Calorie cutting and exercise question?

MikeWanzuk

according to myfitnesspal I should cut 1000 calories per day to lose 2 pounds per week . That totals to 1500 a day. I want to lose 40 pounds, I am currently 215 leaving me at a 27.0 BMI for my height. I don't want to start going obese.

Should I cut 1000 calories or should I be cutting 750 calories and burning the 250 calories? I get very bored quickly so sticking to things is hard for me but even with a little gut that I have It makes me more depressed than my depression already has me.

Will I be or should I be losing 10 pounds per month using this method? I understand more exercise is the best option but I have social anxiety and I always feel self conscious about running, workout out or even being in public.

erickirb

For starters with only 40lbs to lose you should not aim to lose more than 1.5lbs/week, essentially so most of your weight loss comes from fat, with minimal muscle loss. That said if you set your goal to lose 1.5 lbs/week, 750 cals deficit/day, and exercise and burn 300 cals you get to eat those calories back to keep your deficit at 750 cals.

Just follow MFP, assuming you pick the correct activity level and weight loss goal it is a great starting place. If you end up losing slower or faster than expected adjust your cals up or down accordingly.

marissanik

Please try to read into what BMR is and TDEE. I wouldn't advise you to use MFP's settings, but use custom numbers and calculated totals.

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

beckytcy

I know that you want to lose weight quickly but I would highly recommend aiming to lose 1 pound per week instead. You said you have a hard time sticking to things and feeling hungry (which you definitely will be with a 1000 cal deficit) will make it much more difficult to feel motivated. In addition cutting calories can make depression worse. Food is a great comfort for many people and carbs are converted to seratonin as they are digested. Finally, you should try to think of this as a sustainable lifestyle change rather than a "diet." You want to make nutritional changes that you will continue for years to come. Slow and steady wins the race. Good luck!!!

rsclause

I was at a similar place, got as high as 228 lbs. and started making some changes. Although I started losing before MFP my "Gut" hadn't changed much. I got the fit bit and Aria scale at christmas, joined MFP and got serious about exercise & diet. Thats when I really saw results and I feel great. The gut is gone along with insomnia and snoring. I even ran a half marathon last week.

Go for the 1.5 lbs. per week. Slow and steady wins this race. Exercise really helps but eat back those calories. I seem to lose as much or more when I eat slightly under my deficit goal vs way under. Log everything and it will work! I am living proof. Its a lifestyle change not a diet this time.

sheltol

You weight loss will come with the proper balance of a calorie deficit and calorie burn. If you over do it you may initially drop the weight quickly but you risk having issues and keeping it off down the road.

Calorie calculators all use estimates and you essentially need to try to find a baseline at first. So typically my group would recommend eating 2200 cals combined with a 30-50 min workout 5-6 days a weeks. Monitor it for 2 weeks and see where you are at. Your body need a good clean supply of protein, carbs and fat to help repair muscle and replenish glycogen for your workouts.

1-2 lbs a week is average. You can lose more, everyone is different. However you are the one who knows whether it was done responsibly or not. Best of luck with your fitness goals.

Btw. I work out at home. Might be a good option for you if you arent already.

TeaBea

according to myfitnesspal I should cut 1000 calories per day to lose 2 pounds per week . That totals to 1500 a day. I want to lose 40 pounds, I am currently 215 leaving me at a 27.0 BMI for my height. I don't want to start going obese.

Should I cut 1000 calories or should I be cutting 750 calories and burning the 250 calories? I get very bored quickly so sticking to things is hard for me but even with a little gut that I have It makes me more depressed than my depression already has me.

Will I be or should I be losing 10 pounds per month using this method? I understand more exercise is the best option but I have social anxiety and I always feel self conscious about running, workout out or even being in public.

Calorie deficit can come from less food or more exercise or a combination.....it's up to you.

What is sustainable? Is eating 1000 calories less everyday something you can keep up? Will you binge or gain weight back? This happens a lot with really restrictive diets. 2 pounds a week sounds pretty aggressive for 40 pounds to lose.

Part of the reason I exercise is to maintain lean muscle mass.....I can't do that with a large calorie deficit. I make exercise about fitness and health....not just burning calories.