What actually matters in regards to weight loss?

Hannahp1402

Hi, I have been trying to lose weight for the past 6 weeks and have lost 17pounds, but its now slowing and even though I have managed to lose weight so far and have a very basic knowledge of weight loss I would really like to understand what actually matters when trying to lose weight. I eat 1400 calories per day, so count calories, but then I hear that you use energy from carbs and then they store as fat... or something like that? I am just basically asking for someone to explain what differs between sugar, carbs, fats and calories? How the body uses them and what accounts towards weight gain and loss and what I should be doing.

I don't know whether or not this a simple thing to do but really hoping someone can help me please

Thanks

Hannah

ironanimal

If you are in an overall energy deficit, you will not store fat. That is the most important thing.

Carbs aren't strictly necessary in a diet, but are invaluable to someone undertaking strenuous activity. Fats are important for hormone balance and vitamin absorbtion etc. Sugar, for all intents and purposes, is just a carbohydrate unless you have specific disorders, such as diabetes.

If someone tells you anything stores directly as fat, they have no idea what they're talking about.

CharleePear

WOW! You have lost 17lbs in 6 weeks?! That's amazing! I know that is some water weight there as you are starting the journey but congratulations. I personally believe everyone is different and you need to find what works for you. I have been told by so many its calories in and calories out, but I eat well into deficit and have hardly lost any weight, so for me this 'rule' is not true, I am still finding what works for me. Weight loss is not just what you do, it's how you think. Think about how awesome you feel when you eat well, what you are doing to help your body. Work out as much as you can, make sure to have rest days but when you work out try and work up a good sweat and raise your heart rate. Interval training and Circuits are great ways to work out that keep you on your toes. Don't be afraid to lift heavy weights, it does not make you bulk.

Look into what your TDEE is (google it) and minus 20% from that, this is the amount of calories you should be eating a day if you are wanting to lose. Slow weight loss is a good thing, it's easier to keep of rather than crashes in weight which can make you end up going back to old habits.

SezxyStef

Hi, I have been trying to lose weight for the past 6 weeks and have lost 17pounds, but its now slowing and even though I have managed to lose weight so far and have a very basic knowledge of weight loss I would really like to understand what actually matters when trying to lose weight. I eat 1400 calories per day, so count calories, but then I hear that you use energy from carbs and then they store as fat... or something like that? I am just basically asking for someone to explain what differs between sugar, carbs, fats and calories? How the body uses them and what accounts towards weight gain and loss and what I should be doing.

I don't know whether or not this a simple thing to do but really hoping someone can help me please

Thanks

Hannah

For me what's important is losing fat not muscle...so I eat enough protien and fat, lift heavy weights and keep a reasonable calorie deficet.

I eat food, I don't restrict anything.

Weight loss is about a calorie deficet period.

Carbs are important for energy...I get in enough as I have plenty of energy.

I don't care about the scale number, I care about BF% (back to weights and protien) and measurments (losing fat)

Hannahp1402

What I dont understand is what is the deficit and where is it coming from?

I am confusing this with move more eat less. so if I eat 1400 calories am I expect to burn them all of and more? I dont think that can be right?

Thanks for your replies so far

Hannah

ironanimal

You burn a certain number of calories just being alive (this is called BMR or Basal Metabolic Rate)* For me that number is about 2400~ a day. So, when you add in activity, you push that number higher. I work out at least 4 times a week, so I'm moderately active. This pushes my TDEE (or Total Daily Energy Expenditure) up to nearly 4000 a day.

Now, that means I burn about 4000 calories a day. So long as I eat less than 4000 a day, I will be in a deficit.

I usually eat about 2500, and allow myself a margin more if I'm especially hungry that day. So as you see, I'm in a deificit.

Hit the website below up and put in your stats. You should aim for a 500 calorie deficit if you have less than 50lbs to lose, up to 1000 if more. Mine is higher because I have a much bigger allowance initially than most people, and closely monitor my fat:muscle loss ratio.


*http://www.fitnessfrog.com/calculators/tdee-calculator.html

Hannahp1402

Thank you for that

I got 2041 which means I have a deficit of about 600 per day? so 600 x 7 = 3200 ? What does that equate to weight wise?

Sorry to keep going on at you!!

Thanks

Hannah

Hannahp1402

tdee 2041 and BMR 1804? Now I am confused again did I do it right the second time?

Thanks

SezxyStef

Thank you for that

I got 2041 which means I have a deficit of about 600 per day? so 600 x 7 = 3200 ? What does that equate to weight wise?

Sorry to keep going on at you!!

Thanks

Hannah

If you keep eating 1400 calories a day and don't do any exercise you will lose almost a lb a week.

BMR is what you burn during normal activity throughout your day....but that doesn't include exercise...just your regular day...walking to the bathroom, sitting on the couch, at your desk, standing at the register etc...

TDEE is the amount of calories you burn from everything including exercise.

To create a deficet for weight loss it is all about taking in less calories than you burn and you can do that without exercise. If you choose to do exercise than that creates an even bigger deficet which based on MFP methods you should eat back as you will not be eating enough to fuel your life.

So for you if you eat 1400 calories a day you will lose weight...add in exercise of lets say 500 calories a day and you are down to 900 calories net a day...it is not healthy to eat below 1200 for a woman and 1800 for a man. So eat some extra food. High calorie stuff if you aren't really that hungry.

ndj1979

Thank you for that

I got 2041 which means I have a deficit of about 600 per day? so 600 x 7 = 3200 ? What does that equate to weight wise?

Sorry to keep going on at you!!

Thanks

Hannah

3500 calories in one pound per fat.

you did your math wrong ..:) 6*7 = 4200 per week deficit, which is about 1.5 pound per loss per week. …

if you are starting to stall out after 17 pound loss you may have to adjust calories slightly….maybe come up to 1450/week? As you lose weight your metabolism will naturally slow and your body will want to hold on to more fat…

What kind of workouts do you do?

RllyGudTweetr

You might want to start here:

http://www.myfitnesspal.com/topics/show/975025-in-place-of-a-road-map-short-n-sweet

Hannahp1402

Oops. I am usually capable of my times table.... lol

I do insanity 3 times a week - I would like to do it more but I work 8-8 Monday to Thursday and I'm asleep on sofa half hour after getting home. I also walk 4 miles each day on Saturday and Sunday with my dogs.

Thank you for all of your help I understand much more now !!

Also one last question and I PROMISE not to ask any more questions..... What does sugar and fat have to do with it??? Do they really matter or is it just calories?

erickirb

Thank you for that

I got 2041 which means I have a deficit of about 600 per day? so 600 x 7 = 3200 ? What does that equate to weight wise?

Sorry to keep going on at you!!

Thanks

Hannah

BMR is what you burn during normal activity throughout your day....but that doesn't include exercise...just your regular day...walking to the bathroom, sitting on the couch, at your desk, standing at the register etc...

TDEE is the amount of calories you burn from everything including exercise.

No, BMR is what you would burn if you were in a comma, it doesn't include, sitting, eating, walking, standing etc. once you wake up you are already burning more than BMR.

SezxyStef

Thank you for that

I got 2041 which means I have a deficit of about 600 per day? so 600 x 7 = 3200 ? What does that equate to weight wise?

Sorry to keep going on at you!!

Thanks

Hannah

BMR is what you burn during normal activity throughout your day....but that doesn't include exercise...just your regular day...walking to the bathroom, sitting on the couch, at your desk, standing at the register etc...

TDEE is the amount of calories you burn from everything including exercise.

No, BMR is what you would burn if you were in a comma, it doesn't include, sitting, eating, walking, standing etc. once you wake up you are already burning more than BMR.

I stand corrected that should have read NEAT Nonexercise activity thermogenesis (NEAT) is the energy expended for everything that is not sleeping, eating, or sports-like exercise

RllyGudTweetr

Oops. I am usually capable of my times table.... lol

I do insanity 3 times a week - I would like to do it more but I work 8-8 Monday to Thursday and I'm asleep on sofa half hour after getting home. I also walk 4 miles each day on Saturday and Sunday with my dogs.

Thank you for all of your help I understand much more now !!

Also one last question and I PROMISE not to ask any more questions..... What does sugar and fat have to do with it??? Do they really matter or is it just calories?

Short version:

Fats (lipids) are necessary nutrients essential for organ function. They also greatly impact satiety derived from food - how 'full' you feel.

Sugar is a simple carbohydrate. Carbohydrates are not strictly necessary, but are often your body's quickest choice for conversion to energy; simple carbohydrates (sugars), in particular, can be very quickly metabolized into energy. When you've taken in more than your body needs for energy, your body will store them as fat - just like it will proteins or lipids.

tennisdude2004

This link should explain most of what your asking.

Happy reading.

http://www.bodyrecomposition.com/fat-loss/the-energy-balance-equation.html

Camiliaa201

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