Advice needed badly
Big_Beanz
Posts: 14 Member
I am 371 lbs 6'2" male and MFP states that to lose 2 pounds a week my calorie goal should be 2420. This in itself supposedly is still too many calories for the average male. I think its 2200. The thing is that I can eat only 2200 calories and feel fine but I do rougly 5000 steps a day now and play basketball about 1 to 2 hours a day which suppossedly take up around 1000 to 1500 calories a day. My calorie goal gets boosted up by that much. After eating small for breakfast and lunch for instance yesterday by the time dinner came around after my walk and basketball i still had only eaten maybe 1000 calories. dinner was about 700 calories. So in total i ate about 1800 calories but burned roughly 1300 calories leaving me with a net calorie of 500. Should i maybe not exercise as much, eat more, what to do MFP. I wanna drop to 350 before school starts August 18. So thats a month. Thats 5 pounds a week? Is it feasible. What calorie goal should I do and what exercise should I do. Is my playing basketball for one hour really 1000 calories??
Much needed advice please
Much needed advice please
0
Replies
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Congrats on starting! Your goal of eating 2200 is perfect for your height and weight. For some bizarre reason, MFP tells you to then eat more when you exercise. I ignore that. I went from 332 to 225 in 2 years (107 lost!!!) by eating 1900 cals and exercising 30-35 minutes per day.....male 6'1". If you stick with it, you will succeed! Add me as I'd love to cheer you on!0
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... For some bizarre reason, MFP tells you to then eat more when you exercise..
That "bizarre" reason is because MFP has calculated a deficit into your calorie goal so you would lose weight if you didn't exercise. When you exercise you are therefore creating a larger deficit than is required for sustainable weight loss.
OP, it is not recommended for anyone to be losing more than 2 lbs per week . So no, 5 lbs per week is not feasible and would not be advised.
As a rule of thumb, the following weekly targets would give a balance between minimizing these negative side effects and seeing a reasonable weekly weight loss:
More than 75 lbs: 2 lbs/week
40-75 lbs: 1.5 lbs/week
10-40 lbs: 1 lb/week
Less than 10 lbs: 0.5 lb/week
(taken from: http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets)
I highly recommend reading this post and the linked posts within it: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants0 -
Well Ive read that 1% of your body weight in week is most definately healthy and for people my weight who are well overweight that up to 2% of your body weight is healthy in a week. For me that would be 3.7 to 7.4 lbs.. 5 is in the middle there and I exercise rougly 1 hour to 1 and half hour a day which burns for a person my size a lot of calories.. Should i just continue eating like a pig and working out the same to keep that net goal of 2420 calories..0
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Well Ive read that 1% of your body weight in week is most definately healthy and for people my weight who are well overweight that up to 2% of your body weight is healthy in a week. For me that would be 3.7 to 7.4 lbs.. 5 is in the middle there and I exercise rougly 1 hour to 1 and half hour a day which burns for a person my size a lot of calories.. Should i just continue eating like a pig and working out the same to keep that net goal of 2420 calories..0
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Everything I've learned in 2 years. I know it's a lot of info, start with the bolded first.
Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice.
-Wayne Dyer
It's about moderation not deprivation. There are no good/bad foods, only bad eating habits. Do or do not, there is no try. You have to want it, you have to work for it, you have to realize that only you can do it.
Read these:
http://www.myfitnesspal.com/topics/show/1346163-change-your-mindset
http://www.myfitnesspal.com/topics/show/819925-the-basics-don-t-complicate-it
http://www.myfitnesspal.com/topics/show/1235566-so-you-re-new-here?hl=so+you're+new+here
http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think
http://www.myfitnesspal.com/topics/show/1217573-so-you-want-to-start-running
http://www.myfitnesspal.com/topics/show/974888-in-place-of-a-road-map-2k13
TL:DR the link right above this one then ->http://www.myfitnesspal.com/topics/show/975025-in-place-of-a-road-map-short-n-sweet
Excuses??? http://www.nerdfitness.com/blog/2014/06/02/the-no-excuses-play-like-a-champion-challenge/
If you have 75+ lbs to lose 2 lbs/week is ideal
If you have 40-75 lbs to lose 1.5 lbs/week is ideal
If you have 25-40 lbs to lose 1 lbs/week is ideal
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal
If you have less than 15 lbs to lose 0.5 lbs/week is ideal0 -
I agree with MFP. I would eat about 2500 calories and do more steady cardio like swimming and cycling in addition to walking.
I would play basketball a couple of times a week but focus more on weight loss.0 -
lots of links will read those now.. Please keep advice coming..
http://www.myfitnesspal.com/food/diary/Big_Beanz
PAST 3 days of tracking please check them if you have time0 -
Everything I've learned in 2 years. I know it's a lot of info, start with the bolded first.
Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice.
-Wayne Dyer
It's about moderation not deprivation. There are no good/bad foods, only bad eating habits. Do or do not, there is no try. You have to want it, you have to work for it, you have to realize that only you can do it.
Read these:
http://www.myfitnesspal.com/topics/show/1346163-change-your-mindset
http://www.myfitnesspal.com/topics/show/819925-the-basics-don-t-complicate-it
http://www.myfitnesspal.com/topics/show/1235566-so-you-re-new-here?hl=so+you're+new+here
http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think
http://www.myfitnesspal.com/topics/show/1217573-so-you-want-to-start-running
http://www.myfitnesspal.com/topics/show/974888-in-place-of-a-road-map-2k13
TL:DR the link right above this one then ->http://www.myfitnesspal.com/topics/show/975025-in-place-of-a-road-map-short-n-sweet
Excuses??? http://www.nerdfitness.com/blog/2014/06/02/the-no-excuses-play-like-a-champion-challenge/
If you have 75+ lbs to lose 2 lbs/week is ideal
If you have 40-75 lbs to lose 1.5 lbs/week is ideal
If you have 25-40 lbs to lose 1 lbs/week is ideal
If you have 15 -25 lbs to lose 0.5 to 1.0 lbs/week is ideal
If you have less than 15 lbs to lose 0.5 lbs/week is ideal
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Well Ive read that 1% of your body weight in week is most definately healthy and for people my weight who are well overweight that up to 2% of your body weight is healthy in a week. For me that would be 3.7 to 7.4 lbs.. 5 is in the middle there and I exercise rougly 1 hour to 1 and half hour a day which burns for a person my size a lot of calories.. Should i just continue eating like a pig and working out the same to keep that net goal of 2420 calories..
Don't worry about the all-too-often-copy-pasted info about what you can "safely" lose - the problem with that chart is it stops at 75 pounds to lose and doesn't keep going. Don't worry about how much you're losing every week - go by how you feel, but know that right now it would be very difficult for you to undereat on any reasonable calorie target. If you're feeling hungry all the time, be a bit less aggressive with your calorie target, but hitting around 2400 calories should be fine as long as you stick with satiating foods. Just my $0.02, but I would aim for around 2400 gross calories for a bit and see how you feel. The key is to find something that you can stick with for the next year or so, and that means if you aren't happy with something about your diet, look to make changes while maintaining your calorie deficit. But don't worry about eating too little for now - get 2000-2400 calories, try to hit your protein macro and don't worry about it.0 -
I try to cycle on the days I dont play basketball. The basketball is my exercise I feel at least. It is something i enjoy doing and I get a workout from. Is it not beneficial to weight loss?0
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Eat enough to fuel your activity. 5lbs per week is too much. Rapid weight loss puts stress on your internal organs, kidney failure and gallstones are just two examples of potential complications from sustained undereating. I have gallstones, trust me, you do not want to develop issues with your gallbladder. Stick to 2lb per week, its the industry standard for the max healthy weightloss rate. Eating at deficit of larger than 1000 calories per day over a sustained period of time (usually months) can also lead to metabolic syndrome, muscle loss, nail & hair deterioration, etc.
Bottom line: food is fuel. Eat enough especially if you arent hungry and if you are active.0 -
... For some bizarre reason, MFP tells you to then eat more when you exercise..
That "bizarre" reason is because MFP has calculated a deficit into your calorie goal so you would lose weight if you didn't exercise. When you exercise you are therefore creating a larger deficit than is required for sustainable weight loss.
OP, it is not recommended for anyone to be losing more than 2 lbs per week . So no, 5 lbs per week is not feasible and would not be advised.
As a rule of thumb, the following weekly targets would give a balance between minimizing these negative side effects and seeing a reasonable weekly weight loss:
More than 75 lbs: 2 lbs/week
40-75 lbs: 1.5 lbs/week
10-40 lbs: 1 lb/week
Less than 10 lbs: 0.5 lb/week
(taken from: http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets)
I highly recommend reading this post and the linked posts within it: http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants
It may not be advised but if it happens.....it happens.
Great Advice on the Sexy Pants Thread. I wish the Mods would make that a sticky topic.
OP, I am not sure when you started but so far you have the right idea. At your current weight I wouldnt worry too much about the difference between 2200 calories and 2400 calories. Either way you should be at a deficit. If you feel full at 2200 GREAT! Some days if you feel tired or just are really really starving bump it up to 2400 cals.
Another thing to keep in mind that I didnt see the sexy pants thread address is that as the weight does come and keeps coming off that you need to reevaluate yourself and adjust your intake / calorie burn accordingly. For that Scooby has created a Fat Loss Plateau Calculator. This is also especially useful for those that have been losing and hit that "weight loss plateau"
http://scoobysworkshop.com/fat-loss-plateau-calculator/
The tool is just a tool. Its not written in stone and if you input your data in and for some reason it doesnt work out perfectly, dont worry. Dont be afraid to play around with the numbers (the tool said I could eat 2348) and be at my goal weight of 205lbs in 50 months. Be flexible and dont get discouraged if you dont meet that 350lb goal by the time you want. Just keep at it and before you know it youll be at 300 and already have forgotten about 350.
ETA: The calculator can also be used for bulking. For other people. I selected that option and it gave me a warning that my BMI was already a bit high. :grumble:0 -
I try to cycle on the days I dont play basketball. The basketball is my exercise I feel at least. It is something i enjoy doing and I get a workout from. Is it not beneficial to weight loss?
Play ball and have fun man. Don't make this harder than it needs to be. Aim for something like 2000-2400 calories per day and get sufficient protein, play as much ball as you want and try to stay active. If you find yourself going hungry or lacking energy, reassess your plan. Weight lifting is a great thing to get into as well. You don't need to go to an extreme of trying to cycle 6 hours a day while eating 600 calories (please don't do this), but 2400 gross calories with some recreational sports and maybe a bit of walking/cycling? That sounds great to me.
The important thing is to try and get yourself into a routine that you enjoy and that you can sustain, as you're going to have at least a year or two of cutting weight ahead of you. People always want to focus on optimizing macros, calories, workout routines and the like, but don't forget about your own happiness on a particular routine as that's incredibly important. If you're going to keep this up for 1-2 years, you need to enjoy what you're doing and it should not feel like a chore or otherwise make you feel miserable.0 -
There's not a huge difference between 2420 calories and 2200 calories per day -- that's an extra 1540 calories per week, so the most you'd lose is an extra 0.5 pound per week if you hit 2200 every day. I honestly wouldn't worry too much about it, because you'll still lose at a decent rate at 2420.
Here's the argument for picking the higher target...
Weight loss is going to take you a long time, and you're going to have to lower your calorie target more than once during your journey. If you can lose weight at a higher number for awhile, take advantage of it. It'll help with adherence at the beginning, which is the #1 thing you should be concerned about. It's not about trying to find how low you can go in the short term, it's about finding the "sweet spot" that you can stick to for the next six months until you can drop your target lower.
This part of the argument applies more to people who want to start with ridiculously low calorie targets, which isn't you at this point, but...if you start off at the lowest number of calories you can stand, what would you do when you have to drop your target? You can't live on air and salad greens. It's okay to give yourself some breathing room when you first start out in consideration of your future self.0 -
I am more asking about what to do when i eat like 2000 calories and burn 1300 calories and have a net of 700. Do i eat back up to 2000 calories or jus continue on.0
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I am more asking about what to do when i eat like 2000 calories and burn 1300 calories and have a net of 700. Do i eat back up to 2000 calories or jus continue on.
When I said 2200-2400 calories, I was talking total calories. I would use that as your target and don't eat back exercise calories for now. If you decide to do a 6 hour cycling tour or something extreme like that, then sure eat a bit more on that day, but generally speaking I would not worry about your net calories if you're eating 2200-2400 calories per day and doing recreational exercise.0 -
I am more asking about what to do when i eat like 2000 calories and burn 1300 calories and have a net of 700. Do i eat back up to 2000 calories or jus continue on.
When I said 2200-2400 calories, I was talking total calories. I would use that as your target and don't eat back exercise calories for now. If you decide to do a 6 hour cycling tour or something extreme like that, then sure eat a bit more on that day, but generally speaking I would not worry about your net calories if you're eating 2200-2400 calories per day and doing recreational exercise.
I tend to agree. I would add that maybe on the days that you net something like 700 it wouldn't hurt to try and get that number up to around 1200 or so just to ensure you don't binge. The weight loss thing is a long road and the key is making it sustainable.0 -
You have a lot of weight to lose. Honestly, I think that as long as you aren't feeling hungry, deprived, cranky, etc., and are still seeing a loss, then just keep doing what you're doing. I don't know if you could actually sustain a 5 pound per week loss and whether you'd actually be happy with the results if you could. Ever see one of the "Biggest Loser" type shows? The ones where they end up with yards of loose skin at the end? You don't really want that to be you, do you? Losing more slowly will prevent that because your skin will better be able to keep up with your loss and shrink with you. The number on the scale isn't, and shouldn't be, the end all and be all of getting more fit and healthy.0
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One other note: I looked at your diary and you seem to be weighing a lot of things which is great, but I noticed you had a couple entries for peanut butter and jelly that were measured in tsps/ tblspns. These should be weighed on a scale as well, if you aren't. You might be eating more calories than you realize if you measure this way. That may not be a bad thing for you at this point! Accuracy is always helpful, though, when trying to track weight loss and making adjustments. Good Luck!0
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Well Ive read that 1% of your body weight in week is most definately healthy and for people my weight who are well overweight that up to 2% of your body weight is healthy in a week. For me that would be 3.7 to 7.4 lbs.. 5 is in the middle there and I exercise rougly 1 hour to 1 and half hour a day which burns for a person my size a lot of calories.. Should i just continue eating like a pig and working out the same to keep that net goal of 2420 calories..
OP you have to listen to your body. And your doctor. Sooo many of the lovely folks here on MFP try to come off as experts but I lost right at twenty pounds my first month really trying. I ate plenty (over 2000) and exercised (walked two miles) every single day! Big folks lose more to begin with and to top it off your a man which means you will lose it easier because of your muscle/fat ratio is different than a womans.0 -
The weighing thing always seems like a lot to me especially for something like jus snacking on a spoon or two of PB. BUT I COMPLETELY understand why weighing is more accurate. I'll try to weigh more things. Also I dont want to lose 5 pounds a week for an extended period of time. I really wanna jus work it and tough it to 340 and the focus more on the losing smaller amont likes 3 lbs a week then. But from 370 to 340 i dont see myself having bundles of lose skin. 30 pounds in 6 weeks I dont think I will jus have a lot of loose skin. Im 20 so not really jus older so my skin should be still pretty elastic and I stay hydrated roughly a gallon a water a day these past few days and will continue doing that. Im just a college guy trying make my senior year more than just graduating but getting rid of some weight too. I love to be under 300 by the time i graduate in May0
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The weighing thing always seems like a lot to me especially for something like jus snacking on a spoon or two of PB. BUT I COMPLETELY understand why weighing is more accurate. I'll try to weigh more things. Also I dont want to lose 5 pounds a week for an extended period of time. I really wanna jus work it and tough it to 340 and the focus more on the losing smaller amont likes 3 lbs a week then. But from 370 to 340 i dont see myself having bundles of lose skin. 30 pounds in 6 weeks I dont think I will jus have a lot of loose skin. Im 20 so not really jus older so my skin should be still pretty elastic and I stay hydrated roughly a gallon a water a day these past few days and will continue doing that. Im just a college guy trying make my senior year more than just graduating but getting rid of some weight too. I love to be under 300 by the time i graduate in May
If you are scooping peanut butter out of jar, place the peanut butter jar on the scale, and take out as much as you want subtracting the grams. It's literally that easy
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You're right, for a short period of time 5 pounds per week is probably doable and won't cause too many problems. Just as long as you realize it won't always be that easy and get discouraged when it slows down.The weighing thing always seems like a lot to me especially for something like jus snacking on a spoon or two of PB. BUT I COMPLETELY understand why weighing is more accurate. I'll try to weigh more things. Also I dont want to lose 5 pounds a week for an extended period of time. I really wanna jus work it and tough it to 340 and the focus more on the losing smaller amont likes 3 lbs a week then. But from 370 to 340 i dont see myself having bundles of lose skin. 30 pounds in 6 weeks I dont think I will jus have a lot of loose skin. Im 20 so not really jus older so my skin should be still pretty elastic and I stay hydrated roughly a gallon a water a day these past few days and will continue doing that. Im just a college guy trying make my senior year more than just graduating but getting rid of some weight too. I love to be under 300 by the time i graduate in May
I always weigh things like peanut butter, but contrary to the other poster's assertion, using a measuring spoon usally means you're getting less calories, not more. Too much of that peanuty goodness ends up staying in the spoon! Here's how I do it. Put your plate on the scale and the bottom piece of bread on the plate. Turn on the scale so it's at zero. Dollop your peanut butter on the bread until it weighs the appropriate amount. Take the plate off the scale and spread the peanut butter. Put the plate back on the scale and tare it so it's back to zero. Dollop the appropriate amount of jelly on top of the peanut butter and take the plate off the scale again. Spread the jelly, put on the top piece of bread and enjoy! I use a similar method for measuring mayonnaise into tuna fish in a bowl, salad dressing on a salad, etc. You get the exact amounts you want with no messy spoons or lost food.0 -
Cool any suggestions on a cheap scale to use. As i states Ima college student so a lot of my meals when school starts will be the in cafeteria at my school that serves buffet style. I know it will be hard when i get back there.. smh. Thats why if i can get this month good, Ill be more enouraged to staying good once school starts and I have food everywhere lol.. A scale that i could actually carry in my bookbag and take to the cafe with me would be oh so perfect.0
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I try to cycle on the days I dont play basketball. The basketball is my exercise I feel at least. It is something i enjoy doing and I get a workout from. Is it not beneficial to weight loss?
It absolutely is beneficial! Always pick an activity you enjoy doing, that way you have a better chance at developing a lifestyle. You're trying to make changes to your eating and activity that go beyond just losing weight.
Don't be concerned about under eating at this point. In fact it's not a bad idea to have room in your calories for moments when you may need to exceed your calories, i.e. birthday parties, dinner with friends etc.
Good luck!0 -
I've been using this scale for a year http://www.amazon.com/Ozeri-Digital-Kitchen-Capacity-Stylish/dp/B003E7AZQA/ref=sr_1_2?ie=UTF8&qid=1405624034&sr=8-2&keywords=food+scale
Its small, works perfectly and costs $16.000 -
Cool any suggestions on a cheap scale to use. As i states Ima college student so a lot of my meals when school starts will be the in cafeteria at my school that serves buffet style. I know it will be hard when i get back there.. smh. Thats why if i can get this month good, Ill be more enouraged to staying good once school starts and I have food everywhere lol.. A scale that i could actually carry in my bookbag and take to the cafe with me would be oh so perfect.
I bought this awesome scale on Amazon..it's a pocket scale! you can bring it anywhere with you!! Iove it!
http://www.amazon.com/gp/product/B0012N1NAA/ref=oh_details_o07_s00_i02?ie=UTF8&psc=10 -
I am more asking about what to do when i eat like 2000 calories and burn 1300 calories and have a net of 700. Do i eat back up to 2000 calories or jus continue on.
When I said 2200-2400 calories, I was talking total calories. I would use that as your target and don't eat back exercise calories for now. If you decide to do a 6 hour cycling tour or something extreme like that, then sure eat a bit more on that day, but generally speaking I would not worry about your net calories if you're eating 2200-2400 calories per day and doing recreational exercise.
I tend to agree. I would add that maybe on the days that you net something like 700 it wouldn't hurt to try and get that number up to around 1200 or so just to ensure you don't binge. The weight loss thing is a long road and the key is making it sustainable.
I would say this is some of the best advice on this thread so far. I don't personally eat back my exercise calories. Seems silly to bother exercising if I am just going to eat it back. However, if I want to have some ice cream after dinner, those exercise calories help me fit it into my day and not feel guilty about going over my normal (with deficit) calorie goal.0 -
Well Ive read that 1% of your body weight in week is most definately healthy and for people my weight who are well overweight that up to 2% of your body weight is healthy in a week. For me that would be 3.7 to 7.4 lbs.. 5 is in the middle there and I exercise rougly 1 hour to 1 and half hour a day which burns for a person my size a lot of calories.. Should i just continue eating like a pig and working out the same to keep that net goal of 2420 calories..
Sorry my friend, this is insane. What I've seen happen is people try and lose this much with minimizing calories and creating a huge deficit with lots of exercise - it puts such strain on their bodies that it is not healthy and can cause more healthy problems in the future.
Please set your goal at no more than 2 lbs loss for a week. You may loss a bit more in the beginning, but if you eat at the recommended calorie level you'll be doing fine. You say you can only eat 2200 calories? That's a tough one to believe - there is no way we gain weight eating at a deficit.0 -
I try to cycle on the days I dont play basketball. The basketball is my exercise I feel at least. It is something i enjoy doing and I get a workout from. Is it not beneficial to weight loss?
Play ball and have fun man. Don't make this harder than it needs to be. Aim for something like 2000-2400 calories per day and get sufficient protein, play as much ball as you want and try to stay active. If you find yourself going hungry or lacking energy, reassess your plan. Weight lifting is a great thing to get into as well. You don't need to go to an extreme of trying to cycle 6 hours a day while eating 600 calories (please don't do this), but 2400 gross calories with some recreational sports and maybe a bit of walking/cycling? That sounds great to me.
The important thing is to try and get yourself into a routine that you enjoy and that you can sustain, as you're going to have at least a year or two of cutting weight ahead of you. People always want to focus on optimizing macros, calories, workout routines and the like, but don't forget about your own happiness on a particular routine as that's incredibly important. If you're going to keep this up for 1-2 years, you need to enjoy what you're doing and it should not feel like a chore or otherwise make you feel miserable.
What he said 0
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