What's on your mind today?
Replies
-
Hello all... I'm here for motivation. I love to hear what you all are doing. Personally, I'm new to mfp I approached it logically or mathematically. Not sure that is the way. I decided to look up what calories I need to eat to maintain the weight I desire then I eat that amount. I based it on rmr and bmr. It worked until now. So I guess I either have to eat less or exercise more. It blows my mind how much some people exercise and yet lose so little. So in real numbers it works like this... eat 1350 (I want to lose 1.5# wk) add 750 so I need to burn 2100 a day subtract my bmr of 1390 and what's left is my deficit. I joined 2 mos ago and it has worked exactly 1.5 per wk. Now I'm stalled. Any advice would be appreciated. I use a fitbit and I do actually burn 2100 a day and eat 1350.
@Ketch_22
Losing 1.5lb/wk for 8 weeks is 12 lbs. This loss with modify your rmr/bar as well as how many calories you burn while exercising. So, you may need to adjust your calculations.
If you are close to GW, you will have a smaller margin of error. Burn rates & calorie counts no matter how careful we are have some variability. I have seen many posts such as your’s, and the recommendations have included double checking the MFP food calorie count as they are not vetted & can be wildly off.
They also ALWAYS ask: Are you using a food scale ie not a 1/2 cup, but weighing each item,
Finally, weight loss lurches & ebbs. It’s not linear especially, I found, as I got closer to GW. So I look at monthly averages.
I set my maximum weight loss to 1 lb per week, then 1lb per 10 days, then 1 lb per 2 weeks...slowly easing into maintenance & never hungry!2 -
MadisonMolly2017 wrote: »Hello all... I'm here for motivation. I love to hear what you all are doing. Personally, I'm new to mfp I approached it logically or mathematically. Not sure that is the way. I decided to look up what calories I need to eat to maintain the weight I desire then I eat that amount. I based it on rmr and bmr. It worked until now. So I guess I either have to eat less or exercise more. It blows my mind how much some people exercise and yet lose so little. So in real numbers it works like this... eat 1350 (I want to lose 1.5# wk) add 750 so I need to burn 2100 a day subtract my bmr of 1390 and what's left is my deficit. I joined 2 mos ago and it has worked exactly 1.5 per wk. Now I'm stalled. Any advice would be appreciated. I use a fitbit and I do actually burn 2100 a day and eat 1350.
@Ketch_22
Losing 1.5lb/wk for 8 weeks is 12 lbs. This loss with modify your rmr/bar as well as how many calories you burn while exercising. So, you may need to adjust your calculations.
If you are close to GW, you will have a smaller margin of error. Burn rates & calorie counts no matter how careful we are have some variability. I have seen many posts such as your’s, and the recommendations have included double checking the MFP food calorie count as they are not vetted & can be wildly off.
They also ALWAYS ask: Are you using a food scale ie not a 1/2 cup, but weighing each item,
Finally, weight loss lurches & ebbs. It’s not linear especially, I found, as I got closer to GW. So I look at monthly averages.
I set my maximum weight loss to 1 lb per week, then 1lb per 10 days, then 1 lb per 2 weeks...slowly easing into maintenance & never hungry!
thank you I was just reading your daily post this minute also and thinking...(I'm going to her house to eat) yes it's become clear that I'm making an error somewhere but you made it sound hopeful by spreading out the days for 1 pound as I get closer. I have noticed I've lost muscle so I am working on that as well. I definitely agree with double checking mfp numbers I've found that out. I really appreciate your help
2 -
hansep0012 wrote: »Question for the team: Do you read Blogs on MFP? If yes, what catches you eye or interest?
Yes, I love the recipe articles and use a lot of them for my weekly meal prep.3 -
Ugh, overdid it today for sure. 4+ hours of strenuous organizing and rearranging. I haven’t been doing “soft” fitness workouts like yoga or leisurely walks so I’m going to use today’s poor decision to do yoga tomorrow morning. It’s ashtanga yoga so definitely not too soft. I need to stretch though and really, really suck at stretching but boy oh boy, I need it. I’d probably skip a few days if I want in this challenge so thank you to the powers that be for getting my butt to did some stretching workouts!
🧘♂️ ✌️3 -
Hello all... I'm here for motivation. I love to hear what you all are doing. Personally, I'm new to mfp I approached it logically or mathematically. Not sure that is the way. I decided to look up what calories I need to eat to maintain the weight I desire then I eat that amount. I based it on rmr and bmr. It worked until now. So I guess I either have to eat less or exercise more. It blows my mind how much some people exercise and yet lose so little. So in real numbers it works like this... eat 1350 (I want to lose 1.5# wk) add 750 so I need to burn 2100 a day subtract my bmr of 1390 and what's left is my deficit. I joined 2 mos ago and it has worked exactly 1.5 per wk. Now I'm stalled. Any advice would be appreciated. I use a fitbit and I do actually burn 2100 a day and eat 1350.
@Ketch_22. Sorry late to the party here, but a couple of points.
First, 1.5 lbs per week average for 8 weeks is fantastic. Most NEVER achieve this level of consistency.
Second, stalling is normal. Your body adapts to the input/output balance you have been doing and slows down your non-exercise activity to compensate. Also as you exercise, you become more efficient in how you exercise (called the training effect). You are able to do more and burn less.
Third is recomposition. With more activity, you gain more lean muscle mass. Your size and fat% may be going down without the weight changing. You could also be retaining extra water.
So how do you un-stall?
Have you really stalled? How long has weight not moved? Do you weigh daily or weekly (hint it should be daily if doing by numbers and not emotion). If daily weighting and your 7 day average has not moved for 3 weeks, THEN we need to look at your numbers or alternatives.
Are you reducing in size? Are your measurements (chest, waist, hips) moving. Size is a FAR more reliable indication of fat loss than weight. I highly encourage you to measure and take note of these over weight.
If you truly have stalled and the size is staying the same, THEN you can look at any of the following:- Recalculating your numbers (particularly TDEE and based on observations, not BMR formulas - you are tracking in, out and weight, this is enough to get MUCH better numbers).
- Reverse dieting for a week or two - You raise your intake by a little, but MUST keep up the activity - or keep the same intake and REST (substantially reduce activity).
- Revising you macros - big changes to %protein, %fat and %carbs. Find what works for you and how you feel.
- Fasting - A day or two with substantially reduced calories followed by a day or two with more calories. Throws the metabolism off balance so it gets out of stasis.
5 -
craigo3154 wrote: »Hello all... I'm here for motivation. I love to hear what you all are doing. Personally, I'm new to mfp I approached it logically or mathematically. Not sure that is the way. I decided to look up what calories I need to eat to maintain the weight I desire then I eat that amount. I based it on rmr and bmr. It worked until now. So I guess I either have to eat less or exercise more. It blows my mind how much some people exercise and yet lose so little. So in real numbers it works like this... eat 1350 (I want to lose 1.5# wk) add 750 so I need to burn 2100 a day subtract my bmr of 1390 and what's left is my deficit. I joined 2 mos ago and it has worked exactly 1.5 per wk. Now I'm stalled. Any advice would be appreciated. I use a fitbit and I do actually burn 2100 a day and eat 1350.
@Ketch_22. Sorry late to the party here, but a couple of points.
First, 1.5 lbs per week average for 8 weeks is fantastic. Most NEVER achieve this level of consistency.
Second, stalling is normal. Your body adapts to the input/output balance you have been doing and slows down your non-exercise activity to compensate. Also as you exercise, you become more efficient in how you exercise (called the training effect). You are able to do more and burn less.
Third is recomposition. With more activity, you gain more lean muscle mass. Your size and fat% may be going down without the weight changing. You could also be retaining extra water.
So how do you un-stall?
Have you really stalled? How long has weight not moved? Do you weigh daily or weekly (hint it should be daily if doing by numbers and not emotion). If daily weighting and your 7 day average has not moved for 3 weeks, THEN we need to look at your numbers or alternatives.
Are you reducing in size? Are your measurements (chest, waist, hips) moving. Size is a FAR more reliable indication of fat loss than weight. I highly encourage you to measure and take note of these over weight.
If you truly have stalled and the size is staying the same, THEN you can look at any of the following:- Recalculating your numbers (particularly TDEE and based on observations, not BMR formulas - you are tracking in, out and weight, this is enough to get MUCH better numbers).
- Reverse dieting for a week or two - You raise your intake by a little, but MUST keep up the activity - or keep the same intake and REST (substantially reduce activity).
- Revising you macros - big changes to %protein, %fat and %carbs. Find what works for you and how you feel.
- Fasting - A day or two with substantially reduced calories followed by a day or two with more calories. Throws the metabolism off balance so it gets out of stasis.
Wow thank you so much for all the great advice! I have never heard of TDEE. I looked at that calc and it seems I am off on a few areas. I looked back at the last 3 weeks (time I stopped losing) and realized I've slowly increased cals and carbs while lowering protein. Not sure if I lost momentum or got smug. I will try all the things you suggested. Thank you for renewing my dedication to this mission.5 -
I am debating changing my Profile Pic again .... inside the spoiler is my previous "on the way to maintenance" picture .... you know my current "slim and sassy" (kitty-cat) picture .... and what I may swap to as my "now settling into maintenance" picture ... which is actually the "real me" taken just this afternoon ...
Not bad for a nearly 61 yr old! That new tee-shirt is a YOUTH XL ... it didn't come in grownup sizes.
6 -
I am debating changing my Profile Pic again .... inside the spoiler is my previous "on the way to maintenance" picture .... you know my current "slim and sassy" (kitty-cat) picture .... and what I may swap to as my "now settling into maintenance" picture ... which is actually the "real me" taken just this afternoon ...
Not bad for a nearly 61 yr old! That new tee-shirt is a YOUTH XL ... it didn't come in grownup sizes.
@BMcC9. Looking good (not only for a nearly 61yo). I can see how much work you have put in to get to where you are now. Awesome.
A profile picture is one you need to be comfortable with portraying you. If you do decide to change, my preference (of the two) is the real you.
Keep doing what you are doing as you continue into maintenance you are likely to get down to a youth "L" or even "M" instead of an "XL".
(If you do it right, maintenance feels just like losing, just with a higher daily budget and no longer seeing the scale report smaller numbers. Well at least that is how it is for me.)3 -
@BMcC9 Such remarkable results. So very proud of your achievement!4
-
A NO EXCUSE workout that is really effective. In just 16 mins, no equipment, and even in minimal space, I was sweating bullets with this simple Hiit workout that reaps endless benefits.
https://www.fitnessblender.com/videos/belly-fat-burner-hiit-high-intensity-interval-training-workout-with-no-equipment
I love this workout on mornings I don't feel like workout out. With a warm up + cool down it would make 20 mins and not only keep you in the winners circle but also give you results!2 -
BMcC9 I'm happy for you too!2
-
This challenge has suddenly become immensely harder. I twisted my knee and have been told to stay off it as much as possible and to definitely not go for walks. I’m going to try for a third personal training session this week. Obviously it’ll all be upper body. I also have a hard core ab workout that I can do. I can’t walk or do yoga or any cardio. I’ll have to be even more disciplined on eating. Next week I’ll be going away for a week so will have to guesstimate as I log everything. Maybe I should just quit and try again next month.....5
-
I encourage you not to quit, @Alexbuzzcut! Just do the best you can without causing any further damage to your knee. Upper exercises would be good and the challenge would also help you to stay on track for logging and staying under. I did some great seat dancing on my way home from SC last weekend. When I head to Florida this coming weekend I'm packing my measuring tools and food scale. When you can, you can still measure your food. Or, check out this article: https://www.verywellfit.com/how-to-measure-food-portions-without-a-scale-3495230.
You can do this and still stay safe. We're pulling for you!
Best,
Bonnie5 -
Thank you @BonnieHosk85 for the link! Wow, I’ll study and print it for my trip. WiFi might be spotty and I want to make sure I have it on hand. I actually hadn’t thought of seated exercise. Sweet, a new challenge. Thanks so much for your support and advice.4
-
@Alexbuzzcut
Never give up!
It’s about persistence, not perfection.
Life happens & still we do UAC!
You may be surprised. You might find you need fewer calories if you are soaring your knee.
Many of have been in similar positions. You can try different solutions and use this time to see & learn what works best for you.
Never give up!4 -
For all of you who expressed what brings you Joy!
3 -
@Alexbuzzcut Sorry to learn of your injury. Don't do anything to interfere with your recovery. @BonnieHosk85 is right that you search to discover new ways to keep flexible; strong; and fit within your current constraints.
3 -
Today is my 2 year anniversary for quitting smoking. It was the hardest thing I have ever done, however, it is also the best thing I have done (besides my son).
If anyone is trying to quit, don't give up. I would quit and re-start, and quit and re-start. Finally, the "quit" stuck. You can do it!10 -
Today is my 2 year anniversary for quitting smoking. It was the hardest thing I have ever done, however, it is also the best thing I have done (besides my son).
If anyone is trying to quit, don't give up. I would quit and re-start, and quit and re-start. Finally, the "quit" stuck. You can do it!
Congrats!!2 -
Today is my 2 year anniversary for quitting smoking. It was the hardest thing I have ever done, however, it is also the best thing I have done (besides my son).
If anyone is trying to quit, don't give up. I would quit and re-start, and quit and re-start. Finally, the "quit" stuck. You can do it!
So very proud of you. It is the best gift you could ever have given yourself!3 -
@Alexbuzzcut
2 years ago I ruptured a ligament in my knee and then had it reconstructed. I used aerobic chair exercise videos on YouTube to help keep my fitness. Good luck with the recovery.3 -
Alexbuzzcut wrote: »Thank you @BonnieHosk85 for the link! Wow, I’ll study and print it for my trip. WiFi might be spotty and I want to make sure I have it on hand. I actually hadn’t thought of seated exercise. Sweet, a new challenge. Thanks so much for your support and advice.
Youtube has a wide variety of seated exercise routines (also search "chair exercise") many options for intensity, style, and duration.4 -
Last week we went from team of 5 (plus two part-time students) to team of 3 (plus no students) ... now back to team of 4 (plus 1 full-time student). I was thrown head first into Surge Support of something I am 100% ZERO experienced in ... at a particularly high-volume time when the people who are supposed to be reviewing dockets at various stages of the (unfamiliar to me ) process were scrambling too, and missing things I didn't know enough to watch for ...
I survived. I have been avoiding both stress eating and "victory / survived it!!" eating of fresh baked goods in the caff.
And it just dawned on me half-way through the morning .... I'm not even two full weeks in yet ... and yesterday I started training the student on what to do / watch out for (!?!?!?!)
Good thing I pick up what is visually "in-pattern + acceptable-variant vs out-of-pattern" so easily. Always have.5 -
6 -
@KCJen One of my colleagues, a woman of about 40, quit smoking last year. That victory set off a cascade of positive change in her life. Last week, I asked what had been the most important thing that had triggered her self-actualization. She responded, "Once I had actually and truly quit smoking, I knew that I could do anything. It made me feel so much better about me."
I hope you too continue to experience success and more victories in your life.
3 -
Thanks for posting that, @BMcC9! I really needed it this morning. Ate out last night with our small group and I chose a Pick Two at Panera, with French onion soup and a salad with no dressing. I was still under calories but this morning I was up 1.7 pounds. I was so close to 30 pounds lost and now I'm back two pounds from that minor goal. I feel awful this morning and I'm trying to help myself not to feel so bad. That meme helps! My plan is to drink a lot of water. Hopefully, the gain is from an overload of sodium from the soup. Ugh!
3 -
@BonnieHosk85 it IS most likely a combination of sodium and just plain physical volume moving through your gut. Remember .... it take 3500 calories PER POUND ABOVE MAINTENANCE to truly metabolically gain a pound of fat. That just plain cannot be done overnight.5
