This is why people gain weight, and why losing it is so hard.
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I'm 5'5'', my goal weight is 150 (which BMI tells me is at the very peak of Normal, just 1 lb away from overweight) and I work a job were I can't get up and walk around often. Comes out to 1899. Even if I take a walk/jog/run in the morning or evenings I'd really only pick up 200-300 calories.
I'm sure you're running it right- just want to play with/ballpark some numbers, if you don't mind: What's your age and height for BMR? I'm not a big believer in the accuracy of BMI for fat and weight.
I'm 27, 5'5'' and will (hopefully) weigh in the neighborhood of 150-155
What do you currently weigh? PM me if you'd like.
Why you so interested in a nominal BMR? It's only relevant as a base to his activity and purposeful exercise
He's talking about his maintenance at goal
As he loses weight he needs to adjust his idea of normal
Cos seriously..4500 is nowhere near normal
I know 4500 is more than a lot, and I think I can reasonably get it down to 3000 and still be happy and not just always hating that I can't have this or that. but 1900ish is just super low.
3000 is an awful lot.
Recall the earlier thread about chain restaurants?... I'm guessing you eat at a lot of those, and not the Chiles type with a diet menu, am I right? As sud0nim notes: it's your go tos that are the problem probably.5 -
Put on some muscle and you can eat more. Also, your activity will dictate how much you can eat. The issue with people in the US is that our portions for food when we eat out are HUMONGOUS. Many times it's enough to feed 3, but used to serve just one.
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I guess it comes down to perspective because 1899 is a lot of calories to me. Once I hit maintenance, if I do no exercise, I get about 1400 calories. If I workout 2-3 days a week I get a little under 1700 calories, and if I workout 5 days a week, I get a little over 1900 calories.
Those extra calories to eat is incentive for me to exercise. Now, I'm eating around 1400-1500 calories now, and I'm consistently losing about .5lb a week, but that's b/c I exercise regularly. If I didn't exercise, I'd be stuck with 1200 calories, and that seems really miserable to me.
I would try to carve out some time to exercise. Even if it's on 1-2 times a week, it's better than nothing, and it will probably make you feel better too.8 -
Of course it's easy to eat a lot. We have made it through evolution by being eating machines, but our food environment has neven been this abundant, as in free access to easily digested calories. You can mourn and be angry, or you can choose to be happy that you can get plenty to sustain you and have money to buy it with.11
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Also the "exercise" is just a Fitbit adjustment from walking during my regular day ,..no workout today3
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So I just did a little experiment. I started out just trying to see how many calories I would be able to eat per day once I reach my goal weight. The number was shockingly low. My TDEE, not including any exercise, will be 1899. That number hit me hard, I don't know how I can possibly live my life eating that few calories. I mean right now It's one thing because I am working very hard to cut weight, but to look up and see that there is no light at the end of the tunnel, because maintenance is so low calorie, its very discouraging.
So here's were the experiment comes into play. I thought, you know what, I've never just booked out a normal "non deiting" day, lets see how many calories that is. So I went into MFP and loaded up what I would eat on a normal day. Over 4500 calories!!! HOLY S**T!!!! No wonder people get so fat so quickly without even realizing whats happening!
So my takeaway: I don't know whats worse, thinking about how easy it was to get this way without even realizing what was going on, or thinking about how miserable its going to be trying to eat at maintenance once I get to my goal weight.
Where are you getting essentially 1900 calories for maintenance? I'm almost 42 and 5'10" @ 180 and without exercise I can pretty easily maintain on 2400 - 2500...with regular exercise it's closer to 3,000. I was losing like 1.5 - 2 Lbs per week eating 1900 calories when I first started MFP and I was only 220 Lbs.
Also, when talking about TDEE one should include exercise in the conversation...because TDEE includes exercise activity.3 -
Here ...not even hit 1900 calories ...under maintenance ...will drink and eat that this weekend instead ..I know the sodium is out but I'm not that bothered
And I logged my dinner in the wrong place (peanut butter and jelly sandwich)
I'm not saying that I can't eat 1900 calories every day, I'm just saying that, and no offense and its nothing personal, nothing on that list looks very good to me at all. I mean I am willing to eat all of those things, I'm not a picky eater, but its not what I want. I find happiness in food that taste good, things that are fried, things that have a lot of cheese and/or creamy sauces, I like soda. That's where its so hard. I'm not saying I can't do it, I'm upset because I know I'm not going to be happy doing it.3 -
I'm 5'5'', my goal weight is 150 (which BMI tells me is at the very peak of Normal, just 1 lb away from overweight) and I work a job were I can't get up and walk around often. Comes out to 1899. Even if I take a walk/jog/run in the morning or evenings I'd really only pick up 200-300 calories.
I'm sure you're running it right- just want to play with/ballpark some numbers, if you don't mind: What's your age and height for BMR? I'm not a big believer in the accuracy of BMI for fat and weight.
I'm 27, 5'5'' and will (hopefully) weigh in the neighborhood of 150-155
What do you currently weigh? PM me if you'd like.
Why you so interested in a nominal BMR? It's only relevant as a base to his activity and purposeful exercise
He's talking about his maintenance at goal
As he loses weight he needs to adjust his idea of normal
Cos seriously..4500 is nowhere near normal
Obviously.
That said, go to foods are, as noted, pretty calorie dense. It may be time to restructure eating habits. As noted, adding activity throughout the week will bring those numbers up.4 -
Here ...not even hit 1900 calories ...under maintenance ...will drink and eat that this weekend instead ..I know the sodium is out but I'm not that bothered
And I logged my dinner in the wrong place (peanut butter and jelly sandwich)
I'm not saying that I can't eat 1900 calories every day, I'm just saying that, and no offense and its nothing personal, nothing on that list looks very good to me at all. I mean I am willing to eat all of those things, I'm not a picky eater, but its not what I want. I find happiness in food that taste good, things that are fried, things that have a lot of cheese and/or creamy sauces, I like soda. That's where its so hard. I'm not saying I can't do it, I'm upset because I know I'm not going to be happy doing it.
No offense, but you know how you got overweight. By making those foods your "go to". You either make some new habits (that may include some of those foods from time to time, or may include lower calorie variants) or you stay overweight.
Perhaps you should open your diary? We might be able to offer better advice.19 -
And you're not getting what I'm saying
I'm saying you have to reeducate yourself and that will take time ,..and effort ...and adherence..but will become natural
I didn't share today's food diary cos I expect you to eat any of it ...most of it won't be available in your country anyway...I shared to prove that there's no huge restriction in frequency of eating, types of food ...just in balance
As will moving more
You don't think when I was fat I didn't choose the wrong sized portions of the most calorific foods too often, or that I didn't choose to be horizontal instead of moving
Of course I did
It's why I spent 30 years gaining weight, yo yoing on diets, and generally bemoaning my fate
Suck it up
Change your outlook ..find your balance and your own way
Find foods that work for you that you love that are a go to that help you hit your objectives...change your habits and your tastes ...they change slowly over time but they change with adherence
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I'm 5'5'', my goal weight is 150 (which BMI tells me is at the very peak of Normal, just 1 lb away from overweight) and I work a job were I can't get up and walk around often. Comes out to 1899. Even if I take a walk/jog/run in the morning or evenings I'd really only pick up 200-300 calories.
I'm sure you're running it right- just want to play with/ballpark some numbers, if you don't mind: What's your age and height for BMR? I'm not a big believer in the accuracy of BMI for fat and weight.
I'm 27, 5'5'' and will (hopefully) weigh in the neighborhood of 150-155
What do you currently weigh? PM me if you'd like.
Why you so interested in a nominal BMR? It's only relevant as a base to his activity and purposeful exercise
He's talking about his maintenance at goal
As he loses weight he needs to adjust his idea of normal
Cos seriously..4500 is nowhere near normal
Obviously.
That said, go to foods are, as noted, pretty calorie dense. It may be time to restructure eating habits. As noted, adding activity throughout the week will bring those numbers up.
Yes, I am very willing to walk/jog/run in the evenings when I get off work. I just know it will add about 300(give or take) calories to my budget. That would put me at 2200, which I still feel is low.0 -
So I just did a little experiment. I started out just trying to see how many calories I would be able to eat per day once I reach my goal weight. The number was shockingly low. My TDEE, not including any exercise, will be 1899. That number hit me hard, I don't know how I can possibly live my life eating that few calories. I mean right now It's one thing because I am working very hard to cut weight, but to look up and see that there is no light at the end of the tunnel, because maintenance is so low calorie, its very discouraging.
So here's were the experiment comes into play. I thought, you know what, I've never just booked out a normal "non deiting" day, lets see how many calories that is. So I went into MFP and loaded up what I would eat on a normal day. Over 4500 calories!!! HOLY S**T!!!! No wonder people get so fat so quickly without even realizing whats happening!
So my takeaway: I don't know whats worse, thinking about how easy it was to get this way without even realizing what was going on, or thinking about how miserable its going to be trying to eat at maintenance once I get to my goal weight.
You have to understand though that with a higher TDEE (at your current weight) you do NEED to eat at a certain level to feel satiated. When your TDEE drops as you lose weight your caloric-need-to-reach-satiation is also going to drop.
That future version of yourself will be able to feel full at 1900 calories in a day even if current you cannot because that future you won't require nearly as many calories as you do now.48 -
I hear you, man. It's a tough habit to break... but in many cases, you don't need to. If you like your foods as stated, you can bank calories for later in the day. I'm coming from the same place as you and I promise, the more you wean yourself from those foods you feel "you must have to be happy", the less appealing they'll be. There's definitely a detox phase but again, if you're banking calories and adding activity, you can have the best of both worlds.8
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Don't be discouraged! I promise that after a while, you feel so great and your body adjusts to a lower calorie intake and more nutrient dense food that you don't even think about the alternative. And you still can have those foods that you enjoy, just in smaller portions!
P.S. My TDEE is basically 1,350 - at least you are almost at the 2K mark! Much more reasonable.3 -
I'm not saying that I can't eat 1900 calories every day, I'm just saying that, and no offense and its nothing personal, nothing on that list looks very good to me at all. I mean I am willing to eat all of those things, I'm not a picky eater, but its not what I want. I find happiness in food that taste good, things that are fried, things that have a lot of cheese and/or creamy sauces, I like soda. That's where its so hard. I'm not saying I can't do it, I'm upset because I know I'm not going to be happy doing it.
Slightly off the wall suggestion.... Learn to cook perhaps?
1900 calories of well cooked/prepared tasty, high quality, food is far more satisfying that 1900 of calorie dense fast food.22 -
I dunno man. I'm 5'4F (23 years old), GW is 130. I calculate my maintenance calorie intake for being 135 lb (without exercise) to be 1700. Right now, I'm not really suffering under the calorie restriction. Some things I have to sacrifice (Like eating more than two pieces of pizza ; ; ), but it's not like I'm starving. I should be okay to follow a maintenance restriction once I get to it. Especially since I'm certain my stomach will have shrunk some. And this is taking into account that I'm not..necessarily eating clean at the moment. Last night I had a Lean Pocket and a cup of those Green Giant Steamers: Lightly Sauced Macaroni and Cheese with Broccoli things. The other day I ate 4 pieces of pizza. I went a little over, but then I worked it off with some cardio.
And I do plan to remain active. I probably won't be as active. It might end up only being 3 days a week, or when I eat a particularly big meal. At that point I'd probably just buy an elliptical for my home instead of a gym membership.
That being said, I'm not a breakfast person. I never have been. When I eat breakfast, I don't feel any different. I stop being hungry momentarily, but then I'm hungry LONG before lunch starts. That lasts a bit, and then I'm hungry the last few hours of work, and the hour after when I get to the gym. Then I eat.
However, I grew up in a very low income household, and I grew up hungry...so I'm kind of used to it. I never had breakfast, and I also never really brought lunch to school either (which is probably why I gained the wait in the first place. When I got a job of my own, I was eating so much more food than I would have eaten).6 -
RhapsodyWinters wrote: »I dunno man. I'm 5'4F (23 years old), GW is 130. I calculate my maintenance calorie intake for being 135 lb (without exercise) to be 1700. Right now, I'm not really suffering under the calorie restriction. Some things I have to sacrifice (Like eating more than two pieces of pizza ; ; ), but it's not like I'm starving. I should be okay to follow a maintenance restriction once I get to it. Especially since I'm certain my stomach will have shrunk some. And this is taking into account that I'm not..necessarily eating clean at the moment. Last night I had a Lean Pocket and a cup of those Green Giant Steamers: Lightly Sauced Macaroni and Cheese with Broccoli things. The other day I ate 4 pieces of pizza. I went a little over, but then I worked it off with some cardio.
And I do plan to remain active. I probably won't be as active. It might end up only being 3 days a week, or when I eat a particularly big meal. At that point I'd probably just buy an elliptical for my home instead of a gym membership.
That being said, I'm not a breakfast person. I never have been. When I eat breakfast, I don't feel any different. I stop being hungry momentarily, but then I'm hungry LONG before lunch starts. That lasts a bit, and then I'm hungry the last few hours of work, and the hour after when I get to the gym. Then I eat.
However, I grew up in a very low income household, and I grew up hungry...so I'm kind of used to it. I never had breakfast, and I also never really brought lunch to school either (which is probably why I gained the wait in the first place. When I got a job of my own, I was eating so much more food than I would have eaten).
Man, that pizza analogy hits me hard though, talkin about eating two pieces and four being "overboard". I can eat an entire pizza myself, and I don't mean on a dare or because someone said I couldn't. I mean like, I ate the last piece and reached for another one and said "well hell, I guess I ate it all". I hope my appetite shrinks like everyone says, but i feel like its gonna be really hard to maintain my goal weight when I get there.2 -
I'm 5'5'', my goal weight is 150 (which BMI tells me is at the very peak of Normal, just 1 lb away from overweight) and I work a job were I can't get up and walk around often. Comes out to 1899. Even if I take a walk/jog/run in the morning or evenings I'd really only pick up 200-300 calories.
I'm sure you're running it right- just want to play with/ballpark some numbers, if you don't mind: What's your age and height for BMR? I'm not a big believer in the accuracy of BMI for fat and weight.
I'm 27, 5'5'' and will (hopefully) weigh in the neighborhood of 150-155
What do you currently weigh? PM me if you'd like.
Why you so interested in a nominal BMR? It's only relevant as a base to his activity and purposeful exercise
He's talking about his maintenance at goal
As he loses weight he needs to adjust his idea of normal
Cos seriously..4500 is nowhere near normal
Obviously.
That said, go to foods are, as noted, pretty calorie dense. It may be time to restructure eating habits. As noted, adding activity throughout the week will bring those numbers up.
Yes, I am very willing to walk/jog/run in the evenings when I get off work. I just know it will add about 300(give or take) calories to my budget. That would put me at 2200, which I still feel is low.
Funny how it all feels relative. I'm at about 2400 calories now and for me, that's a deficit. 2400 calories is like heaven. That's a whole Digiornos pizza and a morning shake and a protein shake with carbs and protein and fat to spare. I'm in heaven.
23-2400 really is a decent amount of calories- especially if you bank. It'll all fall into place as you progress. One step at a time and it'll come naturally.4 -
Yes it's hard
Losing weight is hard
But being fat is hard too
Just pick your hard49 -
I'm 5'5'', my goal weight is 150 (which BMI tells me is at the very peak of Normal, just 1 lb away from overweight) and I work a job were I can't get up and walk around often. Comes out to 1899. Even if I take a walk/jog/run in the morning or evenings I'd really only pick up 200-300 calories.
I'm sure you're running it right- just want to play with/ballpark some numbers, if you don't mind: What's your age and height for BMR? I'm not a big believer in the accuracy of BMI for fat and weight.
I'm 27, 5'5'' and will (hopefully) weigh in the neighborhood of 150-155
What do you currently weigh? PM me if you'd like.
I try not to stress myself out with scales to often. I started at 280ish and I estimate I am in the 265 range now.
Consider though, that after spending this time getting in shape that your smaller, healthier body will not want or crave as many calories to feel comfortable or satisfied.
This is why you hear so many people say "it's not a diet, it's a lifestyle change". I know, I know, it's a cliche...but things don't become a cliche because they're not true.
You can never go back to how you used to live, or you will come straight back to where you are
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