Losing the last 30 lbs 1200cal mfp question

livehealthier1

Okay here it goes losing the last 30 lbs I know is a challenge because Im trying to do it now. My question is if you are set at 1200 cal per day and you need to have a 3500 deficit per week to lose 1 lb am I not correct you have to have a 500 deficit each day to accomplish this. Does this mean actually if you are not burning the 500 cal during exercise then the intake of calories would have to be around 700....which is way to low even if you want to do according to MFP of .5lbs per week you have to have a deficit of 250 per day which is 950 cal per day which is low. How should this be accomplished? I have been doing 1200 cal per day since day one which was over 1 year ago.

psuLemon

Mfp is designed to eat back exercise calories.. so if you burn 500, you est it back since the deficit is already set. The issue with eat 1200 and burning 500 is that you essentially give your body 700 calories to function off of. This can cause issues over time such as; muscle loss, lower metabolic rate, and malnutrition (pending you dont have metabolic issues).

Honestly, your goal should be 1 lb per week at this point and you should eat back exercise calories or figure out your estimated tdee. Most women I know est 1700 to 2100 calories during weight loss. Additionally, I recommend concentrating on weight training as you will see greater changes in your body.

psuLemon

One last note, if you do up your calories, do it slowly.. its likely your resting metabolic rate has decreased due to a year of calorie suppression. Also, if you want feedback on your diary make it public.

flumi_f

At 1200cals daily most everyone is at a deficit.

Find out how high your TDEE is at a sedentary level or set MFP to maintainance and see what it gives without exercise. That number + daily exercise is what your body would need subtract your 500cals from that and you have your deficit.

Don't go too low, as often weightloss stalls, if you are not consuming enough cals.

Example:

My TDEE at lightly active level (daily life without workouts for me) 1700cals.
So at 1200 + exercise cals I would achieve a 500cal/day deficit and should lose about 1lb per week.
This actually works for me too, so my math can't be that off. I'm about 15lbs away from my goal and still losing consistently.

Muddy_Yogi

You really should read this:

http://www.myfitnesspal.com/topics/show/1175494-a-guide-to-get-you-started-on-your-path-to-sexypants?hl=sexypants&page=2#posts-18427313

ANd you don't have to wait to up your calories....

ILiftHeavyAcrylics

Your 500 calorie deficit is built into your calorie goal. If you exercise you should eat back those calories.

So when I was losing weight my calorie goal was 1420. If I burned 300 calories with exercise I'd eat 1720.

Many people eat back half since they find MFP's estimate to be off. It was perfect for me, however, and I generally ate back all of them.

ILiftHeavyAcrylics

You really should read this:

http://www.myfitnesspal.com/topics/show/1175494-a-guide-to-get-you-started-on-your-path-to-sexypants?hl=sexypants&page=2#posts-18427313

ANd you don't have to wait to up your calories....

And this.