what my Fitbit tells me that it is. This RMR test is just another piece of the puzzle, and like I mentioned in another comment, another way to "prove" (that's much too strong of a word, but you know what I'm getting at) that I'm not just WAY off in my logging. I honestly think I log quite well - I weigh/measure everything except the obvious stuff like the odd restaurant meal, and I make a point to ensure I log everything I eat.
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Do you log here on MFP?0
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Why do you think cardio would be a bad idea? Cardio does not damage your RMR. Honestly, my suggestion would be some type of exercise that incorporates both cardio and resistance. Something like swimming might be good since you have joint issues.0
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8000 steps/day is NOT moderately active--nowhere near in fact.
The only thing that you can do to make up for your low rate is to exercise more.0 -
Need2Exerc1se wrote: »Why do you think cardio would be a bad idea? Cardio does not damage your RMR. Honestly, my suggestion would be some type of exercise that incorporates both cardio and resistance. Something like swimming might be good since you have joint issues.
I didn't mean that I thought cardio would be bad, so much as I want to do the right type of cardio. I've got a more than full-time job and 2 small kids. I make time for workouts, but there's still only so much time I can make. I've read that HIIT can provide a better "after burn" boost to your metabolic rate, and so I was thinking about incorporating that instead, since I'm sort of in a "every little bit can help" mindset.0 -
Need2Exerc1se wrote: »Why do you think cardio would be a bad idea? Cardio does not damage your RMR. Honestly, my suggestion would be some type of exercise that incorporates both cardio and resistance. Something like swimming might be good since you have joint issues.
I didn't mean that I thought cardio would be bad, so much as I want to do the right type of cardio. I've got a more than full-time job and 2 small kids. I make time for workouts, but there's still only so much time I can make. I've read that HIIT can provide a better "after burn" boost to your metabolic rate, and so I was thinking about incorporating that instead, since I'm sort of in a "every little bit can help" mindset.
Got it. Yeah, HIIT is good stuff. Especially when you are pressed for time.0 -
azulvioleta6 wrote: »8000 steps/day is NOT moderately active--nowhere near in fact.
The only thing that you can do to make up for your low rate is to exercise more.
The charts I've seen classify 7,500-10,000 steps per day as "somewhat active," which is between "low active" and "active." And, again, that's without exercise. But, that's really just semantics - I was just trying to demonstrate that despite having a 45+ hours per week desk job and a 2 hours/day commute, I don't only sit on my tuchus all day and do get some degree of activity in.0 -
BecomingBane wrote: »It's my understanding, based on conversations with my doctor, that thyroid and hormonal issues are notoriously difficult to diagnose and even harder to treat. I'd ask for a complete series of tests (mine were covered by insurance as part of my physical) and ask to see the results and have them fully explained to me. My doctor admitted to me that hormonal issues will often be overlooked because of how hard they are to treat, especially if they are not posing an immediate health problem.
If you are not satisfied with your current doctor, try to find one who specializes in those types of issues and see them, odds are a specialist will be more knowledgeable than a GP any day and will notice something that the GP might not.
Maybe I'll try a third doctor. I mean, I guess it can't hurt. What kind of specialist are you thinking? Like an endocrinologist or something?0 -
BecomingBane wrote: »It's my understanding, based on conversations with my doctor, that thyroid and hormonal issues are notoriously difficult to diagnose and even harder to treat. I'd ask for a complete series of tests (mine were covered by insurance as part of my physical) and ask to see the results and have them fully explained to me. My doctor admitted to me that hormonal issues will often be overlooked because of how hard they are to treat, especially if they are not posing an immediate health problem.
If you are not satisfied with your current doctor, try to find one who specializes in those types of issues and see them, odds are a specialist will be more knowledgeable than a GP any day and will notice something that the GP might not.
Maybe I'll try a third doctor. I mean, I guess it can't hurt. What kind of specialist are you thinking? Like an endocrinologist or something?
An endocrinologist would be the person to see for thyroid or hormonal issues. I trust my GP, but I made sure that not only did they have good reviews, a great education, but also that they were versed in sports medicine. So they met all of my criteria... plus, they have never given e advice that I'd questions based on any studies I've read. Ultimately, for me, it boils down to trust. Do I trust they are giving me well educated advice... if the answer is even hesitant, I'd find a new GP. You may or may not be able to do that, but it takes confidence in a doctor to trust their advice and second or third opinions never hurt unless it's my wallet that feels the pain, lol.0 -
So, I'm thinking that I'm going to shoot for a 1,600 goal like was suggested (I liked that), and take my Fitbit out of the equation for now. Some data god here on MFP (I hate that I can't remember who and give them the appropriate credit) set up a spreadsheet where you can input a tested RMR value and it will tell you how to futz your height on Fitbit so that it compensates for any differences - I had to laugh because it told me to put in that I'm 3 feet 3.5 inches tall, but, hey, whatever. I'm going to make that adjustment and keep wearing my Fitbit, and make sure my logging is TIGHT, and then even though I'm not going to use exercise adjustments for now I'll compare Fitbit to MFP in 4-6 weeks and see what it looks like. I'm going to see if I can find some HIIT videos on YouTube or something, too, and even if I can't increase the quantity of my workouts I'll see how much increase in intensity I can handle. And up my protein.0
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BecomingBane wrote: »BecomingBane wrote: »It's my understanding, based on conversations with my doctor, that thyroid and hormonal issues are notoriously difficult to diagnose and even harder to treat. I'd ask for a complete series of tests (mine were covered by insurance as part of my physical) and ask to see the results and have them fully explained to me. My doctor admitted to me that hormonal issues will often be overlooked because of how hard they are to treat, especially if they are not posing an immediate health problem.
If you are not satisfied with your current doctor, try to find one who specializes in those types of issues and see them, odds are a specialist will be more knowledgeable than a GP any day and will notice something that the GP might not.
Maybe I'll try a third doctor. I mean, I guess it can't hurt. What kind of specialist are you thinking? Like an endocrinologist or something?
An endocrinologist would be the person to see for thyroid or hormonal issues. I trust my GP, but I made sure that not only did they have good reviews, a great education, but also that they were versed in sports medicine. So they met all of my criteria... plus, they have never given e advice that I'd questions based on any studies I've read. Ultimately, for me, it boils down to trust. Do I trust they are giving me well educated advice... if the answer is even hesitant, I'd find a new GP. You may or may not be able to do that, but it takes confidence in a doctor to trust their advice and second or third opinions never hurt unless it's my wallet that feels the pain, lol.
I'll be honest that I've never really looked into a GP that deeply. I rarely go to the doctor at all, so I honestly don't even have a real GP, I just see whatever doctor is available in the practice I've been going to literally since I was born. There is a third doctor at the practice that I've seen once or twice for other things and who I actually really like, so maybe I'll schedule something with her and see what she has to say. I've also never really pushed my doctors hard for answers (more like "oh, you say it's normal? ok, my mistake, I must just be wrong about things, I won't bother you again"); maybe if I walk in with years of logging and an (albeit possibly not totally accurate but still something) RMR test I can at least get them to admit something is wrong and hopefully they'll agree to help me figure out what.0 -
azulvioleta6 wrote: »8000 steps/day is NOT moderately active--nowhere near in fact.
The only thing that you can do to make up for your low rate is to exercise more.
The charts I've seen classify 7,500-10,000 steps per day as "somewhat active," which is between "low active" and "active." And, again, that's without exercise. But, that's really just semantics - I was just trying to demonstrate that despite having a 45+ hours per week desk job and a 2 hours/day commute, I don't only sit on my tuchus all day and do get some degree of activity in.
I think that you are kidding yourself a bit. 8000 steps a day basically is sitting on your tuchus. Low active means BARELY active.
I know, because I have been around that level lately. I have an extremely low BMR due to serious endocrine problems, and I will gain weight every day if I am moving that little.
Seeing an endocrinologist sounds like a good first step, but I think that you also need to get real with yourself and realize that if you do have a lower metabolic rate, the only real solution is to get serious about exercise.0 -
azulvioleta6 wrote: »azulvioleta6 wrote: »8000 steps/day is NOT moderately active--nowhere near in fact.
The only thing that you can do to make up for your low rate is to exercise more.
The charts I've seen classify 7,500-10,000 steps per day as "somewhat active," which is between "low active" and "active." And, again, that's without exercise. But, that's really just semantics - I was just trying to demonstrate that despite having a 45+ hours per week desk job and a 2 hours/day commute, I don't only sit on my tuchus all day and do get some degree of activity in.
I think that you are kidding yourself a bit. 8000 steps a day basically is sitting on your tuchus. Low active means BARELY active.
I know, because I have been around that level lately. I have an extremely low BMR due to serious endocrine problems, and I will gain weight every day if I am moving that little.
Seeing an endocrinologist sounds like a good first step, but I think that you also need to get real with yourself and realize that if you do have a lower metabolic rate, the only real solution is to get serious about exercise.
I don't know why I continue to engage you on this, but here goes.
Per PubMed (http://www.ncbi.nlm.nih.gov/pubmed/14715035):
<5000 steps/day is "sedentary"
5000-7499 steps/day is "low active"
7500-9999 steps/day is "somewhat active" (aka the same as "moderately active")
>10000 steps/day is "active"
<12500 steps/day is "highly active"
Additionally, for my stats (so this is using online estimators and not my RMR test) the Scooby's TDEE calculator shows my TDEE would be 2086 for sedentary, 2391 for low active, 2695 for moderately active, 2999 for active, and 3303 for highly active. When I look at my Fitbit burns for the last 30 days (so this is again using the same types of calculators so it's still not using my RMR test, but it is basing it on my actual daily step activity, including my workouts 3-4 days/week which, again, is NOT included in that estimate of 8,000 steps/day), they range from 2,435 to 3,610 and average 2,804. So, despite the fact that I don't believe the calorie counts are accurate, I believe that "moderately active" perfectly describes my activity level when you consider how much I actually move in a day.
I promise you that I'm not kidding myself, and I promise you that I understand how MFP works and that exercising more burns more calories. That's pretty obvious. My actual daily activity level (once again, without exercise, which you seem to be losing here), though, doesn't actually have anything to do with my question, which was: based on the results of my RMR test (which, by definition, have nothing to do with my activity level or my exercise), whether I should continue trying to lose or eat at maintenance for awhile for the best long-term results, and what the best types of cardio to help my situation are, and if there are any dietary or other medical issues that anyone can suggest considering. Your comments picking apart the word choice I used to describe my activity level don't really add to that discussion, but I thank you for your input.0 -
Number of Steps Activity Level
0-5,000 Sedentary
5,000-7,499 Low Active
7,500-9,999 Somewhat Active
10,000-12,500 Active
12,500 or more Highly Active
*Developed by C Tudor-Locke and DR Bassett Jr. (2004)0 -
azulvioleta6 wrote: »azulvioleta6 wrote: »8000 steps/day is NOT moderately active--nowhere near in fact.
The only thing that you can do to make up for your low rate is to exercise more.
The charts I've seen classify 7,500-10,000 steps per day as "somewhat active," which is between "low active" and "active." And, again, that's without exercise. But, that's really just semantics - I was just trying to demonstrate that despite having a 45+ hours per week desk job and a 2 hours/day commute, I don't only sit on my tuchus all day and do get some degree of activity in.
I think that you are kidding yourself a bit. 8000 steps a day basically is sitting on your tuchus. Low active means BARELY active.
I know, because I have been around that level lately. I have an extremely low BMR due to serious endocrine problems, and I will gain weight every day if I am moving that little.
Seeing an endocrinologist sounds like a good first step, but I think that you also need to get real with yourself and realize that if you do have a lower metabolic rate, the only real solution is to get serious about exercise.
I don't know why I continue to engage you on this, but here goes.
Per PubMed (http://www.ncbi.nlm.nih.gov/pubmed/14715035):
<5000 steps/day is "sedentary"
5000-7499 steps/day is "low active"
7500-9999 steps/day is "somewhat active" (aka the same as "moderately active")
>10000 steps/day is "active"
<12500 steps/day is "highly active"
Additionally, for my stats (so this is using online estimators and not my RMR test) the Scooby's TDEE calculator shows my TDEE would be 2086 for sedentary, 2391 for low active, 2695 for moderately active, 2999 for active, and 3303 for highly active. When I look at my Fitbit burns for the last 30 days (so this is again using the same types of calculators so it's still not using my RMR test, but it is basing it on my actual daily step activity, including my workouts 3-4 days/week which, again, is NOT included in that estimate of 8,000 steps/day), they range from 2,435 to 3,610 and average 2,804. So, despite the fact that I don't believe the calorie counts are accurate, I believe that "moderately active" perfectly describes my activity level when you consider how much I actually move in a day.
I promise you that I'm not kidding myself, and I promise you that I understand how MFP works and that exercising more burns more calories. That's pretty obvious. My actual daily activity level (once again, without exercise, which you seem to be losing here), though, doesn't actually have anything to do with my question, which was: based on the results of my RMR test (which, by definition, have nothing to do with my activity level or my exercise), whether I should continue trying to lose or eat at maintenance for awhile for the best long-term results, and what the best types of cardio to help my situation are, and if there are any dietary or other medical issues that anyone can suggest considering. Your comments picking apart the word choice I used to describe my activity level don't really add to that discussion, but I thank you for your input.
But Scooby's numbers aren't related to steps, that includes exercise. Scooby's active is not the same as PubMed's active.
To address your inital question - I don't think your numbers are that low to be honest. I'm the same height, I only eat more because I am more active. At a TDEE of 1800-2000, which you figure yours is, you can still easily aim for 1lb a week without adding more exercise by eating 1300-1500 calories. I don't think that is crazy low at your activity level and height.
ETA - to address your last part, I think the clarifying of activity level is important because I suspect your are overstimating yours. I don't think you need to worry about different types of cardio or dietary issues or medical issues. I think you need to try a lower intake.0 -
She's an exercise shamer. Just walk away and do what works for you. I think she took 60K steps up hill in the snow to get to her chemo appointment, so mere mortals have to aim a bit lower.azulvioleta6 wrote: »azulvioleta6 wrote: »8000 steps/day is NOT moderately active--nowhere near in fact.
The only thing that you can do to make up for your low rate is to exercise more.
The charts I've seen classify 7,500-10,000 steps per day as "somewhat active," which is between "low active" and "active." And, again, that's without exercise. But, that's really just semantics - I was just trying to demonstrate that despite having a 45+ hours per week desk job and a 2 hours/day commute, I don't only sit on my tuchus all day and do get some degree of activity in.
I think that you are kidding yourself a bit. 8000 steps a day basically is sitting on your tuchus. Low active means BARELY active.
I know, because I have been around that level lately. I have an extremely low BMR due to serious endocrine problems, and I will gain weight every day if I am moving that little.
Seeing an endocrinologist sounds like a good first step, but I think that you also need to get real with yourself and realize that if you do have a lower metabolic rate, the only real solution is to get serious about exercise.
I don't know why I continue to engage you on this, but here goes.
Per PubMed (http://www.ncbi.nlm.nih.gov/pubmed/14715035):
<5000 steps/day is "sedentary"
5000-7499 steps/day is "low active"
7500-9999 steps/day is "somewhat active" (aka the same as "moderately active")
>10000 steps/day is "active"
<12500 steps/day is "highly active"
Additionally, for my stats (so this is using online estimators and not my RMR test) the Scooby's TDEE calculator shows my TDEE would be 2086 for sedentary, 2391 for low active, 2695 for moderately active, 2999 for active, and 3303 for highly active. When I look at my Fitbit burns for the last 30 days (so this is again using the same types of calculators so it's still not using my RMR test, but it is basing it on my actual daily step activity, including my workouts 3-4 days/week which, again, is NOT included in that estimate of 8,000 steps/day), they range from 2,435 to 3,610 and average 2,804. So, despite the fact that I don't believe the calorie counts are accurate, I believe that "moderately active" perfectly describes my activity level when you consider how much I actually move in a day.
I promise you that I'm not kidding myself, and I promise you that I understand how MFP works and that exercising more burns more calories. That's pretty obvious. My actual daily activity level (once again, without exercise, which you seem to be losing here), though, doesn't actually have anything to do with my question, which was: based on the results of my RMR test (which, by definition, have nothing to do with my activity level or my exercise), whether I should continue trying to lose or eat at maintenance for awhile for the best long-term results, and what the best types of cardio to help my situation are, and if there are any dietary or other medical issues that anyone can suggest considering. Your comments picking apart the word choice I used to describe my activity level don't really add to that discussion, but I thank you for your input.
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Been in fitness for numerous years and have studied anatomy, physiology, and nutrition 0 -
BecomingBane wrote: »It's my understanding, based on conversations with my doctor, that thyroid and hormonal issues are notoriously difficult to diagnose and even harder to treat. I'd ask for a complete series of tests (mine were covered by insurance as part of my physical) and ask to see the results and have them fully explained to me. My doctor admitted to me that hormonal issues will often be overlooked because of how hard they are to treat, especially if they are not posing an immediate health problem.
If you are not satisfied with your current doctor, try to find one who specializes in those types of issues and see them, odds are a specialist will be more knowledgeable than a GP any day and will notice something that the GP might not.
Maybe I'll try a third doctor. I mean, I guess it can't hurt. What kind of specialist are you thinking? Like an endocrinologist or something?
You're looking for ghosts that more than likely don't exist. Your doctors already checked and found nothing wrong. The next one will probably find the same. That leaves you with the simple facts which are:
1. It doesn't matter what your fitbit says or your bmr test says. The reason you're not losing weight is because your current intake is the maintenance level for your current level of activity.
2. The ONLY way to start losing is to manipulate intake and/or exercise. Eating more is NOT going to increase your BMR as you suggested earlier. It will just make you even fatter. You can eat less if you can but you can also lose at your current 1700 (I was smaller than you, was 152, ate 1700, lost 27 lbs and I'm maintaining 125 lbs at 1700 by being active or losing if I increase to very active).
3. If you choose to keep your calories the same as now, you'll have to increase the intensity of your cardio. Your brisk walks and some resistance training are not going to cut it. If they were, they would already have. Since you have bad knees, the elliptical is your friend. Increase the intensity by cranking up the resistance to as high as you can. You should feel like you're climbing a steep hill. At your size, that should torch serious calories without stressing your knees. I too had a bum knee and used the elliptical, spin bike and cycling exclusively. Now it's better so I've started running.
4. Resistance training is fine but you should spend 80%+ of your exercise time on cardio. Why? Because you'll burn significantly more calories. And, at 217 lbs, do you really need to get bigger? You've already bulked. Building more muscle is not a priority (also consider that women with perfect diets and perfect training can build only 0.5 to 1 lb per month. And every extra lb burns only SIX calories per day. Why bother?) Focus on fat loss. All you need to do is retain the muscle you already have and that can be accomplished with general exercise.0 -
Sounds like you're eating at maintenance.0
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Liftng4Lis wrote: »Sounds like you're eating at maintenance.
Definitely this.
It has taken me awhile to realize that how much I eat pretty much supports what happens with my weight.0 -
I have been over weight since I was about 10yrs old, i did get my RMR tested and was above average, what I came to understand is high metabolic rate does not mean you loose weight faster, in fact, it can be just the opposite... it means your body converts the food you have eaten to storage faster, as in the whole process is faster, so when I started exercising I lost faster because of it (this is to my understanding). With a lower one you might have to drastically change your diet (although I don't know your current diet) as in, fats, sucrose, fructose (sugars) have little to none, and if you have joint problems look into swimming (just started swimming myself because I injured myself).
what I did was lots of salad no dressing and skinless chicken and no oil, then I looked into IF (intermittent fasting) I combined various weight loss elements together - weight training and cardio together with IF, Dukan diet (phase 2) and calorie counting... now included training 2x a day which is where swimming comes in.
Traveler120 made a lot of good points, maybe a bit blunt, but I agree with the points...0 -
Trust your drs over your gym or whoever else tells you there is something wrong.
When results from tests like the one you had sound unusual, and are not agreeing with what your dr tells you, accept you have just wasted your money, trust your dr, and move on with your life.
Give your starts to MFP. Set your activity level to sedentary (8000 steps for MFP is sedentary). If you do exercise on top of your daily activities, just log it. To be on the safe side, start by eating half these extra calories back, mistakes regarding calorie burns are very common.
Set your weight loss goal to 1-2 lbs per week, depending on how aggressively you want to go about it.
Get a food scale and log everything that passes through your mouth. Using the scale for everything at least the first weeks. Not going by cups, serving sizes etc. And log every single ingredient.
As for exercise: Find something you enjoy, you are comfortable doing and that you will stick to it. It does not matter what is the most "fashionable" thing to do, what advanced routines supposedly will help, or what others are doing. Exercise is for health and fitness, and you need to commit to it long term. So find something you like doing and stick to it. If this is walking, great. If it is resistance training, great. If it is a combination, even better.
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