Check my Total/Net calories. Still Ok?

merekins

This has been a crazy week and looking back, I've had treats every day which is unusual for me. I'm over my total and under my net. Could someone tell me what a week like this means (generally for weightloss). Wondering how much of a set back this is, if any.

WinoGelato

Your goal is something you should try to hit, not be under. If you are aiming to lose weight, you have a deficit built into your goal already. Why do you have several days netting under 1000 calories?

merekins

Those were my running but what goal am I suppose to be paying attention to? I really don't understand Net and can't imagine I should be eating 2200+ calories. I've been dipping into my exercise to hopefully cover my over eating.

Rebecca0224

How much are you losing a week

merekins

WinoGelato

How much weight total are you trying to lose? 2 lbs/week is the most aggressive weight loss goal MFP will allow and it is recommended for people with 75 or more pounds to lose. You are currently losing faster than that.

merekins

75-90lbs including the 35.

Justmj77

@merekins What app is the screenshot from?

kam3190

Net is what counts because your supposed to eat back at least half of your exercise calories. Yes if you are running and burning lots of calories you should be eating 2200 + calories. Your net daily average should never go below 1200 calories, especially if yo have 50 + lbs to lose.

WinoGelato

Based on the amount you have left to lose (40-60 lbs) You should probably change your goal rate of loss in MFP to 1 lb/week. What calorie target does MFP suggest for that? That is your NEAT goal, so yes, when you exercise, you are meant to eat back at least some of those calories.

Right now you are losing faster than is recommended, and it's often something that results in negative consequences: loss of lean body mass, hair loss, brittle nails, sallow skin, fatigue. Not to mention that if you are actively exercising you need energy to fuel your workouts.

merekins

Justmj77 wrote: »

@merekins What app is the screenshot from?

Happy Scale. It's great for setting milestones and graphing a forgivable curve.

AnnPT77

If you eat at net, you will lose, as long as your exercise calorie estimate is accurate.

The MFP rule is eat to net, unless you have reason to believe your exercise calories are over-estimated, and as long as you didn't include your exercise in your "activity level" setting (which is designed to be just work & daily life stuff). But adjust your calorie goal, once you have enough personal data to evaluate.

With 39-54 pounds to go, 2 pounds a week is getting risky, let alone more than that. My suggestion would be to start eating to net goal, and see where your rate lands, as a first step.

When MFP sets your base calorie goal, it has your target weight loss rate built into it, assuming zero exercise. If you exercise, you burn more, so you eat more to preserve that same target weight loss rate.

MFP's initial estimates are based on population averages in large studies, but there's a bit of individual variation around that average, so once you have a month or 6 weeks of experience, you adjust your calories to dial in a just-for-you accurate healthy loss rate.

Conservatively, a rule of thumb is that you want to be losing no more than about 1% of then-current body weight weekly, less as you get within around 50 pounds of goal.

Li'l ol' granny type that I am, I just want to see you stay strong and healthy while you achieve your weight loss & fitness goals!

Editing to add: You don't have to eat back exercise calories the same day if your exercise is uneven. You can look at weekly totals instead, if you prefer.

merekins

I've definitely been doing it wrong if you Suppose to eat at Net. I typically am under anywhere from 3k-5k. I've been doing strength training too but worried I'm losing muscle rather than fat now. Ugh.

Rammer123

merekins wrote: »

I've definitely been doing it wrong if you Suppose to eat at Net. I typically am under anywhere from 3k-5k. I've been doing strength training too but worried I'm losing muscle rather than fat now. Ugh.

To be honest, you're probably not going to be losing much muscle if you're still just starting to workout and have a fair bit of weight to lose.

Considering you still have about 50 pounds to lose to get to your goal then losing 2 pounds per week is fine. If you start to feel lethargic and sore all the time, then you will need to start eating a bit more on the days your train to keep your body working efficiently, otherwise, losing 2lbs per week is sustainable until you start getting within a few percent of essential fat which is pretty far off now.

WinoGelato

merekins wrote: »

I've definitely been doing it wrong if you Suppose to eat at Net. I typically am under anywhere from 3k-5k. I've been doing strength training too but worried I'm losing muscle rather than fat now. Ugh.

Good thing you caught it now and are open to making changes. I would start by re-entering your stats in MFP and change your goal rate of loss to 1 lb/week. Then when you have your new target - make sure you eat up to that amount, and more if you are exercising. Try to fill your day with a variety of foods including those that provide nutrition (macro and micro nutrients), satiety (fill you up) and enjoyment (helps keep you sane!). Focus on protein intake since you are strength training (and just generally something that is important) and work your way back up to a modest deficit. Expect to see a temporary rebound on scale weight if you add more calories in the next couple of weeks, but then you should settle back into a loss pattern.