My Fat2Fit experiment

Derv

I am basing this on the thing of one of my favourite podcasts/websites
www.fat2fitradio.com

At present I am eating 1300 cals and eating back my exercise cals (using a hrm). According to the calculations below this is pretty close to my bmr, so not the best for me.

So I am going to take a massive leap of faith and go for 1750 cals of good healthy food as much as possible (see below 2048-300) but will leave the exercise cals and not eat them back.

I will update this thread with my results. I'm nervous, very nervous. I think I will see a jump up and then hopefully that will be followed by a fired up metabalism and the magic 125 on the scales.

wish me luck!

The number crunching > >>>>>

Custom BMR Calculation

Thanks for checking your BMR here on Fat 2 Fit Radio. If you're not already subscribed to Fat 2 Fit Radio, consider doing so today. Please visit the Subscribe page to get the podcast delivered automatically to your iTunes, Juice, e-mail inbox or the podcatcher of your choice for FREE.

Entered information: 37 year old female, 63 inches tall, weighing 129.6 pounds.

From the information that you entered, you'd like to weigh 125 lbs.
Harris-Benedict Formula

There are a few different methods to calculating yourbasal metabolic rate (BMR). One of the most popular, developed in the early 1900's is called the Harris-Benedict formula. Based on this formula, your current BMR is 1341 calories.
Katch-McArdle Forumla

The numbers above are fairly accurate, however they don't take into account your lean body mass. A more accurate formula that does take your lean body mass into account is the Katch-McArdle formula. Since many of us have scales that will tell us our current body fat, this formula may yield more accurate results. Based on the information you provided, body fat percentage of 27.8%, you have a lean body mass of 94 lbs., and your BMR is 1293 calories.
How Many Calories Should I Eat?

Based on your goal weight, the following chart was generated. The chart shows the number of calories that you should eat on a daily basis to reach your goal weight. At Fat 2 Fit Radio we advocate eating like the thin, healthy person that you want to become. The calorie levels you see in the chart are not extreme, but they do create that all important caloric deficit that is required to get you to your goal weight in a safe manner. Once you reach your goal weight, you will continue eating the same number of calories for the rest of your life to maintain that weight. You'll never be on a diet again.

Based on how much activity you do on an average day, the calories in the right column will be the number of calories that you will be able to eat at your goal weight. If you start eating those calories right now (eating like the thinner you), you will eventually become that thinner person. As you get closer to your goal weight, your weight loss will start to slow down. It is OK to eat a few hundred calories less per day (200-300) to speed up your weight loss at this point.
Activity Level Daily Calories
Sedentary (little or no exercise, desk job) 1585
Lightly Active (light exercise/sports 1-3 days/wk) 1816
Moderately Active (moderate exercise/sports 3-5 days/wk) 2048
Very Active (hard exercise/sports 6-7 days/wk) 2279
Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2510

_Sally_

Thanks for posting! I recently discovered these podcasts myself and am using their calculation for a maintenance break before focusing on losing the last 10 -15 lbs. (I put in my target goal of 1lb lighter than I am now)

Just curious... where are you getting your 1750 goal from? I'm not seeing it in the calculation, or I'm not looking in the right place.

Do you have a HRM? I use one, so I've decided to use the "sedentary" target and add back my exercise calories, but only eat them back if I'm hungry and/or burn more than 300 cals in a day (they did say that if you only have a few pounds to lose, then you can go under these targets by 200 - 300 calories).

Good luck! I'm sending a friend request to keep in touch :-)

Wibikerlady

I LOVE Fat2Fit...I will be watching to see how this works for you. I came to this site because of them...I have several issues trying to figure out what I really should be eating as I have dropped 130+ lbs so the measurements they ask for arent exactly accurate because of the excess skin..I also have a LOT of muscle on me (Muscle weighs more then fat) so for me to get an accurate weight without all the muscle is impossible. So I will be watching to see how you do as you are doing kinda what I have been tempted to do. I wish you the best of luck and cant wait to see your findings !!!

joseph9

Please update us -- I'm a fat2fit fan too and am totally wondering the same thing!

If I understand Jeff correctly, his plan should produce slower weight loss, but less muscle loss too, for an overall healthier and more sustainable loss.

Derv

Thanks for posting! I recently discovered these podcasts myself and am using their calculation for a maintenance break before focusing on losing the last 10 -15 lbs. (I put in my target goal of 1lb lighter than I am now)

Just curious... where are you getting your 1750 goal from? I'm not seeing it in the calculation, or I'm not looking in the right place.

Do you have a HRM? I use one, so I've decided to use the "sedentary" target and add back my exercise calories, but only eat them back if I'm hungry and/or burn more than 300 cals in a day (they did say that if you only have a few pounds to lose, then you can go under these targets by 200 - 300 calories).

Good luck! I'm sending a friend request to keep in touch :-)

Thanks for request. I look fwd to supporting each other!
You look awesome, love the muscle.
I got the 1750 from "As you get closer to your goal weight, your weight loss will start to slow down. It is OK to eat a few hundred calories less per day (200-300) to speed up your weight loss at this point"
So I subtracted 300 from - Moderately Active (moderate exercise/sports 3-5 days/wk) 2048

Yes I have recently acquired a hrm and it is my favourite new toy! I imagine that the end result of our 2 approaches will be pretty similar. I am going with - eat 1700 - whereas are going with eat 1500 and then eat back 200. Or thereabouts, am I right?

Bit of background - I started losing weight in June 09 at 161 and now I'm 129. My end goal is 125.
So I'm very near my ultimate goal and way beyond what I ever hoped for at 161

I LOVE Fat2Fit...I will be watching to see how this works for you. I came to this site because of them...I have several issues trying to figure out what I really should be eating as I have dropped 130+ lbs so the measurements they ask for arent exactly accurate because of the excess skin..I also have a LOT of muscle on me (Muscle weighs more then fat) so for me to get an accurate weight without all the muscle is impossible. So I will be watching to see how you do as you are doing kinda what I have been tempted to do. I wish you the best of luck and cant wait to see your findings !!!

I can be your guinea pig I love the podcats . I listen every evening when I'm doing the dishes (double productivity!).
Huge congratulations on your amazing weight loss, did you hear the episode about the young man with excess skin? I think if you do have a lot of muscle you can definitely afford to feed it - have you read any of Tom Venuto's stuff?

So tomorrow is a new day. I know some of my mfp friend are gonna freak when they see 1700 in my diary - they'll think I'm pregnanat & eating for two

yanicka

Can't wait to see your results. For me, I did put my calories at maintenance (as given by MFP....it is still alot less then fat2fit gives me) and eat 75% of my exercices calories with alot less cardio and more heavy strenght trianing. In 2 weeks my weight pretty much stayed the same but I lost inches at my hips, betty button, calves and biceps.

Derv

In 2 weeks my weight pretty much stayed the same but I lost inches at my hips, betty button, calves and biceps.

That's great. Similarly I have been doing Chalean Extreme for 2.5 months now, and my stas have changed very very little but I took photos and I do look different. As the boys point out you don't carry a scales around with you to show people what you weigh - they see how you fit your clothes & hold yourself. <whispers> says she who's so keen to reach a magic number on the scales

yanicka

http://nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

you really have to read this....you will probably love it as much as i did

_Sally_

Thanks, Derv! I can't take too much credit for my muscles... I do strength training, but I have to be honest that I was blessed in the genetics department and my upper body and abs tend to store a lot less fat and show a lot more definition than most women at my body fat percentage (which is between 27 - 28%).... it's all down below in my perfect pear shape :-)

My sedentary calorie target from F2F for 138 lbs, 64.5 inches height , 43 yrs old and around 28% BF (I don't recall exactly what I put in) is 1627. That is my current daily calorie goal. I was 139.6 when I calculated the goal for 138 maintenance, so I'm still trying to lose a little (I'm 139 now, so it seems to be working OK so far).

I don't plan to reduce the calorie target by 200 - 300 calories. Instead, I will have 1627 as my daily target and track calories burned with my HRM and log my exercise calories and plan to eat back some, but not all. I plan to leave 100 - 300 calories on the table so to speak, per day, unless I'm hungry, then I will just eat back all my exercise calories.

When I pick up my weight loss focus again (in November) to get down to 125 lbs, the calculator indicated that I really only need to reduce my daily calories by100 - 150 or so (I don't remember the exact numbers), so it seems like my current maintenance plan is not going to be drastically different than my plan to lose the last 10 - 15 lbs. I want those gone by next summer, and I think 6 months is a reasonable time frame to do this in. We'll see!

kristinkt

bump

Derv

http://nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/

you really have to read this....you will probably love it as much as i did

LOVE it, I have shared it with friends already!

Sallyh - I wish my genes had been so kind! Maybe I should take your tack & go with sedentary - and eat back some to all of my exercise cals hmmmm, okay that's what I'm going to do! Off to change things around again

I think I will be actually OVER today! - on my first new higher day, but that's because I am eating out tonight with a friend. Not something I do that often. We're going to Wagamama a Japanese style place, so it will be reasonably healthy.

Derv

All going well so far..Am trying to use my extra calories in a healthy way! TOTM so I hope results won't be skewed - I will post a daily weigh-in update on Monday....watch this space....

saimabhaidani

GOOD LUCK!!!

cant wait to see your results.... you can do it!

apetersen74

Another fan of the podcast! We are also almost a match on stats. I am 37 years old, 62 inches, and currently weigh in at 130 pounds. I am trying to get down to 120 as my goal weight. I was 142ish when I started.

I am currently sitting at the 1200 net calories on MFP and I do eat back my exercise calories.(I put in 1 pound a week for loss) For a bit I had moved it to 1350 to eat my BMR. But when I put back on a few pounds this past month I sort of got jumpy and put it back down again. I just want to see that scale under 130!

I walk 3 times a day at work for around a total of 60 minutes. In the evening I try to do something active like go for a bike ride or play some basketball with my son. I haven't been focusing super hard on a specific workout. As soon as it cools off here I am hoping to start riding my bike to work which would be a total of 8 miles per day. I am hoping that will help!

I am anxious to see how it turns out for you. Maybe it will give me the kick I need to do the same Thanks!

Anna

Derv

wow apetersen - we are stats twins, same age too.
I am nervous too....but I have to keep telling myself that even if I do have a jump I have to hold my nerve and give it at least 4 weeks. These guys make so much sense I would much rather live like this than hungry on 1200.

jackiemonx

bump

Derv

So the results are in - below I will list the prev days intake (food/exercise) and the following mornings weight.

My goal (starting monday) is to eat 1585 (my sedentary target on fat2fit) and then some igf needed, but not all of my exercise cals.

Sunday - 1501/222 - 130
Monday - 1777/320 - 130
Tuesday - 1696/205 - 129
Wednesday - 1600/280 - 129.2 (also day 1 of cycle)
Thursday - 1578/208 - 128.8
Friday - 1631/0 - 129.2
Saturday - 1595/200 - 129.6
Sunday - 1694/325 - 129.2

So this week I lost 0.8 lbs. Shame the 128.8 didn't stick around!
So I'll keep with it and hope to get down to 128.2 (which I was the previous week!)

joseph9

You've inspired me, Derv -- I'm going to switch to a fat2fit target this Friday.

ysamatar

Bump!

Derv

You've inspired me, Derv -- I'm going to switch to a fat2fit target this Friday.

Cool! I must say life is more fun with 300+ more cals, lol!
I look fwd to seeing how the coming weeks pan out for both of us.

dawnmichelea

Very interested......

apetersen74

Just out of curiosity what type of cardio and/or other exercise are you doing and how frequently? I do walk at a brisk pace for around an hour every day and try and be active outside (basketball, bike rides, etc.) But I must admit to not having a "structured" fitness schedule right now.

Do I read right that you are not eating back exercise calories? Are you eating back some and just leaving a buffer kind of thing?

Very inspiring thanks!

Anna

joseph9

Do I read right that you are not eating back exercise calories? Are you eating back some and just leaving a buffer kind of thing?

Very inspiring thanks!

Anna

It's not exactly the Fat2Fit recommendation, but that's what I'm planning to do too -- calculate the "sedentary" BMR as a daily minimum, then use my exercise calories as a buffer.

Brook70

Bump

Ifly4free

Hi, I was wondering which episode this came from. I would like to listen and try it as well. I think I am eating too few calories but the past week I have been eating a little bit more and finally the scale went down.
Great post! I will be watching for your updates.

Tracy

Derv

Hiya, it's their whole approach rather than one particular episode.
The calculator is here though
http://www.fat2fitradio.com/tools/bmr/
and that will give you the calories they suggest.

there are some good audio segments ont he website homepage the summarise the major points

Down another 0.2lbs this morning

Ifly4free

Thanks for the website info. I checked it out and WOW, I can eat over 300 cals more each day and that is on sedentary. I did download some of their podcasts and can't wait to listen to them.
I will be watching and waiting for your updates. Sounds like it's going to work for you and I will have to give it a try.

Good luck!
Tracy

Derv

Thanks for the website info. I checked it out and WOW, I can eat over 300 cals more each day and that is on sedentary. I did download some of their podcasts and can't wait to listen to them.
I will be watching and waiting for your updates. Sounds like it's going to work for you and I will have to give it a try.

Good luck!
Tracy

That's what I'm doing - going for sedentary cals and leaving my exercise cals - 200-300x 6 times a week - be (sometime eat up to half of them but trying not to) .
The podcasts are fantastic - I listen to one each evening while I'm doing the dishes

nicehormones

I am doing the same thing! I LOVE this podcast... So far, I've been eating about 1700 cals for two weeks... We shall see!

joseph9

Caution: nerdery follows:

Inspired by Derv, I'm starting a modified Fat2Fit plan tomorrow. Here's what I'm planning to do.

Background: The fat2fit calculator recommends 1939 calories/light for me if I were "sedentary." Their plan incorporates my exercise into the base, so really I should be doing 2222 (for "light") to 2505 (for "moderate") without eating any exercise calories. They also let me go 200-300 calories below your target as I get close to goal.

My plan: Eat a minimum of 1700 net calories every day, and eat to a daily average of 1739-1939 net calories. (I.e., after counting exercise, my daily calories should never drop below 1700 and should average a little higher over the course of the week.)

MFP's hypothesis: MFP estimates my BMR at 2060, and predicts that if I eat 1939 net calories per day, my weight loss will drop to 0.2 pounds per week.

My hypothesis: Based my last few weeks of calorie intake and weight loss, I think I have a true BMR of about 2477, and I hypothesize that I will lose about a pound per week.

I'll report back on Fridays.

bentobee

LOVE F2fradio. I've adjusted my eating to follow their plan also.

I get hung up on my activity level though. I don't know whether I am light, moderate or active! My BMR is 1915, so I'm eating around 2000 plus my exercise calories (about 3/4 of them). I hope that will work. It's certainly more food than just MFP was allowing me, but I had hit a long plateau and needed to switch things up.