Emergency🚨Low calories dinner
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cdudley628 wrote: »How many calories do you have left?
Like 200+ calories. I don't add the calories burned from exercises. But if am to add it, i would have like 900+ calories remaining
You should be adding the calories from exercise (or a portion of them, at least. There is much debate over the best way to get accurate calorie burn numbers. 700 seems like it might be a bit high unless you're doing some extended activity like running or cycling).1 -
Also, I see your daily calorie allowance is set to 1300. That's pretty low. Not knowing your stats, this is a pure guess but I'd be willing to bet your maintenance isn't less than 1800, and probably more.
Actually, it's less than that most times. But i drink water and green tea a lot so i don't always feel hungry even though i always do my exercise in the morning i don't feel as exhausted0 -
cdudley628 wrote: »How many calories do you have left?
Like 200+ calories. I don't add the calories burned from exercises. But if am to add it, i would have like 900+ calories remaining
I saw from your other thread that you're planning on starting running. At some point, you're going to have to factor in the calories you're burning from exercise if you want to run successfully. Is there a reason why you don't want to eat enough?2 -
janejellyroll wrote: »cdudley628 wrote: »How many calories do you have left?
Like 200+ calories. I don't add the calories burned from exercises. But if am to add it, i would have like 900+ calories remaining
I saw from your other thread that you're planning on starting running. At some point, you're going to have to factor in the calories you're burning from exercise if you want to run successfully. Is there a reason why you don't want to eat enough?
I want to lose weight. I've become fat. And i really need to shed it all1 -
cdudley628 wrote: »How many calories do you have left?
Like 200+ calories. I don't add the calories burned from exercises. But if am to add it, i would have like 900+ calories remaining
You should be adding the calories from exercise (or a portion of them, at least. There is much debate over the best way to get accurate calorie burn numbers. 700 seems like it might be a bit high unless you're doing some extended activity like running or cycling).
Yea, i ran for about 20 minutes in the morning. Then came back and did some Cardio/core exercise for 36 minutes.0 -
janejellyroll wrote: »cdudley628 wrote: »How many calories do you have left?
Like 200+ calories. I don't add the calories burned from exercises. But if am to add it, i would have like 900+ calories remaining
I saw from your other thread that you're planning on starting running. At some point, you're going to have to factor in the calories you're burning from exercise if you want to run successfully. Is there a reason why you don't want to eat enough?
I want to lose weight. I've become fat. And i really need to shed it all
MFP gives you a calorie goal that will allow you to lose weight even while you're eating back the calories burnt from activity. The trick is making sure that you're accurately estimating your calories burnt through exercise (700 sounds a bit high for what you're describing).
If you undereat, you're going to find your energy reducing over time. That makes it harder to stay active and it makes it harder to meet your calorie goals.
The MFP method (eating back at least some of the calories burnt through exercise) is how I lost 40+ pounds and kept it off. It's how lots of other people here did it too. I wouldn't recommend something to a newbie unless I thought it was going to work. The road you're starting now, I was there at the beginning of 2015.5 -
janejellyroll wrote: »cdudley628 wrote: »How many calories do you have left?
Like 200+ calories. I don't add the calories burned from exercises. But if am to add it, i would have like 900+ calories remaining
I saw from your other thread that you're planning on starting running. At some point, you're going to have to factor in the calories you're burning from exercise if you want to run successfully. Is there a reason why you don't want to eat enough?
I want to lose weight. I've become fat. And i really need to shed it all
Undereating is not a healthy way to lose weight. MFP intends you to eat ALL of your calories, including ALL of your exercise calories assuming they are calculated correctly. If you aren't certain whether they're calculated correctly, eat half of them, give it a month, and adjust based on whether your weight behaves as expected.4 -
janejellyroll wrote: »janejellyroll wrote: »cdudley628 wrote: »How many calories do you have left?
Like 200+ calories. I don't add the calories burned from exercises. But if am to add it, i would have like 900+ calories remaining
I saw from your other thread that you're planning on starting running. At some point, you're going to have to factor in the calories you're burning from exercise if you want to run successfully. Is there a reason why you don't want to eat enough?
I want to lose weight. I've become fat. And i really need to shed it all
MFP gives you a calorie goal that will allow you to lose weight even while you're eating back the calories burnt from activity. The trick is making sure that you're accurately estimating your calories burnt through exercise (700 sounds a bit high for what you're describing).
If you undereat, you're going to find your energy reducing over time. That makes it harder to stay active and it makes it harder to meet your calorie goals.
The MFP method (eating back at least some of the calories burnt through exercise) is how I lost 40+ pounds and kept it off. It's how lots of other people here did it too. I wouldn't recommend something to a newbie unless I thought it was going to work. The road you're starting now, I was there at the beginning of 2015.
This is the reason why i don't eat back my calories. I don't know if the estimation is right so i take it off entirely from my daily calorie goal. MFP suggested a 1600 calorie goal for me since i labelled my activity level as sedentary but i reduced it to 1300. Well, if it's too low i guess 1500 is OK, but honestly i don't really feel as tired always (except my exercise period when am so exhausted and sweaty that i just sit on the floor for like 10 minutes to cool down a bit) other than that i think am OK.0 -
janejellyroll wrote: »janejellyroll wrote: »cdudley628 wrote: »How many calories do you have left?
Like 200+ calories. I don't add the calories burned from exercises. But if am to add it, i would have like 900+ calories remaining
I saw from your other thread that you're planning on starting running. At some point, you're going to have to factor in the calories you're burning from exercise if you want to run successfully. Is there a reason why you don't want to eat enough?
I want to lose weight. I've become fat. And i really need to shed it all
MFP gives you a calorie goal that will allow you to lose weight even while you're eating back the calories burnt from activity. The trick is making sure that you're accurately estimating your calories burnt through exercise (700 sounds a bit high for what you're describing).
If you undereat, you're going to find your energy reducing over time. That makes it harder to stay active and it makes it harder to meet your calorie goals.
The MFP method (eating back at least some of the calories burnt through exercise) is how I lost 40+ pounds and kept it off. It's how lots of other people here did it too. I wouldn't recommend something to a newbie unless I thought it was going to work. The road you're starting now, I was there at the beginning of 2015.
This is the reason why i don't eat back my calories. I don't know if the estimation is right so i take it off entirely from my daily calorie goal. MFP suggested a 1600 calorie goal for me since i labelled my activity level as sedentary but i reduced it to 1300. Well, if it's too low i guess 1500 is OK, but honestly i don't really feel as tired always (except my exercise period when am so exhausted and sweaty that i just sit on the floor for like 10 minutes to cool down a bit) other than that i think am OK.
Zero is the only exercise calorie estimate that you can be certain is wrong.
Why are you intentionally eating fewer calories than MFP gives you?
What is your height, current weight, and goal weight?6 -
What's your current weight and your current targeted and purported deficit?
What has your corresponding weight change been?
Are you using a weight trend app?
How long of a timeframe are we considering?2 -
janejellyroll wrote: »janejellyroll wrote: »cdudley628 wrote: »How many calories do you have left?
Like 200+ calories. I don't add the calories burned from exercises. But if am to add it, i would have like 900+ calories remaining
I saw from your other thread that you're planning on starting running. At some point, you're going to have to factor in the calories you're burning from exercise if you want to run successfully. Is there a reason why you don't want to eat enough?
I want to lose weight. I've become fat. And i really need to shed it all
MFP gives you a calorie goal that will allow you to lose weight even while you're eating back the calories burnt from activity. The trick is making sure that you're accurately estimating your calories burnt through exercise (700 sounds a bit high for what you're describing).
If you undereat, you're going to find your energy reducing over time. That makes it harder to stay active and it makes it harder to meet your calorie goals.
The MFP method (eating back at least some of the calories burnt through exercise) is how I lost 40+ pounds and kept it off. It's how lots of other people here did it too. I wouldn't recommend something to a newbie unless I thought it was going to work. The road you're starting now, I was there at the beginning of 2015.
This is the reason why i don't eat back my calories. I don't know if the estimation is right so i take it off entirely from my daily calorie goal. MFP suggested a 1600 calorie goal for me since i labelled my activity level as sedentary but i reduced it to 1300. Well, if it's too low i guess 1500 is OK, but honestly i don't really feel as tired always (except my exercise period when am so exhausted and sweaty that i just sit on the floor for like 10 minutes to cool down a bit) other than that i think am OK.
You might feel fine now, but when you hit the wall doing this, it will take you a long time to recover.6 -
cdudley628 wrote: »How many calories do you have left?
Like 200+ calories. I don't add the calories burned from exercises. But if am to add it, i would have like 900+ calories remaining
It happens to the best of us. It's one day and you can just move on. You can and should eat at least some of your calories earned through exercise. When your net calories drop below 1200, you can risk illness. Eat a sensible dinner with lean meat and vegetables. My go-to is shrimp and vegetables when I need a filling and low calorie dinner.1 -
janejellyroll wrote: »janejellyroll wrote: »cdudley628 wrote: »How many calories do you have left?
Like 200+ calories. I don't add the calories burned from exercises. But if am to add it, i would have like 900+ calories remaining
I saw from your other thread that you're planning on starting running. At some point, you're going to have to factor in the calories you're burning from exercise if you want to run successfully. Is there a reason why you don't want to eat enough?
I want to lose weight. I've become fat. And i really need to shed it all
MFP gives you a calorie goal that will allow you to lose weight even while you're eating back the calories burnt from activity. The trick is making sure that you're accurately estimating your calories burnt through exercise (700 sounds a bit high for what you're describing).
If you undereat, you're going to find your energy reducing over time. That makes it harder to stay active and it makes it harder to meet your calorie goals.
The MFP method (eating back at least some of the calories burnt through exercise) is how I lost 40+ pounds and kept it off. It's how lots of other people here did it too. I wouldn't recommend something to a newbie unless I thought it was going to work. The road you're starting now, I was there at the beginning of 2015.
This is the reason why i don't eat back my calories. I don't know if the estimation is right so i take it off entirely from my daily calorie goal. MFP suggested a 1600 calorie goal for me since i labelled my activity level as sedentary but i reduced it to 1300. Well, if it's too low i guess 1500 is OK, but honestly i don't really feel as tired always (except my exercise period when am so exhausted and sweaty that i just sit on the floor for like 10 minutes to cool down a bit) other than that i think am OK.
By not eating anything, you're estimating that your calorie burn is 0. That is much more wrong than any estimation you could make based on eating a portion of your calorie burn.
You're already eating less than what MFP is recommending.
Weight loss is already hard. There's no need to make it artificially difficult.6 -
Or soup with relatively low calorie seafood or lean chicken cuts for protein and veggies.
However aiming for more than an effective 25% deficit if obese and more than 20% if overweight/normal weight has a very high probability ... not at a good place to end.
Faster not always better.1 -
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janejellyroll wrote: »janejellyroll wrote: »cdudley628 wrote: »How many calories do you have left?
Like 200+ calories. I don't add the calories burned from exercises. But if am to add it, i would have like 900+ calories remaining
I saw from your other thread that you're planning on starting running. At some point, you're going to have to factor in the calories you're burning from exercise if you want to run successfully. Is there a reason why you don't want to eat enough?
I want to lose weight. I've become fat. And i really need to shed it all
MFP gives you a calorie goal that will allow you to lose weight even while you're eating back the calories burnt from activity. The trick is making sure that you're accurately estimating your calories burnt through exercise (700 sounds a bit high for what you're describing).
If you undereat, you're going to find your energy reducing over time. That makes it harder to stay active and it makes it harder to meet your calorie goals.
The MFP method (eating back at least some of the calories burnt through exercise) is how I lost 40+ pounds and kept it off. It's how lots of other people here did it too. I wouldn't recommend something to a newbie unless I thought it was going to work. The road you're starting now, I was there at the beginning of 2015.
This is the reason why i don't eat back my calories. I don't know if the estimation is right so i take it off entirely from my daily calorie goal. MFP suggested a 1600 calorie goal for me since i labelled my activity level as sedentary but i reduced it to 1300. Well, if it's too low i guess 1500 is OK, but honestly i don't really feel as tired always (except my exercise period when am so exhausted and sweaty that i just sit on the floor for like 10 minutes to cool down a bit) other than that i think am OK.
Zero is the only exercise calorie estimate that you can be certain is wrong.
Why are you intentionally eating fewer calories than MFP gives you?
What is your height, current weight, and goal weight?
Well, my current height is 1.76m and i weigh 109kg, my body fat percentage is 42%(as of the last time i checked, i weighed 117kg then). My Goal weight is 75kg. I hope i hit it. I've always had a huge frame since childhood, the last i weighed 75kg was when i was in junior high, so i want to change all that. That's why am really going for it now. Just got out from the university so i want to take this chance to lose as much as i can before i go for my internship training. Started my weight loss journey about 27 days ago. And I've lost 8.4kg to be precise. So am i really taking it too far? I mean, I've finally gathered up strength and courage to do this, am i really taking it to the extreme?1 -
janejellyroll wrote: »janejellyroll wrote: »cdudley628 wrote: »How many calories do you have left?
Like 200+ calories. I don't add the calories burned from exercises. But if am to add it, i would have like 900+ calories remaining
I saw from your other thread that you're planning on starting running. At some point, you're going to have to factor in the calories you're burning from exercise if you want to run successfully. Is there a reason why you don't want to eat enough?
I want to lose weight. I've become fat. And i really need to shed it all
MFP gives you a calorie goal that will allow you to lose weight even while you're eating back the calories burnt from activity. The trick is making sure that you're accurately estimating your calories burnt through exercise (700 sounds a bit high for what you're describing).
If you undereat, you're going to find your energy reducing over time. That makes it harder to stay active and it makes it harder to meet your calorie goals.
The MFP method (eating back at least some of the calories burnt through exercise) is how I lost 40+ pounds and kept it off. It's how lots of other people here did it too. I wouldn't recommend something to a newbie unless I thought it was going to work. The road you're starting now, I was there at the beginning of 2015.
This is the reason why i don't eat back my calories. I don't know if the estimation is right so i take it off entirely from my daily calorie goal. MFP suggested a 1600 calorie goal for me since i labelled my activity level as sedentary but i reduced it to 1300. Well, if it's too low i guess 1500 is OK, but honestly i don't really feel as tired always (except my exercise period when am so exhausted and sweaty that i just sit on the floor for like 10 minutes to cool down a bit) other than that i think am OK.
Zero is the only exercise calorie estimate that you can be certain is wrong.
Why are you intentionally eating fewer calories than MFP gives you?
What is your height, current weight, and goal weight?
Well, my current height is 1.76m and i weigh 109kg, my body fat percentage is 42%(as of the last time i checked, i weighed 117kg then). My Goal weight is 75kg. I hope i hit it. I've always had a huge frame since childhood, the last i weighed 75kg was when i was in junior high, so i want to change all that. That's why am really going for it now. Just got out from the university so i want to take this chance to lose as much as i can before i go for my internship training. Started my weight loss journey about 27 days ago. And I've lost 8.4kg to be precise. So am i really taking it too far? I mean, I've finally gathered up strength and courage to do this, am i really taking it to the extreme?
I'm glad you're motivated. Motivation is fleeting, though. You gotta build good, sustainable habits to help you through the tougher times.
Read this thread, @jassaph. It's beginner gold!
http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants/p13 -
janejellyroll wrote: »janejellyroll wrote: »cdudley628 wrote: »How many calories do you have left?
Like 200+ calories. I don't add the calories burned from exercises. But if am to add it, i would have like 900+ calories remaining
I saw from your other thread that you're planning on starting running. At some point, you're going to have to factor in the calories you're burning from exercise if you want to run successfully. Is there a reason why you don't want to eat enough?
I want to lose weight. I've become fat. And i really need to shed it all
MFP gives you a calorie goal that will allow you to lose weight even while you're eating back the calories burnt from activity. The trick is making sure that you're accurately estimating your calories burnt through exercise (700 sounds a bit high for what you're describing).
If you undereat, you're going to find your energy reducing over time. That makes it harder to stay active and it makes it harder to meet your calorie goals.
The MFP method (eating back at least some of the calories burnt through exercise) is how I lost 40+ pounds and kept it off. It's how lots of other people here did it too. I wouldn't recommend something to a newbie unless I thought it was going to work. The road you're starting now, I was there at the beginning of 2015.
This is the reason why i don't eat back my calories. I don't know if the estimation is right so i take it off entirely from my daily calorie goal. MFP suggested a 1600 calorie goal for me since i labelled my activity level as sedentary but i reduced it to 1300. Well, if it's too low i guess 1500 is OK, but honestly i don't really feel as tired always (except my exercise period when am so exhausted and sweaty that i just sit on the floor for like 10 minutes to cool down a bit) other than that i think am OK.
Zero is the only exercise calorie estimate that you can be certain is wrong.
Why are you intentionally eating fewer calories than MFP gives you?
What is your height, current weight, and goal weight?
Well, my current height is 1.76m and i weigh 109kg, my body fat percentage is 42%(as of the last time i checked, i weighed 117kg then). My Goal weight is 75kg. I hope i hit it. I've always had a huge frame since childhood, the last i weighed 75kg was when i was in junior high, so i want to change all that. That's why am really going for it now. Just got out from the university so i want to take this chance to lose as much as i can before i go for my internship training. Started my weight loss journey about 27 days ago. And I've lost 8.4kg to be precise. So am i really taking it too far? I mean, I've finally gathered up strength and courage to do this, am i really taking it to the extreme?
(For those who need the conversions: OP is about 5'9" and 240 lb, BMI 35.2, goal weight 165 lb. She's lost 18.5 pounds in 3.5 weeks.)
With your stats, you can safely set MFP for up to a 1 kg/week rate of loss if you want to, but I'd recommend 0.75 kg/week. Then, you need to eat ALL of the calories MFP gives you, including a reasonable estimate of your exercise calories as discussed above. You will lose weight if you consistently eat that number of calories because MFP includes your deficit in your calorie goal.
It's great to be motivated, but you need to do it in a healthy way. Undereating means you risk all sorts of problems, from being constantly hungry to potential nutrient deficiencies. Eat the number of calories MFP gives you. Lose weight safely.
You should also be aware that much of what you've lost so far is water. It's normal to lose water weight very rapidly in the first few weeks of a calorie deficit. You should not expect that pace of loss to continue because it would not be safe to lose fat at that rate. Your weight loss should be slowing down at this point to no more than 1 kg/week. You should not expect to see the scale go down exactly that much every week, though; weight loss is not linear. Sometimes the scale will not move for a while, and that's normal. However, if you continue losing at such a rapid pace, you absolutely need to eat more.7 -
janejellyroll wrote: »janejellyroll wrote: »cdudley628 wrote: »How many calories do you have left?
Like 200+ calories. I don't add the calories burned from exercises. But if am to add it, i would have like 900+ calories remaining
I saw from your other thread that you're planning on starting running. At some point, you're going to have to factor in the calories you're burning from exercise if you want to run successfully. Is there a reason why you don't want to eat enough?
I want to lose weight. I've become fat. And i really need to shed it all
MFP gives you a calorie goal that will allow you to lose weight even while you're eating back the calories burnt from activity. The trick is making sure that you're accurately estimating your calories burnt through exercise (700 sounds a bit high for what you're describing).
If you undereat, you're going to find your energy reducing over time. That makes it harder to stay active and it makes it harder to meet your calorie goals.
The MFP method (eating back at least some of the calories burnt through exercise) is how I lost 40+ pounds and kept it off. It's how lots of other people here did it too. I wouldn't recommend something to a newbie unless I thought it was going to work. The road you're starting now, I was there at the beginning of 2015.
This is the reason why i don't eat back my calories. I don't know if the estimation is right so i take it off entirely from my daily calorie goal. MFP suggested a 1600 calorie goal for me since i labelled my activity level as sedentary but i reduced it to 1300. Well, if it's too low i guess 1500 is OK, but honestly i don't really feel as tired always (except my exercise period when am so exhausted and sweaty that i just sit on the floor for like 10 minutes to cool down a bit) other than that i think am OK.
Zero is the only exercise calorie estimate that you can be certain is wrong.
Why are you intentionally eating fewer calories than MFP gives you?
What is your height, current weight, and goal weight?
Well, my current height is 1.76m and i weigh 109kg, my body fat percentage is 42%(as of the last time i checked, i weighed 117kg then). My Goal weight is 75kg. I hope i hit it. I've always had a huge frame since childhood, the last i weighed 75kg was when i was in junior high, so i want to change all that. That's why am really going for it now. Just got out from the university so i want to take this chance to lose as much as i can before i go for my internship training. Started my weight loss journey about 27 days ago. And I've lost 8.4kg to be precise. So am i really taking it too far? I mean, I've finally gathered up strength and courage to do this, am i really taking it to the extreme?
(For those who need the conversions: OP is about 5'9" and 240 lb, BMI 35.2, goal weight 165 lb. She's lost 18.5 pounds in 3.5 weeks.)
With your stats, you can safely set MFP for up to a 1 kg/week rate of loss if you want to, but I'd recommend 0.75 kg/week. Then, you need to eat ALL of the calories MFP gives you, including a reasonable estimate of your exercise calories as discussed above. You will lose weight if you consistently eat that number of calories because MFP includes your deficit in your calorie goal.
It's great to be motivated, but you need to do it in a healthy way. Undereating means you risk all sorts of problems, from being constantly hungry to potential nutrient deficiencies. Eat the number of calories MFP gives you. Lose weight safely.
You should also be aware that much of what you've lost so far is water. It's normal to lose water weight very rapidly in the first few weeks of a calorie deficit. You should not expect that pace of loss to continue because it would not be safe to lose fat at that rate. Your weight loss should be slowing down at this point to no more than 1 kg/week. You should not expect to see the scale go down exactly that much every week, though; weight loss is not linear. Sometimes the scale will not move for a while, and that's normal. However, if you continue losing at such a rapid pace, you absolutely need to eat more.
Thank you for taking your time to explain all this for me. I really appreciate it😊.2 -
So you're starting from, at a glance, somewhere lighter than where I started since I am only 172.25cm and weighed what you do now when I got to MFP, and more before that.
You can afford the rapid initial weight loss without causing harm; but, no, you will physiologically and psychologically not be able to go at this pace and you will just cause unwanted side effects if you try to.
It's an excellent beginning.
Now instead of just pushing for more and more restriction, start pushing for laying the foundations for the next 5 years.
Your goal is not just getting to 75 or even lower if you revise your goals as you approach normal weight. Your goal is getting there and staying there.
My first 12 months on mfp my average (effective) deficit was 695 Cal a day, yielding 72.5 lbs of weight reduction. It felt great at the time. And was at the limit of too fast for me taking my brain months more to process my change in size and stop wondering if my second leg would fit into my pants!
This would put you to 77kg in one year.
I lost my weight deliberately aiming to keep my average eating calories as close to what I was estimating my maintenance calories would be (I picked lightly active and BMI 25) so as to practice how I would eat in the long-term. Subject to still getting the results that I wanted, of course; but definitely keeping the long-term in mind
It ended up that my maintenance was higher and my actively level higher, but that's a different story.
I lost a little bit more weight the second year on mfp (a bit less than 1 pound a month). Continuing to focus on very slow weight loss helped me avoid the weight regain that is very common at the end of a caloric restriction.
And I would say that it took almost another year or two of eating at maintenance for me to start feeling that it would take effort to regain to my previous obese status vs requiring effort to prevent this from happening.
So your plans call for years, not months of management.
And some figuring out of long term underlying causes that push you towards a higher weight.
In my case it was only engaging in sedentary activities and waiting too long to eat and then eating caloricaly dense food to satiation without regard to total calories. Or pre-eating extra so as not to be too hungry later (did both, actually, the first more often than the second)
Plus a proclivity, which I would have denied due to not seeing it at the time, of eating mindlessly/compulsively when annoyed/upset/angry/thinking to externalize my inner agitation--based on my own pop psychology self diagnosis. Now I try to pace instead, though I also munch, but keep track and log it and (substantially) adjust the rest of my day(s) to accommodate.
By the way, strength training will screw around with your scale results but will give you substantial actual results.
Eating as little as you can tolerate is not a path that has often found long term success in terms of moving from obese to normal weight.7
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