Very slow metabolism (clinically tested)
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RMR tested by EKG/ CO2 output at dietary clinic. These in depth numbers are obviously new to me as I’ve been really tracking / journaling since I’m having such trouble with weight gain.
Trying to increase my steps - my daily job is sedentary but evenings are spent rarely sitting down (kids, pets, house, etc.).
Was truthfully tracking on weight watchers app for 8 weeks and lost 6# initially and then it came back while still following WW guidelines.1 -
The report was clear on calories needed for maintenance and weight loss did you not read it?17 -
joeymattluke wrote: »Actual report
So this says your weight loss calories should be 1218-1463. If the only one saying you should eat 1000 cals is your nutritionist, I will double down on what I said before - your nutritionist does not have a basic understanding of all this info and should not be advising you on weight loss.33 -
joeymattluke wrote: »And I genuinely appreciate advice! I’m still waiting on the nutritionist to give me a plan and to see an endocrinologist for specifics.
But yes, my understanding was to eat under the 1,000 to get the best result. But if that’s not correct, then great.
I average about 6,000 steps/ day and am planning to get back to cross fit after a knee injury. It’s just hard to keep motivation going when I journal and work out and don’t get results.
Under 1000 calories is not the best option. It is hard to be sustainable and does not provide your body with enough nutrients. If you do 6000 steps a day, you are lightly active. That means that if you eat 1200 a day (which is the recommended minimum), you can lose about a pound a week. Sometimes results can be covered by water fluctuations, so it may not show on the scale immediately. But with patience and accurate logging, you can absolutelyose weight.10 -
Aside from a good reason for your low BMR which you should keep looking for, it means that plans that reduce deficit without strict tracking are likely not to work for you, which you have found to be true. You will need to track accurately which will involve a food scale. The trick on this low of a calorie is to find food that maximize nutrition and are satisfying. Lower fat and high protein worked for me. 40% protein, 30% carb and 30% fat is a good place to start to tweak things.
Also the more you increase you activity the more calories you will have to eat, which can be more sustainable if it is an option for you.2 -
The 1000 came up at the deficit of 500 calories a day to get to at least 3,500 in a week to lose 1# (based on the 3500=1# formula). Basing my activity at lightly active, hoping to have a bigger deficit than the 500/day to achieve a higher/faster loss result.
I obviously did read the report; I’m looking for advice since the nutritionist and exercise physiologist gave me this information right before the holiday week so I don’t have a plan yet. When I entered my caloric goal into the calculation part of the app here, it’s a bit daunting to see the low numbers... hence why I asked for input.
Thank you for advice... I’m hoping that I can figure this out because as I said before I was tracking for 2 months on the WW app and not being successful. I was around 1500 calories a day for eating and that was not tracking my activity - so in my mind, I assumed I should have been well within that weight loss zone == which is why I’m confused because it’s not working.
Tracking for me was by quantity / serving size. So I guess I’ll get a food scale to be even more accurate.10 -
joeymattluke wrote: »And I genuinely appreciate advice! I’m still waiting on the nutritionist to give me a plan and to see an endocrinologist for specifics.
But yes, my understanding was to eat under the 1,000 to get the best result. But if that’s not correct, then great.
I average about 6,000 steps/ day and am planning to get back to cross fit after a knee injury. It’s just hard to keep motivation going when I journal and work out and don’t get results.
Eating under 1000 will certainly make you lose weight faster. But it will also leave you at risk for muscle wasting and malnutrition, and eating a painfully small amount of food. In addition to losing the weight, you want to be able to keep it off. Being miserable for a year to lose weight at a fast pace, will set you up for not being able to moderate once you get to goal. It may also ironically further lower your RMR. Adaptive thermogenesis is basically the Biggest Loser effect, netting very low cals over an extended period of time can cause your body to try to adapt by becoming more efficient. If your numbers are already too low, if it were me I would want to avoid forcing them lower. I'm no doctor, so I'm not sure if that's possible or not, but that's something I would think about!
I wanted to add, RMR is not the biggest drop in calories burned. Its usually small and stops at a point. The biggest driver after weight loss of metabolism drop is loss of Lean Mass and skeletal Muscle efficiency, muscles spend less energy for the same movement. This loss is greater than would be predicted than an RMR reduction. Resistance training can help mitigate this. Kevin Halls BWP is close as far as TDEE as I have seen. If this was an rmr done at a gym with just a mouth piece on a small machine, I think they are basically worthless. Go to a REAL metabolic department at a University. Gods speed!7 -
joeymattluke wrote: »The 1000 came up at the deficit of 500 calories a day to get to at least 3,500 in a week to lose 1# (based on the 3500=1# formula). Basing my activity at lightly active, hoping to have a bigger deficit than the 500/day to achieve a higher/faster loss result.
I obviously did read the report; I’m looking for advice since the nutritionist and exercise physiologist gave me this information right before the holiday week so I don’t have a plan yet. When I entered my caloric goal into the calculation part of the app here, it’s a bit daunting to see the low numbers... hence why I asked for input.
Thank you for advice... I’m hoping that I can figure this out because as I said before I was tracking for 2 months on the WW app and not being successful. I was around 1500 calories a day for eating and that was not tracking my activity - so in my mind, I assumed I should have been well within that weight loss zone == which is why I’m confused because it’s not working.
Tracking for me was by quantity / serving size. So I guess I’ll get a food scale to be even more accurate.
Good plan. Also remember, EVERYTHING counts. Even vegetables, lean meats, and fat free yogurt.14 -
joeymattluke wrote: »RMR tested by EKG/ CO2 output at dietary clinic. These in depth numbers are obviously new to me as I’ve been really tracking / journaling since I’m having such trouble with weight gain.
Trying to increase my steps - my daily job is sedentary but evenings are spent rarely sitting down (kids, pets, house, etc.).
Was truthfully tracking on weight watchers app for 8 weeks and lost 6# initially and then it came back while still following WW guidelines.
Weight Watchers is a business. It's in their best interest to keep you going with them forever. That's why they have a ton of "zero point" foods that are in no way zero calorie. They want to keep you paying them. I feel like these days, the folks who are doing well on WW are already pretty good at regulating food intake.
Also beware of anyone calling themselves a nutritionist. That title isn't regulated. Dieticians have to actually go to school and be accredited to get that title. Joe Schmoe who dropped out of high school can call himself a nutritionist.
They're not all necessarily bad, but if it looks like a duck and walks like a duck, expect quacks.16 -
I haven’t heard anything about weight watchers lately, but are they still doing points and free foods? Were you eating a lot of those free foods? Cause they ain’t free.4
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Also adding, the testing was at a hospital occupational health department.2
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joeymattluke wrote: »The 1000 came up at the deficit of 500 calories a day to get to at least 3,500 in a week to lose 1# (based on the 3500=1# formula). Basing my activity at lightly active, hoping to have a bigger deficit than the 500/day to achieve a higher/faster loss result.
I obviously did read the report; I’m looking for advice since the nutritionist and exercise physiologist gave me this information right before the holiday week so I don’t have a plan yet. When I entered my caloric goal into the calculation part of the app here, it’s a bit daunting to see the low numbers... hence why I asked for input.
Thank you for advice... I’m hoping that I can figure this out because as I said before I was tracking for 2 months on the WW app and not being successful. I was around 1500 calories a day for eating and that was not tracking my activity - so in my mind, I assumed I should have been well within that weight loss zone == which is why I’m confused because it’s not working.
Tracking for me was by quantity / serving size. So I guess I’ll get a food scale to be even more accurate.
If you were logging 1500 tracking by serving size (and especially if you weren't tracking "free foods"), you were probably eating more than that. Even dietitians when asked to estimate their daily calories based on serving size fell short. Food scale for the win!
Most people find some combo of protein, fat, and fiber filling, so try to prioritize hitting those goals first to make sure you're getting the most bang for your buck. Also try to eliminate beverage calories as they are typically not filling - water, diet soda, black coffee with a smidge of milk, mint tea - I always have one by my side. And this thread might be super useful too - any little bit you can increase your calories out gives you a little more wiggle room:
https://community.myfitnesspal.com/en/discussion/10610953/neat-improvement-strategies-to-improve-weight-loss/p111 -
joeymattluke wrote: »The 1000 came up at the deficit of 500 calories a day to get to at least 3,500 in a week to lose 1# (based on the 3500=1# formula). Basing my activity at lightly active, hoping to have a bigger deficit than the 500/day to achieve a higher/faster loss result.
I obviously did read the report; I’m looking for advice since the nutritionist and exercise physiologist gave me this information right before the holiday week so I don’t have a plan yet. When I entered my caloric goal into the calculation part of the app here, it’s a bit daunting to see the low numbers... hence why I asked for input.
Thank you for advice... I’m hoping that I can figure this out because as I said before I was tracking for 2 months on the WW app and not being successful. I was around 1500 calories a day for eating and that was not tracking my activity - so in my mind, I assumed I should have been well within that weight loss zone == which is why I’m confused because it’s not working.
Tracking for me was by quantity / serving size. So I guess I’ll get a food scale to be even more accurate.
My guess is you'll get a bit of a shock once you realise the difference between a serving and what you have been eating (it's a bittersweet moment like woohoo I've been eating more than I think, I can lose weight vs oh my god how small are these servings!)
This is a great illustration of the difference between guessing serving sizes and weighing them.
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tinkerbellang83 wrote: »joeymattluke wrote: »The 1000 came up at the deficit of 500 calories a day to get to at least 3,500 in a week to lose 1# (based on the 3500=1# formula). Basing my activity at lightly active, hoping to have a bigger deficit than the 500/day to achieve a higher/faster loss result.
I obviously did read the report; I’m looking for advice since the nutritionist and exercise physiologist gave me this information right before the holiday week so I don’t have a plan yet. When I entered my caloric goal into the calculation part of the app here, it’s a bit daunting to see the low numbers... hence why I asked for input.
Thank you for advice... I’m hoping that I can figure this out because as I said before I was tracking for 2 months on the WW app and not being successful. I was around 1500 calories a day for eating and that was not tracking my activity - so in my mind, I assumed I should have been well within that weight loss zone == which is why I’m confused because it’s not working.
Tracking for me was by quantity / serving size. So I guess I’ll get a food scale to be even more accurate.
My guess is you'll get a bit of a shock once you realise the difference between a serving and what you have been eating (it's a bittersweet moment like woohoo I've been eating more than I think, I can lose weight vs oh my god how small are these servings!)
This is a great illustration of the difference between guessing serving sizes and weighing them.
This photo always freaks me out. The peanut butter looks so runny!
http://community.myfitnesspal.com/en/discussion/10634517/you-dont-use-a-food-scale/p15 -
Yep, the zero foods... I was monitoring those more the last couple weeks ... I figured that must be part of it, but I still tracked those ...
Is a lower carb approach the best in a general
Opinion? Not keto or anything that drastic, but generally speaking? So choose hard boiled egg over granola bar? My mind is cluttered with what is right / wrong these days!
😐6 -
joeymattluke wrote: »Yep, the zero foods... I was monitoring those more the last couple weeks ... I figured that must be part of it, but I still tracked those ...
Is a lower carb approach the best in a general
Opinion? Not keto or anything that drastic, but generally speaking? So choose hard boiled egg over granola bar? My mind is cluttered with what is right / wrong these days!
😐
Nothing is right or wrong. Eat what you like, according to your goals.
I, personally, build my meals and snacks around my protein source. So, yes, I personally would choose a hard boiled egg over a granola bar. That doesn't make the egg "right" or the granola bar "wrong".15 -
joeymattluke wrote: »Yep, the zero foods... I was monitoring those more the last couple weeks ... I figured that must be part of it, but I still tracked those ...
Is a lower carb approach the best in a general
Opinion? Not keto or anything that drastic, but generally speaking? So choose hard boiled egg over granola bar? My mind is cluttered with what is right / wrong these days!
😐
What is right is eating the foods that fill you up while hitting your calorie goal. For some people that will be lower carb, and it certainly can't hurt to try that. Low carb just makes me hungry, but for others it actually tamps down their appetite. One of the wonderful things about accurate and consistent long term logging is that if you enter notes on how you felt for the day, over time you might start to see a pattern of what your food or your macros look like on the days you do well easily and the days you struggle. Your calories will determine your weight loss, but meal timing and macros can make hitting your calorie goal easier or harder, but which will be unique to you.8 -
joeymattluke wrote: »RMR tested by EKG/ CO2 output at dietary clinic. These in depth numbers are obviously new to me as I’ve been really tracking / journaling since I’m having such trouble with weight gain.
Trying to increase my steps - my daily job is sedentary but evenings are spent rarely sitting down (kids, pets, house, etc.).
Was truthfully tracking on weight watchers app for 8 weeks and lost 6# initially and then it came back while still following WW guidelines.
Were you trying to increase activity in the weeks before the RMR test? Being in a calorie deficit (losing weight) will low RMR. A chunk of this drop in RMR is restored when back at maintenance, but losing weight will tend to permanently lower RMR as there is less metabolically active body tissue to support - we wouldn't expect someone at 150 lbs to use the same resting energy they did when they were 200 lbs.6 -
joeymattluke wrote: »The 1000 came up at the deficit of 500 calories a day to get to at least 3,500 in a week to lose 1# (based on the 3500=1# formula). Basing my activity at lightly active, hoping to have a bigger deficit than the 500/day to achieve a higher/faster loss result.
I obviously did read the report; I’m looking for advice since the nutritionist and exercise physiologist gave me this information right before the holiday week so I don’t have a plan yet. When I entered my caloric goal into the calculation part of the app here, it’s a bit daunting to see the low numbers... hence why I asked for input.
Thank you for advice... I’m hoping that I can figure this out because as I said before I was tracking for 2 months on the WW app and not being successful. I was around 1500 calories a day for eating and that was not tracking my activity - so in my mind, I assumed I should have been well within that weight loss zone == which is why I’m confused because it’s not working.
Tracking for me was by quantity / serving size. So I guess I’ll get a food scale to be even more accurate.
A food scale and a good handle on logging accurately is the best course for now because otherwise you will always be guessing at your numbers and whether or not you are in a calorie deficit or not.
Here is a good thread on using the MFP database correctly:
https://community.myfitnesspal.com/en/discussion/1234699/logging-accurately-step-by-step-guide/p1
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joeymattluke wrote: »Yep, the zero foods... I was monitoring those more the last couple weeks ... I figured that must be part of it, but I still tracked those ...
Is a lower carb approach the best in a general
Opinion? Not keto or anything that drastic, but generally speaking? So choose hard boiled egg over granola bar? My mind is cluttered with what is right / wrong these days!
😐
No right or wrong, it's personalized. What fills you up more? What do you like? As long as you're getting enough protein, carbs don't really matter for weight loss. I'm more full and happy eating a higher carb diet, some people are more full and happy eating a lower carb diet.4
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