How to lose weight effectively
Replies
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Eh? BMI was around 1350, with Sedentary TDEE coming up to me as just over 1600 for her [mine shows all levels of activity right there]. What calculator are you using? 18, 5'1, female.. o-o
I am trying to deelte the posts.. I am sorry sorry and I will actually exit this thread.. as I need to wake up first..
Sorry OP.. I will let others help you..0 -
TavistockToad wrote: »TavistockToad wrote: »Helloitsdan wrote: »Helloitsdan wrote: »Eat 1500-1600 cals a day for a week.
See how you do then adjust.
No not for a week..
OP what @TavistockToad said.. choose your goal and do this consistently. Trust the method you choose and stick to it, you will start to see a downward trend in your weight.
What part of my post is incorrect?
Consistentcy over time you'd see results.
Suppose for a moment her BMR is 1400, doubtful but let's just say it is.
BMR is life sustaining energy use.
If she gets 10k steps a day but leads a sedentary lifestyle, 1400x1.5=2100. She would lose weight at 1500-1600/day.
Now if we use actual calculations, like what I'd use if she was my client, we would have a wide range of BMR, RMR numbers to work with but that's not the issue here. Real issue is I've taken what she's posted and given her advice on that information without knowing very much about her lifestyle.
I'm moderately active (moderate to intense exercises 5-6x/wk), I'm 18; 5'1; 146 lbs. I used a BMR calculator online and it gave me a few numbers between 1,400-1,500 (1,462 I believe) at rest. On another, site it has me up to 1,600 calories at rest.
EDIT: nvm I checked again and it said my BMR is like 2,300kcal/rest! Not sure if it's accurate like yours but it's around that field. I should consume 1500-1600 calories a day?
do you mean tdee not bmr?TavistockToad wrote: »Helloitsdan wrote: »Helloitsdan wrote: »Eat 1500-1600 cals a day for a week.
See how you do then adjust.
No not for a week..
OP what @TavistockToad said.. choose your goal and do this consistently. Trust the method you choose and stick to it, you will start to see a downward trend in your weight.
What part of my post is incorrect?
Consistentcy over time you'd see results.
Suppose for a moment her BMR is 1400, doubtful but let's just say it is.
BMR is life sustaining energy use.
If she gets 10k steps a day but leads a sedentary lifestyle, 1400x1.5=2100. She would lose weight at 1500-1600/day.
Now if we use actual calculations, like what I'd use if she was my client, we would have a wide range of BMR, RMR numbers to work with but that's not the issue here. Real issue is I've taken what she's posted and given her advice on that information without knowing very much about her lifestyle.
I'm moderately active (moderate to intense exercises 5-6x/wk), I'm 18; 5'1; 146 lbs. I used a BMR calculator online and it gave me a few numbers between 1,400-1,500 (1,462 I believe) at rest. On another, site it has me up to 1,600 calories at rest.
EDIT: nvm I checked again and it said my BMR is like 2,300kcal/rest! Not sure if it's accurate like yours but it's around that field. I should consume 1500-1600 calories a day?
do you mean tdee not bmr?
Lol yeah, I'm new to this and everyone was talking about BMR, not TDEE. But yeah, my TDEE.
OP eta: i ran your stats and BMR is approx 1550 and sedntay TDEE of 1860
Tying to figure out how we can increase your consumption so that you are no longer eating 1000 cals a day and work your calorie goal to a sustainable rate of loss that is not too aggressive.
OP spends hours in the gym, she isn't sedentary
I only put that in for clarity and had to update that.. I will update that to add a higher one.. I do applogize (i did just wake up from nap to see if she responded.. i will get the cobb webs out first).
May I ask which calculator you are using? Our BMR/sedentary TDEE's came off very different for a 5'1, 18 year old female at 146lbs.. o-o; [noted on previous post, my site shows me all activity levels at once]
I have the right numbers now.. I was trying to update it as you guys were jumping on my posts.. I am exiting this thread.. I was trying to correct it before everyone jumped on it.. I am really really sorry..0 -
Ohnonono, it happens sometimes! Some calculators do come up off, as well, so I like to see which ones people are using, just in case.TavistockToad wrote: »TavistockToad wrote: »Helloitsdan wrote: »Helloitsdan wrote: »Eat 1500-1600 cals a day for a week.
See how you do then adjust.
No not for a week..
OP what @TavistockToad said.. choose your goal and do this consistently. Trust the method you choose and stick to it, you will start to see a downward trend in your weight.
What part of my post is incorrect?
Consistentcy over time you'd see results.
Suppose for a moment her BMR is 1400, doubtful but let's just say it is.
BMR is life sustaining energy use.
If she gets 10k steps a day but leads a sedentary lifestyle, 1400x1.5=2100. She would lose weight at 1500-1600/day.
Now if we use actual calculations, like what I'd use if she was my client, we would have a wide range of BMR, RMR numbers to work with but that's not the issue here. Real issue is I've taken what she's posted and given her advice on that information without knowing very much about her lifestyle.
I'm moderately active (moderate to intense exercises 5-6x/wk), I'm 18; 5'1; 146 lbs. I used a BMR calculator online and it gave me a few numbers between 1,400-1,500 (1,462 I believe) at rest. On another, site it has me up to 1,600 calories at rest.
EDIT: nvm I checked again and it said my BMR is like 2,300kcal/rest! Not sure if it's accurate like yours but it's around that field. I should consume 1500-1600 calories a day?
do you mean tdee not bmr?TavistockToad wrote: »Helloitsdan wrote: »Helloitsdan wrote: »Eat 1500-1600 cals a day for a week.
See how you do then adjust.
No not for a week..
OP what @TavistockToad said.. choose your goal and do this consistently. Trust the method you choose and stick to it, you will start to see a downward trend in your weight.
What part of my post is incorrect?
Consistentcy over time you'd see results.
Suppose for a moment her BMR is 1400, doubtful but let's just say it is.
BMR is life sustaining energy use.
If she gets 10k steps a day but leads a sedentary lifestyle, 1400x1.5=2100. She would lose weight at 1500-1600/day.
Now if we use actual calculations, like what I'd use if she was my client, we would have a wide range of BMR, RMR numbers to work with but that's not the issue here. Real issue is I've taken what she's posted and given her advice on that information without knowing very much about her lifestyle.
I'm moderately active (moderate to intense exercises 5-6x/wk), I'm 18; 5'1; 146 lbs. I used a BMR calculator online and it gave me a few numbers between 1,400-1,500 (1,462 I believe) at rest. On another, site it has me up to 1,600 calories at rest.
EDIT: nvm I checked again and it said my BMR is like 2,300kcal/rest! Not sure if it's accurate like yours but it's around that field. I should consume 1500-1600 calories a day?
do you mean tdee not bmr?
Lol yeah, I'm new to this and everyone was talking about BMR, not TDEE. But yeah, my TDEE.
OP eta: i ran your stats and BMR is approx 1550 and sedntay TDEE of 1860
Tying to figure out how we can increase your consumption so that you are no longer eating 1000 cals a day and work your calorie goal to a sustainable rate of loss that is not too aggressive.
OP spends hours in the gym, she isn't sedentary
I only put that in for clarity and had to update that.. I will update that to add a higher one.. I do applogize (i did just wake up from nap to see if she responded.. i will get the cobb webs out first).
May I ask which calculator you are using? Our BMR/sedentary TDEE's came off very different for a 5'1, 18 year old female at 146lbs.. o-o; [noted on previous post, my site shows me all activity levels at once]
I have the right numbers now.. I was trying to update it as you guys were jumping on my posts.. I am exiting this thread.. I was trying to correct it before everyone jumped on it.. I am really really sorry..0 -
VintageFeline wrote: »1 week for a female is nowhere near enough time to know anything about anything. Especially when OP panics and kicks up the intensity of their exercise if they don't see downward movement on that scale one week.
Pick a method. Pick a goal. Stick to it consistently for 6-8 weeks to see through hormonal weight fluctuations, exercise water weight fluctuations and life fluctuations. Then reassess.
Don't go overboard on the exercise, your body is probably stressed to the max, causing further water weight issues. Don't eat too few calories (spoiler alert: 1000 is too few). Don't be scared of fat or carbs or whatever, they are necessary fuel to your body and fat in particular is essential to healthy hormone function and nutrient absorption.
1lb per week is more realistic, no 1.5-2lbs.
Oh ok, I was in a bit of a panic bc I was use to losing at most 1.5-2lbs in a week bc I was almost 200lbs and shed 30lbs not too long ago. I've been dieting and exercising for a few weeks now, about 3 weeks. I made this post bc I have NO CLUE what to do at this point since I'm overweight, not obese, and I've read countless Heath and fitness articles aboit it; though they are primarily about losing weight if you're obese, not much about being overweight. I may be/feel healthy but my metabolism is probably like "no...no, I no do this anymore. I'll be back when it's over." Lmao. I use to eat below 1000 bc of all the healthy food I was limited to. i have food at my house but its high in calories with very little portions which sucks tbh. Now I have recently been eating 1,000-1,200 and buring like 500-1000 calories bc of my workouts and i fear that its unhealthy and dangerous (mostly is). My fear is losing muscle mass (i probably am). But...im trying to understand how to lose my last 30-35 lbs. as an overweight person since im no longer obese. It's truly frustrating bc im very limited on knowkedge on ways to lose weight effectively without losing muscle mass or fading it. Idk if i should tone the intensity of the workout or eat a couple 100 cals. more, or both.0 -
VintageFeline wrote: »1 week for a female is nowhere near enough time to know anything about anything. Especially when OP panics and kicks up the intensity of their exercise if they don't see downward movement on that scale one week.
Pick a method. Pick a goal. Stick to it consistently for 6-8 weeks to see through hormonal weight fluctuations, exercise water weight fluctuations and life fluctuations. Then reassess.
Don't go overboard on the exercise, your body is probably stressed to the max, causing further water weight issues. Don't eat too few calories (spoiler alert: 1000 is too few). Don't be scared of fat or carbs or whatever, they are necessary fuel to your body and fat in particular is essential to healthy hormone function and nutrient absorption.
1lb per week is more realistic, no 1.5-2lbs.
Oh ok, I was in a bit of a panic bc I was use to losing at most 1.5-2lbs in a week bc I was almost 200lbs and shed 30lbs not too long ago. I've been dieting and exercising for a few weeks now, about 3 weeks. I made this post bc I have NO CLUE what to do at this point since I'm overweight, not obese, and I've read countless Heath and fitness articles aboit it; though they are primarily about losing weight if you're obese, not much about being overweight. I may be/feel healthy but my metabolism is probably like "no...no, I no do this anymore. I'll be back when it's over." Lmao. I use to eat below 1000 bc of all the healthy food I was limited to. i have food at my house but its high in calories with very little portions which sucks tbh. Now I have recently been eating 1,000-1,200 and buring like 500-1000 calories bc of my workouts and i fear that its unhealthy and dangerous (mostly is). My fear is losing muscle mass (i probably am). But...im trying to understand how to lose my last 30-35 lbs. as an overweight person since im no longer obese. It's truly frustrating bc im very limited on knowkedge on ways to lose weight effectively without losing muscle mass or fading it. Idk if i should tone the intensity of the workout or eat a couple 100 cals. more, or both.
It's the same regardless, eat fewer calories than required to maintain. Be consistent.
So. Put your stats into MFP. If you are sedentary outside of going to the gym, pick sedentary. Set it to lose 1lb per week. Log exercise and eat back 50-75% of those calories to begin with (if you lose too quickly, increase how many you eat and vice versa). Do this for 6-8 weeks before changing anything. Chill out and trust the process.
To retain muscle you lose slowly, fuel your workouts, eat to your protein goal and do some strength training.
Rinse repeat. Once you get to say 10-15lbs to goal, reduce goal losses to 0.5lbs per week.1 -
TavistockToad wrote: »TavistockToad wrote: »Helloitsdan wrote: »Eat 1500-1600 cals a day for a week.
See how you do then adjust.
No not for a week..
OP what @TavistockToad said.. choose your goal and do this consistently. Trust the method you choose and stick to it, you will start to see a downward trend in your weight.
I found it difficult to reach at least 1,000 a day w/o consuming excess fats and carbs and started eating healthy complex foods (that never seemed to reach 1,200 calories), but i excercised constantly and never felt hungry and i felt terrific, but once I began eating 1,000 calories a day to keep from starving or losing muscle, the scale never moved for a week after that, or id gain a pound, even with intense/moderate exercise or cardio. Somedays id go back to my starting weight at 149 lbs.
What makes you think you're eating 'excessive' carbs or far if you're only getting 1000 cals?
My home is filled with simple carbs and foods high in fats/sugars lol (I dont go grocery shopping in my house) and I'm trying to stay away from them as much as possible now but if I eat them Idk if it'll be stored as fat even if I worked out. I apologize if I sound ignorant/naive lol, I'm new to submerging myself in losing weight effectively and cutting junk food out almost entirely. I use to take Concerta/Vyvanse in highschool bc of my ADHD and use to walk the track 3-4 times a week, also thought(think)/moved around excessively which shed the fat/water weight right off (side effect), but I still ate junk food; though, i was conscious of eating on the healthier side: completely cut out soda, and cut out boxed artificial foods a vast majority of the time. I ended up losing 30lbs in 6-7 months (139.8 lbs). I stopped for a month, a year ago, and ended up gaining like 10lbs back (148-150) around my menstural cycle during that time from binge eating so much fatty and sugary foods. I didn't take it as much anymore, but I did recently-- to study and to get back on track with school-- and I ended up weighing 144.5 during my weigh in.
'Simple carbs' and 'fat' don't make you put on weight, too many calories do....
You know, the stuff in junk food? It's just how high in calories the food is versus their portions. Plus the "simple sugars" make me feel disgusting and sluggish moments after I consume them and I'll feel too "sick" to work out, or do anything really lol. I lay there like death rolled over. A pop tart pack is 400-some calories and the portion is tiny! So it doesn't really matter if the food is complex or not, the calories are what matter?0 -
That's TDEE.
Reduce intake from 250-500, track consistently, see where you are next month.0 -
@Helloitsdan what should my caloric deficit be? 1,200 or 1,550, or above 1,550? Myfitnesspal has me set on 1,550. I don't wanna go under to where I hurt myself and lose precious muscle 0
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TavistockToad wrote: »TavistockToad wrote: »Helloitsdan wrote: »Eat 1500-1600 cals a day for a week.
See how you do then adjust.
No not for a week..
OP what @TavistockToad said.. choose your goal and do this consistently. Trust the method you choose and stick to it, you will start to see a downward trend in your weight.
I found it difficult to reach at least 1,000 a day w/o consuming excess fats and carbs and started eating healthy complex foods (that never seemed to reach 1,200 calories), but i excercised constantly and never felt hungry and i felt terrific, but once I began eating 1,000 calories a day to keep from starving or losing muscle, the scale never moved for a week after that, or id gain a pound, even with intense/moderate exercise or cardio. Somedays id go back to my starting weight at 149 lbs.
What makes you think you're eating 'excessive' carbs or far if you're only getting 1000 cals?
My home is filled with simple carbs and foods high in fats/sugars lol (I dont go grocery shopping in my house) and I'm trying to stay away from them as much as possible now but if I eat them Idk if it'll be stored as fat even if I worked out. I apologize if I sound ignorant/naive lol, I'm new to submerging myself in losing weight effectively and cutting junk food out almost entirely. I use to take Concerta/Vyvanse in highschool bc of my ADHD and use to walk the track 3-4 times a week, also thought(think)/moved around excessively which shed the fat/water weight right off (side effect), but I still ate junk food; though, i was conscious of eating on the healthier side: completely cut out soda, and cut out boxed artificial foods a vast majority of the time. I ended up losing 30lbs in 6-7 months (139.8 lbs). I stopped for a month, a year ago, and ended up gaining like 10lbs back (148-150) around my menstural cycle during that time from binge eating so much fatty and sugary foods. I didn't take it as much anymore, but I did recently-- to study and to get back on track with school-- and I ended up weighing 144.5 during my weigh in.
'Simple carbs' and 'fat' don't make you put on weight, too many calories do....
You know, the stuff in junk food? It's just how high in calories the food is versus their portions. Plus the "simple sugars" make me feel disgusting and sluggish moments after I consume them and I'll feel too "sick" to work out, or do anything really lol. I lay there like death rolled over. A pop tart pack is 400-some calories and the portion is tiny! So it doesn't really matter if the food is complex or not, the calories are what matter?
Source of calories don't matter for weight loss. Obviously if things make you feel cramp then avoid them but don't undereat just to avoid them. Undereating will hurt you more than eating some "junk". All food has some nutritional value.0 -
VintageFeline wrote: »TavistockToad wrote: »TavistockToad wrote: »Helloitsdan wrote: »Eat 1500-1600 cals a day for a week.
See how you do then adjust.
No not for a week..
OP what @TavistockToad said.. choose your goal and do this consistently. Trust the method you choose and stick to it, you will start to see a downward trend in your weight.
I found it difficult to reach at least 1,000 a day w/o consuming excess fats and carbs and started eating healthy complex foods (that never seemed to reach 1,200 calories), but i excercised constantly and never felt hungry and i felt terrific, but once I began eating 1,000 calories a day to keep from starving or losing muscle, the scale never moved for a week after that, or id gain a pound, even with intense/moderate exercise or cardio. Somedays id go back to my starting weight at 149 lbs.
What makes you think you're eating 'excessive' carbs or far if you're only getting 1000 cals?
My home is filled with simple carbs and foods high in fats/sugars lol (I dont go grocery shopping in my house) and I'm trying to stay away from them as much as possible now but if I eat them Idk if it'll be stored as fat even if I worked out. I apologize if I sound ignorant/naive lol, I'm new to submerging myself in losing weight effectively and cutting junk food out almost entirely. I use to take Concerta/Vyvanse in highschool bc of my ADHD and use to walk the track 3-4 times a week, also thought(think)/moved around excessively which shed the fat/water weight right off (side effect), but I still ate junk food; though, i was conscious of eating on the healthier side: completely cut out soda, and cut out boxed artificial foods a vast majority of the time. I ended up losing 30lbs in 6-7 months (139.8 lbs). I stopped for a month, a year ago, and ended up gaining like 10lbs back (148-150) around my menstural cycle during that time from binge eating so much fatty and sugary foods. I didn't take it as much anymore, but I did recently-- to study and to get back on track with school-- and I ended up weighing 144.5 during my weigh in.
'Simple carbs' and 'fat' don't make you put on weight, too many calories do....
You know, the stuff in junk food? It's just how high in calories the food is versus their portions. Plus the "simple sugars" make me feel disgusting and sluggish moments after I consume them and I'll feel too "sick" to work out, or do anything really lol. I lay there like death rolled over. A pop tart pack is 400-some calories and the portion is tiny! So it doesn't really matter if the food is complex or not, the calories are what matter?
Source of calories don't matter for weight loss. Obviously if things make you feel cramp then avoid them but don't undereat just to avoid them. Undereating will hurt you more than eating some "junk". All food has some nutritional value.
Ok makes sense. So consuming... "Junk food" will not hurt me in any way as long as I portion it and track the calories? Can I just let it sit and let my metabolism burn it off or do I have to work it off, just like healthy-choice foods? Tbh I don't like working out all that much, if it's excessive, to burn off a simple fun-sized twix if my body is going to take care if it and use it as energy without storing it as fat.... So if I eat excess calories past my TDEE, my body WILL store it as fat and I'll have to burn off said excess calories--ontop of a (safe) caloric deficit--to lose weight, or else I'll just maintain it/gain weight?0 -
VintageFeline wrote: »1 week for a female is nowhere near enough time to know anything about anything. Especially when OP panics and kicks up the intensity of their exercise if they don't see downward movement on that scale one week.
Pick a method. Pick a goal. Stick to it consistently for 6-8 weeks to see through hormonal weight fluctuations, exercise water weight fluctuations and life fluctuations. Then reassess.
Don't go overboard on the exercise, your body is probably stressed to the max, causing further water weight issues. Don't eat too few calories (spoiler alert: 1000 is too few). Don't be scared of fat or carbs or whatever, they are necessary fuel to your body and fat in particular is essential to healthy hormone function and nutrient absorption.
1lb per week is more realistic, no 1.5-2lbs.
Oh ok, I was in a bit of a panic bc I was use to losing at most 1.5-2lbs in a week bc I was almost 200lbs and shed 30lbs not too long ago. I've been dieting and exercising for a few weeks now, about 3 weeks. I made this post bc I have NO CLUE what to do at this point since I'm overweight, not obese, and I've read countless Heath and fitness articles aboit it; though they are primarily about losing weight if you're obese, not much about being overweight. I may be/feel healthy but my metabolism is probably like "no...no, I no do this anymore. I'll be back when it's over." Lmao. I use to eat below 1000 bc of all the healthy food I was limited to. i have food at my house but its high in calories with very little portions which sucks tbh. Now I have recently been eating 1,000-1,200 and buring like 500-1000 calories bc of my workouts and i fear that its unhealthy and dangerous (mostly is). My fear is losing muscle mass (i probably am). But...im trying to understand how to lose my last 30-35 lbs. as an overweight person since im no longer obese. It's truly frustrating bc im very limited on knowkedge on ways to lose weight effectively without losing muscle mass or fading it. Idk if i should tone the intensity of the workout or eat a couple 100 cals. more, or both.
I've never been obese but am overweight and having success in losing body fat but minimal muscle mass by doing 3 things: eating enough protein, lifting weights and doing hiit cardio, and eating in a MILD calorie deficit.
I'm 5'4 female age 35 so my stats are a lot different from you - but for me eating enough protein means getting at least 100 grams a day. The weight lifting helps prevent muscle loss (in combination with eating enough protein). The hiit cardio for shorter duration I think is supposed to be less likely to cause muscle loss than long duration steady state cardio- plus it's more fun and doesn't take as long. My weight lifting is about 3 times a week for 1 hour per session, hiit cardio is 20 to 35 minutes depending on the day and I switch up the types a lot- body weight compound movements, plyometric exercises, stairs, sprint intervals, etc. I also enjoy short walks and longer hikes. I generally have 2 rest days a week where I do no exercise or just do walking. Sometimes 3 rest days if I am busy or stressed or tired. My current calorie deficit is 300 below TDEE (I don't eat back exercise calories because exercise is already factored into my TDEE). That means approximate weight loss of about 2.6 pounds per MONTH. It's kinda slow, but steady and slower weight loss is supposed to be better for prioritizing fat loss and minimizing muscle loss.
I use a body composition measuring scale to weigh myself and check my body fat % and muscle % every morning. My body fat % keeps going down and my muscle % keeps going up. In reality I'm losing fat and muscle, but I'm losing a lot more body fat than muscle.
It sounds like you just might need to be a little easier on your body. but I'm just going off my impression of you by what you have written. It sounds like you are still trying for losing multiple pounds per week but that's just not really realistic at this point now that you have less to lose. It's really fantastic you've managed to get from obese to just overweight! Great accomplishment! It's also great you are aware that fat loss should be the goal not just weight loss and that its important to maintain muscle! A lot of people miss this point completely. You just need to adjust your expectations and maybe ease up a bit so that you don't burn out or damage your metabolism.
Hope this was helpful
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It's totally fine to have so-called "junk" food along side nutritious options. I mean, I've lost close to 100lbs including those foods in my way of eating. Plus, I aced my physical and have perfect blood panels.TavistockToad wrote: »TavistockToad wrote: »Helloitsdan wrote: »Eat 1500-1600 cals a day for a week.
See how you do then adjust.
No not for a week..
OP what @TavistockToad said.. choose your goal and do this consistently. Trust the method you choose and stick to it, you will start to see a downward trend in your weight.
I found it difficult to reach at least 1,000 a day w/o consuming excess fats and carbs and started eating healthy complex foods (that never seemed to reach 1,200 calories), but i excercised constantly and never felt hungry and i felt terrific, but once I began eating 1,000 calories a day to keep from starving or losing muscle, the scale never moved for a week after that, or id gain a pound, even with intense/moderate exercise or cardio. Somedays id go back to my starting weight at 149 lbs.
What makes you think you're eating 'excessive' carbs or far if you're only getting 1000 cals?
My home is filled with simple carbs and foods high in fats/sugars lol (I dont go grocery shopping in my house) and I'm trying to stay away from them as much as possible now but if I eat them Idk if it'll be stored as fat even if I worked out. I apologize if I sound ignorant/naive lol, I'm new to submerging myself in losing weight effectively and cutting junk food out almost entirely. I use to take Concerta/Vyvanse in highschool bc of my ADHD and use to walk the track 3-4 times a week, also thought(think)/moved around excessively which shed the fat/water weight right off (side effect), but I still ate junk food; though, i was conscious of eating on the healthier side: completely cut out soda, and cut out boxed artificial foods a vast majority of the time. I ended up losing 30lbs in 6-7 months (139.8 lbs). I stopped for a month, a year ago, and ended up gaining like 10lbs back (148-150) around my menstural cycle during that time from binge eating so much fatty and sugary foods. I didn't take it as much anymore, but I did recently-- to study and to get back on track with school-- and I ended up weighing 144.5 during my weigh in.
'Simple carbs' and 'fat' don't make you put on weight, too many calories do....
You know, the stuff in junk food? It's just how high in calories the food is versus their portions. Plus the "simple sugars" make me feel disgusting and sluggish moments after I consume them and I'll feel too "sick" to work out, or do anything really lol. I lay there like death rolled over. A pop tart pack is 400-some calories and the portion is tiny! So it doesn't really matter if the food is complex or not, the calories are what matter?
You don't have to work it off if it fits within your calories.
Just weigh everything that is solid or semi solid, and that includes peanut butter, butter and prepacked pre-weighed foods (as they can be off by about 20%)
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@troncat9@Helloitsdan what should my caloric deficit be? 1,200 or 1,550, or above 1,550? Myfitnesspal has me set on 1,550. I don't wanna go under to where I hurt myself and lose precious muscle
We can work it out if you send a PM. I think once you supply the big picture in one place, you'll have a better understanding of where to go next.
Send me a PM with your stats and I'll point you in the proper direction.0 -
Helloitsdan wrote: »Eat 1500-1600 cals a day for a week.
See how you do then adjust.
No not for a week..
OP what @TavistockToad said.. choose your goal and do this consistently. Trust the method you choose and stick to it, you will start to see a downward trend in your weight.
Agreed. It can take me around 3 weeks to lose any weight after I've been in maintenance for a little while.0 -
courtneyfabulous wrote: »VintageFeline wrote: »1 week for a female is nowhere near enough time to know anything about anything. Especially when OP panics and kicks up the intensity of their exercise if they don't see downward movement on that scale one week.
Pick a method. Pick a goal. Stick to it consistently for 6-8 weeks to see through hormonal weight fluctuations, exercise water weight fluctuations and life fluctuations. Then reassess.
Don't go overboard on the exercise, your body is probably stressed to the max, causing further water weight issues. Don't eat too few calories (spoiler alert: 1000 is too few). Don't be scared of fat or carbs or whatever, they are necessary fuel to your body and fat in particular is essential to healthy hormone function and nutrient absorption.
1lb per week is more realistic, no 1.5-2lbs.
Oh ok, I was in a bit of a panic bc I was use to losing at most 1.5-2lbs in a week bc I was almost 200lbs and shed 30lbs not too long ago. I've been dieting and exercising for a few weeks now, about 3 weeks. I made this post bc I have NO CLUE what to do at this point since I'm overweight, not obese, and I've read countless Heath and fitness articles aboit it; though they are primarily about losing weight if you're obese, not much about being overweight. I may be/feel healthy but my metabolism is probably like "no...no, I no do this anymore. I'll be back when it's over." Lmao. I use to eat below 1000 bc of all the healthy food I was limited to. i have food at my house but its high in calories with very little portions which sucks tbh. Now I have recently been eating 1,000-1,200 and buring like 500-1000 calories bc of my workouts and i fear that its unhealthy and dangerous (mostly is). My fear is losing muscle mass (i probably am). But...im trying to understand how to lose my last 30-35 lbs. as an overweight person since im no longer obese. It's truly frustrating bc im very limited on knowkedge on ways to lose weight effectively without losing muscle mass or fading it. Idk if i should tone the intensity of the workout or eat a couple 100 cals. more, or both.
I've never been obese but am overweight and having success in losing body fat but minimal muscle mass by doing 3 things: eating enough protein, lifting weights and doing hiit cardio, and eating in a MILD calorie deficit.
I'm 5'4 female age 35 so my stats are a lot different from you - but for me eating enough protein means getting at least 100 grams a day. The weight lifting helps prevent muscle loss (in combination with eating enough protein). The hiit cardio for shorter duration I think is supposed to be less likely to cause muscle loss than long duration steady state cardio- plus it's more fun and doesn't take as long. My weight lifting is about 3 times a week for 1 hour per session, hiit cardio is 20 to 35 minutes depending on the day and I switch up the types a lot- body weight compound movements, plyometric exercises, stairs, sprint intervals, etc. I also enjoy short walks and longer hikes. I generally have 2 rest days a week where I do no exercise or just do walking. Sometimes 3 rest days if I am busy or stressed or tired. My current calorie deficit is 300 below TDEE (I don't eat back exercise calories because exercise is already factored into my TDEE). That means approximate weight loss of about 2.6 pounds per MONTH. It's kinda slow, but steady and slower weight loss is supposed to be better for prioritizing fat loss and minimizing muscle loss.
I use a body composition measuring scale to weigh myself and check my body fat % and muscle % every morning. My body fat % keeps going down and my muscle % keeps going up. In reality I'm losing fat and muscle, but I'm losing a lot more body fat than muscle.
It sounds like you just might need to be a little easier on your body. but I'm just going off my impression of you by what you have written. It sounds like you are still trying for losing multiple pounds per week but that's just not really realistic at this point now that you have less to lose. It's really fantastic you've managed to get from obese to just overweight! Great accomplishment! It's also great you are aware that fat loss should be the goal not just weight loss and that its important to maintain muscle! A lot of people miss this point completely. You just need to adjust your expectations and maybe ease up a bit so that you don't burn out or damage your metabolism.
Hope this was helpful
Yeah, i need fat loss more than ever! Im not trying to lose 2 lbs every week lol sorry i forgot to clarify on that. If i lose 2 lbs EVERY week for 6 months idve lost 50-some lbs i think, and thats not good lol. 1-1.5 at best. 2lbs great! But what concerns me is that my weight hasnt move andci look like im just managing/gaining weight at the moment. It might be water weight most likely and probably muscle.0
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