Did I just ruin my metabolism unknowingly
Replies
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Uma. In the past few weeks new science about OMAD has hit the news. I've watched some current vids, too.
One of the drawbacks. Nutritional deficiencies. Tightly restricted one hour eating can also contribute to more disordered eating patterns. The quality of the meal is key. In a one hour sitting you can eat whatever you like.
IF often confused with TRE and vice versa but a longer 8 hr eating window has health benefits. The reality is that for most people OMAD is not sustainable or a maintainable route to long term weight stability. Permanent weight stability.
As with any new food protocol there's always beginner's luck. I'm a leader on an IF group. It was crickets when I started there and it's gasping for air now. There are no shortcuts to long term weight stability. I changed the name to TRE but people have lost interest because fasting is fading away into the sunset.
Many years ago, there were over 7500 people on that thread but not one has come back to report any long term stability with their weight. It just didn't last or work or stick. I'm not sure what the next best thing is going to be but I can feel one coming in my bones. There's always another weight loss protocol coming around the corner.
Respectfully, now may be the time to change horses midstream. There are some mathematical geniuses here. Why not settle in by eating the foods you enjoy, weighing and measuring as you tool along. It's so simple it sounds too good to be true but it's not.
Every day, out of the clear blue sky comes another success story. Someone quietly doing all of the hard work without one single word whispered to the rest of us and out comes the photos. Blows the socks right off your feet.
Embrace all of the healthy out of this place. It's here. Right under our noses.
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These data points you're looking at are not needed and highly inaccurate anyway. To make any use of them, you need to try and control as many variables as you can. This is why people suggest weighing in same day of the week, in the morning before any fluids, after using the restroom, nude, etc. because even scales at home can be a little funny with numbers.
Overall, things are currently working for you, so don't be too interested in the numbers being returned.
If you think you're eating a 500 calorie a day deficit and your regular scale is showing a 1 pound a week loss, then you're golden.5 -
Based on the way you're logging your food intake and based on your losses your TDEE (total daily energy expenditure) is approximately 667 calories a day higher than the average amount of food you've been eating.
Until and unless you significantly change your life to the point where you are able to actually weigh the ingredients that go into the food you eat, and where you weight the actual amount that you eat the vast majority of the time, your calories in will remain relatively speaking very imprecise.
Given this lack of precision I would not worry very much about the exact numbers.
Before omad you used to eat out of the house a lot. Are you know finding yourself eating more home-cooked meals instead of eating street/hawker or market/restaurant food?
A bowl of curry made by two different people and filled to different levels can be a very different experience.
Smart substitutions and using items that tend to be filling such as the pumpkin you were talking about the other day are a smart way to go about doing things.
We have discussed before going too fast, eating too little, and then undoing everything with a couple of days of excess eating.
Even though you've got some weight available to lose patience is your friend. It takes many extra decades to try to go faster and fail when you give up when the results of your hard work are not visible as opposed to going slower and finding something that is sustainable to you, which you can see yourself doing for 5 or more years, and which therefore will be what you'll be doing for the next 5 years regardless of whether the results are visible at any one point of time.
Stop thinking weight loss and start thinking long-term weight maintenance. Discovering that long-term will also lead you to the weight loss today.
Alec , I can totally see myself doing OMAD as a long term thing so hopefully I’m on the right track2 -
Diatonic12 wrote: »Uma. In the past few weeks new science about OMAD has hit the news. I've watched some current vids, too.
One of the drawbacks. Nutritional deficiencies. Tightly restricted one hour eating can also contribute to more disordered eating patterns. The quality of the meal is key. In a one hour sitting you can eat whatever you like.
IF often confused with TRE and vice versa but a longer 8 hr eating window has health benefits. The reality is that for most people OMAD is not sustainable or a maintainable route to long term weight stability. Permanent weight stability.
As with any new food protocol there's always beginner's luck. I'm a leader on an IF group. It was crickets when I started there and it's gasping for air now. There are no shortcuts to long term weight stability. I changed the name to TRE but people have lost interest because fasting is fading away into the sunset.
Many years ago, there were over 7500 people on that thread but not one has come back to report any long term stability with their weight. It just didn't last or work or stick. I'm not sure what the next best thing is going to be but I can feel one coming in my bones. There's always another weight loss protocol coming around the corner.
Respectfully, now may be the time to change horses midstream. There are some mathematical geniuses here. Why not settle in by eating the foods you enjoy, weighing and measuring as you tool along. It's so simple it sounds too good to be true but it's not.
Every day, out of the clear blue sky comes another success story. Someone quietly doing all of the hard work without one single word whispered to the rest of us and out comes the photos. Blows the socks right off your feet.
Embrace all of the healthy out of this place. It's here. Right under our noses.
Omg here’s the thing , I’m terrified of changing my eating pattern now because I’m truly happy with OMAD. When I eat OMAD I get to have a heavy meal no matter if it’s high caloric food or low caloric food I still get to feel full with 1.3cals meal. In comparison to eating 3 meals a day where I have to divide accordingly simply didn’t work much for me because I love to overeat every meal. It’s been 1 month since I binged. Ever since I started doing OMAD when I feel like eating fast food , I can happily have it without worrying about going over my calories. I’m rarely hungry too. The one meal fills me up. That’s why ehen the scale showed My BMR is 1500 cals only I freaked out. That’s because I enjoy doing OMAD and it worries me how fast my bmr went to which worries me for the long run. What if my bmr hit 1000 calories. So it’ll be hard for me to maintain that3 -
The measuring device you're using could not and does not determine your actual BMR.
The measuring device you're using has a fairly high percentage error.
That said, your actual BMR is only a little bit relevant in the big scheme of things.
You're reporting being relatively comfortable with the way you're eating now. This is good. It is the "holy grail". You WANT to be choosing a method that you feel you will be able to do forever.
Why? Because at some point of time the scale won't "reward" you. And that will be the day you should be able to shrug it off and say: "hey, what does it matter: I'm happy enough eating like this and I intend to keep doing it anyway, so I can wait a week and two and three and four to see results".
That said, OMAD (and keto as an example for people who have not been eating this way for years) concerns me as a long term plan for reasons similar to the ones stated by @Diatonic12 . I've seen a lot of people start and report success, only to disappear a bit later. Experimenting is good. Experimenting with yourself is the ONLY way forward. But you should be structuring the experiment in a way that ensures you will NOT give up.
There is only one true point of failure in weigh management. When IDGAF takes over, followed by waking up several years (and lbs) later.
So experiment all you want; but remember that all you need to control your weight is an overall caloric balance that heads in the right direction and the only way to get that is by keeping your head in the game!7 -
The measuring device you're using could not and does not determine your actual BMR.
The measuring device you're using has a fairly high percentage error.
That said, your actual BMR is only a little bit relevant in the big scheme of things.
You're reporting being relatively comfortable with the way you're eating now. This is good. It is the "holy grail". You WANT to be choosing a method that you feel you will be able to do forever.
Why? Because at some point of time the scale won't "reward" you. And that will be the day you should be able to shrug it off and say: "hey, what does it matter: I'm happy enough eating like this and I intend to keep doing it anyway, so I can wait a week and two and three and four to see results".
That said, OMAD (and keto as an example for people who have not been eating this way for years) concerns me as a long term plan for reasons similar to the ones stated by @Diatonic12 . I've seen a lot of people start and report success, only to disappear a bit later. Experimenting is good. Experimenting with yourself is the ONLY way forward. But you should be structuring the experiment in a way that ensures you will NOT give up.
There is only one true point of failure in weigh management. When IDGAF takes over, followed by waking up several years (and lbs) later.
So experiment all you want; but remember that all you need to control your weight is an overall caloric balance that heads in the right direction and the only way to get that is by keeping your head in the game!
Thank you so much for this but I think I’ll continue doing OMAD until I feel like I can’t sustain anymore then I’ll find a new way to eat under my TEE. I just hope OMAD won’t wreck my BMR and I reallly hope that 1500 reading is inaccurate2 -
RMR is the amount of calories burned per day by someone in a coma. For everyone else, its only possible purpose is, if you are very sedentary, to multiply RMR by 1.2 to get a rough approximation of how many calories you burn per day. If one is more active, all bets are off as to what the multiplier should be - 1.4, 1.5, 1.6 - only way to know is to precisely measure incoming calories for 6 weeks and see what happens with your weight. To be clear on this important point, if you are not in a coma, then the *minimum* calories you will burn in a day is 1.2 * RMR.
I don't think the "rocket science" notion is helpful for dieting. Dieting is actually very simple, one of the dumbest, most basic things known to mankind: eat less than your maintenance calories and you will lose weight. With your stated RMR of 1580, assuming that is accurate, your maintenance calories are right around 1.2 * 1580 = 1900. Which sounds about right. 1300 calories consumed per day therefore means a 600 calorie per day deficit, which should yield a little over 1 lb per week lost.
The only way to "break a metabolism" is to die. You can't break your metabolism. It just doesn't happen, and can't. You don't need to worry about that. What will happen, to every person who loses weight is, for every pound you lose, you burn approximately 5.5 calories per day less. So, if you lose 10 pounds, you burn 55-ish calories per day less than when you started the diet. This adds up over time. I've lost 80 lbs and burn 440 calories less per day than when I started my diet. That is not breaking a metabolism and isn't rocket science, it's just "getting smaller". Ultimately a good thing, but a bit frustrating for people who start off obese and expect dieting to be as easy after 6 months as it was in the first month. It just doesn't pan out that way.4 -
I don't question why others care so much. They're invested. Many of us have ridden that merry-go-round-all the horses' saddles are worn smooth from our hindends. Rebound weight gain with friends sux.
People come and they go, never to be heard from again. MFP is subtle. I knew that Helloooo. It's not in your face. No guilt, no shame. No food nitwittery. I honestly think being here has made all of the difference in the world to me.
I do want to be caught between completely overreaching and totally underachieving in the Moderation Zone. I like I can't fool myself realism. It's good medicine to tell on yourself when you start to go sideways. Stay humble, I've learned that showing off comes before a fall. Riding your bike with no hands and thinking you've got it made.
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I've had several of those InBody tests done, and discussed the results with various professionals. Here's my two cents based on those discussions:
It is NOT accurate as an absolute. Instead, if you repeat the test several times overtime and keep circumstances the same (similar meals and meal schedule before the test, no heavy workouts just before, no hangover, similarly hydrated, same phase of your menstrual cycle etc), it will be consistent relative to your previous results and show what relative changes you have achieved in the time frame. This works decently for weight, lean mass, body fat percentage and things like that.
The calories and burn rates from the test are unnecessary though, because they are educated guesses. You have a chance to get conclusive data specific to you by logging everything consistently and precisely and doing the math.5 -
UmaMageswarymfp wrote: »The measuring device you're using could not and does not determine your actual BMR.
The measuring device you're using has a fairly high percentage error.
That said, your actual BMR is only a little bit relevant in the big scheme of things.
You're reporting being relatively comfortable with the way you're eating now. This is good. It is the "holy grail". You WANT to be choosing a method that you feel you will be able to do forever.
Why? Because at some point of time the scale won't "reward" you. And that will be the day you should be able to shrug it off and say: "hey, what does it matter: I'm happy enough eating like this and I intend to keep doing it anyway, so I can wait a week and two and three and four to see results".
That said, OMAD (and keto as an example for people who have not been eating this way for years) concerns me as a long term plan for reasons similar to the ones stated by @Diatonic12 . I've seen a lot of people start and report success, only to disappear a bit later. Experimenting is good. Experimenting with yourself is the ONLY way forward. But you should be structuring the experiment in a way that ensures you will NOT give up.
There is only one true point of failure in weigh management. When IDGAF takes over, followed by waking up several years (and lbs) later.
So experiment all you want; but remember that all you need to control your weight is an overall caloric balance that heads in the right direction and the only way to get that is by keeping your head in the game!
Thank you so much for this but I think I’ll continue doing OMAD until I feel like I can’t sustain anymore then I’ll find a new way to eat under my TEE. I just hope OMAD won’t wreck my BMR and I reallly hope that 1500 reading is inaccurate
I'm going to keep pounding this, only because you keep using words that usually means more than it should.
You get a on a scale - that is a reading.
You pour water into a measuring device - that is a reading.
You get on that InBody - it reads electrical resistance.
EVERYTHING beyond that with that InBody and report is calculated.
Estimated.
You did NOT get a reading of your BMR.
You got a calculated estimate of your BMR based on a calculated estimate of your Fat Mass and LBM.
There is no accurate or inaccurate.
Don't be concerned about OMAD messing up your BMR.
Be concerned with the good points Diatronic12 brings up about it messing up your health in general perhaps.
Be concerned with overall calorie deficit being too much for the amount of fat to be lost and messing up your TDEE.
That's where the effect starts - too much deficit the body will start slowing you down - simple daily movements.
All that means is you aren't burning as much daily as you could.
Even more extreme deficit body will start slowing down body processes - growing hair, nail, replacing skin, repairing muscle, keeping you warm when cold, ect.
Again burning less than possible.
Make that deficit even more extreme now you are talking about effecting your BMR by a small amount.
And NO calculation will know this.
I hope you made notes on your scrap paper the amount of deficit that is reasonable during your stages of weight loss - it was in other topic you had.12 -
UmaMageswarymfp wrote: »Redordeadhead wrote: »UmaMageswarymfp wrote: »UmaMageswarymfp wrote: »It's NOT accurate - not in the least.
That is a BIA bodyfat % scale, that's all.
If it's an accurate model, best 5% accuracy IF you present exactly the same hydrated body to it.
If it's normal models 10% accuracy and same issue if hydrated body.
It is getting your LBM (Lean Body Mass - everything that is not fat), and running it through a Katch-McArdle formula for BMR, or Nelson or Cunningham RMR formula.
It is NOT measuring your metabolism at all.
Read that paper a lot closer and please report the other figures that are on there.
You are reading way too much into something that isn't that accurate.
BTW - you drink 16 ozs of water you just gained 1 lb of LBM and weight - and that formula would give you a different RMR figure.
That is exactly how inaccurate it can be.
Meaning to say - you've been on a diet and lost water weight - therefore your LBM has gone down, therefore your RMR per formula (not measurement) has gone down.
And I thought you said in another thread you were lifting.
That is not sedentary if you are referring to overall activity level.
If you mean sedentary on MFP and 1300 calories is your base Net eating goal but because of workouts you do actually eat more (which you should say that differently when describing how much you eat) - then fine.
Oh wow but in order to lose weight I do have to be eating 500 cals lesser than my RMR right?
No. You need to need eat less than your TOTAL calorie burn, which is not the same as RMR. At 550 kcal less than your total calorie expenditure, per day, you would lose 0.5kg per week.
That’s around 1800cals including my movement plus workout. So I should be eating 1.3k cals. That’s what I’m eating for now
This sounds more reasonable. How much weight are you losing on 1300 calories? Over the last 4-6 weeks, for example, what did you lose? Your real life data will give you the best idea of your true caloric needs.
I’ve lost 4kg in 1.5months
what exactly is the problem then??
You are losing aprox 1.5 lb per week.
If that is too fast for you then eat more - ie adjust your calorie intake upward.
If you are happy with OMAD, keep doing it.
I would suggest stopping measuring any other data than your calorie intake and your own weight -and adjust what you do accordingly.
Forget the rest.9
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