New To EM2WL? Introduce Yourself Here!
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Hi my name is Zeralda, i am new to the group.
In 2017 i put myself on a diet including a exercise routine, which went very well for 6 months. I have lost 15kg in that six months, mistake i made made was to take a break, there after i could not motivate myself to continue and gain back 5kg, i am trying but it is very difficult for some reason, so i would like some motivation from others to help myself get back on track.
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@zeraldalaatoe - great to have you here, to a reasonable approach.
Actually a diet break is a great idea. Perhaps it needed to come earlier though so it could be viewed as just this 1-2 week period eating at maintenance.
There is a topic in the forum posts here about that which could be useful for this go around.0 -
welcome! This is a great place to be.1
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Good morning! I am new to this forum and excited to have found it. I am 52 years old; 5'4"; 136 lbs. I workout at home, 5-6 days per week, utilizing online fitness tools. I want to build muscle to keep my metabolism revving, and lean out/lose fat, so that my muscles can be seen. My husband and I travel frequently, which makes achieving goals more challenging, though not impossible by any stretch of the imagination. I am often hungry and am excited about the likelihood that I don't have to be quite so hungry to achieve my goals. In fact, I am excited about the potentiality that I need to be eating more in order to achieve my goals. Eating more of the right foods, of course; but that is not where my struggles lie. Did I mention that I am excited to have found this forum?!1
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Welcome! Its a great place to be!0
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Hi
I am Jean, this time last year I was 1.5 st less than I am now, I have lost 8lb over last couple of weeks with NHS funded healthy eatin group.......I am a typical yoyo dieter and need support in getting myself under control.0 -
Hi, my name is Keisha and i am a MFP re-joiner. I am in dire need of loosing weight and finding a healthier way to eat that can include my picky children. I need new ideas. In the past I lost about 40 lbs doing weight watchers. I cant afford that anymore nor can I afford the gym (by the way, the gym does not motivate me). I know I have a to n of excuses put I definitely need help with accountability. No more excuses. I not only want to be healthy, I want to look good in my clothes. I am happy to meet this huge family!!!!!0
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I am a VSG pt. I had my surgery 2016 May. I am from Queens, NY. Lived in NY my whole life. I served 3.5 years in the Army Reserves and I have 1 daughter 13 years old. My initial goal was to get to 170lbs. I began at 280. I am now 158-160. I know what you're going to say...but you've reached goal. Yes this is true. I have set a new goal however and that is to get to at least 148. I am getting married in 2019 and I want to not only loose this last 12 pounds, but I also want to tone up as much of my abdominal area as possible.(I really don't want to wear a gurtile. They are not the most comfortable. I know beauty is pain however comfort is more important to me.)
I need help setting a routine for the gym. I go to my gym at my job 5 days a week at 40 minutes each day ( I go during my lunch break at work) and mostly do elliptical and treadmill and stairs. I do the occasional reps on the weight machine but that's basically it. I have a membership at Planet fitness and plan to go there on the weekends and some days I have off. I work Monday through Friday 8am to 7pm in a hospital, so you know my life is pretty hectic to say the least.
I have to be open with you all and let you know that I do suffer from anxiety. I have to motivation to go but the thought of being there by myself scares me. I live in an area that finding parking is like finding the holy grail. Once you have a spot, you better not move until the next day. It takes me close to 20 minutes just to end up finding parking close to 6 blocks or more away from my apartment. I purchased a bike to ride to the gym but the weather has been terrible. I get scared riding in the rain let alone snow or at night ( NY drivers are not the most courteous on the road).
So back to me wanting to loose the 12 pounds. I need help. Any pointers to jump my metabolism? Food, snacks gym routine? I am finding that I am getting hungry faster. This app has given me a breakdown of what my goals for each are but still I am finding myself grazing. Any help would be appreciated.
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HI Melissa, not sure what a VSG patient is, but you can find information on how to do the reset in the Start here forum. The biggest help to jump my metabolism was to find out what my TDEE was and eating 30/30/40 carbs/fate/protein. I went up and ate at maintenance (TDEE) for a while and now I lose without being tired and hungry.
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welcome too Jean and Keisha!
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Starting to feel self conscious of my weight. I way 139 now and was 125 last year. feel free to add me. I need to start drinking more water and walking on Tuesdays and Thursdays between classes.1
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mshieldnight95 wrote: »Starting to feel self conscious of my weight. I way 139 now and was 125 last year. feel free to add me. I need to start drinking more water and walking on Tuesdays and Thursdays between classes.mshieldnight95 wrote: »Starting to feel self conscious of my weight. I way 139 now and was 125 last year. feel free to add me. I need to start drinking more water and walking on Tuesdays and Thursdays between classes.
Just so you know, you obviously were eating more than you burned during that year.
If we pretended no water weight and all fat because no resistance training was done, then:
14 lb x 3500 cal/lb / 365 days = 134 extra calories eaten per day. Or 940 weekly, over what you burned.
So if you are going to start walking on just 2 extra days a week, you'd need to burn in total 940 calories JUST to stop gaining fat.
No fat loss - just stop the gain.
You cut out 250 calories daily - it'll take you a year about to lose that weight. (134 is to stop the gain, other 115 to lose the fat, so tad over a year).
So do a combo of move a little more, and eat a little less - and you can probably take 1/2 year.
The drinking more water will do nothing for fat loss. May help you be more healthy sure.
It's good your recognize self-conscience about weight - since no one else sees your weight unless you invite them into the bathroom as you weigh naked in the morning.
Do some resistance training - that'll transform the body more. You'll appear to have lost weight then.0 -
Hi, my name is Annice. I'm 70 years old. I have stopped and started many times. But I made up my mind three weeks ago to press forward. I want to get off my HPB medicine and Cholesterol medicine. I need all the encouragement I can get. I look breakfast so any good ideas would be very helpful.0
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Hello I am Linette I am over 50 and sick of diets hat just do not work. I just completed a Mindful Eating course that gave me some tools to help me gauge my hunger and eat more instinctively. Any support along this journey of Health and Loss is very welcome. I have about 100 pounds to lose.
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Hi I’m Jackie.
I am 53 and need to lose weight, maybe 20kg and gain muscle. Last year I lost 10kg but have not lost any more despite continuing to eat the same way that allowed the 10kg loss.
I am interested to look at others food journals to see what 40-30-30 looks like.
Do I need to be friends with people to look at their journals?0 -
Do you mean eat at the same amount of calories as you were at the start of the 10Kg loss and through it?
That's would explain it then, along with a couple finer points.
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I am eating freely at the moment no counting or tracking and am staying within the same 1-2 kg range. I know I need to change that to move the scale down and wanted to see what others are eating to get their 2000 cals at 40-30-30.
Anyone willing to share their food diary with a newbie?0 -
You should check out scmsmith0405 - you don't have to be given specific permission if made public.
Several other topics besides the intro one where you'll find regulars that give access to public.0 -
Hi, my name is Michelle. I am 207 lbs. My goal is to get to 150 lbs. I need to start exercising. I don't like it because my body hurts afterwards. I've been trying to dance to r&b line dance videos. I want to go vegetarian/vegan.0
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Hi, my name is Michelle. I am 207 lbs. My goal is to get to 150 lbs. I need to start exercising. I don't like it because my body hurts afterwards. I've been trying to dance to r&b line dance videos. I want to go vegetarian/vegan.
Hurting could be an indication of needing better warmup to muscles that are sore, or stretching after whatever you do.
It could also be indication body was correctly stressed in order to make improvements, but the frequency isn't often enough so the pain stops - for many it will.
Or it could be it was too intense for level of ability, and need to start out slower until body is used to it.
Hope your goals can help - be aware that a total diet change like that can easily leave one malnourished for calories (not nutrients, except protein perhaps), which just like vitamin/mineral deficiency - can cause problems with body.0 -
@MDAJACMAC You can check out mine - but you will have to go back a ways - I have been on a break Back at it now, so you can also follow going forward. I set mine at sedentary to lose half a lb per week and I eat back my exercise calories. 1
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Thank you1
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Hello, My name is Annie. I've lost approximately 21 lbs over the last year on a previous plan. I'm at a plateau. Now, I have several large life stressors happening at the moment, but I'm determined to push through. I want to try something different, to see if I can't break this plateau.0
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Hello, My name is Annie. I've lost approximately 21 lbs over the last year on a previous plan. I'm at a plateau. Now, I have several large life stressors happening at the moment, but I'm determined to push through. I want to try something different, to see if I can't break this plateau.
Just be aware, diet is a stress to the body too.
Too many stresses and body will elevate cortisol and retain water, and other potential hormonal changes.
Control the stresses you can - which could mean lowering the amount of deficit or diet you take.0 -
Hi, my name is Ali and I am 59, and I am trying to lose the last 5kg and finding it so hard. I think I have tried every diet out there and since trying to eat more (1500cals) I am finding it hard to get that amount in each day!!! My sweet tooth just keeps getting in the way. I have been with MFP for a while but just found this thread. I am so excited!!0
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Hi, my name is Chuck Smith and I am somewhat concerned that I may be the only guy here . I got interested in this type of lifestyle earlier this week, when after struggling to break a plateau (on a weight watchers type plan) I gave up and went on a binge on Sunday. I was shocked when I got on the scale Tuesday and had a weight loss of 4lbs. I began to research what happened and my research eventually sent me here. I am frustrated with traditional dieting and the stress it has placed on my life for years. I am excited to try something new, and have tried similar things in the past (fat2fitradio) but really want to commit to this type of eating long term. I am glad to be a part of this group and am excited about my new lifestyle! 0
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Hi all, My name is Mitzy, new to the group. I am trying to figure out how this works and need some help.
I calculated my TDEE, but I used the calculator on the webpage instead of my Fitbit. I use a Fitbit and sync it to MFP. MFP goal is currently set to 1200 calories a day, it was 1600 and I recently started working out 5 days a week for about 4 weeks already. I've increased my intensity, however, I've only lost 1 pound but a total of 1/2 inch off my waist and hips. I am consistently eating over 1200 calories and I am absolutely starving - probably averaging about 1600-1800 a day (it varies). I'm not sleeping well and I'm tired during the day, every day, all day, until I workout, then I'm WIRED and hungry.
Using the EM2WL calculator, my TDEE is 2652. Seriously? Is that right?
BMR says 1711 and Calories based on selected goal is 2255. Which should I be using on a daily basis?
Thanks!
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I would hope you'd be eating more than 1200!
Even with MFP method - that 1200 is ONLY when you do no exercise.
MFP is trying to teach a life lesson about weight maintenance.
You do more, you eat more.
You do less, you eat less (that's the kicker for most).
In a diet, a tad less in either case.
So you have to decide what system to use.
MFP method with Fitbit synced, and changing goals each day. This is good if workouts are iffy, and daily activity (which Fitbit sees - but that TDEE chart doesn't at all).
You merely have to set the deficit to a reasonable goal, which is what the whole idea is about - reasonable.
Or average weekly TDEE method, and same amount eaten daily. This is good if workouts and activity level are about the same. You can use Fitbit to get a clue here - but you unsync it from MFP.
Which style would you prefer?
And do you receive the weekly emails from Fitbit about amounts burned on average?
And what Fitbit model, and what are your workouts?
(it's bad estimate of calories on some combo's)
As to what appears to be a high TDEE.
Have you ever logged how much you ate that caused weight gain - or maintaining at higher weight?
And were you even exercising then?
Until you've done that - probably no idea how high your TDEE is now - what do those Fitbit emails say?0 -
I would hope you'd be eating more than 1200!
Even with MFP method - that 1200 is ONLY when you do no exercise.
MFP is trying to teach a life lesson about weight maintenance.
You do more, you eat more.
You do less, you eat less (that's the kicker for most).
In a diet, a tad less in either case.
So you have to decide what system to use.
MFP method with Fitbit synced, and changing goals each day. This is good if workouts are iffy, and daily activity (which Fitbit sees - but that TDEE chart doesn't at all).
You merely have to set the deficit to a reasonable goal, which is what the whole idea is about - reasonable.
Or average weekly TDEE method, and same amount eaten daily. This is good if workouts and activity level are about the same. You can use Fitbit to get a clue here - but you unsync it from MFP.
Which style would you prefer?
And do you receive the weekly emails from Fitbit about amounts burned on average?
And what Fitbit model, and what are your workouts?
(it's bad estimate of calories on some combo's)
As to what appears to be a high TDEE.
Have you ever logged how much you ate that caused weight gain - or maintaining at higher weight?
And were you even exercising then?
Until you've done that - probably no idea how high your TDEE is now - what do those Fitbit emails say?
I like the MFP method, since that's what I'm already doing, I just have no idea how many calories I need. I never read the Fitbit emails. I never logged how much I ate that caused weight gain and I wasn't exercising then. I had a recent weight gain from steroids...and that has been a booger to get rid of.0 -
If you never logged how much you ate, and that was before exercise - then be aware you have no concept of calorie levels really.
Read those Fitbit emails - or go look up what your average daily burn was for the last 3 weeks - if those 3 weeks were average anyway.
Don't count a sick in bed many days week.
Don't count a spring cleaning getting garden ready week.
Average typical weeks of activity and exercise.
What is the average daily burn?
Now - very important to that figure - what is your model, what are your workouts and duration and frequency?
If you want to know why I ask - it's because some workouts are inflated when calories are done from HR.
If 3 x weekly for 15 min - no big whoop if very active otherwise.
If 6 x weekly for 60 min - it's a big deal if otherwise very sedentary.
So it could have a bearing.
I asked that so you could get an idea of how many calories you need, and learn how it's done.
Teach a man to fish, yada yada yada....
Just so you have in mind - steroids would just be water weight gain. That is hopefully not what you are interested in losing, but instead fat weight.
So keep in back of mind that fat is not gained or lost fast.
So unless the steroids have you sleeping all day long, it's water weight.
Once you get a good rough figure that is trustworthy from Fitbit, you can keep using that method to update when needed.
Then I'll show you how to get a reasonable deficit from it, tweak MFP, and allow Fitbit to sync for changing daily amounts.0
