How much to eat?

dunge0n

I am 30, female, 5ft 8 and currently weigh 256 lbs.
According to the calculators my BMR is 1932, my TDEE is 2319 and to lose a lb a week I should eat 2048 calories. This was calculated with putting no exercise in.
First I never eat 2048 calories even on my bad days. I cannot eat that much food. Also, to me that sounds like A LOT of calories that I shouldn't be eating. I saw a nutritionist once and she gave me 1700 some calories with moderate exercise and I didn't lose much weight.
I am pre diabetic and have to watch my carbs. I am trying to get back on track but I can never figure out how much to lose and than after 2-3 weeks when I don't lose weight, I stop watching. I always lose 5lbs gain those back and stay around 250. I would really like to get out of it.

I'd appreciate any advice.

serindipte

Based on the stats you gave, you should be eating 1855 calories per day to lose an average a lb per week. Keep in mind that weight loss is not linear so that is an *average*, not a guarantee every week. Plus, in order to have the best results, be sure you are accurately tracking your calories using a food scale rather than measuring cups/spoons.

The above figure does not include exercise. If you do exercise, then you should enter that into MFP and eat back 50-75% of those calories.

Not to be mean but you can easily eat this many calories or you would not be here trying to lose weight.

1. http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

2. If you aren't already using one, get and use a food scale. Weigh all solids. Measuring cups/spoons are not accurate:
http://www.youtube.com/watch?v=JVjWPclrWVY

3. http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

4. http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think

ETA:
Do you still have your fitbit? What does it estimate your daily calorie burn to be?

eddiesmith1

with a TDEE of 2319 you need to be at 1819 to lose a pound a week, or 1319 to lose 2 pounds a week. Given your height and weight 2 pounds a week is an achievable goal IMO That is based on a sedentary lifestyle (which would be where MFP would start as well. If you exercise you will need to eat back at least 50% of the calories burned from that (since we mostly overestimate that burn without a HRM or more sophisticated device)

Just log everything that passes your lips as long as you eat at a deficit you will lose. 1 pound a week is 500 calories deficit a day, 2 pounds a week is 1000. Find the rate you are comfortable with weigh your food (don't measure really inaccurate) count everything (adding a couple of cloves of garlic to a recipe log it, having milk in your tea log it.... you get the idea)
If you are eating at a deficit you will lose, if you don't log carefully you will find it may not be working for you
As for Exercise all exercise helps spur loss start maybe by taking a half hour or one hour walk, walking is a great exercise i average 7-11 km a day

(I'm taller and older and I've been at a lower daily before exercise and have been losing at that rate - now that i am into a moderate overweight zone i am adjusting)

Edit - and the hardest part is the sticking with it, losing weight is an endurance race no a sprint. at your height weight i'm guessing you are looking to lose close to 100 pounds, that will atke you at least a year and a half to 2 years at 1-2 pounds per week (it probably took much longer than that to gain it) and you will need to adjust your tdee regularly as it goes down as you lose weight

dunge0n

I understand what you are trying to say. And I know exactly how I got here but I do log my food and I know it can be inaccurate so I always assume I have under logged my calories. While there are days I might eat around 2000 calories, it's not every day. I am stuck at the same weight for a year so I am obviously not over eating or I would be gaining.

Fitbit states that I should 2500. It's a rare day when I don't meet that. I am usually over. Just from running around doing all my chores with no additional exercise.

DrJenO

There is a wide range of eating that you can do without gaining, and a much narrower range at which you will lose.

You can overeat without gaining. You just won't ever lose.

Holly_Roman_Empire

with a TDEE of 2319 you need to be at 1819 to lose a pound a week, or 1319 to lose 2 pounds a week. Given your height and weight 2 pounds a week is an achievable goal IMO That is based on a sedentary lifestyle (which would be where MFP would start as well. If you exercise you will need to eat back at least 50% of the calories burned from that (since we mostly overestimate that burn without a HRM or more sophisticated device)

Just log everything that passes your lips as long as you eat at a deficit you will lose. 1 pound a week is 500 calories deficit a day, 2 pounds a week is 1000. Find the rate you are comfortable with weigh your food (don't measure really inaccurate) count everything (adding a couple of cloves of garlic to a recipe log it, having milk in your tea log it.... you get the idea)
If you are eating at a deficit you will lose, if you don't log carefully you will find it may not be working for you
As for Exercise all exercise helps spur loss start maybe by taking a half hour or one hour walk, walking is a great exercise i average 7-11 km a day

(I'm taller and older and I've been at a lower daily before exercise and have been losing at that rate - now that i am into a moderate overweight zone i am adjusting)

This is sound advice for you. And before someone comes in and says "don't eat under your BMR," you totally can at your weight. Just be sure to readjust every few pounds you lose.

eddiesmith1

if fitbit has the day at 2500 then 2000 would be the 1 pound rate, 1500 for 2 pounds. you may need to start at the lower to kick start things
but accuracy is the big thing

serindipte

I understand what you are trying to say. And I know exactly how I got here but I do log my food and I know it can be inaccurate so I always assume I have under logged my calories. While there are days I might eat around 2000 calories, it's not every day. I am stuck at the same weight for a year so I am obviously not over eating or I would be gaining.

Fitbit states that I should 2500. It's a rare day when I don't meet that. I am usually over. Just from running around doing all my chores with no additional exercise.

Opening your food diary would allow for more tailored input. Stuck for a year is a long time but congrats on not gaining! That means you've found your maintenance and need to drop beneath that in order to lose.

eddiesmith1

with a TDEE of 2319 you need to be at 1819 to lose a pound a week, or 1319 to lose 2 pounds a week. Given your height and weight 2 pounds a week is an achievable goal IMO That is based on a sedentary lifestyle (which would be where MFP would start as well. If you exercise you will need to eat back at least 50% of the calories burned from that (since we mostly overestimate that burn without a HRM or more sophisticated device)

Just log everything that passes your lips as long as you eat at a deficit you will lose. 1 pound a week is 500 calories deficit a day, 2 pounds a week is 1000. Find the rate you are comfortable with weigh your food (don't measure really inaccurate) count everything (adding a couple of cloves of garlic to a recipe log it, having milk in your tea log it.... you get the idea)
If you are eating at a deficit you will lose, if you don't log carefully you will find it may not be working for you
As for Exercise all exercise helps spur loss start maybe by taking a half hour or one hour walk, walking is a great exercise i average 7-11 km a day

(I'm taller and older and I've been at a lower daily before exercise and have been losing at that rate - now that i am into a moderate overweight zone i am adjusting)

This is sound advice for you. And before someone comes in and says "don't eat under your BMR," you totally can at your weight. Just be sure to readjust every few pounds you lose.

thanks - and I agree not eating below your BMR would be good advice to someone who only needs to lose a few poiunds or who is already in a normal zone, if you are obese though you will need to eat below it to lose at the faster rate at first, then adjust as you say

dunge0n

Just opened it up. I have only started again this week so there is data for the past three days for now.

dunge0n

thanks - and I agree not eating below your BMR would be good advice to someone who only needs to lose a few poiunds or who is already in a normal zone, if you are obese though you will need to eat below it to lose at the faster rate at first, then adjust as you say

Thank you for your advice. I think this is what I was really trying to figure out because every where I read it said not to eat below BMR but at or above just sounded like a lot of calories. At 256 according to my BMI I am in the obese category.

SueInAz

If you are honestly and sincerely doing what you need to do to lose weight and know exactly what you're eating and not able to maintain a weight loss, I would suggest seeing a doctor especially since you are pre-diabetic. There may be another issue that is interfering with your ability to lose weight such as your diabetic condition, your thyroid or even PCOS.

You might benefit most from a weight loss plan similar to Atkins which has you restricting carbs. Years ago my best friend was also pre-diabetic and at 5'1" weighed nearly 300 pounds. She wasn't a big eater at that point but she'd done the damage over the previous 15 years after her daughters were born. She lost about 130 pounds in a year and a half following Atkins on her doctor's advice. Everyone is different and loses weight differently. It's not always about calories in/calories out. You need to discover what is going to work for you.

dunge0n

If you are honestly and sincerely doing what you need to do to lose weight and know exactly what you're eating and not able to maintain a weight loss, I would suggest seeing a doctor especially since you are pre-diabetic. There may be another issue that is interfering with your ability to lose weight such as your diabetic condition, your thyroid or even PCOS.

You might benefit most from a weight loss plan similar to Atkins which has you restricting carbs. Years ago my best friend was also pre-diabetic and at 5'1" weighed nearly 300 pounds. She wasn't a big eater at that point but she'd done the damage over the previous 15 years after her daughters were born. She lost about 130 pounds in a year and a half following Atkins on her doctor's advice. Everyone is different and loses weight differently. It's not always about calories in/calories out. You need to discover what is going to work for you.

I went to the doctor. I have been tested for thyroid and PCOS. Thyroid was clear and even though nothing indicated PCOS, they still put me on metformin (fertility issues). I took metformin for 6 months, the doctor even suggested that insulin resistance may be stopping me from losing weight. It didn't resolve any issues and I got sick of taking that so I stopped a month ago. I am not on any medication right now. And while fertility wise something else might be wrong but weight can't be helping things any. I already have a child. I want to do this right and therefore want to get all my ducks in a row before I give it my very best effort.

I want to start with a calorie deficit before starting exercise. I have a bulging c5 (in the neck) so most exercises result in pain. I can walk and do combination walk/run. Anything that doesn't put pressure on the neck.

eddiesmith1

thanks - and I agree not eating below your BMR would be good advice to someone who only needs to lose a few poiunds or who is already in a normal zone, if you are obese though you will need to eat below it to lose at the faster rate at first, then adjust as you say

Thank you for your advice. I think this is what I was really trying to figure out because every where I read it said not to eat below BMR but at or above just sounded like a lot of calories. At 256 according to my BMI I am in the obese category.

I was in obese until quite recently and I'm 5'10 (I started in December at 224 - 196.2 this am so now just overweight - and so many things feel better because of it - I have watched my wife struggle for years too , she's focussed right now but like you has a long way to go and she also suffers maladies that are driven by her weight (bad knees and back particularly) - from experience as she gets to healthier weights those things begin to clear as well