I think I've got the gist... Did I get this right?

calmlywilde

TDEE: 2124
TDEE -20%: 1699
My goal is 170lb, which is bodyfat around 30%. I’d really like to do this before Feb 2014 (about 6lb/month).

I'm a stay at home mum, so spend my day holding a clingy 25lb baby, cooking, cleaning, mowing lawns, the odd casual stroll etc. Not incredibly active, but not a total couch potato.

Have been watching what I eat for a few months and dropped over 30lb (yay!). I've been stalled for a couple of months so joined the team at MFP (yay!).

So I'm writing EVERYTHING down and started to add in some exercise - doing 30 Day Shred currently. I'd be interested in trying some heavier strength training, but equipment is an obstacle, so will start with bodyweight exercises (any suggestions on workouts/how to transition for a total newbie MUCH appreciated!)

I guessed my calorie goal at 1600 and I'm not eating back exercise calories (mostly). I generally struggle to eat my daily allowance and have been adding in protein shakes to top up (apart from the odd day when I drink a whole bottle of wine.. oops). As an aside to anyone reading my diary, after having my gallbladder out, I really can't tolerate carbs anymore. I plan to slowly reintroduce them, but have been told by my Doc that this will probably be a year or two away, if at all.

So, seeing as I’m a newbie to this…

Are there any glaring mistakes in my calculations or anything else I have missed?

Do I need to ensure I eat all my daily cals? Is the increase to 1700 cals going to make much of a difference either way?

Should I be eating back my exercise calories? Or is it not really necessary for the little bit I do?

Sorry to sound so anal about it, but after a few months of trying all the stupid "miracle" weight loss ideas, I want to get it right!

EmmaOnTrack

Will be interested to see responses to this.

I'm feeling like I'm losing at such a ridiculously slow rate (just on 4kgs in 9 weeks) despite doing all the right things...perhaps I need to take the plunge and up my cals from 1300 (was at 1200 and upped them about 3 weeks ago with no real result).

It's so counter-intuitive, I'm eating HEAPS as it is.

S0nsh1ne

You are doing a great job. Yes eat at least your goal calories every day and exercise calories. 6 lbs per month is crazy optimistic. Good luck.

S0nsh1ne

Emma cant give suggestions with no info but you are not giving us any info to work with

calmlywilde

6 lbs per month is crazy optimistic.

Thanks S0nsh1ne. I'm ever the optimist!

What do you think would be a more realistic goal?

FindingAmy77

I am unsure about this eating your calories back thing too. I am also following weight watchers but do this to keep track of other things like protein, sugars, sodium, etc. According to WW"s I am right on track with my food. It makes sense that an active body needs more food, but I wont go over my points just to do that. I am trying to make both plans work by eating a rounded out diet and adding in filling foods like fiber and lean proteins. It looks like you are doing good. Try to make your housework into a workout too. Look up begginers yoga or chris Freytag 10lb challenge yoga. That is great to start out with for strength. Get some can goods if you don't have weights and do some reps. I picked up some twenty dollar resistance bands and found tons of workouts you can do. THey mimmick just about every machine at a gym. LIft that baby up a few times when you are on your back for weights. He will think its fun and its a workout too. I used to do that with my babies. You can also split up your cardio into three sets of ten minutes each day or more if you are pressed for time. THis is why I love youtube. It has good ideas.

calmlywilde

Thanks loseweightwit - I've just found youtube's exercise vids and they're fab! My girl is clingy atm so I try to do a vid or two while she's asleep

EmmaOnTrack

Emma cant give suggestions with no info but you are not giving us any info to work with

Sorry.

SW: 164lbs (74.5kgs)
CW: 155lbs (70.5kgs)
GW: 140lbs (63.5kgs)

I'm 5"5.

Exercise mix of cardio/strength for 20-60mins, six days a week (the 20min days are 30DS, the rest are cycling or at the gym on the eliptical and free weights).

I try to eat 1300 cals a day but only eat back my exercise cals if I'm really starving (which rarely happens). Have only been over my cals 3 times in the 9 weeks.

I think it's either too few cals or the vodkas I have at the weekend (keeping within cals though) slowing down my metabolism.

Very frustrating.

EmmaOnTrack

TDEE: 2124
TDEE -20%: 1699
My goal is 170lb, which is bodyfat around 30%. I’d really like to do this before Feb 2014 (about 6lb/month).

I'm a stay at home mum, so spend my day holding a clingy 25lb baby, cooking, cleaning, mowing lawns, the odd casual stroll etc. Not incredibly active, but not a total couch potato.

Have been watching what I eat for a few months and dropped over 30lb (yay!). I've been stalled for a couple of months so joined the team at MFP (yay!).

So I'm writing EVERYTHING down and started to add in some exercise - doing 30 Day Shred currently. I'd be interested in trying some heavier strength training, but equipment is an obstacle, so will start with bodyweight exercises (any suggestions on workouts/how to transition for a total newbie MUCH appreciated!)

I guessed my calorie goal at 1600 and I'm not eating back exercise calories (mostly). I generally struggle to eat my daily allowance and have been adding in protein shakes to top up (apart from the odd day when I drink a whole bottle of wine.. oops). As an aside to anyone reading my diary, after having my gallbladder out, I really can't tolerate carbs anymore. I plan to slowly reintroduce them, but have been told by my Doc that this will probably be a year or two away, if at all.

So, seeing as I’m a newbie to this…

Are there any glaring mistakes in my calculations or anything else I have missed?

Do I need to ensure I eat all my daily cals? Is the increase to 1700 cals going to make much of a difference either way?

Should I be eating back my exercise calories? Or is it not really necessary for the little bit I do?

Sorry to sound so anal about it, but after a few months of trying all the stupid "miracle" weight loss ideas, I want to get it right!

Do you have a link to the calculator you used please?

calmlywilde

Here you are darling..!

http://www.1percentedge.com/ifcalc/

You can either set it at sedentary and log all your exercise on top or estimate your activity into a catergory (this is where I get confused!)

I've read soo many threads about not eating enough stalling your loss that I'm paranoid! I can easily eat one meal a day, but still don't lose

Gonna give it a month or so of eating a bit more and see how I go. Then again, after starting the Shred, I've lost inches not pounds - oh I forgot, you're a kiwi too - centimetres not kilograms! Makes me wonder if the weight thing is a bit of a crock!

EmmaOnTrack

Here you are darling..!

http://www.1percentedge.com/ifcalc/

You can either set it at sedentary and log all your exercise on top or estimate your activity into a catergory (this is where I get confused!)

I've read soo many threads about not eating enough stalling your loss that I'm paranoid! I can easily eat one meal a day, but still don't lose

Gonna give it a month or so of eating a bit more and see how I go. Then again, after starting the Shred, I've lost inches not pounds - oh I forgot, you're a kiwi too - centimetres not kilograms! Makes me wonder if the weight thing is a bit of a crock!

Why thank you m'dear. I'll have a play.

Yeah, the reduction of one's personal person is quite motivating even if the numbers don't change...but I'm not seeing many cms falling off lately either. Then again, I'm an impatient thing at the best of times. Apparently it wont happen overnight (as our Rach would say). :bigsmile:

calmlywilde

But it will happen! (Dunno if i trust her though - she used to spend a LOT of time eating Trumpets!)

I think its really the exercise bit that's tripping me up. Should I be sedentary and log my exercise? Or lightly active and not eat back my exercise cals? Or am I actually moderately active?

Bah! This fitness stuff is confusing.. :noway:

herblackwings39

If you're going with TDEE you'd set your calorie goal to 1699 or 1700 and not eat back exercise calories since it's usually figured in. Most of the calculators have a little chart 1-3 hours a week is lightly active, etc so you can pick the appropriate level.

donjessop

calmlywilde: Make sure that you have the proper balance of nutrients. The Institute of Medicine says that you should have 0.37 grams of protein for every pound. Therefore you should be consuming at least 74 grams per day. (This is recommended daily allowance and you are free to go higher, but I wouldn't go lower.)

Should you eat back your exercise calories? While most people will tell you "Yes" the real answer is that it depends. Ensure that your NET calories for the day is at least 1200 calories (maybe a little more to be safe) and things should be good. Your net calories would be your calorie intake minus the calories you burned during exercise.

Eat 5 - 6 times a day, keep your sodium intake below the recommended and drink plenty of water and the weight will drop off. Remember that a pound of fat is approximately 3500 calories, so in a week you have to eat 3500 fewer calories than your TDEE indicates or 500 calories a day. 6 lbs per month is an aggressive goal but can be done. Just make sure that your NET calories doesn't drop below 1200.

j6o4

If you're going with TDEE you'd set your calorie goal to 1699 or 1700 and not eat back exercise calories since it's usually figured in. Most of the calculators have a little chart 1-3 hours a week is lightly active, etc so you can pick the appropriate level.

^This, you don't eat back exercise calories if you do TDEE method..

calmlywilde

you should be consuming at least 74 grams per day. (This is recommended daily allowance and you are free to go higher, but I wouldn't go lower.

Because I can't eat carbs, I have to eat more protien and fat. If you have a look at my diary, you'll see I eat around 150/day

thanks herblackwings and j6o4 for clarifying the eating-back-calories thing - much appreciated! It can be such a minefield trying to work out which way to do things!

S0nsh1ne

Lol abt vodkas, i would think too few cals with your exercise regiment

Emma cant give suggestions with no info but you are not giving us any info to work with

Sorry.

SW: 164lbs (74.5kgs)
CW: 155lbs (70.5kgs)
GW: 140lbs (63.5kgs)

I'm 5"5.

Exercise mix of cardio/strength for 20-60mins, six days a week (the 20min days are 30DS, the rest are cycling or at the gym on the eliptical and free weights).

I try to eat 1300 cals a day but only eat back my exercise cals if I'm really starving (which rarely happens). Have only been over my cals 3 times in the 9 weeks.

I think it's either too few cals or the vodkas I have at the weekend (keeping within cals though) slowing down my metabolism.

Very frustrating.