The 500 Calorie Defecit

ehte_h

Is so hard to achieve Despite my best efforts... It's so annoying! I'm not even close.

(For anyone wondering what i'm babbling about, I heard that 500 cal daily deficit means you lose 1lb of fat a week)

SpaceMarkus

That's generally true, yes.

What are you finding hard? Are you eating too much, or not burning enough?

whiskey9890

i'm sure someone will correct me if i'm wrong but the deficit is already built into the mfp programme, which is why people are advised to eat their exercise calories back. always make sure you eat a minimum of 1200 net calories each day

ehte_h

Hey dude,

I'm not sure to be honest. I go to the gym 4 x a week do strength training and cardio. I *try* and eat right and generally hit 200-300cals below but never the magical 500 number

ehte_h

That's generally true, yes.

What are you finding hard? Are you eating too much, or not burning enough?

Hey dude,

I'm not sure to be honest. I go to the gym 4 x a week do strength training and cardio. I *try* and eat right and generally hit 200-300cals below but never the magical 500 number

ehte_h

i'm sure someone will correct me if i'm wrong but the deficit is already built into the mfp programme, which is why people are advised to eat their exercise calories back. always make sure you eat a minimum of 1200 net calories each day

Is that 1200 hundred before exercise?

Atlantique

i'm sure someone will correct me if i'm wrong but the deficit is already built into the mfp programme, which is why people are advised to eat their exercise calories back. always make sure you eat a minimum of 1200 net calories each day

You're correct.

When you signed up for MFP, the program calculated your average daily calorie burn and then subtracted 500 calories if you set your weight loss goal as 1 lb per week. So you should be trying to meet your MFP calorie goal, not go below it. MFP already built your deficit into your daily calorie goal.

You can review the calculations on your Goals page.

Cilenia

If you have told MFP that you want to loose an average of 1lb a week the calorie deficit is already buildin in your daily amount of calories and you dont need to stay under those.

So for example:
Normally i would have to eat around 1700 calories a day. I want to loose 1 lb per week so MFP sets my daily allowed calories at 1200. I can eat more if i excersize

Atlantique

i'm sure someone will correct me if i'm wrong but the deficit is already built into the mfp programme, which is why people are advised to eat their exercise calories back. always make sure you eat a minimum of 1200 net calories each day

Is that 1200 hundred before exercise?

NET calories are your calories eaten minus your exercise calories. So no, NET calories are AFTER you exercise.

Most people will have a claorie goal that is over 1200. The other poster was saying that it's generally a good idea to stay OVER 1200 NET calories because otherwise it's difficult to get adequate nutrition.

SpaceMarkus

Looks like your main meals are fine calorie-wise. You're lacking in your snacks. Each snack should be at least 200 cal. Try picking up some Clif or other Protein bar for a quick snack that packs calories and minerals.

ehte_h

so basically just stick to my MFP goals and not to go 500 cals below

Atlantique

so basically just stick to my MFP goals and not to go 500 cals below

Correct.

justleeanne

I am no model when it comes to eating well and I am no expert either but I had a quick look in your food diary.

Your highest calorie foods seem to be:

bread
egg mayo
potato
rice
pizza
fried egg
pasta
cereal

There are lots of ways you could reduce your calorie intake, for example cutting out the mayo straight away will give you lots more calories and believe me you won't miss it that much!

You seem very carb heavy with lots of bread, rice, pasta, cereals. These are taking up a lot of your calories. Have a look at other peoples food diarys and this might help you get ideas for snacks and other ideas of things you could have to eat.

Also from what I have read you will be less hungry if you eat things which are better for you and give you good energy, like vegetables, salad, fruit, lean meat, fish etc.

It is good that you are logging everything because you can look back over it and look at ways to improve so well done for doing that.

ehte_h

Thanks Leanne. Advice taken. Time to review the diet a little.

Markus: I was thinking about protein shakes/bars.. But I always associated them with huge body builders.. Should I try them?

turbogynda

If you are looking for a snack with high protein, try cottace cheese with strawberries, bluberries, and cinnamon. High protein, low carb/fat/sugar, and jummy! :-D. Mix it up with your favorite berries/fruits.

70 g cottage cheese (use more if you want more protein), 100 g strawberry, 65 g blueberry, and some cinnamon on top.
=
Calories: 135 g
Carbs: 13 g
Fat: 4 g
Protein: 11 g
Fiber: 5 g
Sugar: 6 g

warmachinejt

I think the 500 calorie deficit helped burn 2lbs a week? Unless it was when I did cardio? Anyways I now do 300 calorie deficit to retain more muscle.

kdiamond

I personally believe a 500 calorie deficit is unrealistic and unmaintainable in the long run.

Try for 300 daily. It might help you stick to your goals.

deathtaco

I'm on a 750 deficit right now (about 1800-1900 a day flat), and carb cycle on off days, but refeed on my last workout of the week. Helps maintain for longer

But, in regards to MFP goals - it's far too easy to go get your Google PhD, find out what's right and manually set your goals for your body and activity levels. MFP should not be a diet planner, simply a calorie log. Even then - check your values against the box and other sources to make sure it's right.

FYI: 6ft, 175lbs ish depending on day/time, and I do heavy, intense lifting 5 days a week.

Flyntiggr

so basically just stick to my MFP goals and not to go 500 cals below

correct. I looked at your diary, and you are WAY undereating. Eat until your calories remaining is close to zero. That's the most simple way I can explain how MFP works. The deficit is already built in for you.