Can someone point me in the right direction please?

squishy84

Hi All

I am hoping someone could please just point me in the right direction - I am really confused, and I'm really trying to shift weight (I'd like to drop about 20 - 25kg, maybe a bit more).

MFP has recommended that I eat 1200 cal a day (I am 28yrs, female, 1.6m/5ft3 and weigh 90kg/ 198lbs). I do at least one session of 30 Day Shred/ 30 Second Slim every day, some days a squeeze in two. I have a desk job, but walk to and from the office 5 days a week (about a 17min brisk walk each way).

My biggest area of confusion is that I just do not know what to eat/ how to eat etc - one minute it's stick to 1200, then it's forget cals, eat Slimming World's way, then it's eat Paleo, then its TDEE - 20% (I still don't understand that really?). and then I don't know whether to eat back the calories or not? I have to be honest and say that I am not exceptionally strict about logging meals - I do try, but sometimes I don't log in the evening, and sometimes things are estimated, so I really do want to start weighing things meticulously. I really want to do this properly, but I just feel like I don't know where to start - it feels like I've been given too many options and I don't know which one to take (I also have this niggling doubt in my mind about the 1200 cal thing purely because of how many people have said it's too low for them).

The scale has dropped by about 2kg over the last 6 weeks, and it's so frustrating It seemed like I lost weight quicker when I wasn't exercising (I've only been working out for about 5-6 weeks, before that I wasn't going out of my way to exercise). Even though the scale has hardly moved, I can definitely feel and see a difference in my body, but it's just very disheartening, and I would really appreciate it if you could offer any advice?

donjessop

I'm a rookie here but based upon what I have been reading perhaps you aren't eating enough calories. I checked the TDEE calculator at http://iifym.com/tdee-calculator/ and it said that you are expending 2890 calories per day (based on 1 workout per day). If you are only eating 1200 calories a day you are probably not doing your body any good because you are undereating, probably in the area of protein.

Based on the Institute of Medicine in the U.S., a person should be consuming 0.8 grams of protein per kilo, per day. This would mean that you should have at least 72 grams of protein per day. If you are an extremely active person this number needs to go UP, not down. Based on your activity level you may need more like 1.0 to 1.2 grams, meaning more like 90 - 108 grams of protein per day. (100 grams of protein equals 400 calories.)

The World Health Organization has said that we require a minimum of 32 grams of fat per day and that by the time you get to 2000 calories that number rises to 70 grams of fat. You need to eat fat to stay healthy. Many people avoid fat altogether but not all fat is bad. You need to find the good fats (monounsaturated or polyunsaturated) and eat some of those. (50 grams of fat equals 450 calories.)

The Institute of Health also recommends 130 grams per day of carbs. (130 grams equals 520 calories)

Therefore, at your weight, I think 1370 calories, with the proper mix of protein/fat/carb, would be the absolute lowest you should aim for, while at the same time eating back the calories that you burn. (Remember to adjust the numbers as you lose weight).

While I don't know what you are eating, I would take a good look at the makeup of the food and ensure that you are meeting your basic nutritional needs first and then I bet you will see some results.

But, most important of all, don't listen to just me. Read everything you can, including the outrageous extremists because there is a little bit of knowledge you can gain even from the edge, but concentrate on scientific journals and people who have studies and facts to back up their claims, not just "It worked for me and a friend".

Ninkyou

First, forget the dieting. Forget Slimming world, Paleo, Atkins... all of it. All you need to lose weight is a calorie deficit.

Calorie deficit = weight loss
Exercise = Fitness

Secondly, MFP vs. TDEE-20%. Either method will work when followed properly. If you follow MFP's method, eat at the goal provided. Think of the goal as a finish line and try to get to it every single time. Do not undercut. Since 1200 calories is the BARE MINIMUM a woman should be eating, make sure you are always at that 1200 line. If you exercise, MFP will tell you you've earned extra calories from it. That mean you eat those calories as well. So for example, you eat 1200 calories, and you burn 200 doing 30 day shred. 1200-200=1000. Your net calories at 1000 calories. But your goal is to net 1200. So you need to eat 200 extra calories to be back up to goal.

If you decide to follow TDEE-20%, I recommend using http://scoobysworkshop.com/calorie-calculator/ to figure it all out. TDEE is your Total Daily Energy Expenditure, which means, that is how many calories you need to consume to maintain your current weight. You take off 20% from the amounts given, after providing how much exercise you do. With this method, you DO NOT eat back any exercise calories, because your exercise has been included for you.

Third, back to the 1200 calories. 1200 calories is a hot topic around here. In alot of cases, it's just not enough. Some are able to function quite normally on it. But it's really dependent on your height and activity level. I personally started at 1200 because that's what MFP gave me. Although I did lose weight, I was NOT happy. I felt hungry all the time. I was what they call "hangry." So I chucked it out the window and upped my calories. I'm currently sitting at 1500 + exercise calories. When all is said and done, my MFP goal and TDEE-20% are pretty close in numbers. I have lost weight consistently every single week. I feel much happier. I have energy to do all of the activity I want to do.

Fourth, macros. Along with your calorie goal, you'll notice macro nutrients. Carbs, Fat, Protein, Sodium, Sugar. IMO, throw the sugar out. It's useless to track, because after a single piece of fruit you'll be over. It'll drive you mad. REAL sugar is counted in your Carbs. You don't need to track added sugar. I recommend changing that last macro to Fiber. So for the macros, I like to generally follow this pattern: Stay under Carbs & Sodium. Meet Fat. Go over on Protein & Fiber. Protein and Fiber will help you feel fuller longer. Too much sodium will make you retain water, and it shows on the scale. When you start watching your macros, you sort of naturally start eating less processed foods. At least for me I did. I started looking for lower sodium foods, breads with less carbs, etc. It's been an incredible learning experience. It kind of naturally stems from just fitting my daily food into those macros.

Fifth, don't do things half-assed. You want to lose weight, so put the work in for it. Invest in a digital food scale and measure your portions. Don't guess or estimate. You'll find after measuring that guessing is waaaaaaaaaaaaaaaay off. I found I was eating way more than I thought when I was estimating. So yeah, go get a $10-$15 scale from Target/Walmart.
Also, for exercise, think about investing in a heart rate monitor. I bought one and it was worth every single penny. A HRM will give you a more accurate calorie burn estimate than MFP or machine will. This will helpout ALOT when eating back those exercise calories.

And Sixth, Log religiously and 100% faithfully. Even if it's at the end of the night, do it. If you have a smartphone, there's an app for that. You can log as you go. Easy-peasy.


Good luck!

laserturkey

First, forget the dieting. Forget Slimming world, Paleo, Atkins... all of it. All you need to lose weight is a calorie deficit.

Calorie deficit = weight loss
Exercise = Fitness

Secondly, MFP vs. TDEE-20%. Either method will work when followed properly. If you follow MFP's method, eat at the goal provided. Think of the goal as a finish line and try to get to it every single time. Do not undercut. Since 1200 calories is the BARE MINIMUM a woman should be eating, make sure you are always at that 1200 line. If you exercise, MFP will tell you you've earned extra calories from it. That mean you eat those calories as well. So for example, you eat 1200 calories, and you burn 200 doing 30 day shred. 1200-200=1000. Your net calories at 1000 calories. But your goal is to net 1200. So you need to eat 200 extra calories to be back up to goal.

If you decide to follow TDEE-20%, I recommend using http://scoobysworkshop.com/calorie-calculator/ to figure it all out. TDEE is your Total Daily Energy Expenditure, which means, that is how many calories you need to consume to maintain your current weight. You take off 20% from the amounts given, after providing how much exercise you do. With this method, you DO NOT eat back any exercise calories, because your exercise has been included for you.

Third, back to the 1200 calories. 1200 calories is a hot topic around here. In alot of cases, it's just not enough. Some are able to function quite normally on it. But it's really dependent on your height and activity level. I personally started at 1200 because that's what MFP gave me. Although I did lose weight, I was NOT happy. I felt hungry all the time. I was what they call "hangry." So I chucked it out the window and upped my calories. I'm currently sitting at 1500 + exercise calories. When all is said and done, my MFP goal and TDEE-20% are pretty close in numbers. I have lost weight consistently every single week. I feel much happier. I have energy to do all of the activity I want to do.

Fourth, macros. Along with your calorie goal, you'll notice macro nutrients. Carbs, Fat, Protein, Sodium, Sugar. IMO, throw the sugar out. It's useless to track, because after a single piece of fruit you'll be over. It'll drive you mad. REAL sugar is counted in your Carbs. You don't need to track added sugar. I recommend changing that last macro to Fiber. So for the macros, I like to generally follow this pattern: Stay under Carbs & Sodium. Meet Fat. Go over on Protein & Fiber. Protein and Fiber will help you feel fuller longer. Too much sodium will make you retain water, and it shows on the scale. When you start watching your macros, you sort of naturally start eating less processed foods. At least for me I did. I started looking for lower sodium foods, breads with less carbs, etc. It's been an incredible learning experience. It kind of naturally stems from just fitting my daily food into those macros.

Fifth, don't do things half-assed. You want to lose weight, so put the work in for it. Invest in a digital food scale and measure your portions. Don't guess or estimate. You'll find after measuring that guessing is waaaaaaaaaaaaaaaay off. I found I was eating way more than I thought when I was estimating. So yeah, go get a $10-$15 scale from Target/Walmart.
Also, for exercise, think about investing in a heart rate monitor. I bought one and it was worth every single penny. A HRM will give you a more accurate calorie burn estimate than MFP or machine will. This will helpout ALOT when eating back those exercise calories.

And Sixth, Log religiously and 100% faithfully. Even if it's at the end of the night, do it. If you have a smartphone, there's an app for that. You can log as you go. Easy-peasy.


Good luck!

Excellent answer.

BernadetteChurch

Also, be realistic about your weight loss goals. Aiming for half a pound a week rather than 2 will give you extra calories to play with and make you less likely to fail.

tennileb

start by logging everything that you eat....every last bite. weight / measure all foods so the counts are accurate. I still can not eyeball most foods, measure and be sure. we eat more than we think.

all you will loose on fad diets is $$. Eat real food, limit processed foods, limit junk food...but no food is 100% off limits it's all about calories in and calories out.

Make friends with vegetables! they are the least calorie dense foods, so you can fill up without overloading calories.

2 kg over 6 weeks is good ! it's healthy sustainable weight loss.

HeidiCooksSupper

Calorie deficit = Weight loss
Exercise = Fitness

But too many forget or have more to learn about the third one which is

Well balanced diet = Health

A great way to learn about a well balanced diet is to start at the "Healthy Eating Plate" http://www.hsph.harvard.edu/nutritionsource/

squishy84

Guys thank you so much for your answers - I really appreciate it - sometimes the answers get so complicated and you made it really simple to understand.

Will invest in the digital scale - I have one of the old school things with the needle and I've realised that it's quite unreliable (it gives a good guide, but that needle is no where near accurate).

Thank you again for your help! x

Ninkyou

No prob

Now go forth, be merry, lose weight! :drinker: