New To EM2WL? Introduce Yourself Here!
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Thanks @heybales - If its water weight, it certainly hasn't gone away yet. The steroids also messed up my sleep cycle..up all night, tired during day and hungry all the time. So I probably over ate (wasn't tracking during that time). Once I recovered from my illness, I began working out (4 weeks now, 6 days a week up to 60+ minutes a day depending on the activity - combo of cardio, strength training, flexibility on top of my daily activity).
On average I'm doing about 30-45 minutes of cardio, about 25 minutes of strength training, and 25 minutes of flex each day as of this week. I have a sedentary job (but occasionally use my stand up desk and get up and walk around once a hour. Average about 2500 steps a day not counting workouts.
From Fitbit:
30 Day Average Calorie Burn: 2,630
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So flexibility I could see causing increased HR, and a HR-based device thinking this is exercise worthy of doing HR-based calorie burn - but it would not be. But likely a short time, so no big whoop.
Strength would also be incorrect, as HR should be bouncing all over the place, least accurate time for HR-based calorie burn calculation.
Those 2 are likely shorter time span though.
Cardio is fine.
Not many steps, that is indeed Sedentary range, so inaccuracy there wouldn't exactly add up to much.
So 15% of say round 2600 TDEE = 390 cal deficit for now. That's the reasonable level EM2WL goes for.
When weight changes 10 lbs less that changes a meaningful amount.
When a rolling 3 week avg TDEE goes up or down by 300 that changes a meaningful amount.
Time for update.
You need to create your own deficit now.
Go to MFP settings and set weight loss goal to Maintain. Sedentary is correct level. Save.
Now go to Home - Goals - Edit Daily Nutrition Goals.
Note the given Calories.
Subtract that 390, and enter that figure as new Calorie amount.
Change Macros to 40-30-30 for Carb - Fat - Prot. Save.
You should have Fitbit synced since you wanted MFP style. Should set Food settings to enable Negative adjustments for really slow days.
When you get adjustments and your daily goal goes up - you eat to your new goal.
So if avg TDEE was 2600, some days are really higher, some lower.
So that 390 cal deficit will sometimes be higher than 15%, sometimes lower, but not by much.
This is the same effect you get if eating the same amount daily, but it's large difference then.
And as numbers change, you see how to update MFP.0 -
Ok I'll give it a shot and see what happens0
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Hi
I’m Cate; I’m just starting tracking again after choosing to reset my mind and body with a year of intuitive eating and no restriction.
I’d been trying to low cal diet for far too long 30+ years and I felt exhausted and totally obsessive although i looked like I was in ‘good shape’ physically.
Ive gained 14lbs over that time but also a much better relationship with food and myself.
I’d really like to get back to around 120lb as I’m petite naturally and have 28% body fat at the mo so I’m quite flabby.
I’ve started lifting heavy twice a week with a trainer and one or two cardio sessions too.
A 10% cut of my tdee according to ew2wl site is 1860kcal.
I’m giving myself twenty weeks initially to hopefully see a tiny little change... if things are going in the right direction then I’ll stick at it for the rest of the year
Does this sound an ok plan?0 -
As long as honest on that TDEE level.
Remember to include increased daily activity - that calc assumes sedentary and only discusses workouts, very few are truly sedentary for ALL non-exercise time including weekends, especially if kids and/or household duties, even after a 45 hr desk job.
And great plan, especially if you can throw in a 3rd lifting session, don't need trainer since it should be the same lifts as one of the other trainer sessions.
Can understand if petite and desire to eat at "normal" levels when around others, extra cardio can be useful.0 -
Hi, I'm Sheila and I love to eat! More importantly, I love to eat as healthy as possible and I home cook most of my meals. I also love to work out and wish I had more time to do so. At 55 something, I am now at the heaviest point of my life. I struggle to lose the apple shape I've developed over the last couple years before my gain gets crazy out of control. I was drawn to this group because I noticed a mention of how Fitbit can help. I just bought a FB Versa two weeks ago. Still trying to learn all the benefits of Fitbit, especially in terms of nutrition. I hope the combo of this group and fitness/health/nutrition tracking can come to my rescue!0
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Hello,
I am Michelle. I have lost 95 Lbs, but my doctor wants me to lose another 15 or so more lbs. I am now at 170 to 173( my weight fluctuates) and the goal weight is 155. I have until November before my 1 year follow up. I think I did well to lose 95 Lbs in 8 months, but the last bit of weight is a struggle.0 -
bluerhapsody1995 wrote: »Hello,
I am Michelle. I have lost 95 Lbs, but my doctor wants me to lose another 15 or so more lbs. I am now at 170 to 173( my weight fluctuates) and the goal weight is 155. I have until November before my 1 year follow up. I think I did well to lose 95 Lbs in 8 months, but the last bit of weight is a struggle.
Well, with 4 months, or about 16 weeks, that's 1 lb a week. Which sadly enters the realm of unreasonable for the last 15 lbs.
Because for the last 10-15 to not stress the body out so bad it merely adapts and prevents the loss, you need to go even slower than before.
What would be better for the remaining time is perhaps 5 weeks at attempted 500 cal deficit with lots of walking along with lifting, that increases the daily burn, and transforms the body.
But then for the last 10, 250 cal deficit is much better, while you continue the workout routine.
And then you can explain to the Dr that weight should not be the only factor in health, and arrive looking like you lost more than 15 overall because of how a good weight lifting routine has transformed you and caused loss of measurements.
But hoping that weight loss is linear (1 lb weekly) when it won't be will be stressful.
And then having a set time limit (15 by Nov), is also stressful.
Stress raises cortisol which increases water retained. Increased weight that will likely stress you out even more and cause even more water weight.0 -
Hello everyone! New to this group but not so new to working on losing weight. Recently retired and lots of time on my hands so would like to move more and get my health in top shape.0
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Hi all, I'm Paul.
Just trying to get down to 200.at 220 ish right now. Already dropped about 20 lbs in just over a month. But hit a plateau. Trying to clean up my diet to get things going again.0 -
Hi all, I'm Paul.
Just trying to get down to 200.at 220 ish right now. Already dropped about 20 lbs in just over a month. But hit a plateau. Trying to clean up my diet to get things going again.
Clean diet, dirty diet (whatever that may mean to you) - has little to no bearing on weight loss compared to actually eating less than you burn.
Whatever clean means may allow you to eat the correct level and adhere to it - but if that level isn't less than you burn - doesn't matter how clean it is - you won't lose fat.
20 lbs in just over a month, if it includes the first week - included some water weight.
Besides that amount - still sounds aggressive and unreasonable if you started 40 lbs above healthy weight - so that means you likely lost some muscle mass as part of the 20% LBM lost.
That impacts what you burn daily - besides moving 20 lbs less around daily burns less too.
And if you lost muscle mass like that, body is in very stressed out state - likely retaining water weight too.
So make sure you are measuring too as main thing to observe.
And then get body back into a non-stressed stated to lose just fat - what this group is trying to encourage.0 -
Hi All, I'm not really new to this team, I guess I haven't had any notifications in awhile and then I forgot I was here, I'm trying to lose 10 lbs so my Heart Dr. will take me off my scripts0
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Welcome Back
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Hi I'm LaTrice and I'm here because I need to get regain control over my health and get my weight under control. I meed to embrace the fact that in order to lose the weight and keep it off I need to make sure it's a lifestyle change and not just something temporary. I've always been an athlete and played basketball in college and professionally. I just need some motivation to keep me going. My husband is very supportive and wants me to feel good about how I look. I am 5'11 245lbs and would like to lose 40 pounds.0
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Welcome LaTrice!0
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Hello I'm new here and am hoping for some pointers to stay in good eating habits in evening time.0
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Welcome Tex
Head on over to the start here part of the forum to get going! 0 -
Hi i would like to learn more & give this a try over 100 lb to loose im 48 5 ft 1 218 lbs i need to step in the right direction i am morbidly obese, need to lower my BMI , haven't really tried other diets only mfp i dont no which is the best diet to go on as there is so many to choose from .. i need something i am able to stick to and see progress and be healthy0
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lisagetslim wrote: »Hi i would like to learn more & give this a try over 100 lb to loose im 48 5 ft 1 218 lbs i need to step in the right direction i am morbidly obese, need to lower my BMI , haven't really tried other diets only mfp i dont no which is the best diet to go on as there is so many to choose from .. i need something i am able to stick to and see progress and be healthy
The best diet is absolutely the one you will adhere to.
Hence the best diet is usually close to what you will realistically be eating anyway, unless you can make changes you really will sustain.
It's merely eating less now than you burn now, by a reasonable amount.
And then adjusting that deficit as you have less to lose, to always keep it reasonable.
So while for health reasons now just getting some weight off fast will see the biggest improvement - it still must be by a method you will sustain. Knowing that diet breaks are useful during the progress from time to time, so something to look forward to.1 -
Hello,
I hope there is a spot for me here! My name is Razan. I have been struggling with over weight my whole life. I have tried so many ways to lose weight! The couple last years, i lost over 22 kgs. And then couldnt really finish it to my goal. Im here to lose another 20 kgs, and I hope it works this time! Amen0 -
Razan - some good info in these threads and few topics that may not be active but still useful.
Might scan over the subjects.
Welcome.1 -
Hi I’m Diana!
I’ve been on and off with MyFitnessPal after I lost 20LBS just by eating 1,200-1,500 calories.
I nonsuprisingly gained it back and actually double when I stopped eating low calories and just binge ate continuously. I am now happily working out four times a week for an hour doing weight training and moderate walking. I have based my calories I need to lose 1lb per week on my body fat percentage (35%) so I roughly eat 1,600-2,200 calories. I am still really new at this and would love some tips and advice! My goal is to lose weight but I’m not sure how much I just know I want to definitely lower my body fat to 30-25%0 -
I am joining to see what this is all about. I am Low FODMAP so not sure if this will work for me. I live in Maryland and have been fit (on and off) most of my life. I have back and hip issues so lifting heavy is NOT for me. I have Feed the Muscle but never really looked at it because I got hurt right when I was wanting to start it. That was a couple of years ago. I only have about 20 to lose and am 50 so these two components make it difficult.
Anyhow, I am curious to see what this is all about.
Alisa0 -
Hi, I'm Tina. I've been gaining and losing the same 10-15 pounds for many years. The problem is, I like to eat! It's time to stop the merry-go-round. Unfortunately, I gain easily and struggle to lose. Is it possible to enjoy food and maintain a healthy weight? I'm happy to be among friends.0
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welcome Diana Alisa and Tina 0
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Hi, I'm Gold, 20 years old and a university student. I currently weigh 209lbs at 5ft6. My goal is 120. I don't exercise much cause I don't seem to have the time for it I'm almost always in class. P. S. I'm new here.0
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Hey new to this group, I have over 70lb to lose and hoping to achieve this in the next year
, been on MFP for the last 3 days.
have a great day all0 -
ihuomagold53 wrote: »Hi, I'm Gold, 20 years old and a university student. I currently weigh 209lbs at 5ft6. My goal is 120. I don't exercise much cause I don't seem to have the time for it I'm almost always in class. P. S. I'm new here.
I'll mention if not much exercise - resistance type will be the most required.
Combined with reasonable deficit, and enough protein, you can retain muscle mass and only lose fat/water mass.1 -
AnnMarieThomas91 wrote: »Hey new to this group, I have over 70lb to lose and hoping to achieve this in the next year , been on MFP for the last 3 days.
have a great day all
Welcome.
I'll mention that while 2lbs a week for the first 20 lbs could be reasonable if very active and burning many calories daily, with only 50 left the rate should lower, then at 30 lower again, 15 left would be 1/2 lb weekly.
With 70 goal in the next year, over 1 lb weekly would need to be the avg, and that's just not reasonable rate on avg, nor is weight loss linear, throw in some diet breaks to reset the hormones, and it could become very stressful thinking you are making goal.
Stress by itself causes water weight gain, or hides weight loss on the scale.
Just suggesting keep things reasonable, don't have time based goals, and accept the fact that if workouts transform your body while losing fat - it'll appear you've lost more, and may not even need 70 gone in the end.0
