Not tracking exercise in your MFP

bo_aumann
bo_aumann Posts: 2
in Health and Weight Loss
I'm 5.4, 32 years old, and 58 kilos. I'm trying to lose 3 kilos, and my calories per day are at 1200. I'm not losing much weight - it's taking months! Can I achieve better results safely by not inputting my exercise? In other words, still eat 1200 calories and do exercise- but not use it as points to eat more. I can't think of any other way to lose! Any ideas or feedback would be greatly appreciated.

Replies

  • _Zardoz_
    _Zardoz_ Posts: 3,987 Member
    It will take months you only have a very small amount to lose so it will be slow work. Yes you could not eat your exercise calories back but in all likelihood once you lose the weight and eat normally you'll put back on. Have a small deficit and some patience. As much as I despise the phrase with a hatred that cannot be measured 'Slow and steady wins the race'
  • Faye_Anderson
    Faye_Anderson Posts: 1,495 Member
    The weight is coming off, just slowly. If you aren't losing at 1200 calories I'd be tempted to say you aren't weighing and logging accurately. The way MFP is set up is that a deficit is already built in so you need to eat back exercise calories. At 58 kilos you are right in the middle of the healthy BMI range. Why not work on body composition instead of weight loss? Set your calories to maintenance and lift heavy :flowerforyou:
  • KarenJanine
    KarenJanine Posts: 3,497 Member
    With only 3 kg to lose you should be aiming to lose just 0.5 lb per week. It is normal for loss to be slow when you do not have much fat to spare. You may feel you want to get there quicker, but losing weight quickly will likely mean that a) you lose muscle mass along with fat; b) you regain weight just as quickly as you lost it once you increase your calories again.

    Change your MFP goals to lose just 0.5 lb per week. You should still be logging exercise and eating back exercise calories.
  • leodru
    leodru Posts: 321 Member
    I was having a similar issue and went to a dietitian. She did up my activity and height, weight etc and recommended that i eat at 2100 calories (with a 50%C, 25%F, 25%P mix) and recommended not to eat back calories as it was built into my caloric intake nut she put exercise into my daily allotment. Once i did that my weight started to move again. If your eating a reasonable amount of calories there is no need to eat back exercise calories if its already in your eating plan.

    I put your height, weight and age into this calculator and assume 22% body fat (i used BMI) and it says your BMR is 1343 and your TDEE is 1846. To lose weight you should be down 500 calories a day (3500 calories a week) basically that brings you to 1346 calories a day to lose a pound a week. You may want to look more closely at your macros. Your protein might be too low and fat content too high? I was also reduced to 25g of added sugar a day (fruits and milk sugar wasn't included with that 25g and it was considered ok for me). Anyways i'm not sure if that helps or not. Basic advice

    1346 calories a day
    about 85g protein a day
    37g of fat
    168g carb.

    But in the end I'm not expert its just what is working for me right now.

    http://iifym.com/tdee-calculator/

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