MFP Novice looking for some expert help

michaelputz

Just to give a little background I have recently returned to MFP after loosing 30 lbs for the wrong reasons about a year ago and gaining them all back I have returned commited to get my weight under control once and for all. I work in a hospital and walk to and from work daily averaging 14K steps daily with big days topping out arround 20K. Often use the facility gym during lunch and sometimes in the monring. With this new commitment in mind I went out and purchased a Fitbit HR. During my previous sucess in lossing weight I had an activity monitor but never with HR capabilities. Well here comes the problem.
Im burning way more calories than I had previously expected some days I burn 2000 calories+. some days im barely positive in calories consumed vs calories burned. Now I know that it may not be 100% accurate and I eat some of the calories back but am still at a insane deficit on top of the 2lbs per week I have it set at.

Last 3 Week Streches
Week 1
Net calories under weekly goal 8699
Net Average 817
Week 2
Net calories under weekly goal 4632
Net Average 1038
Week 3
Net Calories under weekly goal 7501
Net Average 653

So far I have lose 10 lbs in 3 weeks

Here is the question
Is it safe to have your net calories so low? Ive read that a male shouldnt go below 1500 is that net? (Im not feeling hungry or deprived)

Should I just skip my exercies in the morning or lunch? (I feel like eating back a bulk if my burned calories is a waste of effort)

Sorry for the long post but I just want to get it right this time and am woried about the information im getting from my device/mfp.

Thanks in advanced for those who reply.

priestp1

This is just my opinion (we all know what opinions are like) but... They say optimum weight loss is 1-2 lbs a week. Your net loss is really good. My deficit is usually 600-1000 calories per day excluding weekends where I am lazy. I think you should either eat more or reduce your exercise. It just depends on your results. I would recommend you do a body fat measurement to understand if your calorie deficit is making you skinny-fat (i.e. losing muscle mass or if it is having desired effect).

Again - you might be okay but just a thought Good Luck on your journey!!! You are doing awesome.

Tacklewasher

Give us your stats.
Height
Weight
Age

You're obviously male and active, so I won't ask those.

Males should not go under 1500 net, but that is a bare minimum and you may need more. 10 lbs in 3 weeks may be fast, or it may be initial water weight loss and won't be sustained. When I was 300+, I lost 15 per month for 3 months, but that was faster than I should have done (in retrospect).

Most here recommend not eating back all your exercise calories, but only 50-75% until you get the weight loss dialed in. But if that still leaves you under, then it would be your choice to eat more or exercise less. If I could maintain that activity level, I would as I like food and would like to eat more. But I sit at a desk all day.

Short-term, I'd eat back half the exercise calories and see how you feel and if you have the energy to keep up the exercise. Long term, I'd adjust how much I eat back to get to the 2 lb per week loss rate (on average).

Goober1142

In my opinion, it depends on how you feel. If you have plenty of energy then you're probably OK. Not sure I trust the calorie burn estimate of a fitness tracker. Make sure you eat plenty of protein and lift some weights to retain muscle.

michaelputz

Sorry 5'8
SW 240 Now 229
Age 36

Tacklewasher

Using http://www.bmi-calculator.net/bmr-calculator/

BMR ~ 2100. Say use 1.5 for your activity (not exercise) would give 3150 and to lose 2 lbs would be 2150. Plus some of your exercise calories, say half whatever your tracker gives you.

How does that compare to what you've seen so far?

I'm thinking you need to eat more and dammit, if you complain about that there are hundreds of poster here who will lynch you for that

michaelputz

Ive been eating around 2k calories more on days where I get more activity. I'll maybe just start skipping morning workouts for a while and start eating some of them back I think im just going to target keeping my net calories arround 1500 and see where that gets me.

TimothyFish

The 1500 minimum is for total daily calories consumed, not for net calories. For "safe" look more at your rate of weight loss. You shouldn't lose more than 1% of your bodyweight per week.

kayeroze

Like others have said, since you have such a large room for error with your hr monitor, I would try to net 1500 calories even if that means throwing in protein shakes with your meals. And if you want to work out, do strength training only since you're so active. On top of that, think of calorically sense snacks that you can eat during the day to help you reach that net.

michaelputz

Ty everyone I tried to ask a dietician at my work and her answers was to just keep going with it which sounded wrong.