Can someone please help me???

Babygyrl_4

Hello Fellow MFPers,

My name is Bette , I am new to this site and exciting about starting my journey to weight loss. I recently had my first child and as a result I gained weight and have been unable to get it off. After reading many of the success stories with MFP I decided to join. Over the weekend I was reading about TDEE and was able to determine mine by using one of the online programs. My question is now that I have found out my TDEE is 1791Cal/day should I be concerned with the amount of sugar, and sodium? I am limiting the amount of carbs and fats but I am not sure if I should only focus on not eating over the 1791 cals /day.

My TDEE is 2,238 -20%= 1791

heybales

You have the concept correct, if you indeed were honest with exercise and weekly amount to pick a level to start with.

Just so you are clear - your estimated TDEE was 2238.

Your deficit eating level is 1791.

You can decide if sugar is important, usually not since every fruit and vegetable has it in it, carbs in the end is all that matters for macros.

And you want to focus on eating 1791 daily, not "not eating over" - because 50 over is better than 100 below. it's a goal to reach - not miss.

SonicKrunch

personally I try to keep under 1000mg of sodium a day. I know 2000 is the recommended maximum, but that's just that, a maximum. If you cut out processed(packaged) foods and soups/breads you can keep this down without a doubt and I would recommend that.

As for sugar. Personally I try to keep away other than in fruit or naturally occurring places, but I've been known to have a McFlurry here and there

Babygyrl_4

Heybale, thanks for the clarification with TDEE and eating deficit, as for activities level I chose the light activity level. I was concerned about the sugar because I am now eating more fruits and veggies and noticed that total sugar level intake increases when I add my fruit. Sonic, as for sodium I am trying very hard to stay clear of processed foods as you stated..

tenis4life

I am also new to this site. I have been eating 1200 for over 4 weeks and I have only lost one pound. I do go over on the sugar because of fruit most of the time. I do not eat the extra calories due to exercise, so what am I doing wrong? I need to lose 25 lbs. I am a 65 yr. old woman.

heybales

Heybale, thanks for the clarification with TDEE and eating deficit, as for activities level I chose the light activity level. I was concerned about the sugar because I am now eating more fruits and veggies and noticed that total sugar level intake increases when I add my fruit. Sonic, as for sodium I am trying very hard to stay clear of processed foods as you stated..

So only 1-3 hrs of exercise on top of a 45 hr sedentary desk job/commute weekly?

That's Lightly Active.

Very true, sugar isn't useful to watch for most, because so many good things have lots of sugar. But it may help to confirm you eat it along with protein and fat in case you have problems with insulin spikes, dropping blood sugar too low, and making you feel hungry before it's really time to be.

heybales

I am also new to this site. I have been eating 1200 for over 4 weeks and I have only lost one pound. I do go over on the sugar because of fruit most of the time. I do not eat the extra calories due to exercise, so what am I doing wrong? I need to lose 25 lbs. I am a 65 yr. old woman.

So hopefully you selected 1 lb weekly weight loss goal - that's reasonable with 25 lbs to go.

So you blindly trusted the 1200 calories given to you without understanding why I'm betting?

Why wouldn't you log exercise, and also blindly trust the increased eating goal just as much?

If you are of the thought that bigger deficit is better - why don't you just stop eating and lose the weight faster?

As far as what may be wrong - you weighing all the food that goes in your mouth?
You weigh your body, weigh your food.

chevysharon01

I know what you mean. I am 63 and I think maybe our age is not helping us out much. I am new to this site, but if you don't mind I need some friends to help motivate me as I will them. Wanna be friends?

Babygyrl_4

I started walking for about an hours 3 times last week and wanted to repeat the same this week or even more since I am just starting. I need to build up my activity level since I have not exercised in a very long time. For that reason I chose lightly active not to mention I have not gone back to work yet since having my daughter

DanceswithWow

Hello babygirl_4

Your situation is not uncommon.. First off Im new also..but I also have experience with your plight...

I may differ a bit on some of the methodology as if you have just ahd a baby...Calories needs will not be the concern..as you are still producing a very powerful hormone that will inhibit your ablity to deweaponize unwanted body fat.. no matter how many calories you reduce..

the real task is to increase the counter hormone..Lipolytic enzyme..Thats the counter hormone to body fat..If you increase its potency, its rate of secretion, and volume.. when your child bearing hormone turns off your body fat will shrink like clock work..with out counting calories..

All you will need to do is resistance train 12 to 20 minutes at 50% intensity using 30% cardio/70% weights, calculate your baseline biometric of your metabolic need, measure your replenishment index once a week, and create a food energy plan...I know you may not know what this all is.. or does..

I recognize its not standard issue however it offers a better although different life force solution to a very common problem..

Unlike the calorie restrcition method You wont plateau, dead end, or continue to fight the behind the scenes of your body..
Every succes story given you have read is the result of the person finally accruing, secreting, and deploying a lipolytic enzyme count that triggers unwanted body fat to stand down..

Even then after the brutal amount of calorie back and forth of weight loss the skin refuses to cooperate..sagging and smoothes involves even more work.

Im just saying..the weight may go but the underlying residual still exists following the calorie maintenance and restriction way..

Hope this was help[ful..
I know i will probably get famed for what Im identfying fortunately I have 15 successful new know-how years of doing this to back it up my position.


questions? be happy to dialogue

Dances with Wow

heybales

I started walking for about an hours 3 times last week and wanted to repeat the same this week or even more since I am just starting. I need to build up my activity level since I have not exercised in a very long time. For that reason I chose lightly active not to mention I have not gone back to work yet since having my daughter

Ah, in the TDEE charts, walking only counts as half time since so low calorie burn.

So 3 hrs walking is 1.5 hrs weekly exercise in TDEE chart. So for sure Lightly Active.

Babygyrl_4

Yes agreed walking is a very low calorie burner but I have to start somewhere it has been a long times since I last exercised. Starting July 1, want to start going to the gym doing the elliptical for at least 30-45 mins 4-5 times a weeks

lizzysharpe79

I agree with the sodium comment regarding packaged foods; limit packaged, processed (and restaurant) foods and you don't even need to count your sodium. When eating "whole" foods i.e. fruits, veggies, meat there isn't (typically) added sodium and this is especially true when you cook your own meals. You can fully control sodium when you cook yourself. I personally don't like oversalted foods becasue it makes me retain water and who wants that extra weight!?

To burn calories, even if you're walking, try interval training. Walk at a moderate pace and then speed-walk to a point that feels challenging for 30 seconds to 1 minute then drop your intensity back down to recover. Keep repeating for the duration of your walk.

Best of luck!!! You CAN do it!!

heybales

Yes agreed walking is a very low calorie burner but I have to start somewhere it has been a long times since I last exercised. Starting July 1, want to start going to the gym doing the elliptical for at least 30-45 mins 4-5 times a weeks

Wasn't commenting on the exercise as being good or bad, but rather the need to select correctly if that is the exercise.

Now, since walking pace does max out basically (unless you switch to speed walking), eventually you'll get to point if only walking that doing that same max pace with less body weight actually means a reduction in fitness - if that's all that was done.

Of course, that can happen with anything - do the same pace lighter, you'll burn less calories and it's not a longer a workout for the cardio system, meaning no need to improve or actually an ability to reduce fitness and still handle the load given.

I'd suggest unless you want more chance for muscle mass loss, replace at least 3 of those future elliptical sessions with strength training to help retain muscle mass and actually transform your body.

Cardio is just going to give you a smaller version of current you. With fat where you don't want it, weak arms perhaps, ect.