Uncertain
nop2008
Posts: 66 Member
Hi. I am currently on SW but I'm thinking of doing MFP instead. I've lost 7lbs in 10 weeks on SW which is slow but still a loss I guess. The reason I am uncertain about swapping is trusting the calories I'm told to have. I can go on numerous websites and my daily calorie intake can really vary.
I've read enough to know I should choose lightly active as I have a desk job but I'm also a mommy of 2 young children and I go to fitness classes 4 times a week.
I'm 5ft 8.5 inches, 12st 9lb and I've set it to a 1lb a week loss. It's suggested approx. 1600 a day (can't remember exact amount without leaving this post) plus my exercise cals.
Does this seem right? I've read varying answers on eating back exercise cals so I'd be interested to hear opinions on that too x
I've read enough to know I should choose lightly active as I have a desk job but I'm also a mommy of 2 young children and I go to fitness classes 4 times a week.
I'm 5ft 8.5 inches, 12st 9lb and I've set it to a 1lb a week loss. It's suggested approx. 1600 a day (can't remember exact amount without leaving this post) plus my exercise cals.
Does this seem right? I've read varying answers on eating back exercise cals so I'd be interested to hear opinions on that too x
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Replies
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Ok I am going to sound a little stupid but what is SW?1
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If you put in your height, weight, and activity level correctly, then that is the calorie goal you should try to hit.
As far as exercise calories go, if you know how many calories you are burning in your workout, eating them back is up to you, but generally people like to eat about 50% of their calories burned through exercise.1 -
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I'd guess Slimming World?
OP, you've done well so far even if the loss is slower than you'd like. Remember that the excess weight most likely didn't appear overnight, so it's going to take time to leave.
And you want to learn ways to keep it off in the future.
I'd say go with the 1600 MFP is giving you, eat back a portion of your exercise calories, and see how it goes for a few weeks. If you're not losing an average of a pound a week (and it will fluctuate, so don't panic week to week) after a couple of months, try adjusting your intake a bit.
For reference, I'm 5'6" and 189lbs (so heavier than you), and I lose just fine right now on 1500. I eat most of my exercise calories, and I have days when I go over my target, but over the course of a week I have a good enough deficit to keep losing (29lbs in 24 weeks).
Try it and see if it works for you - at least it's free! (Just make sure you're choosing correct entries in the database.) 0 -
Search Warrant?walker1world wrote: »Ok I am going to sound a little stupid but what is SW?
Station Wagon? Samurai Warrior? Star Wars?
Ooh... what does the Star Wars program involve? Now I'm interested...
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walker1world wrote: »Ok I am going to sound a little stupid but what is SW?
So sorry! Yes it's Slimming World x
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AnthonyX150X wrote: »If you put in your height, weight, and activity level correctly, then that is the calorie goal you should try to hit.
As far as exercise calories go, if you know how many calories you are burning in your workout, eating them back is up to you, but generally people like to eat about 50% of their calories burned through exercise.
My concern is not knowing what I've burned. I guess the only way of knowing is getting a device like a Fitbit/Jawbone etc?
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Well I'm a guy but smaller than you. 5'7" and 10 stone 5 lbs. Work a desk job but gym 3 days a week.I lose at 1600. Maintenance is 1800. You would lose weight at 16000
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I'd guess Slimming World?
OP, you've done well so far even if the loss is slower than you'd like. Remember that the excess weight most likely didn't appear overnight, so it's going to take time to leave. And you want to learn ways to keep it off in the future.
I'd say go with the 1600 MFP is giving you, eat back a portion of your exercise calories, and see how it goes for a few weeks. If you're not losing an average of a pound a week (and it will fluctuate, so don't panic week to week) after a couple of months, try adjusting your intake a bit.
For reference, I'm 5'6" and 189lbs (so heavier than you), and I lose just fine right now on 1500. I eat most of my exercise calories, and I have days when I go over my target, but over the course of a week I have a good enough deficit to keep losing (29lbs in 24 weeks).
Try it and see if it works for you - at least it's free! (Just make sure you're choosing correct entries in the database.)
Thank you so much for your reply. SW is Slimming World. What does OP mean?
I'll stick with what it's giving me for now. How do I know what I've burned during my workout? So I need to get a device that tracks that?
What do you mean by choosing correctly? Are there incorrect entries in the database?
And finally really well done on your weight loss so far!! xx0 -
OP = Original Poster, in this case, that's you.
I am also new to this "losing weight" journey. The followings might not be true, but this is coming out from what i found out/use/execute/etc so far. I've read so many different numbers/opinions/ways/methods/etc and its confusing, and frankly its driving me nuts.
so i decided to take one site that i believe the most and follow it.
http://www.acaloriecounter.com/diet/
that site give me good numbers/calculations/tips for goals, as well as a lot of explanations, and to a certain extent works very well with MFP numbers.
then i bought myself
fitbit blaze
eatsmart food scale
measuring cup
measuring spoon (for 1tbsp)
Although i don't think fitbit is 100% accurate, but its pretty good to track calorie burnt. well at least it gives me a metric to work with. At least my local gym trainers think the number i gave them make sense for the exercises i did. Fitbit apps also sync with MFP for easy use.
The food scale works wonder to get portioning right for MFP entries (i just got my scale few days back and it does wonder).
Make use of the barcode scanner on food that has barcode. And the rest you have to either find them in MFP database, or estimate. It is better to over estimate than under estimate in my opinion. Do not underestimate small things like salad dressing, sauces, condiments, chocolate, ice cream, candy, etc. Restaurant is the hardest, but if its a Chain, usually the food exists in MFP database; if they don't, estimate.
http://www.acaloriecounter.com/blog/why-am-i-not-losing-weight/
I enjoyed reading this, and the youtube links in there showed me my bad habit of not measuring correctly... and licking my spoon.
Feel free to add me as MFP friend, we can share tips and tricks, and motivates each other. Good Luck!
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AnthonyX150X wrote: »If you put in your height, weight, and activity level correctly, then that is the calorie goal you should try to hit.
As far as exercise calories go, if you know how many calories you are burning in your workout, eating them back is up to you, but generally people like to eat about 50% of their calories burned through exercise.
My concern is not knowing what I've burned. I guess the only way of knowing is getting a device like a Fitbit/Jawbone etc?
Yes, getting a Fitbit/Jawbone should give you a rough estimation of how many calories you are burning with your exercise.0 -
Yep everything is an estimate - the calories you burn during exercise, the calories in your food, your own total calorie burn... Just do the best you can, and if necessary underestimate your burns and overestimate your intake! Over time, you'll get to see whether what you're doing is working or if you need to re-assess.
Unfortunately there are incorrect entries in the database, since most (if not all) items are entered by other users. You may find there are several entries for the same thing, all with different calorie counts! Over time, you'll get to learn what a portion 'costs' and be able to pick out the correct ones more easily. You can also double check on other sites. My favourite method for finding raw ingredients like fruit, veg and meats is to add 'usda' to my search and look for one of the 'per 100g' entries.
If you eat the same things regularly, then once you've found a good entry it will show up in your 'most recent foods' list. You can also save groups of items you generally eat together as a 'meal', so that you can add a whole bunch of things at once and adjust as necessary. (I really like this feature!)
Make sure you get a food scale, it's so helpful! (And eye-opening!) And also weigh pre-packed foods, since the weight on the package doesn't always match the weight of the food inside (manufacturers are legally allowed to be off by as much as 20%, I believe, in both weight and calories). Weigh solids and use measuring spoons for liquids. (If a serving says, for example, "1 cup (90g)", then measure out a cupful onto your scale and see how much it actually weighs. I usually go by the weight rather than the # cups, unless I'm pretty confident that the weight given is correct.) If you get a scale that has a 'tare' function, you can put your plate, serving bowl or mixing bowl on the scale, add the first ingredient, then tare the scale (back to zero) and add the next, and so on. Saves on washing up!
Check out these threads, if you haven't already:
http://community.myfitnesspal.com/en/discussion/10300319/most-helpful-posts-general-diet-and-weight-loss-help-must-reads#latest
There's lots of helpful advice on these boards (and sometimes some that's not so helpful... ), and a lot of people who've been here for years and really know their stuff (of which I'm not one, but I'm learning!).
Experiment, see what works best for you and what helps you feel full, control your appetite and lose steadily. There are lots of different ways of eating, and sometimes people can be very passionate about what works for them (e.g. "cutting out carbs is the ONLY way to lose weight!!!"), but everyone is different and you need to find what works for you.
Good luck! (And feel free to add me to your friends list for support if you'd like. )
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Thank you SueSuedio! That's a really helpful post. How do I add you too my friends list? x0
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I don't eat back my exercise calories and just follow what MFP tells me. It works, I have lost 130 pounds in 2 years2
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TatajanaScylinda wrote: »I don't eat back my exercise calories and just follow what MFP tells me. It works, I have lost 130 pounds in 2 years
Wow! Then you're definitely one of inspirations! Well done xxx
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Nope, it's a secret! You have to figure it out!
Well, fine, if you're going to look at me like that...
All you need to do is go to someone's profile by clicking on their name, then click the 'add as friend' button. You can include a message if you'd like (some people prefer that and might turn down requests that don't have one). Then just wait for them to accept!
(This is based on using the web site, I have no idea how to add people using the mobile apps.)
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I'm still losing at 1500-1800 (with exercise) and I'm only 5'2, and much older than you. Have lost 80 lbs to date....Once you figure out your calories in versus your calories out as closely as you can (digital scale, activity tracker if possible), and stick to a goal for a few weeks, you'll be able to more better tell whether you should increase or decrease your daily calorie goal to meet your weight loss goals. Feel free to add me too xo1
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Nope, it's a secret! You have to figure it out!
Well, fine, if you're going to look at me like that...
All you need to do is go to someone's profile by clicking on their name, then click the 'add as friend' button. You can include a message if you'd like (some people prefer that and might turn down requests that don't have one). Then just wait for them to accept!
(This is based on using the web site, I have no idea how to add people using the mobile apps.)
Ah! I'm using the app so that's probably why I can't see it. You do make me laugh x0 -
JustMissTracy wrote: »I'm still losing at 1500-1800 (with exercise) and I'm only 5'2, and much older than you. Have lost 80 lbs to date....Once you figure out your calories in versus your calories out as closely as you can (digital scale, activity tracker if possible), and stick to a goal for a few weeks, you'll be able to more better tell whether you should increase or decrease your daily calorie goal to meet your weight loss goals. Feel free to add me too xo
Thank you lovely x
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