Calorie intake... need to rant a bit

psyknife

So, I'm fairly new here, but I've been observing lots of threads and I need to rant here.

I see lots of people eating too FEW calories!

Please realize that when MyFitnessPal is setting up your calories that it creates a base intake... that intake is based on how many calories you burn at rest (meaning, if you laid in bed all day and didn't do a darn thing) and THEN it takes the deficit to tell you what you'd need to consume to lose a pound (or two) per week... if you just laid in bed all day.

So, if I laid in bed all day then I'd only need about 1270 calories to create a deficit... but guess what? I don't lay in bed all day... and I'm sure you don't either.

You NEED to take into accounability your EXERCISE! This means that if you burn 600 calories exercising, you need to eat 600 more calories than that base amount! So, if my base amount (w/deficit) is 1270 and I burn 600 calories in exercise that day... I need to CONSUME 1870 calories.

Why is this important?
Because if you eat too few calories your body thinks it's starving... it'll SLOW your metabolism! Even worse... it may start eating away at muscle mass. No no no no!
I just don't want to see people sabotage themselves through misinformation.

So what you SHOULD do it enter your exercise for the day and then click on "food" to see how many calories you should be eating that day. Also, be sure to enter weight training in the "cardio" section also, just so that the calorie burn is counted... because weight training burns calories. Yes, yes it does.

So please please please... stop starving yourself! Fitness is a journey... everyone wants something now now now... faster faster faster... but starving yourself is not going to get you there. You'll be ruining your bodily functions.

Ok, I'm going to step off my soapbox now.
Thanks for listening.

psyknife

So, I'm fairly new here, but I've been observing lots of threads and I need to rant here.

I see lots of people eating too FEW calories!

Please realize that when MyFitnessPal is setting up your calories that it creates a base intake... that intake is based on how many calories you burn at rest (meaning, if you laid in bed all day and didn't do a darn thing) and THEN it takes the deficit to tell you what you'd need to consume to lose a pound (or two) per week... if you just laid in bed all day.

So, if I laid in bed all day then I'd only need about 1270 calories to create a deficit... but guess what? I don't lay in bed all day... and I'm sure you don't either.

You NEED to take into accounability your EXERCISE! This means that if you burn 600 calories exercising, you need to eat 600 more calories than that base amount! So, if my base amount (w/deficit) is 1270 and I burn 600 calories in exercise that day... I need to CONSUME 1870 calories.

Why is this important?
Because if you eat too few calories your body thinks it's starving... it'll SLOW your metabolism! Even worse... it may start eating away at muscle mass. No no no no!
I just don't want to see people sabotage themselves through misinformation.

So what you SHOULD do it enter your exercise for the day and then click on "food" to see how many calories you should be eating that day. Also, be sure to enter weight training in the "cardio" section also, just so that the calorie burn is counted... because weight training burns calories. Yes, yes it does.

So please please please... stop starving yourself! Fitness is a journey... everyone wants something now now now... faster faster faster... but starving yourself is not going to get you there. You'll be ruining your bodily functions.

Ok, I'm going to step off my soapbox now.
Thanks for listening.

Anna_Banana

Thank you for saying it. My thoughts exactly.

Juliebean

Agreed. There's a really good thread about eating your exercise calories, and I do, every day! I for one am never hungry! :laugh:

Emdicio

Well said and exactly right. The quest to lose all the weight RIGHT NOW leads people to make bad choices. Thanks for the post!

MarineBugler

I know I should agree...

I'm recovering from an eating disorder and find it soooo hard to eat the right amount. I feel STUFFED at about 1100 calories. I'm in the military so I should be eating close to 1900.

What are some snacks that are good for calories that wouldn't make me too full?

psyknife

Fruits are good for that... particularly bananas as they are denser in calories.

Nuts are also good... a small amount packs higher amounts of calories.

Fab140

Ok, I'm going to step off my soapbox now.
Thanks for listening.

*Claps* Bravo!!

NOW.....who will get on that soap box and tell women that lifting weights WILL NOT BULK YOU UP unless you try to bulk up!!! There have been far too many threads where women "are afraid of weight lifting". Weight lifting is so important to maintain your health! I have watched my elders become crippled from age and lack of muscle to move. They became trapped in a wheel chair because they no longer had the strength to move.

Please, ladies, don't listen to old ideas on weight loss and educate yourselves. On calorie intake, variety in cardio, and weight training. You'll thank yourselves :flowerforyou:

Theresa35

Ok, I'm going to step off my soapbox now.
Thanks for listening.

*Claps* Bravo!!

NOW.....who will get on that soap box and tell women that lifting weights WILL NOT BULK YOU UP unless you try to bulk up!!! There have been far too many threads where women "are afraid of weight lifting". Weight lifting is so important to maintain your health! I have watched my elders become crippled from age and lack of muscle to move. They became trapped in a wheel chair because they no longer had the strength to move.

Please, ladies, don't listen to old ideas on weight loss and educate yourselves. On calorie intake, variety in cardio, and weight training. You'll thank yourselves :flowerforyou:

Woohoo Fab!!! Strength training is awesome and NO you don't look big and bulky. You look lean and toned!

psyknife

Here here! I'm with you on that too!!!!

Ladies... I bicep curl 20 lbs. and I'm FAR from bulky. Ladies are not predestined to bulk up... do NOT be afraid of lifting weights. Lifting weights should be part of your regular routine... a big reason is because it also builds up bone density. Women are predetermined to start losing bone and muscle mass starting at age 30! So, build up that muscle mass and bone density to prevent having your body break down on you! Do not be afraid of the weights... LOVE THEM, REVEL IN THEM, ENJOY FEELING STRONG AND POWERFUL!

Phoenix_Rising

I can't understand why people aren't eating all their calories myself.
I eat them ALL. If I have leftover calories after dinner, I plan for my late night snack.
I'm not trying to diet. I'm not trying to drop my remaining 30 lbs of weight loss in the next week.

I am trying to become healthy.
I am trying to learn a new lifestyle.
I am engraining this into my brain, so that years from now, I won't need MFP to track my food.
My brain will automatically sync up with my stomach, and I'll only eat what's require, and in a healthy fashion.


EAT YOUR CALORIES.
EAT THEM ALL.
REWARD YOUR BODY FOR THE EXERCISE YOU DO BY EATING TO REPLENISH!
(Although you folks that do 1000+calorie workouts.... well, I can understand if you can't eat ALL those calories. That would be an insane amount of food!)


And please remember that chronically under-eating your calories will result in weight gain, the exact opposite of what you're trying for!

Fightslikeagirl

Thanks for clearing that up. I was just having that discussion because I wanted to make sure I wasn't getting too few or too many calories so I can lose weight!!

Fab140

Here here! I'm with you on that too!!!!

Ladies... I bicep curl 20 lbs. and I'm FAR from bulky. Ladies are not predestined to bulk up... do NOT be afraid of lifting weights. Lifting weights should be part of your regular routine... a big reason is because it also builds up bone density. Women are predetermined to start losing bone and muscle mass starting at age 30! So, build up that muscle mass and bone density to prevent having your body break down on you! Do not be afraid of the weights... LOVE THEM, REVEL IN THEM, ENJOY FEELING STRONG AND POWERFUL!

Weight training with the boys is one of the best ways to feel sexy. Pick ye up a HERS stregnth and muscle magazine. It has no fluff on reltionships and bathing suits, just all the best routines and tips for form in cardio and weight training!

mlillie

Well i totally agree with the wt training- the scale is not moving for me but my body is changing- I feel stronger and carry myself differently as well.

So I weigh and weigh and no change but lift and lift and feel my legs and arms changing and that is what fuels me and excites me. I lift as heavy as I can do correctly perform 12 reps of an exericse 3 sets and the last night I can barely make it to 10-12. I have been doing a lot of lunges as well with heavy weights. It is exciting.

sixtyinchesoffury

Maybe I have no self control but I always seem to go over my calories but haven't gained any weight. Any thoughts on that???

Fab140

could be that you have your calories set too low for your lifestyle. And it could be the TYPE of calories your going over on. If it's leafy greens, and only 50-100 cals over, you should be ok I would think.

douganl

I can't understand why people aren't eating all their calories myself.
I eat them ALL. If I have leftover calories after dinner, I plan for my late night snack.
I'm not trying to diet. I'm not trying to drop my remaining 30 lbs of weight loss in the next week.

I agree and I don't understand some of you that say they have a hard time eating 1200 calories. WHAT?? I can eat 1200 calories for a snack!!!!! :laugh: :laugh: :laugh:

Fab140

I can't understand why people aren't eating all their calories myself.
I eat them ALL. If I have leftover calories after dinner, I plan for my late night snack.
I'm not trying to diet. I'm not trying to drop my remaining 30 lbs of weight loss in the next week.

I agree and I don't understand some of you that say they have a hard time eating 1200 calories. WHAT?? I can eat 1200 calories for a snack!!!!! :laugh: :laugh: :laugh:

Right?? Goodness.....

Thrust

Lots of good discussion (and advice in this thread). Essential components to losing fat (in order of importance): proper nutrition; resistance training (using heavy weight compound lifts); and cardio.

To add my own rant :laugh:

There's WAY too much concern over consuming fat. Fat is an essential macro-nutrient in all its forms (even saturated). Don't fear eating some fat, just use moderation.

Sodium is overblown. Unless you have a medical condition that is aggrevated by sodium or you're prepping for a bodybuilding contest, don't exagerate problems associated with sodium.

songbyrdsweet

Ok, I'm going to step off my soapbox now.
Thanks for listening.

*Claps* Bravo!!

NOW.....who will get on that soap box and tell women that lifting weights WILL NOT BULK YOU UP unless you try to bulk up!!! There have been far too many threads where women "are afraid of weight lifting". Weight lifting is so important to maintain your health! I have watched my elders become crippled from age and lack of muscle to move. They became trapped in a wheel chair because they no longer had the strength to move.

Please, ladies, don't listen to old ideas on weight loss and educate yourselves. On calorie intake, variety in cardio, and weight training. You'll thank yourselves :flowerforyou:

Oh gosh, a few months back I went into a TIRADE about this. I powerlift, so you can imagine my frustration when people-- even PERSONAL TRAINERS-- say that heavy lifting will 'add bulk'. Excuse me, but I am far from 'bulky'. :explode: Even when I lift to promote hypertrophy, it takes months and months to add 1/4 inch of muscle! I *wish* it was that easy to pack on slabs of muscle!

psyknife

I just started a new thread in the fitness section... I got a preview for a new program coming out call ChaLEAN Extreme. It's a program designed to make you long and lean, and guess what? It involves heavy lifting and slow and controlled rates. Booyah! This is gonna be awesome!

ShanIsRad

That is so true!! Like, when I dance, I have 3 classes on Saturdays, and what I do to even out my caloric intake is drink a Vitamin Water or 2 (usually I drink around 1 1/2), it makes up for some of what I burned! People need to realize that you need to put back in what you're taking out.

alf1163

Lots of good discussion (and advice in this thread). Essential components to losing fat (in order of importance): proper nutrition; resistance training (using heavy weight compound lifts); and cardio.

To add my own rant :laugh:

There's WAY too much concern over consuming fat. Fat is an essential macro-nutrient in all its forms (even saturated). Don't fear eating some fat, just use moderation.

Sodium is overblown. Unless you have a medical condition that is aggrevated by sodium or you're prepping for a bodybuilding contest, don't exagerate problems associated with sodium.

But you are not talking about saturated fat, right??? :flowerforyou:

TamTastic

Thank you! This topic needs to be addressed pretty regularly it seems. I know a lot of new people join and get to eating too few calories and don't understand how it works.

When I don't workout...which is Mon, Wed, and Fri....I eat 1400 cals.

When I DO workout....Tues, Thurs, Sat and Sun....I eat between 1800-1900 cals!

I am down 110 lbs (Had a maintain this week due to my "Monthly")....soo obviously it works! :laugh:

Eat people!! Food is your friend. Fat is your friend too if you eat the right kinds!!

Juliebean

I can't understand why people aren't eating all their calories myself.
I eat them ALL. If I have leftover calories after dinner, I plan for my late night snack.
I'm not trying to diet. I'm not trying to drop my remaining 30 lbs of weight loss in the next week.

I am trying to become healthy.
I am trying to learn a new lifestyle.
I am engraining this into my brain, so that years from now, I won't need MFP to track my food.
My brain will automatically sync up with my stomach, and I'll only eat what's require, and in a healthy fashion.


EAT YOUR CALORIES.
EAT THEM ALL.
REWARD YOUR BODY FOR THE EXERCISE YOU DO BY EATING TO REPLENISH!
(Although you folks that do 1000+calorie workouts.... well, I can understand if you can't eat ALL those calories. That would be an insane amount of food!)


And please remember that chronically under-eating your calories will result in weight gain, the exact opposite of what you're trying for!

Amen! :drinker:

Fab140

Ok, I'm going to step off my soapbox now.
Thanks for listening.

*Claps* Bravo!!

NOW.....who will get on that soap box and tell women that lifting weights WILL NOT BULK YOU UP unless you try to bulk up!!! There have been far too many threads where women "are afraid of weight lifting". Weight lifting is so important to maintain your health! I have watched my elders become crippled from age and lack of muscle to move. They became trapped in a wheel chair because they no longer had the strength to move.

Please, ladies, don't listen to old ideas on weight loss and educate yourselves. On calorie intake, variety in cardio, and weight training. You'll thank yourselves :flowerforyou:

Oh gosh, a few months back I went into a TIRADE about this. I powerlift, so you can imagine my frustration when people-- even PERSONAL TRAINERS-- say that heavy lifting will 'add bulk'. Excuse me, but I am far from 'bulky'. :explode: Even when I lift to promote hypertrophy, it takes months and months to add 1/4 inch of muscle! I *wish* it was that easy to pack on slabs of muscle!

Yay!!!! You rock! I want to get to a point where I look (and may actually) like I compete. I think that unless you have those marshmellow looking muscles, it is so sexy to be strong and cut!! (No offense to the marshmellow muscles, though......:flowerforyou: )

TNTPete

I think the main trouble for not eating is this (cause I catch myself rethinking what I should do) --
1. Plateaus happen - either scale or measurements
2. Weight jumps up and down (for whatever reason)
All while following the eat exercise calorie suggestions

I know those are my times where I think - what if I don't eat them all....

Tam - question for you -- I noticed one thread where you said you do not eat them all the time, mostly half of the exercise calories -- did I misread? Curious as you have been very successful and I thought that's what you mentioned and had me thinking I should cut down a bit more earlier this week.

And - yes, I am too lazy to try and find the post to demuddle my head.. :embarassed:

jakspak

i agree with you and it makes so much sense i dont understand why they dont get it.

this site is so great it makes me want to find more ways to excercise like weekends when the gym isnt open i have to find ways to do things to get me mroe food to eat other wise my deficit is too low with what im able to eat before my opp (when ever that will be) anyway i so far go walking to the different parks around my place with the kids on teh weekends hubby works and when he has weekend off i will start talking oldest son for a bike ride around the walkways we have here. although next weekend ill have to find new stuff again as we are off on a 6 week holiday so i have gym days planed out when we are near one and the others mmm ill have to work out once there lol realy could do with a heart rate monitor then i could work out all the calories ill burn off walking around all the shops and theme parks

Fitness_Chick

Thank you! This topic needs to be addressed pretty regularly it seems. I know a lot of new people join and get to eating too few calories and don't understand how it works.

When I don't workout...which is Mon, Wed, and Fri....I eat 1400 cals.

When I DO workout....Tues, Thurs, Sat and Sun....I eat between 1800-1900 cals!

I am down 110 lbs (Had a maintain this week due to my "Monthly")....soo obviously it works! :laugh:

Eat people!! Food is your friend. Fat is your friend too if you eat the right kinds!!

Thanks for the break down you use...what's your height Tam?:flowerforyou:

Fitness_Chick

i agree with you and it makes so much sense i dont understand why they dont get it.

I think some folks folks 'don't get it' simply because they've not yet been taught.....this thread as Tam shared needs to be brought up more...

a bump to the top of topics always help folks to see what they may have missed.:drinker:

I doubt anyone is doing this in anything but ignorance of knowlege...there of course will be ppl that are very restrictive and still in a diet mentality because that's what society throws at women..especially...but men too of course, hopefully being on this site they will realize the importance of breaking free from that.

. When threads like this are started folks are able to chose to make healthier decisions by gaining the knowledge that is shared here.

Thank you for that...:drinker:

I think patience and repeated posts like this will get the word out more...

Thanks for creating this thread....I'm sure many will have opened eyes...and others may rant...'they don't they"...yadda yadda yadda...lol But we only know what we know until we are taught differently......

I am new to this site...2 weeks now...I really never understood the calorie in calorie out...excercise thing until it was broken down more and explained...this thread helped me understand the importance of it even more.

I too am someone that is having a tough time getting all my calories in each day (yes, it's true I'm one of 'those people' mentioned up above...

. Junk food adds up quickly regarding calories....but I eat very healthy now and get in plenty of water...and I don't find it adds the calories near as far of course..I eat 5-6 meals a day and in time I'm sure I will be able to learn how to increae them.

For now though...I do the very best I know how...have yet to add my excercise into the section....perhaps because I'm afraid of how I'm going to be able to eat yet more calories than I am now and I can't imagine how I am going to do that..

Nope not trying to starve myself..I eat very healthy and workout 5-6 days a week for 2-3 hours each time. It varies but includes Yoga, water aerobics, weight training (2-3 weekly), pilates and what ever else looks appealing and comes up as a new class at my fitness center.

Just some thoughts from someone that is still learning...please be patient & tolerant with us, as patience goes along ways ...more so than getting upset with us or being astounded with us....many of us are relearning how to eat again in the proper way.

...the whole theory of eating when not hungry is difficult when you try all your life to follow what society teaches on 'only eat when you are hungy'....OMG....I am NEVER hungry....I've very satisfied with what I eat...but will work on creating higher calorie choices for snacks...and see how that works.

Thanks for starting the orignal post in the thread:flowerforyou: :drinker:

arewethereyet

I have been in a plateau for weeks.:grumble: I am doing everything right.

I was thinking maybe I am eating too much. i have been eating all of my exercise cals, I get 300 a day. I have a polar f6 and I keep it on during cardio, stretch and weights. So my daily food is around 1500.

I just cant think of anything else to do but reduce my intake. I kicked up my ex routine to 6 days 50-60 minutes depending on strength training. I had 1 splurge day. I vary my routine both eating and exercise.

I am 152lbs and 5' 2 inches tall. I had never heard of eating your ex cals before this site and it seems to have worked well,case in point Tamtastic.

I DO feel stronger and fitter. I am not a sleepy baby at 7 pm any more.

But I REALLY want to lose the freaking weight. 'sigh' :sad: